Make-Ahead Breakfast, Two Ways!

In my ongoing effort to simplify meals without sacrificing great taste, I’m bringing two versions of a mason jar breakfast to the blog today! Whether you’re an omnivore or stick to a fully plant-based diet, I think you’ll like this version of a savory and filling breakfast to fuel up for whatever your day brings. 

I’ll be honest – some days I wake up absolutely famished. Breakfast becomes a higher priority than coffee (how is that possible?) and I’m pretty much useless to focus on anything else until I can get something in my stomach. Other days, my appetite is almost nonexistent. I sip on my coffee and feel pretty indifferent towards a morning meal. Regardless of  how I feel, it’s always nice to have a prepped-ahead meal option that can be reheated and ready to eat in a few minutes or less.

The mason jar trend seems to have faded slightly but there’s no denying the convenience of being able to pack away a complete and balanced meal and not give it another thought until you’re ready to eat. I picked up these versions at one of my favorite local culinary centers, but you can find them online as well. I personally like tight seal from the Le Parfait brand, but you can’t reheat them in the microwave due to the metal pieces around the lid. I also rely a lot on the classic mason jars, also pictured below (affiliate links).

Not a fan of mason jars? No problem – this breakfast can just as easily be prepped and reheated in any other food storage container. The main highlight is the ingredients themselves and the nutrition they deliver. The star of the show is perhaps an uncommon one – split peas! I actually don’t see split peas used very often in any meal, but especially breakfast. If you think it sounds a little weird, let me make my argument for adding more lentils and pulses to your day.

• Nutrition powerhouses: Pulses, which include lentils, chickpeas, dry peas, and beans, are packed with important nutrients to support health. You’ll find plant-based protein and iron, fiber, potassium, and folate. They’re also naturally low in sodium and pair well with other ingredients to carry tons of flavor.
• Affordable option: Whether you purchase canned or dry pulses or beans, they rank among the most affordable grocery items in the store. This can help you stretch your food budget even further.
• Great for batch cooking: If you’re the DIY type, pulses and beans are primed for batch cooking. They’re versatile enough to be incorporated into lots of different recipes throughout the week, helping you streamline your time in the kitchen (and have fewer dishes to clean – BIG win!).
• Good for gut health: Pulses are a good source of prebiotic fiber, which is the food source for gut-friendly probiotic bugs. Consuming pulses or other forms of prebiotic fiber on a regular basis helps maintain good gut health, which carries other health benefits (such as regularity, immune support, and more!).
• Complex carbs for stable energy: If you’ve ever experienced the 10 a.m. slump or scarfed down your lunch mid-morning because you’re too hangry to wait, you might benefit from some adjustments to your breakfast routine (or lack thereof). The complex carbs in pulses can regulate blood sugars to provide stable energy. When paired with protein, fat, and other forms of fiber, you have a winning combo for satiety that lets you focus on other things – not your growling stomach.

Convinced to try it yet? I’m a little biased because I love this meal, but I understand if it still seems like a strange choice for breakfast. You could always swap the split green peas for black beans or lentils. And if you’re curious to learn more about the benefits of pulses and simple recipes to try at home, check out The Half Cup Habit website.

Depending on the size of your jars, you can really pack in the veggies here. I really liked how the greens wilted when I reheated the jars, but if you prefer your greens fresh, You can leave those out and add them in after you re-heat. You can also avoid excess wilting by making sure the split green peas and eggs or sofritas have mostly or completely cooled before adding the top layers. And a little browning on an avocado never hurt anyone but that’s another thing you can leave off until the last minute if you prefer!

So here’s the two versions of this recipe – one includes eggs, scrambled with the spicy chipotle sauce. The vegan version is identical other than swapping eggs for scrambled tofu. I used extra firm tofu anyone time I make sofritas and do my best to squeeze as much moisture from the block as possible before scrambling it.

Breakfast Mason Jar with Split Peas and Sofritas

5 from 2 votes

This is a delicious plant-based option for a make-ahead breakfast using tofu instead of eggs.

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

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Servings: 4 servings

Ingredients

• 1 1/4 cup split peas, dry
• 2 1/2 cups low sodium vegetable broth
• 14 oz firm tofu, or one block
• 2 tbsp adobo sauce, may include chipotle peppers if desired
• 1 1/2 cups spinach
• 1 cup cherry tomatoes, halved
• 1 avocado, diced

Instructions

• Bring the low sodium vegetable broth to a boil in a small saucepan over high heat. Once boiling, add the dry split peas and reduce heat to a simmer. Allow to simmer for 15-20 minutes or until all liquid has been absorbed. Remove from heat and allow to cool briefly once cooking is finished. As peas are cooking, remove the firm tofu from the package and press to remove excess liquid. Discard excess liquid.
• To cook the sofritas, heat a small nonstick skillet over medium-high heat. Once pan is heated, add the firm tofu. Use a spatula to crumble the tofu as if browning ground beef. Add the adobo sauce (with chipotle peppers if using) and stir to combine. Cook until heated through, about 10 minutes. Please note that stirring less frequently allows some browning to occur, resulting in a crispier texture. Remove from heat.
• Line up 4 empty mason jars or other containers with air-tight lids. Evenly divide the cooked split peas between the four jars (slightly more than 1/2 cup per jar). Next, layer the sofritas. Divide evenly between the four jars. Add the next layers in this order: fresh spinach, halved cherry tomatoes, diced avocado. Divide each evenly between the four jars.
• Allow to cool longer if necessary, then seal and store in the refrigerator until ready to serve (up to 5 days). To reheat, microwave in 20 second increments in glass jar. Or, if jars contain metal, transfer to a microwave safe bowl to reheat.

Nutrition

Serving: 1 serving, Calories: 417 kcal, Carbohydrates: 49 g, Protein: 26 g, Fat: 14 g, Saturated Fat: 2 g, Sodium: 1573 mg, Potassium: 1008 mg, Fiber: 21 g, Sugar: 7 g, Vitamin A: 1422 IU, Vitamin C: 18 mg, Calcium: 190 mg, Iron: 5 mg

Course: Breakfast

Cuisine: Mediterranean

Keyword: Pulses, Tofu

Want to see another tasty way to use sofritas? Try them in a taco! And if you’re a fan of eggs with your breakfast, check out this version that replaces the sofritas with spicy scrambled eggs:

Breakfast Mason Jars with Spicy Eggs

5 from 2 votes

Make breakfast ahead of time and simply reheat to enjoy this flavorful, savory recipe. For a plant-based option, see the other version I made using tofu.

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

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Servings: 4 servings

Ingredients

• 1 1/4 cup split peas, dry
• 2 1/2 cups low sodium vegetable broth
• 3 to 4 large eggs
• 2 tbsp adobo sauce, may include chipotle peppers if desired
• 1 1/2 cups spinach
• 1 cup cherry tomatoes, halved
• 1 avocado, diced

Instructions

• Bring the low sodium vegetable broth to a boil in a small saucepan over high heat. Once boiling, add the dry split peas and reduce heat to a simmer. Allow to simmer for 15-20 minutes or until all liquid has been absorbed. Remove from heat and allow to cool briefly.
• As split peas are cooking, heat a small nonstick skillet over medium-high heat. Once pan is heated, add the eggs and scramble until fully cooked. Add the adobo sauce (with chipotle peppers if using) and stir to combine. Remove from heat and allow to cool as peas finish cooking.
• Line up 4 empty mason jars or other containers with air-tight lids. Evenly divide the cooked split peas between the four jars (slightly more than 1/2 cup per jar). Next, layer the spicy scrambled eggs. Divide evenly between the four jars. Add the next layers in this order: fresh spinach, halved cherry tomatoes, diced avocado. Divide each evenly between the four jars.
• Allow to cool longer if necessary, then seal and store in the refrigerator until ready to serve (up to 5 days). To reheat, microwave in 20 second increments in glass jar. Or, if jars contain metal, transfer to a microwave safe bowl to reheat.

Nutrition

Serving: 1 serving, Calories: 387 kcal, Carbohydrates: 47 g, Protein: 22 g, Fat: 14 g, Saturated Fat: 3 g, Cholesterol: 140 mg, Sodium: 1623 mg, Potassium: 1060 mg, Fiber: 20 g, Sugar: 7 g, Vitamin A: 1624 IU, Vitamin C: 18 mg, Calcium: 87 mg, Iron: 5 mg

Course: Breakfast

Cuisine: Mediterranean

Keyword: Eggs, Pulses

So what do you think? Is the mason jar trend fading for you, or is the appeal still holding strong? What else would you layer into your breakfast mason jars?

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