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Dorm Masterchef: 7 Easy & Healthy Microwave Recipes

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

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.

 

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Microwave "Baked" Berry Oatmeal (Cobbler)

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
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.

 

Available in the FitMenCook app

Open this recipe in the FitMenCook app to add the ingredients to your shopping list, scale the recipe and track your calories. Enjoy!

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Calories
323
Protein
14g
Fat
12g
Carbs
43g
Sodium
-
Fiber
7g
Sugar
12g
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Microwave 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

 

Steps
  • Season lean ground beef or turkey with garlic, smoked paprika, cumin, sea salt & pepper, red onion and parsley. Mix it up.
  • Slice a bell pepper in half and carve out the inside.
  • 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.
  • Next, stuff the bell pepper halves and microwave for 3.5 minutes.
  • 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.
  • Enjoy with a complex carbohydrate such as brown rice or quinoa.
Calories
231
Protein
28g
Fat
11g
Carbs
4g
Sodium
-
Fiber
2g
Sugar
2g
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Microwave White & Light Mac n' 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
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.

 

Calories
175
Protein
8g
Fat
4g
Carbs
29g
Sodium
-
Fiber
3g
Sugar
2g
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Microwave Single-Serving Walnut Brownie

Ingredients
  • 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
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!

 

Calories
386
Protein
11g
Fat
22g
Carbs
44g
Sodium
-
Fiber
10g
Sugar
19g
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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

 

Steps
  • 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.
  • Next, slice the bacon in half and then let’s create a mini-bacon grid for our burger.
  • 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.
  • 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.
  • Lastly, assemble the burger.
  • Dijon, lettuce, tomato, the patty and the bacon grid.
  • For a lower carb solution, use Portobello mushroom caps instead of whole wheat buns.
Calories
447
Protein
46g
Fat
20g
Carbs
26g
Sodium
-
Fiber
3g
Sugar
2g
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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
Steps
  • First, cook some instant brown rice in the microwave.
  • 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.
  • Pour the cooked rice in a large glass bowl, then top it with frozen peas and carrots and few tablespoons of chopped red onion.
  • Place the bowl in the microwave with a paper plate on top and cook for about 1 minute.
  • Then pour in the egg mixture, stir and then cook it again for about 2 minutes.
  • Let it slightly cool, then stir it up and enjoy.
Calories
296
Protein
11g
Fat
10g
Carbs
40g
Sodium
-
Fiber
4g
Sugar
7g
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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)
Steps
  • Mix together powdered peanut butter with a few tablespoons of water.
  • Then add a little low sodium soy sauce, raw honey and sriracha. Mix it up and set it aside.
  • 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.
  • Spray the meat with olive oil, then cook in the microwave for 2.5 minutes.
  • After that, check on the chicken to ensure it is not burning, then cook it for another 2.5 to 3 minutes.
  • Finally, check it one last time to make sure the chicken is completely cooked.
  • Then, spice it up a bit with some red pepper flakes.
Calories
235
Protein
38g
Fat
4g
Carbs
14g
Sodium
-
Fiber
1g
Sugar
9g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.