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

Emma Lisa
Sep 28
13 min read

Updated: Nov 5

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!

JUMP TO RECIPE ↓ BREAKFAST RECIPES » CLEAN EATING » PUDDING RECIPES »

Low Carb Baked Zucchini Taco Boats For Summer Weight Loss — BREAKFAST RECIPES: 10 Breakfast Jars to Curb Appetite & Balance Hormones | Eat Nourish Glow

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: Ingredients like flax, pumpkin seeds, and magnesium-rich cocoa help balance hormones during menopause and reduce PMS symptoms.
versatile & delicious: Mix and match fruits, seeds, and spices to suit your taste and your body’s needs.
nourishing & energizing: Protein, healthy fats, and fibre work together to stabilize blood sugar and give you steady energy all morning.

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!

Learn how to eat clean and healthier from a Nutritionist.

📖 Want to go low carb and eat clean? You’ll find plenty more just like it inside my latest Clean Eating Cookbook which comes with a suggested meal plan, easy, delicious, and blood-sugar–friendly meals to support weight loss, PCOS, and diabetes naturally. Grab your copy here.

You Also Might Like

How To Make Breakfast Jars

Healthy & Made 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!

My Favourite Kitchen Essentials

Advertisement | Kitchen Warehouse

10 Quick & Easy Breakfast Jars Recipes

(Perfect For Weight Loss + Easy Meal Prep)

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. Chia & Berry Overnight Jar

Ingredients

250ml almond milk, unsweetened
3 tbsp chia seeds
1 scoop (30g) vanilla protein powder, whey or plant-based
3 tbsp cup mixed berries, fresh, organic
1/2 tsp cinnamon, ground

Cooking Instructions

In a mixing bowl, whisk together the chia seeds and milk, then stir in the remaining ingredients. Continue to whisk for 1-2 minutes until the seeds begin to soak up the milk and form a slight gel. Pour the mix into 2 small mason jars and close the lids. Refrigerate overnight, and top with berries in the morning to serve.

Nutrition & Serving

Benefits: chia seeds are very high in dietary fibre and when combined with protein, both work well to naturally curb the appetite. Berries are an excellent source of antioxidants that support hormone balance during menopause.

2. Overnight Oats & Flax Seed Jar

Ingredients

1/2 cup rolled oats, organic
1/2 cup almond milk or Greek yogurt
1 scoop (30g) vanilla protein powder, whey or plant-based
1 tbsp flax seeds, ground
1/2 tsp vanilla extract, pure
1/2 tsp cinnamon, ground

Cooking Instructions

In a mixing bowl, whisk the milk or yoghurt with the protein powder, flax, vanilla and cinnamon. Then pour in and stir the rolled oats until well-combined. Portion the mixture into 1 or 2 small mason jars and place in the fridge overnight. To serve, top with in-season fresh fruit and dusting of cinnamon.

Nutrition & Serving

Benefits: A healthy protein-based breakfast to start the day with energy and combat mid-afternoon hunger. Flax seeds provide phytoestrogens to support estrogen balance, while rolled oats are high in dietary fibre to easily keep you full until lunchtime.

3. PMS Magnesium Cacao Almond Jar

Ingredients

250ml almond or coconut milk, unsweetened
2 tbsp chia seeds
1 scoop (30g) vanilla or chocolate protein powder, whey or plant-based
1 tbsp raw cacao powder, organic
1 tbsp almond butter
2-4 drops stevia sweetener (optional)

Cooking Instructions

Nutrition & Serving

Benefits: Not only a chocolatey treat, this breakfast jar is a magnesium-rich cacao remedy that helps PMS cramps and mood swings during your cycle. With a combination of protein and healthy fats, this recipe will also help stabilise your blood sugar for those with PCOS or insulin issues.

4. Tropical Sunrise Protein Jar

Ingredients

3/4 cup Greek or homemade chia pudding
1 scoop (30g) vanilla or plain powder, whey or plant-based
1/2 cup pineapple, fresh, chopped
1/4 cup mango, fresh, chopped
1/4 cup kiwi, chopped
2-4 drops stevia sweetener (optional)
1 tbsp hemp seeds

Cooking Instructions

In a mixing bowl, whisk the yoghurt with the protein powder. Then spoon into 1 or 2 small mason jars. To serve, top with the chopped, fresh fruit and top with hemp seeds.

Nutrition & Serving

Benefits: the protein and fibre in this recipe will help 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. Cinnamon Apple Overnight Jar

Ingredients

300ml almond milk, unsweetened
1 scoop (30g) vanilla powder, whey or plant-based
1/2 cup rolled cup oats, organic
1/2 grated apple, organic or take skin off
1 tsp cinnamon, ground
1 tbsp chia seeds
1 tbsp walnuts, crushed (topping)

Cooking Instructions

In a mixing bowl, whisk the milk, protein powder, cinnamon and chia seeds. Then add the oats and apple, stirring to combine well. Spoon the mixture into 1 or 2 small mason jars, seal with a lid. Store in the fridge overnight, then serve top with a dusting of cinnamon and crushed walnuts.

Nutrition & Serving

Benefits: dietary fibre helps to keep your blood sugar steady especially if you start the day with a balanced meal. Cinnamon helps to reduce inflammation and blood sugar spikes which is helpful or those with PCOS or hormone imbalance.

6. PMS-Friendly Vanilla Jar

Ingredients

1/2 cup Greek or coconut yoghurt, plain, unsweetened
1 scoop (30g) vanilla powder, whey or plant-based
2 tbsp almond butter, raw, organic
1 tbsp pumpkin seeds, shelled
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.

Nutrition & Serving

Benefits: this particular recipe provides an excellent serving of wholefood-based magnesium which can help reduce your PMS symptoms such as bloating and cramps. It's the perfect comfort food at this time of your cycle.

7. Menopause Rescue Me Parfait

Ingredients

1/2 cup kefir or plain Greek yogurt
1/2 cup berries, fresh or frozen
1 tbsp flaxseed, ground
1 scoop (30g) vanilla powder, whey or plant-based
1 scoop collagen peptides, I use REPAIR by thegut.co
1 tsp sunflower seeds

Cooking Instructions

In a mixing bowl, whisk the yoghurt, protein powder, and seeds. Then spoon a little of the mixture into 1 or 2 small mason jars, top with a few berries, and repeat to make a layered parfait. Chill before serving.

Nutrition & Serving

Benefits: flax phytoestrogens help to support estrogen balance reducing the impact of some menopause symptoms. Kefir and Greek yoghurt are both good for your gut health and aids digestion.

8. Tropical Mango & Coconut Jar

Ingredients

1/2 cup coconut yogurt or milk, unsweetened
1 scoop (30g) vanilla powder, whey or plant-based
1/2 cup mango, fresh, chunks
1/3 cup papaya, chopped
2 tbsp chia seeds
1 tbsp coconut flakes, roasted

Cooking Instructions

In a mixing bowl, whisk together the chia seeds or milk, then stir in the protein powder to combine. Continue to whisk for 1-2 minutes until the seeds begin to soak up the milk and form a slight gel. Pour the mix into 2 small mason jars and close the lids. Refrigerate overnight, and top with mango, papaya, coconut flakes and a drizzle of almond butter over the top to serve. Alternatively, you can also layer in the yoghurt and fruit to make a delicious layered parfait.

Nutrition & Serving

Benefits: this tasty tropical recipe is filled with healthy fats and dietary fibre to help balance your blood sugar and curb cravings mid-afternoon or during PMS phase of your cycle.

9. Green Smoothie Breakfast Jar

Ingredients

250ml almond milk, unsweetened
1/2 cup spinach, rinsed, organic
1/2 Hass avocado, pitted
1 scoop (30g) vanilla powder, whey or plant-based
1 scoop collagen peptides, I use REPAIR by thegut.co
1 tbsp chia seeds
1 tsp spirulina powder, organic

Cooking Instructions

Add the milk first to a high-powered blender like a Ninja , Smeg or a handy Portable Blender for on the go. Then top with the remaining ingredients and blend on high for 1-2 minutes. Once well-combined and creamy, pour the smoothie mixture into a small, sealable jar or two, and enjoy chilled or immediately.

Nutrition & Serving

Benefits: another magnesium-rich recipe that also contains healthy fats to help curb PMS symptoms. The dietary fibre in the recipe will also help to keep you feeling full at a time of the month when cravings often peak.

10. Pumpkin Spice Protein Jar

Ingredients

1/2 cup Greek yogurt, plain, unsweetened
1 scoop (30g) vanilla powder, whey or plant-based
1 scoop collagen peptides, I use REPAIR by thegut.co
2 tbsp pumpkin puree
1 tsp cinnamon, ground
1 tbsp hemp or chia seeds
2-4 drops stevia liquid (optional)

Cooking Instructions

In a mixing bowl, whisk the yoghurt with the other ingredient until smooth and well-combined. Then spoon a little of the mixture into 1 or 2 small mason jars, top with a crunchy toppings like almond slivers, coconut flakes or walnuts for a little crunch. Alternatively, create a dessert from this recipe by adding a topping of homemade coconut whip with a dusting of cinnamon. It's deliciously good!

Nutrition & Serving

Benefits: an autumn favourite this recipe combines dietary fibre and protein to curb your appetite and leave you feeling fuller for longer. Pumpkin supports hormone balance and PMS relief.

Recipe Suggestions

These breakfast jars are all incredibly versatile and can be easily adjusted to suit your taste, mood, and nutritional needs, as well as personalised for your time of the month! I’ve loved experimenting with different bases like Greek yogurt, coconut yogurt, or kefir, and adding a variety of toppings such as exotic and tropical fruits like dragon or star fruit for something different. Pumpkin puree, nuts, seeds, and cacao nibs always pair well and a great for the cooler months. Don’t be afraid to get creative and swap out the ingredients depending on what you have in the fridge and what your body is craving.

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.

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.