10 Quick & Easy Breakfast Jars To Curb Appetite & Balance Hormones

The secret to feeling and looking your best all day is a healthy high protein and fibre-rich breakfast. When combined together, these two essential macros work to keep you feeling full, well-nourished and able to maintain that all-day energy you need to get stuff done and glow while doing it all. So, grab your favourite mason jars or meal prep containers and let's make these tasty breakfast jars together!

Mornings can feel tricky, especially during menopause or around your period. You might struggle with bloating, cravings, or low energy, which makes it hard to choose a breakfast that actually supports your body. These 10 quick and easy breakfast jars are designed to curb appetite, keep blood sugar stable, and support hormone balance. With ingredients like chia seeds, flax, oats, magnesium-rich nuts, and yogurt, you’ll feel satisfied, nourished, and ready to take on your day—whether you’re in menopause or experiencing PMS.

Why You’ll Love These Breakfast Jars

• quick + easy: prep them in minutes the night before for stress-free mornings

• curb cravings naturally: high-fibre ingredients like chia, oats, and flax keep you full until lunch

• hormone support: balances hormones during menopause and reduces PMS symptoms

• versatile + delicious: mix and match to suit your taste and your body’s needs

• naturally energising: balanced macros to stabilise blood sugar, provide steady energy

What Are Breakfast Jars?

First you might be wondering what exactly is a breakfast jar? Well, they are portable, layered meals that are prepared in a jar or container the night before. Breakfast jars combine a creamy base like yogurt, kefir, a smoothie or soaked oats, with fibre-rich ingredients, seeds, nuts, fresh fruit, and superfood boosters. They are very quick and easy to make and a simple way to make a highly nutritious meal in minutes.

The fabulous thing about breakfast jars is that by prepping your breakfast ahead of time, you'll save yourself the morning stress of what's for breakfast, and instead be able enjoy a nutritionally balanced meal, one that also supports hormone balance, steadies your blood sugar, and provides lasting energy. Breakfast jars are incredibly versatile, and allow you to easily switch up the ingredients based on your cravings, dietary needs, or specific health goals. Ready to make some? Grab your best mixing bowl, a whisk and some small containers and let's make them together!

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How To Make Breakfast Jars

Hormone-Balancing Jars In Minutes

I swear once you try these recipes, you'll be hooked on experimenting to make these on repeat. The versatility of the recipes allow you to explore a wide range of flavours and textures, making each recipe variation a delightful experience. I hope you'll find yourself inspired to get creative in the kitchen, using seasonal produce to make delicious meals that are quick and easy to make while being supportive for blood sugar and hormone balance.

Breakfast Jars In Minutes

Most of these breakfast jar recipes are super easy to make and require just a few simple steps, and then let your fridge do all the heavy lifting. Whether you start with a blended smoothie base or whip up a chia pudding or protein-packed yogurt, these easy breakfasts are designed to be delicious, satisfying, and ready to grab in the morning.

Choose Your Base

This part is easy as and offers a great way to support different dietary needs. Simply start with a creamy foundation such as Greek yogurt, coconut yogurt, kefir, or soaked oats and chia seeds. These bases provide a balance of lean protein, healthy fats, and dietary fibre that work to keep you feeling satisfied and fuller for longer.

Add Fibre & Healthy Fats

Fibre and healthy fat is the secret to appetite control. Sprinkle in seeds like chia, flax, hemp, or sunflower seeds. They absorb liquid overnight, adding creaminess and fibre to curb your appetite and support balance blood sugar and happy hormones. Something as simple as a spoonful of nut butter adds richness and can keep your energy steady all through the morning.

Layered In The Fruit

Fresh or frozen fruit works beautifully. Try fresh berries, mango, pineapple, apples, pears, or even pumpkin puree for a seasonal twist. Fruit not only sweeten the breakfast jars naturally but they also provide an excellent, all natural serving of antioxidants plus the essential vitamins and minerals that your body craves (especially during PMS and menopause).

Boost Flavour & Nutrition

Add a sprinkle of blood sugar balancing cinnamon, tasty vanilla, magnesium-rich raw cacao, or anti-inflammatory turmeric for extra flavour and the health benefits. Cacao nibs, coconut flakes, or granola all add crunch, while a drizzle of nut butter or maple syrup provides a gentle touch of sweetness if needed.

Refrigerate & Enjoy

Once your jar is prepare or beautifully layered, seal it with a tight lid and refrigerate overnight (or at least 4 hours) to allow the seeds and oats to soak and soften. In the morning, your breakfast will be ready to grab-and-go. Enjoy cold at home or while on the go!

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10 Quick & Easy Breakfast Jar Recipes

Jars For Calm, Balanced Mornings

The beauty of choosing food with intention is that you can meet so many needs with just a handful of simple recipes. These high-fibre, high-protein breakfast jars are designed to kickstart your morning with serious staying power. Not only do they taste delicious, but they also support hormone balance, steady your blood sugar, and keep cravings at bay, and all the while nourishing your body.

1. Strawberry Overnight Oats Jar

Appetite & Blood Sugar Balance

Ingredients

• 250ml almond milk, unsweetened

• 1/3 cup strawberries, fresh, organic

• 1/4 cup rolled oats, organic

• 1 scoop Nutra Organics Clean Vanilla Protein or your favourite blend

• 1/2 tsp Natvia Natural Sweetener (optional)

• 1/2 tsp cinnamon, ground

Cooking Instructions

1. In a mixing bowl, whisk together the protein powder, cinnamon, sweetener and milk, then stir in the oats. Continue to whisk for 1-2 minutes to help the oats soak up the milk and thicken.

2. Pour the mixture into 1-2 small mason jars and seal with the lids. If you want to be a bit fancy, slice and press a few strawberries to the sides of the jar before filling with the oat pudding mixture.

3. Store in the fridge 2hr or overnight, and top then with freshly chopped berries and granola in the morning to serve.

BENEFITS: slow, grounding and deeply nourishing. This blend supports steady blood sugar, helps settle appetite and delivers calm, all-morning energy without highs or crashes. Perfect for mornings when you want to feel held and satisfied, not rushed or reactive. Over time, this kind of nourishment supports digestive ease, and that quiet, natural glow that comes from being truly well fed.

2. Blueberry Compote Protein Yoghurt Jar

Appetite & Less Mid-morning Cravings

Ingredients

• 1/2 cup Greek yoghurt, plain, unsweetened

• 1/4 cup blueberries, fresh or frozen

• 1/4 cup plain water

• 2-3 tsp Natvia Natural Sweetener or other sweetener

• 2 tbsp Oh So Natural Chia Seeds, organic

• 1 scoop Nutra Organics Clean Vanilla Protein or your favourite blend

• 1/2 tsp vanilla extract, pure

• 1/2 tsp cinnamon, ground

Cooking Instructions 

1. In a small saucepan over medium heat, mash the blueberries with the sweetener. Add water and bring the berries to a boil. Simmer for 5-10 minutes until the berries are fragrant and begin to breakdown. Pour in the chia seeds, stir well to avoid any clumping, and set aside to cool.

2. In a mixing bowl, whisk the yoghurt with the protein powder, vanilla and cinnamon. Stir until well-combined.

3. Portion the yoghurt mixture into 1-2 small mason jars, then top with the blueberry chia compote. Place in the jars fridge for 2 hours or overnight to set into a creamy, thick pudding.

4. Serve straight from the jar with a dollop of yoghurt, crushed nuts, seeds and a dusting of cinnamon.

Benefits: soft, comforting and gently restorative. The berry compote and chia seeds provides satiety with protein to keep the appetite steady and calm. Perfect for mornings when you need something soothing yet filling, especially if you’re prone to bloating or sugar cravings. Supports a settled, glowing kind of energy.

3. Raw Chocolate Chia Pudding Jar

Magnesium-rich For PMS Support

Ingredients

• 250ml coconut milk, unsweetened

• 2 tbsp Oh So Natural Chia Seeds, organic

• 1 scoop Nutra Organics Double Choc Protein or your favourite blend

• 1 tbsp coconut yoghurt or your favourite

• 1 tbsp raw cacao powder, organic

• 1 tbsp Mayver's Unsalted Almond Butter, raw, organic

• 2-4 drops stevia sweetener (optional)

Cooking Instructions 

1. In a mixing bowl, whisk together the chia seeds, milk and sweetener for a few minutes, waiting until the seeds start to plump before adding the protein and cacao. Continue to whisk for 1-2 minutes until the seeds form a slight gel.

2. Pour the chia mixture into a small mason jar making sure to leave a bit of space at the top for the toppings you'll add later. Store the jar for 2 hours or overnight in the fridge to set.

3. Serve by topping up the jar with the nut butter followed by a scoop of yoghurt and a few fresh berries for a burst of sweetness.

Benefits: rich, calming and deeply supportive during PMS. Magnesium-rich cacao eases tension and cravings, with protein and healthy fats for steady blood sugar and mood. A comforting jar to make during your luteal phase, supporting relaxation, steadier energy and that settled, held feeling your body often craves during PMS.

4. Tropical Sunrise Mango Kiwi Jar

Steady Energy & Less Cravings

Ingredients

• 1/2 cup Greek yoghurt, plain, unsweetened

• 1 scoop (30g) Nutra Organics Clean Vanilla Protein or your favourite blend

• 1/4 cup mango, fresh, chopped

• 1/4 cup kiwi, chopped

• 3 tbsp rolled oats, organic

• 1 scoop The Gut Co REPAIR {gut + skin} or collagen blend

• 2-4 drops stevia sweetener (optional)

• 1 tbsp crushed pistachio nuts

Cooking Instructions 

1. In a small mixing bowl, whisk together the yoghurt with the protein powder, then add the oat, sweetener and collagen powder. Combine well and spoon into 1-2 small mason jars. Store in the fridge for 2 hours or overnight to set.

2. Serve with freshly chopped mango and kiwi and a sprinkling of crushed pistachio nuts.

Benefits: the protein and fibre helps curb those mid-morning cravings. Tangy tropical fruits provide essential vitamin-C for stress support and glowing skin. This is a fabulous recipe for after your period to regain that glowing, dewy clear skin.

5. Apple Cinnamon Banana Oats Jar

Warming & Nurtures Calm

Ingredients

• 300ml almond milk, unsweetened

• 1/2 cup rolled cup oats, organic

• 1/2 grated apple, organic (or remove skin)

• 12 small banana, chut into wheels

• 1 scoop Nutra Organics Clean Vanilla Protein or your favourite blend

• 1 tbsp Oh So Natural Chia Seeds, organic

• 1 tbsp Chef's Choice Organic Flaxseeds, ground

• 1 tbsp walnuts, crushed (topping)

• 1 tsp cinnamon, ground

Cooking Instructions 

1. In a mixing bowl, whisk the milk, protein powder, and cinnamon together. Then add the oats and grated apple, stirring to combine well.

2. Spoon the oat mixture into 1-2 small mason jars, and seal with a lid. Store in the fridge for 3 hrs our overnight to set.

3. Serve top with chopped banana, a drizzle of nut butter, a dusting of cinnamon and crushed walnuts.

Benefits: comforting, grounding and deeply nourishing. Oats, chia and flaxseeds offer dietary fibre that supports digestion and is combined with protein to keep appetite and energy steady. Walnuts bring healthy fats that nurture your body and support inner calm throughout the morning.

6.Raw Chocolate Avocado Pudding Jar

The PMS-Friendly Cravings Crusher

Ingredients

• 1 Hass avocado, pitted

• 3 tbsp almond milk, unsweetened

• 1 tbsp Chef's Choice Raw Cacao Powder, organic

• 1 scoop (30g) Nutra Organics Clean Vanilla Protein or your favourite blend

• 2 tbsp Mayver's Unsalted Almond Butter, raw, organic

• 1 tbsp Chef's Choice Organic Flaxseeds, ground

• 1 tsp raw cacao nibs, organic

• 1 tsp vanilla extract, pure

• 2-4 drops stevia (optional)

Cooking Instructions 

In a mixing bowl, whisk the yoghurt, protein powder, vanilla, nut butter and stevia. Then spoon into 1 or 2 small mason jars. To serve, top with the chopped, fresh fruit and the pumpkin seeds and cacao nibs for a little crunch.

Benefits: deeply nourishing for PMS. Made with healthy fats to steady blood sugar and support lasting energy. Protein helps calm cravings making this a quietly indulgent way to feel satisfied during your cycle and glow from the inside out.

7. Raw Cacao Chia Pudding Jar

Menopause Rescue Me Recipe

Ingredients

• 1/2 cup Greek yoghurt, plain, unsweetened

• 1/4 cup berries, fresh or frozen

• 1 scoop Nutra Organics Double Choc Protein or your favourite blend

• 1 scoop collagen peptides, I use REPAIR by thegut.co

• 2 tbsp Oh So Natural Chia Seeds, organic

• 1/2 tbsp Chef's Choice Raw Cacao Powder, organic

• 1/2 tbsp raw cacao nibs or crushed nuts

Cooking Instructions 

1. In a mixing bowl, whisk together the chia seeds and milk for a few minutes, waiting until the seeds start to plump before adding the collagen, protein and cacao. Continue to whisk for 1-2 minutes until the seeds form a slight gel.

2. Pour the chia mixture into a small mason jar making sure to leave a bit of space at the top for the toppings you'll add later. Store the jar for 2 hours or overnight in the fridge to set.

3. Serve with berries, cacao nibs or crushed nuts.

Benefits: satiety, steady energy and a healthy glow. Greek yoghurt, protein and collagen help keep appetite calm, berries and chia nourish with filling dietary fibre. Cacao provides feel-good magnesium, perfect for peri/menopause.

8. Mango Coconut Chia Pudding Jar

Ingredients

• 1/2 cup coconut yogurt, unsweetened

• 1 scoop Nutra Organics Clean Vanilla Protein or your favourite blend

• 1/2 cup mango, fresh, chunks

• 2 tbsp Oh So Natural Chia Seeds, organic

• 1 tsp cinnamon, ground

• 1 tbsp coconut flakes, roasted

Cooking Instructions 

1. In a mixing bowl, whisk together the chia seeds and yoghurt for a few minutes, waiting until the seeds start to plump before adding the protein and cinnamon. Continue to whisk for 1-2 minutes until the seeds form a slight gel.

2. Pour the chia mixture into a small mason jar making sure to leave a bit of space at the top for the toppings you'll add later. Store the jar for 2 hours or overnight in the fridge to set.

3. Serve straight from the jar and top with chopped mango. Alternatively, you can also layer in extra yoghurt and fruit to make a delicious layered parfait.

Benefits: steady appetite, balanced energy and that light, lifted feeling in the body. Gently satisfying without heaviness, helping to calm cravings while still feeling fresh and bright. Ideal for days when you want nourishment that feels easy, supportive and quietly glow-boosting.

9. Green Avocado Smoothie Jar

Hormone-Balancing

Ingredients

• 250ml almond milk, unsweetened

• 1/2 cup spinach, rinsed, organic

• 1/2 Hass avocado, pitted

• 1 scoop Nutra Organics Clean Vanilla Protein or your favourite blend

• 1 scoop The Gut Co REPAIR {gut + skin} or collagen blend

• 1/2 tbsp Chef's Choice Organic Flaxseeds, ground

• 1 tsp Chef's Choice Maca Root (great for peri/menopause)

• 1 tsp spirulina powder (optional)

Cooking Instructions 

1. Add the milk first to a high-powered blender like a Ninja , Smeg or a handy Portable Blender. Then top with the remaining ingredients and blend on high for 1-2 minutes.

2. Once blended and creamy, pour the smoothie mixture into a small, jar or cup. Top with fresh fruit and goji berries. Enjoy chilled or immediately.

Benefits: deeply supportive and grounding, blended for steady energy, calm appetite and nourish from the inside out. Supports gut and skin health, helps balance hormones during peri/menopause and leaves you with that quietly energised feeling to carry you through the morning without spikes or crashes.

10. Pumpkin Spice Chia Pudding Jar

Cortisol-Calming

Ingredients

• 1/2 cup Greek yoghurt, plain, unsweetened

• 1 scoop (30g) Nutra Organics Clean Vanilla Protein or your favourite blend

• 3 tbsp pumpkin puree

• 1 tbsp Oh So Natural Chia Seeds, organic

• 1/2 tbsp Chef's Choice Organic Flaxseeds, ground

• 1 tsp cinnamon, ground

• 2-4 drops stevia liquid (optional)

Cooking Instructions 

1. In a mixing bowl, whisk together the chia seeds and yoghurt for a few minutes, waiting until the seeds start to plump before adding the protein, puree and cinnamon. Continue to whisk for 1-2 minutes until the seeds form a slight gel.

2. Pour the chia mixture into a small mason jar making sure to leave a bit of space at the top for the toppings you'll add later. Store the jar for 2 hours or overnight in the fridge to set.

3. Serve with a dollop of yoghurt and crunchy toppings like almond slivers, coconut flakes or walnuts for a little crunch.

Benefits: cosy, grounding and deeply satisfying, designed to steady blood sugar, soften cravings and keep energy calm and consistent. Supports gut health, hormone balance and appetite control while serving that warm, nourished feeling that keeps you full and focused for hours.

Recipe Variations & Suggestions

Healthy Recipes On Repeat

This is recipe collection has been curated to be about ease, intuition and making breakfast ideas that work for your body during midlife. For that reason, these breakfast jars were created to be flexible and feel-good, so you can make them your own without overthinking it. And you can enjoy them on repeat!

Easy Recipe Variations

Loved a recipe? Make it truly your own with a few small ingredient switches and adjustments. Swap the base depending on your mood or cycle phase using Greek yoghurt, coconut yoghurt or kefir. Try chia and oat pudding combined, or on their own depending on your appetite in the mornings. Add a taste of summer with toppings like freshly ripened berries, passionfruit, juicy mango and kiwi, pineapple and in-season cherries. Or try something a special like dragon fruit (pitaya), figs, and star fruit when you want to treat yourself.

For the cooler mornings enjoy pumpkin spice purée, nuts, seeds and cacao nibs that add warmth and grounding nourishment even when served cold. Let this be intuitive. Use what you have. Tune into what your body is asking for. These recipes are here to support you, not box you in.

Topping & Mix-In Ideas

• tropical: banana, coconut meat, dragon fruit, kiwi, mango, pineapple and star fruit

• seeds & nuts: chia, flax, hemp, sunflower, pumpkin, almonds, pecans or walnuts

• flavour boosters: acai, cinnamon, ginger, nut butter, raw cacao, stevia, vanilla extract

• special touches: collagen peptides, probiotics and superfood powders

You can rotate these breakfast jars each week, change up the bases, mix in different types of seeds or fruits, to create endless combinations that are fun, nourishing, and hormone-balancing. Some ingredients, like oats or chia, work best soaked overnight for the perfect texture, while others can be added fresh in the morning. The possibilities are almost endless, so experiment, discover your breakfast jars favourites, and enjoy a brekkie that truly works for your body every day.

More Quick & Easy Breakfast Recipes

If you liked this recipe round up of delicious breakfast jars, come check out all of my quick and easy to meal prep breakfast recipes made with healthy, clean eating ingredients. Here's some of my other popular recipe you might like to try this week.

• Smashed Strawberry Chia Pudding Recipe

• 10 Dairy-free Breakfast Desserts That Are Easy To Meal Prep

• Healthy Holiday Chocolate Pudding (Paleo & Dairy-free)

• 3-Ingredient Chia Seed Breakfast Pudding With Blackberry Compote

Nutritionist Note

I am sure that these delicious breakfast jars will soon become fast favourites for you and the whole family. You might even get those picky eaters to start eating in the mornings. This recipe collection is a great example of clean eating with easy breakfast recipes that help combat food cravings and keep your blood sugar levels properly balanced. Bookmark this post and make super satisfying, healthy meals for hormone balance and weight loss all week long.

Frequently Asked Questions

Can I make these breakfast jars recipe vegan?

Absolutely, of course you can. Simply swap the Greek yoghurt, dairy milk or whey powder for vegan alternatives like almond or coconut milk and brown rice/pea protein powder. Try making the recipes with ingredients, superfoods and seasonings you love. Sprinkle toasted pumpkin, sunflower and ground flaxseeds over the top for added protein or add crushed nuts like peanut, cashews, and almond flakes to create a little crunch and help balance the macros.

Can I meal prep breakfast jars in advance?

Yes, you can easily meal prep the breakfast jars or the filling ahead of time, and then assemble them when you are ready to eat. In fact, these recipes are great way to meal prep without spending hour in the kitchen. In the case of overnight oats or chia pudding, your fridge does all of the hard work. All you need is the base ingredients and whatever fruit and toppings you enjoy most. Simply whisk, store overnight in the fridge and toss tasty ingredients over the top to serve.

Are breakfast jars suitable for menopause or PMS?

Absolutely. Each jar includes hormone-supportive ingredients like flax (phytoestrogens), chia and oats (fibre for blood sugar balance), and magnesium-rich seeds and cocoa to help with PMS cramps, cravings, and mood swings. Make them for the nutrition of specific times of the month to support your cycle.

Can I swap ingredients to fit my taste or dietary needs?

Definitely! All my blog recipes including these breakfast jars are 100% flexible. Swap out the dairy yoghurt for coconut, soy or almond yoghurt; use different fruits depending on your tastes or the season. Add protein powder if you want an extra boost, collagen for skin, hair and nails, probiotic for gut health and happy hormones. You do you, and let me provide the inspiration.

Will breakfast jars really keep me full until lunch?

Yes, that’s the main goal! The mix of dietary fibre, lean protein, and healthy fats slows digestion and helps prevent blood sugar spikes, so you stay satisfied and energised all morning. It is scientifically proven that if you start the day with a well-balanced meal, even it is on the small side, it will keep your appetite in check for most of the day.

I'd love to know if you make any of these delicious breakfast jars, and what combinations you come up with in your kitchen. Tell me in the comments, hit the chat button to send me an update or come join our Facebook Community and share your photos.

Healthy + happiness,

Emma Lisa xx

HEALTH & NUTRITION PRACTITIONER

Emma Lisa, Nutritionist & Women's Practitioner

Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, cooking in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.

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