Cozy meets convenience with these meal prep mason jar soups! They’re just like your favorite classic instant ramen with a huge upgrade – lots of fresh flavors and veggies, packed with protein, and the quickest meal prep you’ve ever made. It’s customizable to fit any dietary need or preference!
High protein meal prep soup
This mason jar soup recipe is perfect for busy weeks, office lunches, travel-friendly meals, or anyone wanting a healthier alternative to ultra-processed instant soups. It’s customizable, budget-friendly, and made with simple, whole ingredients — no preservatives, no powdered mystery seasoning packets.
Why you’ll love this recipe
- Super meal-prep friendly
- Ready in minutes — just add boiling water
- Customizable with your favorite proteins + veggies
- Easily made gluten-free, dairy-free, or vegan
- Perfect for cold-weather lunches and easy weeknight dinners
- Stores beautifully in the fridge all week
Recipe video
Ingredients you’ll need
For full recipe and measurements, see the recipe card at the bottom of the post! These noodle soup jars are SO customizable, so you can really use your favorite ingredients or whatever it is you have on hand.
- Noodles of choice: you can use any sort of noodle for these soup jars. I like to do a mix of brown rice noodles and spiralized zucchini to add extra veggies! You can also use kelp noodles for a keto option or your favorite instant ramen noodles.
- Veggies: green onion, mushrooms, carrots, spinach (or anything else you’d like!)
- Bone broth: veggie broth can also be used, but bone broth adds extra protein and tons of gut-nourishing benefits!
- Soup base or bouillon: This adds so much flavor to the soup! I prefer to use Zoup base as the ingredients are great, but you can use regular boullion as well.
- Protein: shredded or cubed chicken, shrimp, baked tofu, edamame, etc. Use whatever protein you prefer in soup as they will all work great.
- Seasonings & flavors: white or yellow miso (optional), garlic powder, coconut aminos or soy sauce, ginger powder, sesame oil, pepper, sriracha
Steps to make meal prep soup
These soup jars couldn’t be easier to throw together. Here’s how to do it:
Step 1: Prepare the protein & noodles
Before you start layering everything into the jars, go ahead and cook your protein if it isn’t already prepped! I like to use leftover slow-cooker shredded chicken, cooked shrimp (just cooked in a pan), or air-fried tofu.
Zucchini noodles: If you’re using zucchini noodles, there is no need to cook them prior to assembling the jars.
Instant ramen noodles or brown rice noodles: Bring a pot of water. Add the noodles to the boiling water and boil for about 2 minutes for instant ramen noodles or 5-6 minutes for brown rice noodles, or just until the noodles are tender but still slightly firm. Drain the noodles in a colander and rinse briefly with cold water to cool. Drain well. If using instant ramen, you can save the seasoning packet for something else or toss it!
Step 2: Assemble the jars
To each 16oz. jar add the following: 1 tsp Zoup base or bouillon, ½ tsp soy sauce, ¼ tsp sesame oil, ⅛ tsp garlic powder, ⅛ tsp ginger powder, ½ tsp sesame seeds, and ½ tsp sriracha.
Then add some of the shredded carrot, sliced mushrooms, and chopped green onion to each jar. Top the veggies with some of the noodles. Lastly, add a large handful of spinach to each jar.
Step 3: Seal & store
Add the lids to the jars, closing them tight and place in the fridge until ready to eat (up to 4 days).
step 4: When ready to eat
Add 1 1/2 cups boiling bone broth or water to the jar, close the jar, and let the soup sit for a few minutes. Give it a good shake to mix everything up, and enjoy! Alternatively, you can also dump the contents of the jar into a saucepan, add the broth, and bring to a boil. Once boiling, lower the heat to low and let it cook a minute or two. Enjoy!
How Long Does meal prep mason jar soup Last?
These mason jar soups will last up to 4 days in the fridge!
What size jars work best for mason jar soup?
This is preference! The recipe calls for 1 1/2 cups of liquid which would fill a 16oz jar, however I prefer to use larger jars to have extra room so they aren’t close to over-flowing.
mason jar soup variations
- Low carb soup: Skip the instant ramen or brown rice noodles and use zucchini noodles. I even love doing a mix of zucchini noddles, carrot noodles, and kelp noodles. To make zucchini or carrot noodles, simply use a spirazlier!
- High protein soup: Opt for bone broth and add extra protein. Adding edamame to the soup is another way of upping the protein content.
More healthy meal prep recipes to try
- Nourishing one pot yellow rice
- Meal prep breakfast burritos
- 2 High Protein Meal preps
- Crispy chicken snack wraps
- Healthy homemade cheesy gordita crunch
- Dill pickle salsa
- Crispy smashed potato salad
- Avocado guacamole deviled eggs
- Easy cornbread chili casserole
- Healthy chicken broccoli rice casserole
- Healthy chicken pot pie soup
- Japanese carrot ginger salad dressing
- Healthy broccoli salad
If you try this recipe and love, it’d mean the world to me if you left a star rating & review below!
Meal Prep Mason Jar Soup
Ingredients
- 4 servings instant ramen noodles (gluten-free if needed) *I love lotus foods for brown rice Ramen noodles!
- 4 servings prepared protein of choice (shredded or cubed chicken, shrimp, baked or air-fried tofu, edamame, etc).
- 1-2 zucchini, spiralized (optional) *can do all zucchini noodles, 1/2 zucc and 1/2 regular instant ramen or brown rice noodles, etc.
- 4 tsp zoup chicken base or bouillon
- 1 tsp garlic powder
- 2 tsp miso (optional)
- 1/2 tsp ground ginger
- 2 tsp toasted seame oil
- 1 large carrot, shredded
- 2 tsp sriracha (optional)
- 4 tsp coconut aminos or soy sauce
- 1 cup shredded carrots
- 1/2 cup sliced mushrooms
- 1/4 cup diced onion or green onion
- 2 cups fresh spinach
To serve the soup
- 6 cups bone broth or water (1 1/2 cups per jar)
Instructions
- Grab 4 jars. I like to use 20-30oz wide mouth jars because they allow extra room to make eating less messy but 16oz jars will work great as well!
- If your proteins aren't already prepared, prepare them to your liking. I like to use slow cooked shredded chicken, pan seared shrimp, air fried tofu, etc.
- If using zucchini noodles, simply spiralize the zucchini and set aside (you'll need a spiralizer tool! I linked one in the blog post). You won't cook these. For instant ramen noodles, bring a pot of water to a boil. Add the ramen and cook 2 minutes. You don't want to cook them all the way through! Rinse under cold water and drain well. Set aside.
- To each jar add the following: 1 tsp Zoup base or bouillon, ½ tsp soy sauce, ¼ tsp sesame oil, 1/4 tsp garlic powder, ⅛ tsp ginger powder, 1/2 tsp miso paste (optional), and ½ tsp sriracha.
- Then add some of the shredded carrot, sliced mushrooms, and chopped onion to each jar. Then add a serving of protein to each. Next goes in the noodles. Lastly, add a large handful of spinach to each jar (about 1/2 cup).
- Add the lids to the jars, closing them tight and place in the fridge until ready to eat (up to 4 days).
- When ready to eat, add 1 1/2 cups boiling bone broth (this will add the best flavor/nutrients) or water to the jar, close the jar, and let the soup sit for a few minutes. Give it a good shake to mix everything up, and enjoy! Alternatively, you can also dump the contents of the jar into a saucepan, add the broth, and bring to a boil. Once boiling, lower the heat to low and let it cook a minute or two. Enjoy!
- If packing these for work, you can add the broth to the jar in the morning and just heat the soup when ready to eat!
Loved this! I switched up some vegetables with what I had already and used leftover chicken! sooooo good!
Hi Tiffany! So happy you loved, i’m happy you’re able to easily customize!