College 101: Meals in a Mug

Ah, it’s that time of year once again. Summer has come and gone and once again  many have found yourselves packing up your life and moving back to college. While there are many very important aspects of a collegiate career, none is as important as feeding yourself. This is where microwaveable mug recipes come into play. We know that many college students are either in a cramped dorm room with just a microwave, or they’re too lazy to use the pots and pans their moms picked out for them from Target. So, for those who don’t want to sacrifice taste for convenience, here are some delicious mug meals that you can make for breakfast, lunch or dinner.


Mac and Cheese


What You’ll Need:
-1/3 cup elbow macaroni
-1/4 cup water
-1/3 cup cheddar-jack  shredded cheese
-1-2 Tbsp milk

Take the macaroni and water and pour into your mug, microwaving for 6 minutes, stirring after 4 minutes, and with 1 minute left. Add the cheese to the cooked macaroni and return to the microwave for 30 to 45 seconds. Remove from the microwave and stir in the milk, once combined, enjoy!


Broccoli Quiche


What You’ll Need:
-1 egg
-1 egg white
-1/4cup lowfat milk
-1/4 cup shredded part skim mozzarella cheese
-1/4 cup shredded cheddar cheese
-1 cups fresh broccoli florets (although I’d probably opt for spinach)
-Fresh pepper & sea salt

Combine the eggs and the egg whites and lightly whisk together. Add the milk to the eggs and keep whisking until combined. Stir in the chopped broccoli and cheese and add salt and pepper to taste. Spray your mug with non-stick cooking spray and pour in your egg mixture. Sprinkle any remaining cheese on top and microwave for 2 minutes.


Single Serving Cinnamon Roll












What You’ll Need:
-1/3 cup + 1 Tbsp oat flour, packed
-1/2 tsp baking powder
– 1/8 tsp salt
-1 Tbsp coconut oil, melted (vegetable oil will also work)
-2 Tbsp + 2 tsp ripe banana, mashed
-1/2 tsp cinnamon
-1 Tbsp butter
-1 Tbsp sugar
-Optional: vanilla yogurt of choice for icing

Combine the flour, baking powder and salt. Add the coconut oil and mashed bananas into the dry mixture, and mix until combined and ball forms. Melt the butter and stir cinnamon in with it, adding the sugar as well. Roll out your dough until it forms a rectangle shape and then spread the cinnamon sugar mixture on top. Roll the dough up into a pinwheel shape and place into your mug. Microwave the roll for 1 1/2 to 2 minutes. Take your roll out and ice if desired.


Chicken Pot Pie
What You’ll Need:
-Frozen Puff Pastry
-1/2-2/3 Cup diced mixed vegetables, fresh or frozen
-1/2 Cup cooked chicken (may substitute canned, drained)
-2 tbsp plain flour
-1 cup organic low-sodium chicken broth
-1/2 cup water
-1/2 cup milk
-1 tbsp butter, melted

Stir the flour, milk, and butter together, add salt and pepper and microwave for 2 minutes, or until thickened. Combine the white sauce, chicken and vegetables aside, and place the pie crust within your mug. Prick the bottom of the dough/mug with a fork and add your filling. Add your top crust and pinch the sides, making for a tight seal. Place in the microwave and cook for 4-6 minuetes of until the top crust is dry.


Egg White Omelette


What You’ll Need:
-1 egg white
-1 1/2 Tbsp milk
-2 tsp cream cheese
-1/2 slice prosciutto or ham
-Dijon mustard
-Salt and pepper

Beat the egg and the milk together with a fork in your mug, adding your desired amount of salt and pepper. Add in the cream cheese and add the ham in torn, small pieces. Microwave the mixture for 1 minute 10 seconds, and garnish with mustard.


French Toast


What You’ll Need:
-1 piece of buttered bread
-1/4 cup milk
-1 egg
-2 Tbsp syrup
-1 tsp ground cinnamon
-Pinch of salt
-Powdered sugar
-Cinnamon sugar

Mix together the egg, milk, syrup, cinnamon and salt together in your microwaveable mug until combined. Cut the slice of bread into small bite sized pieces, and add them to the mug until they are submerged in the mixture. Sprinkle the cinnamon sugar on top if desired and microwave for 2 minutes in intervals of 30 seconds. Let your french toast cool for 1-2 minutes and then sprinkle with powdered sugar.


Fried Rice


What You’ll Need:
-Microwaveable Rice
-Vegetables of your choice
-1 large egg
-1 Tbsp soy sauce
– 1/2 tsp onion powder

Place the rice in your mug and cover with cling wrap, puncture holes in the wrap so the rice can vent. Microwave the rice as the package directs and then mix in your vegetables (peas, peppers, onion and sprouts are recommended) and cover again with the wrap, and microwave for an additional minute. Beat the egg and add the soy sauce and onion powder and pour into the mug, mixing well. Cover the mug one last time with the wrap and microwave for another 35-40 seconds.




What You’ll Need:
– 1/2 fresh lasagna sheet
-3 Tbsp tomato sauce
-1/4 cup  ricotta cheese
-4 Tbsp mozzarella cheese
-2 Tbsp parmesan cheese
-1/4 tsp garlic powder
-1/4 tsp oregano
-1/8 tsp salt

Cut and quarter the fresh lasagna sheet, and place in a container with hot water, set aside. Add one tablespoon of tomato sauce at the bottom of your mug and top with piece of softened pasta sheet. In a small bowl combine the ricotta, mozzarella, parmesan, garlic powder, oregano and salt. Place some of the cheese mixture on top of the pasta and top with more mozzarella. Keep layering in the same order until you get to the top, where you’ll top the mug with extra mozzarella cheese. Place in the microwave and cook for 1 minute and 30 seconds. If the cheese isn’t completely melted, keep microwaving in intervals of 15 seconds.