Eat it at home or take it to go in a mason jar, this barley breakfast is easy to work into your weekly line up when you keep cooked barley in the fridge. Feel free to add your own tasty spin too. Anything you can put in your oatmeal, you can mix with barley.


Follow These 3 Simple Steps

1. Put your jar fillers of choice in a 16-ounce (2 cup) mason jar and give it a good stir.
2. Microwave on high for 1 minute or until piping hot. Stir.
3. Add toppings and enjoy!


Jar Fillers

  • ½ cup (125 mL) cooked barley*
  • ½ cup (125 mL) milk
  • ½ cup (125 mL) grated carrot
  • 1 Tbsp (15 mL) pure maple syrup
  • Dash vanilla extractPinch cinnamon


  • ¼ cup (60 mL) plain or vanilla Greek yogurt
  • 2 Tbsp (30 mL) shredded coconut
  • 2 Tbsp (30 mL) chopped walnuts, toasted (optional)
  • 2 Tbsp (30 mL) raisins

TIP: Over time, barley will naturally absorb extra liquid so you may need to add more liquid (milk, water, broth), before microwave cooking. To make ahead, the jar fillers will keep in airtight container in the fridge for up to 2 days. To go, pack the jar fillers in a sealed mason jar. Pack the toppings in a separate container. Heat the fillers at work, add your toppings and enjoy.

Cook a big batch of barley on the weekend to use for the busy week ahead. You can cook barley in a rice cooker just like you would rice or on the stove top: in a large saucepan over high heat, bring 2 cups (500 mL) rinsed pot or pearl barley and 4 cups (1L) water to a boil (salt optional). Cover pan and reduce heat. Simmer until barley is tender, about 40 minutes. Cooked barley keeps for 3–5 days in the fridge or one month in the freezer.

This recipe serves one but can easily be doubled or tripled.


Nutritional Information (per single serving):

Calories 467; Protein 15g; Carbohydrate 75g; Fibre 6g; Sugars 41g; Fat 16g; Saturated Fat 6g; Trans Fat 0g; Cholesterol 4mg; Sodium 156mg; Potassium 815mg