In today's fast-paced world, finding the time to prepare healthy and satisfying meals can be a challenge. Microwaves aren't just for reheating leftovers - they can be a powerful tool for creating quick, easy, and nutritious meals. This article explores a variety of microwave meal recipes, perfect for students, busy professionals, or anyone looking to simplify their cooking routine without sacrificing flavor or health.
The Microwave Advantage: Speed, Efficiency, and Versatility
Microwaves offer a cost-effective cooking method as they are far more energy efficient compared to conventional ovens, grills and hobs.
When used in the right way, microwaves can also reproduce more intricate cooking methods, from delicate steamed fish to fluffy, baked sponges.
Breakfast Made Easy: Fueling Your Morning with Microwaves
On a busy morning, having a healthy breakfast prepped and ready to go is a game-changer. Here are some quick and nutritious microwave breakfast options:
Savory Turkey Bacon and Veggie Frittata
This frittata is a healthy and delicious way to start your day. It's packed with protein and vegetables to keep you feeling full and energized.
Read also: Healthy Microwave Dinners
Oatmeal
Oats are a super-healthy way to start your day, and they're both 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.
Scrambled Eggs
Scrambled eggs are fast in the microwave and couldn't be much easier. To microwave your eggs, first lightly oil, spray, or butter a plate or bowl. Next, beat your eggs in a spare mug with salt and pepper, plus a splash of milk if you have it. Pour the beaten eggs into the plate or bowl, then microwave them for about a minute.
Mini Microwave French Toast
Breakfast will never be boring again with this mini microwave French Toast, even when you’re in a rush! Cook in the microwave for 90-120 seconds for a delicious breakfast or dessert!
Savory Protein-Packed Recipes
Looking for a savory protein-packed breakfast recipe that’s gluten-free, vegan, and nut-free?
Lunch & Dinner Delights: Satisfying Meals in Minutes
Microwaves can also be used to create quick and satisfying lunches and dinners. Here are a few ideas:
Read also: Microwave Keto Dessert
Feta and Spinach Chicken Meatloaf
This meatloaf makes for an excellent alternating lunch and dinner dish. It's packed with protein and nutrients, and it's easy to portion out for meal prep.
Microwaved Salmon
Microwaved salmon might seem a little strange, but if you’re careful not to overcook it, it can make for a fancy meal. Keeping both pasta sauce and soy sauce on hand means you can dress it up any which way you like.
Garam Masala Vegetable Curry
This vibrant curry can be on your table in less than 20 minutes. The curry is rich with nourishing spices, spinach, coriander, chickpeas and coconut in thick tomato sauce, then finished with lime juice for extra zing. All you need is steamed basmati rice or a couple of naan breads to go alongside.
Macaroni Cheese
When you want a comforting macaroni cheese quickly, without too many pots and pans to wash up afterwards, look to your microwave. This recipe delivers piping hot macaroni in thick, cheesy sauce cooked in less than 15 minutes.
Jacket Potatoes
Microwave jacket potatoes make for a quick, easy and versatile dinner. Fill them with a mix of chunky prawns, fresh dill and mayonnaise - it marries so well with the hot, buttery potato.
Read also: Healthy food access with Highmark Wholecare explained.
Chilli
This hearty kidney bean chilli makes a satisfying veggie dinner. What's more, it's ready in just 15 minutes and counts towards two of your five-a-day. If you think you'll miss the meat in this chilli, add a little chopped chorizo or salami at the beginning of cooking.
Risotto Primavera
The great thing about making a risotto in the microwave is that you cut out any pesky stirring that might normally keep you stuck in the kitchen. Using frozen veg also makes this a budget meal without sacrificing any of the taste or flavour of a more traditional recipe. It is high in fibre, folic acid and low in fat.
Leeky Salmon in a Parcel
Tender salmon, creamy leeks and peas certainly doesn't feel like your average microwave meal - serve with microwaveable new potatoes for a deluxe and satisfying dinner, bound to give everyone a midweek lift.
Mac 'n' Cheese
This mouth-watering meal for one can be easily doubled. You can even take it to work: simply pack the components separately, then pop in the microwave. Using just four ingredients, it couldn't be easier - serve with a handful of spinach for a touch of greenery.
Butternut Squash Risotto
This cheat's version of a butternut squash risotto is completely delicious, a good source of vitamin C, counts as one of your five-a-day and is ready in under 20 minutes. Top with lots of grated cheese for a comforting and hearty supper.
Tuna Sweet Potato Jackets
Try switching to sweet potatoes and a fresh, spicy topping for a budget-friendly and low-fat lunch or dinner.
Shakshuka
Try this simple and speedy version of a classic Middle Eastern dish. This healthy microwave shakshuka takes just 10 minutes to prep and cook, making it a quick and affordable brunch, lunch or dinner for one. Enjoy served with a warm pitta bread for mopping up that runny yolk and tomato sauce.
Penne Pappa al Pomodoro
This perfect personal portion of pasta can be on the table in a mere 25 minutes, with a rich garlic and herb tomato sauce that would have any Italian mama fooled into thinking you'd been slaving over a hot stove.
Bacon & Bean Casserole
Get two of your five-a-day in one seriously speedy weeknight dinner. Shop-bought baked beans make a delicious addition to this solo stew with streaky bacon, and they thicken the sauce while adding flavour.
Jambalaya
This recipe feels like a proper meal, rather than just heating something up in the microwave. The end result is a really fresh, fragrant and healthy supper that everyone will enjoy.
Chili Loaded Baked Potatoes
These chili loaded baked potatoes can easily be made in the microwave when cooking in a hotel room.
Sweet Treats: Microwave Desserts for a Quick Indulgence
Craving something sweet? Microwaves can whip up delicious desserts in minutes.
Easy Microwave Brownies
There’s no need to heat up the oven with these easy-to-make, fudgy microwave brownies. Made and cooked in under 15 minutes, what could be simpler?
Mug Cake
For those evenings when you need dessert in a dash, this decadent chocolate mug cake does the trick. Simply whip up the cake mixture with a few storecupboard ingredients and microwave in a mug for 2 mins. Like magic, you'll be rewarded with a soft and fluffy sponge - it's even more delicious served with a dollop of vanilla ice cream.
Fastest-Ever Lemon Pudding
Being without an oven and time needn't stop you from whipping up a homemade pudding. This microwave-friendly sponge is ready in just 10 minutes and you will find yourself with a light, luscious, lemony pudding that is hard to resist.
Banana Pudding
Warming, soft and sweet banana pudding makes a lovely treat for the whole family, and is bound to become a favourite. Want to up the comfort factor to the next level? Heat up some ready-made custard for an ultimate treat.
Peanut Butter & Jam Brownies
Fancy a freshly baked brownie without the long wait? A few storecupboard ingredients and just 15 minutes are all you need to make this chocolatey sweet treat. The addition of peanut butter and jam give it a beautiful sweet and salty flavour twist.
Microwave Coffee & Walnut Cake
Craving a teatime treat? This cake takes just 10 mins to cook in a microwaveable tray, yielding a beautifully moist and springy sponge. Finish it off with a silky smooth coffee buttercream and scattering of walnut pieces.
Apricot & Orange Rice Pudding
Healthy, homemade pudding in under 20 minutes? Try this beautifully creamy and comforting recipe. Delicious!
Apples with Cinnamon
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.
Meal Prep Ideas
These four microwaved meal recipes are the perfect breakfast, lunch, and dinner schedule, and the best thing is you can keep most of the ingredients on hand in the freezer. All of these recipes store well too, so don’t be afraid to portion them out for your healthy meal prep.
Tips for Healthy Microwave Cooking
- Choose fresh ingredients: Opt for fresh vegetables, lean proteins, and whole grains whenever possible.
- Control portions: Be mindful of portion sizes to avoid overeating.
- Use microwave-safe containers: Ensure that all containers used in the microwave are labeled as microwave-safe.
- Season wisely: Use herbs, spices, and low-sodium seasonings to enhance flavor without adding excess salt.
- Don't overcook: Overcooking can lead to dry and rubbery textures. Follow recipe instructions carefully and check for doneness frequently.