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Dorm Masterchef: 7 Easy & Healthy Microwave Recipes
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Dorm Masterchef: 7 Easy & Healthy Microwave Recipes

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Home Recipes Breakfast Dorm Masterchef: 7 Easy & Healthy Microwave Recipes

When all you have is a microwave, it can be a little daunting to think about being able to cook your own meals.  While it’s not ideal, the microwave can crank out some pretty awesome (and calorie-conscious) meals!

Here is a follow-up article on the 4 Dorm Room Recipe video from 2 years ago!

Remember, you should always customize recipes to complement your nutrition and fitness goals.

 

Microwave “Baked” Berry Oatmeal (Cobbler)

microwaved baked berry oatmeal

Ingredients for 1 serving:

  • 1/2 cup instant oats, uncooked
  • 1 egg
  • 1 tablespoon milled flax seed
  • 1/3 cup unsweetened almond milk (add tablespoons of almond milk if too thick)
  • cinnamon to taste
  • 2 teaspoons raw honey (or 1 packet / 1g Stevia in the raw)
  • 1/3 cup fresh or frozen blueberries
  • spray coconut oil

 

Quick Steps:

  1. Spray a tall coffee mug with coconut oil.
  2. Add oatmeal, a tablespoon of milled flax seed, some cinnamon, almond milk, an egg and then lastly raw honey (or Stevia in the raw) in a mug.
  3. Mix it up then toss in fresh or frozen blueberries, then gently mix together.
  4. Place the mug in the microwave for 3 minutes but check it after 2 minutes of cooking to ensure it doesn’t bubble over and make a mess.
  5. Careful when handling – it’ll be pretty hot. Enjoy the oatmeal by itself or with milk, Greek yogurt or almond butter.

 

Approximate macros for 1 serving:

323 calories, 43g carbs, 12g fat, 14g protein, 7g fiber, 12g sugar


Microwave Stuffed Bell Peppers

microwaved stuffed bell peppers

Ingredients for 2 servings:

  • 8oz 93% lean ground turkey
  • 1 medium bell pepper
  • 1/4 cup shredded reduced-fat cheddar (or mozzarella)
  • Seasonings:
    • 1 teaspoon minced garlic
    • 1 1/2 smoked paprika
    • 1 teaspoon cumin
    • pinches of sea salt & pepper
    • 1/4 cup diced red onion
    • 1/3 cup chopped parsley

 

Quick Steps:

  1. Season lean ground beef or turkey with garlic, smoked paprika, cumin, sea salt & pepper, red onion and parsley. Mix it up.
  2. Slice a bell pepper in half and carve out the inside.
  3. Place the halves in small microwave-safe bowls and add a few tablespoons of water to the bowl to help the bell pepper soften while it cooks.
  4. Next, stuff the bell pepper halves and microwave for 3.5 minutes.
  5. After that, if desired, add a little reduced fat cheddar or mozzarella on top and microwave again for another minute. Note: If you want to avoid cheese, try adding a little chunky marinara on top.
  6. Enjoy with a complex carbohydrate such as brown rice or quinoa.

 

Approximate macros for 1 of 2 servings:

231 calories, 28g protein, 4g carbs, 11g fat, 2g fiber, 2g sugar


Microwave White & Light Mac n’ Cheese

microwaved white mac cheese

Ingredients:

  • 2oz uncooked wheat or quinoa macaroni
  • 1 tablespoon 2% Greek yogurt
  • 4 tablespoons goat cheese crumble
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • pinches of sea salt & pepper
  • Garnish: chopped green onion

 

Quick Steps:

  1. Add about 2 cups of water to uncooked macaroni in a large microwave safe bowl.
  2. Toss in a few teaspoons of sea salt, then place the macaroni in the microwave with a plate on top for about 5 minutes.
  3. After that, stir it up and cook for another 3 minutes and check to make sure the macaroni is fully cooked.
  4. Then, let’s take out some of the macaroni water, leaving just about 1/8 cup in the bowl with the macaroni.
  5. Then, add some Greek yogurt and goat cheese crumble and stir. Then sprinkle in some onion powder, garlic & pepper.

 

Approximate macros for 1 of 2 servings:

175 calories, 8g protein, 29g carbs, 4g fat, 3g fiber, 2g sugar


Microwave Single-Serving Walnut Brownie

microwave brownie

Ingredients for 1 serving:

  • 3 tablespoons cacao powder (or at least 60% dark chocolate powder)
  • 1 1/2 tablespoon wheat flour (or oat flour)
  • 1 tablespoon coconut sugar (or 1g or packet Stevia in the raw)
  • 3 tablespoons water
  • 1 tablespoon Greek yogurt
  • 1 tablespoon crushed walnuts
  • 1 tablespoon dark chocolate chips/chunks (optional)
  • Garnish: sea salt

 

Quick Steps:

  1. In a bowl, add cacao powder, wheat or oat flour, Greek yogurt, coconut sugar and a little water.
  2. Mix it up, then add some crushed walnuts and optional dark chocolate chips for that extra chocolate goodness. If you find the batter is TOO thick, no worries, just add tablespoons of water until it loosens up.
  3. Spray a small microwave-safe bowl with coconut oil and pour in the batter. And just for kicks add a few walnuts and chocolate chips on top.
  4. Place it in the microwave for 2.5 to 3 minutes, then allow the brownie to cool for a minute or 2 before enjoying.
  5. Kick the flavors up a notch by adding a few pinches of sea salt, then enjoy!

 

Approximate macros for 1 serving with walnuts & dark chocolate:

386 calories, 44g carbs, 22g fat, 11g protein, 10g fiber, 19g sugar

 

Approximate macros for 1 serving WITHOUT walnuts & dark chocolate:

166 calories, 32g carbs, 2g fat, 6g protein, 6g fiber, 13g sugar


Microwave Turkey BLT

microwave turkey BLT

Ingredients:

  • 5oz ground 93% lean turkey, raw
  • 2 slices bacon
  • 1 slice reduced fat cheddar
  • 1 whole wheat bun (or Portobello mushroom caps for lower carb solution)
  • Seasonings:
    • 1 teaspoon Italian seasoning (or no-salt herb seasoning)
    • 1/2 teaspoon garlic
    • 1 teaspoon smoked paprika
    • 1/4 cup chopped green onion
    • pinches of sea salt & pepper
  • Hamburger garnish:
    • Lettuce, tomato, Dijon

 

Quick Steps:

  1. In a bowl, season turkey with Italian or herb seasoning, garlic, smoked paprika, green onion and sea salt & pepper. Mix it up, then form a patty.
  2. Next, slice the bacon in half and then let’s create a mini-bacon grid for our burger.
  3. Cook the bacon in the microwave for 2.5 to 3 minutes, careful not to let it burn. Allow the bacon to then cool and harden.
  4. Place the patty in the microwave and cook for 3 minutes. After that, place a slice of cheddar on top and cook for an additional 30 to 45 seconds.
  5. Lastly, assemble the burger.
  6. Dijon, lettuce, tomato, the patty and the bacon grid.
  7. For a lower carb solution, use Portobello mushroom caps instead of whole wheat buns.

 

Approximate macros for 1 burger:

447 calories, 26g carbs, 20g fat, 46g protein, 3g fiber, 2g sugar


Microwave Fried Rice

microwave fried rice

Ingredients for 3 servings:

  • 2 cups cooked brown rice
  • Sauce:
    • 2 eggs
    • 1 tablespoon minced garlic
    • 2 tablespoons low sodium soy sauce
    • 1 tablespoon sesame oil – optional, but recommended
    • 1 tablespoon rice vinegar – optional
    • 1 teaspoon minced ginger – optional
  • 1 cup frozen peas and carrots
  • 2 tablespoons diced red onion
  • Garnish: chopped green onion

 

Quick Steps:

  1. First, cook some instant brown rice in the microwave.
  2. Crack some eggs in a bowl, then add garlic, low sodium soy sauce, rice vinegar and sesame oil. Beat it all together, and if you can get it, add a little ginger paste as well.
  3. Pour the cooked rice in a large glass bowl, then top it with frozen peas and carrots and few tablespoons of chopped red onion.
  4. Place the bowl in the microwave with a paper plate on top and cook for about 1 minute.
  5. Then pour in the egg mixture, stir and then cook it again for about 2 minutes.
  6. Let it slightly cool, then stir it up and enjoy.

 

Approximate macros for 1 of 3 servings:

296 calories, 40g carbs, 10g fat, 11g protein, 4g fiber, 7g sugar


Microwave Chicken Skewers with Peanut Sauce

microwave chicken skewers with peanut sauce

Ingredients for 1 serving:

  • 5oz raw chicken breast tenders
  • Seasonings:
    • 1 teaspoon cumin
    • pinches of sea salt & pepper
  • Sauce:
    • 2 tablespoons powdered peanut butter
    • 2 tablespoons water
    • 1 teaspoon low sodium soy sauce
    • 1 1/2 teaspoon sriracha
    • 1 teaspoon raw honey (optional)

 

Quick Steps:

  1. Mix together powdered peanut butter with a few tablespoons of water.
  2. Then add a little low sodium soy sauce, raw honey and sriracha. Mix it up and set it aside.
  3. Then, season chicken breast tenders with cumin, sea salt & pepper. Carefully skewer each tender with a wooden stick, then place the kabob over a microwave-safe bowl.
  4. Spray the meat with olive oil, then cook in the microwave for 2.5 minutes.
  5. After that, check on the chicken to ensure it is not burning, then cook it for another 2.5 to 3 minutes.
  6. Finally, check it one last time to make sure the chicken is completely cooked.
  7. Then, spice it up a bit with some red pepper flakes.

 

Approximate macros for 1 serving:

235 calories, 14g carbs, 4g fat, 38g protein, 1g fiber, 9g sugar

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