12 Quick Healthy Microwave Recipes


12 Quick Healthy Microwave Recipes

Apr 2, 2015 //

Between work, responsibilities, and just trying to have a social life, it can be tough to find time to make healthy meals. The good news is, you don’t need to be a master chef to prepare meals that are delicious, satisfying, and good for you. Try some of these easy microwave meals to eat well without sacrificing your hard-earned free time.

1. One-Minute Quiche In A Mug

What You’ll Need:

  • 1 large egg
  • 1 ½ Tbsp whole milk
  • 1 tsp melted butter
  • 4 small grape tomatoes
  • 1 cup torn pieces of fresh bread
  • 1 Tbsp grated cheese
  • 1 tsp chopped fresh herbs
  • Pinch of salt
  • Pinch of freshly ground pepper

Combine the egg, milk, butter, salt and pepper in a microwaveable mug, and whisk until smooth. Add halves of grape tomatoes, torn bread, grated cheese, and chopped herbs to the top. Put in microwave and cook for one minute on high. Garnish with herbs and serve. See the full recipe here.

2. Cinnamon Maple Breakfast Quinoa


  • ½ cup quinoa
  • 1 cup cold water
  • ½ tsp cinnamon
  • 2 tsp butter
  • Milk or cream to taste
  • Maple syrup to taste
  • Banana slices

Rinse and dry the quinoa, then stir in water, cinnamon, and butter. Microwave for four minutes on high. Stir, then microwave for three more minutes. Remove from microwave and cover with foil for two minutes, then fluff the quinoa and stir in remaining butter. Top with milk, maple syrup, banana slices, and cinnamon to taste. Find the whole recipe here.

3. Banana Bread In A Mug


  • 3 Tbsp all-purpose flour
  • 2 tsp sugar
  • 2 Tbsp sugar
  • 1 tsp salt
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 egg
  • ¼ tsp vanilla extract
  • 1 Tbsp vegetable oil
  • 1 Tbsp lowfat milk
  • ½ banana, mashed
  • Cinnamon, to taste

Combine flour, sugar, salt, baking powder, and baking soda in a large microwaveable mug. Add milk and eggs and stir until blended, then stir in vanilla, oil, milk, and banana. Microwave for two minutes, or until done. Find the whole recipe here.

4. Flaky Microwave Salmon

What You’ll Need:

  • 1 single portion salmon filet
  • Salt and pepper
  • 2 Tbsp mayonnaise
  • 1 Tbsp siracha sauce
  • 2 fresh cut lemon slices
  • 1 Tbsp parsley

Rinse and dry salmon. Put the salmon on a mircowave-safe container, then season the salmon with salt and pepper. In a small bowl, combine mayonnaise and siracha sauce. Spread the mayonnaise mixture on the filet. Add lemon slices and parsley. Cover and cook in the microwave for three and a half minutes. Garnish with parsley and lemon slices and serve. Find the whole recipe here.

5. Mac and Cheese


  • ½ cup macaroni pasta
  • ½ cup water
  • ½ tsp salt
  • ¼ cup milk
  • ½ cup shredded cheese

Combine the pasta, water, and salt in a microwave-safe bowl. Microwave in two-minute intervals until the pasta is done to your liking. Stir in milk and cheese, then microwave in 30-second intervals until the cheese has melted into a creamy sauce. Find the original recipe here.

6. Meatloaf in a Mug


  • 2 Tbsp milk
  • 1 Tbsp ketchup
  • 2 Tbsp quick-cooking oats
  • 1 tsp onion soup mix
  • ¼ pound lean ground beef

Combine milk, ketchup, oats, and soup mix in a small bowl. Crumble beef over bowl and mix well. Pour into a microwave-safe mug and pat down. Cover and microwave for three minutes or until meat is no longer pink. Let stand three minutes before serving. Find the original recipe here.

7. Coffee Cup Chilaquiles

What You’ll Need:

  • 1 egg
  • 1 Tbsp milk
  • Salt
  • Ground black pepper
  • 1 Tbsp sharp cheddar cheese
  • 5 tortilla chips, divided
  • 1 Tbsp salsa
  • Sour cream
  • Queso fresco
  • Chopped green onion

Beat egg and milk in a microwave-safe coffee cup. Add cheddar and stir to coat. Break tortilla chips into small pieces and add into the mixture, then add salsa. Microwave on high for one minute or until done. Find the complete recipe here.

8. Healthy Oatmeal Cookie


  • ¼ cup quick cooking oats
  • 1 tsp whole wheat flour
  • 1 Tbsp unsweetened applesauce
  • 1 Tbsp egg whites
  • 2 tsp sugar
  • Pinch of cinnamon
  • ¼ tsp baking powder
  • ¼ tsp vanilla extract

Mix all ingredients in a bowl. Form dough into a cookie shape and flatten. Microwave for one minute.

9. Pumpkin Buckwheat Cake

What You’ll Need:

  • 1 Tbsp ground flaxseed
  • 1 cup unsweetened vanilla soy milk
  • 1 cup pumpkin puree
  • ¾ tsp apple pie spice
  • 4 tsp sugar
  • 1/16 tsp salt
  • 1 cup buckwheat flour
  • 1 tsp baking powder

Spray a 4” baking dish with cooking spray. In a medium-sized bowl, mix the flax and soy milk. Stir in pumpkin, apple pie spice, sugar, and salt. Stir in the flour, followed by the baking powder. Pour the batter into the baking dish and microwave for five minutes or until springy. Find the complete recipe here.

10. Minute Microwave Cheesecake


  • 2 oz. cream cheese
  • 2 Tbsp sour cream
  • 1 egg
  • ½ tsp lemon juice
  • ¼ tsp vanilla extract
  • 2 Tbsp sugar

Mix all ingredients in a microwave-safe bowl. Cook on high in a microwave for 90 seconds, stirring every 30 seconds. Refrigerate until serving. Find the whole recipe here.

11. A Cup Of Coffee Cake


  • 1 Tbsp butter
  • 2 Tbsp sugar
  • 1 small egg
  • 2 Tbsp sour cream
  • Vanilla extract to taste
  • ¼ cup of flour
  • 1 tsp baking powder

Combine all ingredients in a microwave-safe mug and stir until smooth. Microwave for one minute or until it is done to your satisfaction. Let it cool, then serve. Find the original recipe here.

12. Brownie for One

What You’ll Need:

  • 3 Tbsp unsweetened cocoa powder
  • ¼ cup unsweetened applesauce
  • ¼ tsp baking powder
  • Pinch of salt
  • 1 tsp vanilla
  • 1 tsp maple syrup

Combine all ingredients in a microwave-safe mug and cook on high for one minute, then in 30-second intervals until the brownie is done. Allow the brownie to cool, then enjoy. Find the recipe here.



Caleb Palmquist

Caleb is a freelance writer living in sunny St. Petersburg, Florida. He is a health and fitness enthusiast who wants to inspire people to live happier, longer lives. Caleb's hobbies include hiking, kayaking, biking, and cooking.

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