8 Quick and Healthy Recipes for the Office Microwave

Just because you don't have a lengthy lunch break at work is not an excuse to abandon your healthy eating goals. Here are eight healthy, quick, and easy to cook microwave recipes you can make in just about any office kitchen.

1. Baked Berry Oats

This is just pure goodness in a mug. Start out with a tall coffee mug and spray the inside with coconut oil. Add in oatmeal, flaxseed, some cinnamon, almond milk, and break an egg into the mix. Add a spoonful of honey and mix it all up. Then, toss in fresh or frozen blueberries and gently mix together.


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. Be careful when handling the mug because it will become quite hot. Enjoy the oatmeal by itself, or with milk, Greek yoghurt, or almond butter.


2. Microwave Stuffed Bell Peppers

Probably the most popular healthy microwave dish. Season ground beef or turkey with garlic, smoked paprika, cumin salt and pepper. Chop up a small red onion and some parsley and mix it all together. Slice a bell pepper in half, carve out the inside then place the halves in small microwave-safe bowls and fill with the mixture. Add a few tablespoons of water to the bowls.


Next, microwave the bell pepper halves for 3 and 1/2 minutes. If desired you can add a little low-fat mozzarella or cheddar cheese, and microwave further for another sixty seconds. If you'd rather avoid cheese, you can try adding a small helping of chunky Italian tomato sauce on top.


3. Microwave Mac and Cheese

Here's a much more calorie conscious way to cook this comfort food classic. Place uncooked macaroni in a bowl and add about 2 cups of water. Toss in a few teaspoons of sea salt, then place the bowl in the microwave with a small plate on top for about 5 minutes. Stir it up and cook for another 3 minutes.


Always check to make sure the macaroni is fully cooked. When it is, remove some of the water, leaving just about 1/8 cup in the bowl with the macaroni, add some Greek yoghurt and goat cheese crumble, stir it up then sprinkle in onion powder, garlic, and pepper garnish with green onions.


4. Single-serving Walnut Brownie

We deliberately made this a single serving so that you don't get carried away by this delicious treat and make an entire batch. In a mug, put a large tablespoon each of cocoa powder, wheat or oat flour, greek yoghurt, coconut, sugar, and a little water. Mix it all up then add ground walnuts and (optional) dark cocoa chips for that special chocolate magic. If you find the mixture is too thick, simply add a few tablespoons of water until it loosens up.


Spray coconut oil in a small microwave-safe bowl and spoon in the mixture and microwave for 2 and 1/2 to 3 minutes. Allow it to cool for a minute or two before enjoying. You can kick the flavours up a notch by adding a few pinches of sea salt.


5. Microwave Turkey BLT Burger

There's not much explanation needed for this healthy lunchtime snack. Season ground turkey with mixed herbs or Italian seasoning, smoked paprika, green onion, garlic, sea salt and pepper. With your bare hands, shape the mix into a patty. Next, slice the bacon in half and cook in the microwave for two and a half to three minutes. Be careful not to let it burn. Remove and allow to cool.


Place the patty in the microwave and cook for 3 minutes. Place a slice of cheddar on top and cook for an additional 30 to 45 seconds.  Add mustard, lettuce, and tomato to the patty and top with the grilled bacon. If you'd prefer this to be a low carb meal, you can use large mushroom caps instead of bread buns.


6. Microwave Fried Rice

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 like 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 a 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 it up and cook it again for about 2 minutes. Let it cool slightly then stir it up and enjoy.


7. Chicken Skewers with Peanut Sauce

Mix powdered peanut butter with a few tablespoons of water then add a little low-sodium soy sauce and raw honey. Mix it up and set the sauce aside. Season chicken breast strips with cumin sea salt and pepper. Carefully skewer each strip with a wooden stick and place over a microwave-safe bowl. Drizzle the chicken with olive oil then cook in the microwave for 2 and 1/2 minutes. Keep an eye on the chicken to make sure it doesn't burn.


Microwave it for another two-and-a-half to three minutes, and finally, check on it one last time to make sure the chicken is thoroughly cooked. Spice it up with some red pepper flakes.


8. Healthy Omelette in a Mug

Spray the inside of a mug with cooking spray. Add one whole egg and the yolks of another two large eggs. Next, pour in two tablespoons of skimmed milk, and add a pinch each of salt and pepper to the mug. Whisk with a fork, then stir in a handful of fresh spinach leaves. Add finely chopped red pepper and stir in two tablespoons of diced tomato.


Microwave on high for one minute. Continue to cook in thirty-second intervals until the eggs are puffy and set, (usually about 2-3 minutes.) This recipe makes an excellent healthy breakfast before you leave for work in the morning, too.

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