Microwave ovens are kitchen appliances that are often used for reheating leftovers and cups of tea. However, they can be used for so much more, including cooking quick, homemade, and healthy meals. Contrary to popular belief, microwaves preserve more nutrients than traditional cooking methods like boiling or roasting due to the shorter cooking time.
Before you start cooking, pay attention to the strength of your microwave. The recipes below are tested in an 800W microwave. If your microwave is less powerful, you may need to cook the food for longer. If it's more powerful, you will need to reduce the cooking time slightly or check your food earlier. Even the best microwaves can cook food unevenly, so ensure all your food is cooked through.
Quick and Easy Breakfast Recipes
Eggs
Need breakfast on the go or in a hurry? The microwave is your best friend. Eggs are among the most versatile ingredients when it comes to a microwaved breakfast.
Poaching eggs is a revelation. Pour boiling water into a microwave-safe bowl or mug and crack an egg into it. Microwave for 30 seconds, then check if the white is cooked (carefully swirl the water around and if the white breaks apart, microwave for another 10 seconds until cooked). Leave to stand for 30-60 seconds, then remove the egg with a slotted spoon.
'Fried' eggs made in the microwave may sound ridiculous, but have faith! Microwave a knob of butter on a microwave-safe plate until melted. Crack over an egg, pierce the yolk with the end of a sharp knife (IMPORTANT!*) and microwave for 45 seconds, or until the white has cooked.
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Scrambled eggs are super easy. Crack a couple of eggs into a microwave-safe bowl, whisk well, season and pop in the microwave for 30 second bursts, stirring occasionally. The key to getting soft, fluffy eggs that aren't rubbery is to take them out of the microwave before they look ready to eat, as they will continue to cook.
Omelettes are great made in the microwave. Grease a lipped microwave-safe plate with melted butter, then follow the same method as for scrambled eggs, but change the microwaving time to 45-60 seconds. Set aside for a minute when almost cooked. Do not overcook or you will have a rubbery omelette.
Never microwave a whole egg or 'fried' egg without piercing the yolk first or, or it's likely to explode and make a mess of your microwave. You can buy clever devices that pierce the yolk of a whole egg to create a 'boiled' egg, but do not try this without the right equipment.
Oatmeal
Oats are a super-healthy way to start your day. They're fast and versatile in the microwave. You can use quick oats or old-fashioned, depending on how much time you can invest. In either case, use ½ cup of oats to 1 cup of liquid, which can be water, milk, or a mixture of the two. For quick oats, zap them for 1 or 2 minutes, while old-fashioned oats tend to need 3 to 5 minutes. Add your choice of fruit and warm spices, punch it up with seeds or nuts, or consider your sweetener of choice. For added protein, stir in a spoonful of nut butter, or add whey powder to the liquid.
Breakfast Sandwich
Kickstart your morning with healthy freezer breakfast sandwiches! They’re loaded up with eggs, fresh vegetables, and a creamy goat cheese spread. To meal prep them, fully assemble them and wrap them tightly in foil. To reheat one, unwrap the foil and wrap the sandwich in a clean kitchen towel. Microwave for 2 minutes and then let stand for 1 minute.
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Nutritious Lunch and Dinner Ideas
Pasta
A simple, mess-free way to cook pasta. Immerse your pasta in salted, boiling water, ensuring you use a heat- and microwave-safe container. You don't need a lid. Stir in a splash of oil to stop the pasta from sticking together. Add 3-4 minutes to the suggested cooking time - then you can get forget about it and get on with other things!
For pasta, short and chunky shapes (like penne and elbow macaroni) tend to microwave best. Skinny noodles, such as spaghetti, may try to stick together, so you'll need to stir those.
Rice
The microwave gives satisfying, fluffy rice every time. It's quicker than using a rice steamer, but produces similar effects. You can use any white rice, from quick-cook to jasmine or basmati (brown rice can still take up to 30 minutes to cook).
To make really nice rice, rinse the rice until the water runs clear to remove some of the starch that makes it sticky. Pour over enough cold water to cover the rice by 2.5cm/1 inch (or roughly to the first knuckle on your index finger). Microwave for 10-12 minutes, checking after 6-7 minutes to see if it needs more water.
As for rice and other grains, use whatever ratio of grains to water the package calls for, and cook it in a microwave rice cooker or a heatproof bowl covered with plastic wrap (be sure to poke a hole so the steam vents). You can use regular white rice, brown rice, "converted" or parboiled rice, or alternatives like quinoa and freekeh.
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Jacket Potatoes
Microwave jacket potatoes make for a quick, easy and versatile dinner.
Potatoes are absolutely your friend when you're on a budget. They're versatile, they're filling, they're surprisingly nutritious, and they're cheap year-round. Thinly slice one large potato, add a handful of thinly-sliced onion (just eyeball it), and toss them with a splash of oil. Put the mixture on a plate or in a small microwaveable baking dish, then microwave them for 8 to 10 minutes. A lid or plastic wrap traps steam and speeds cooking. Once they're cooked, you can top the potato and onions with whatever you like. Go with a handful of grated cheese, a microwaved egg, some crumbled bacon, or any microwaveable vegetables you prefer.
One of the easiest ways to enjoy potatoes in the microwave is in the form of a "baked" potato. First wash your potato, then pierce it several times with a fork to allow steam to escape as it cooks; otherwise, it'll explode and make a mess in your microwave. Now, depending on its size and the power of your microwave, cook the potato on high for 5 to 6 minutes. Once it's tender all the way through (test this with a toothpick or the tip of a paring knife), it's done. You can even crisp the skin a bit by removing the paper towel, rubbing oil on the potato, then returning it to the microwave during the last minute of cooking. At this point, you can enjoy your potato simply with butter, or top it with your favorite additions (even leftovers from previous meals).
Fish and Chicken
Fish and chicken can be microwaved in less time than it takes to bake or fry them.
The method you choose for microwaving fish will depend on the fish you're cooking and the dish you're making, but poaching and steaming produce the best results. White fish is good steamed in parcels of baking paper (en papillote, if you will), while it's best to poach salmon or other fatty fish in the sauce you'll be serving it with. Always rest the fish for a few minutes before checking it is cooked, as some varieties, such as salmon, may spit a little. If it's not cooked, microwave it in 30-second or 1-minute bursts until cooked through. You can cook fish from frozen in the microwave, but this may double the cooking time.
When microwaving chicken it needs to be covered, with a gap for steam to escape. Place the chicken in a microwave-safe bowl and cover with cling film pierced with a skewer or the tip of a knife. Over-microwaved chicken is very unforgiving. Microwave power varies dramatically, so pay attention to the cooking time and start checking your chicken a few minutes before it is due to be done. Return any chicken that is still pink on the inside to the microwave for 1-2 minutes. Eating raw meat can cause illness and even the best microwave may heat food unevenly, so make sure that all parts of the chicken are cooked through.
Grain Bowls and Burritos
Another versatile and filling meal - and one that can be genuinely healthful, as well - is grain bowls or burritos. The two core ingredients here are microwaveable rice and canned beans. Both are budget-friendly and convenient, and will provide protein and carbohydrates along with lots of fiber. With that in mind, the only thing you need for a balanced grain bowl is a bit of fat (ideally in a healthy form, like avocado), and your choice of additional fresh toppings. This can include shredded vegetables, or lean proteins such as tuna, chicken, or tofu. For portability, you can build burritos the same way. Just load your ingredients into a soft flour tortilla, and roll it before heating. You can treat the tortilla as your main carb for the burrito, but include some cooked grains as you wish.
Quesadillas
Making quesadillas in the microwave couldn't be any easier. Put your tortilla on a microwaveable plate, add your fillings and cheese, then zap it for a minute or two until the fillings are heated and the cheese is melty. Then fold, cut, and serve. The fillings are where college students get to stretch their wings with this dish. Any leftover vegetables and meats are fair game, traditional or not; just be sure to microwave them separately, if necessary, before assembling the quesadilla. Canned beans are a cheap way to add substance, protein, and fiber, while onions are also inexpensive, add lots of flavor, and keep well without refrigeration.
Stuffed Squash
Fast food-style meals can be comforting, filling, and even healthy, but sometimes you just want a "real" meal - the type you'd have at home. Stuffed squash is an easy way to scratch that itch. Start by halving a small acorn or similar winter squash, and scoop out the seeds and pith (you can roast the seeds as a snack). Next, combine a package of microwaveable rice or other grain with your choice of seasonings, some frozen vegetables, and choice of meat, poultry, fish or other protein. Some microwave grains even come with seasonings and veggies already included. During the warmer months (at the beginning and end of the academic year), you may find this dish more appealing when stuffing bell peppers, summer squash, or other lighter options.
Macaroni and Cheese
For a lot of students, macaroni and cheese is right up there with pizza as a supposed food group in its own right. You can buy frozen microwavable mac and cheese straight from your supermarket's freezer aisle, of course. Now, one of the easiest options is cooking regular boxed mac and cheese in your microwave instead of the stovetop. But for a better, budget-friendlier result, you're better off starting from scratch. Some people question whether it's worth cooking pasta in the microwave, but hey … Start by measuring a portion of pasta into a microwavable bowl, measuring cup, or an actual microwave pasta cooker (if you have one), then adding water. Microwave it for the package's stovetop cooking time, plus an extra minute or two. Once it's cooked, drain the water, and whip up a two-ingredient microwave cheese sauce. If you're not a fan of processed American cheese, any melty cheese will also work (cheddar, Jack, Gruyere, or the like).
Enchiladas
Enchiladas are a little more work than burritos or quesadillas, but just as easy to cook in the microwave. Frozen enchiladas can taste good, bad, or indifferent, and they're not something you enjoy often on an average student's budget. You'll need corn tortillas, cheese, and some kind of meat or meat substitute (like canned beans or tofu), as well as the sauce. Start by warming your tortillas one at a time in the microwave for a few seconds so they're pliable, then wrapping them in a towel to keep warm. Douse the enchiladas with sauce, then microwave the dish until it's bubbly and heated all the way through. Finally, add a topping of shredded cheese, before returning it to the microwave until the cheese is also melted and bubbly.
Delicious Dessert
Apple Crisp
Desserts from the microwave are a fairly common thing, and our recipes for lemon mug cake or a mug brownie can scratch that itch when the mood strikes. Start by peeling an apple and slicing it up into a large mug or small microwavable bowl. Next, sprinkle it with sugar and cinnamon, and microwave it on high for a few minutes until the apples are tender. You can easily finish it with a sprinkle of store-bought granola, or make the same kind of topping you'd prepare for a classic apple crisp. On that note, you can use peaches or berries instead in you prefer, or any other fruit you happen to have on hand.
Make-Ahead and Freezer-Friendly Options
Freezer-Friendly Veggie Soup
This healthy veggie soup is one of our favorite freezer meals to make ahead!
Ingredients:
- 2 tablespoons extra-virgin olive oil
- 1 medium yellow onion, diced
- Sea salt and freshly ground black pepper
- 1 medium carrot, diced
- 1 small sweet potato, diced
- ¼ cup dry white wine, optional
- 1 (14.5-ounce) can diced fire-roasted tomatoes
- 4 garlic cloves, chopped
- 2 teaspoons dried oregano
- ¼ teaspoon red pepper flakes, plus more to taste
- 4 cups vegetable broth
- 2 bay leaves
- 1 cup halved cherry tomatoes
- 1 cup chopped green beans
- 1 zucchini, diced
- 1 (15-ounce) can chickpeas, drained and rinsed
- 2 tablespoons balsamic or white wine vinegar
- 1½ cups chopped kale
Instructions:
- Heat the oil in a large pot over medium heat. Add the onion, ½ teaspoon salt, and several grinds of pepper and cook, stirring occasionally, for 8 minutes. Add the carrot and sweet potato, stir, and cook 2 more minutes.
- Add the wine, if using, and cook for about 30 seconds to reduce by half, then add the canned tomatoes, garlic, oregano, and red pepper flakes. Stir in the broth and bay leaves. Bring to a boil, then reduce the heat to a simmer and cook, covered, for 20 minutes.
- Stir in the cherry tomatoes, green beans, zucchini, and chickpeas. Cover and cook for 10 to 15 more minutes, or until the green beans are tender.
- Stir in the vinegar, kale, an additional ½ teaspoon salt (or to taste), and more pepper.
Other Freezer-Friendly Options:
- Baked pastas and enchiladas
- Veggie burgers, patties, and meatballs
- Saucy, “meaty” freezer meal recipes (BBQ jackfruit sandwiches, vegan tacos)
- Soups and stews (Butternut squash soup, black bean soup, many-veggie vegetable soup, corn chowder, vegetarian chili, black bean chili)
- Homemade taquitos
- Coconut cauliflower curry
- Butternut squash ravioli
- Vegan breakfast burrito
- Make-ahead components: basil pesto, marinara sauce, homemade pizza dough, rice, black beans
No-Reheat Meal Prep Ideas
When it’s cold out, something warm and cozy might be exactly what you want, but it’s probably just the opposite when the temperatures start to go up. Even though you don’t have to reheat these meals, they still need to be refrigerated until you intend to eat them. Leaving food at room temperature for longer than 2 hours will increase your risk of developing a foodborne illness according to the FDA, so play it safe and keep your food cool. It’s perfectly safe to eat fully cooked food that was stored in the fridge for up to four days without reheating it. Unsure if your meal is safe to eat? However, heat does kill bacteria, so popping your leftovers in the microwave for a minute or two can be enough to put your mind at ease. As long as you’ve handled your leftovers properly up until this point, the risk of them having developed bacteria is pretty low, but it increases after more than four days. Basically, if you’re considering eating something that’s maybe been in the fridge for a week, it’s not a bad idea to give it some heat-just as a precaution.
- Chickpeas and avocados: Chickpeas and avocados are two ingredients that honestly taste better cold than they do hot and are also incredibly versatile. They can be used to create different recipes that you can eat straight from the fridge like a Greek-salad style grain bowl, a chickpea salad sandwich, and a veggie-packed wrap.
- Chicken salad: Though I will admit I’m not a huge fan of the mayo that’s typically in chicken salad, I do understand that it’s a fan favorite for a reason-mainly because you don’t have to heat it up, and it’s easy to pack for lunch.
- Pasta salad: If you’ve ever been to a BBQ (which, if you haven’t, who are you?), then you know that pasta salad doesn’t need to be hot to be great. Just as there are so many different pasta recipes, there are also so many different kinds of pasta salad, so you’ll never get bored with it.
- Grain bowls and salads: Grain bowls and salads are two of my biggest go-to’s when I don’t want to cook or reheat something. To make a grain bowl, all you have to do is pick a grain-any grain-and mix it up with your preferred veggies and proteins. And if you’re in the mood for salad, just use the same formula but ditch the grains.
- Tacos: Though tacos might not be the first thing you’d think of meal prepping, they’re actually ideal for the task. The key to meal prepping tacos: put your filling in your meal prep containers and pack two or three tortillas to assemble them at work.
- Salads in a jar: This type of meal is perfect for meal prep because it keeps the veggies and dressing totally separate so that nothing gets soggy, without requiring a bunch of different storage equipment.
- Cold noodles: Cold noodles will scratch that itch and, obviously, you don’t need a microwave to enjoy them. They’re easy to prep and a great way to prevent yourself from ordering takeout instead. Cold noodles are also an ideal base for building a hearty, filling vegetarian or vegan meal.
- Pitas: There’s no faster or easier way to make a lunch than by stuffing a pita full of veggies and proteins. I simply toast the bread lightly before assembling, and this does a lot to combat any potential sogginess.
- Hard-boiled eggs: Hard-boiled eggs can be a great addition to just about anything, whether that’s a salad, a sandwich, or even a soup. And they’re ideal for grabbing on the go because they’re already packed up in a protective shell!