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Quick, Healthy Dishes You Can Make in a Mug

Short on time but need a healthy snack on the go? Microwave mug recipes are all the rage. Because they cook in just a few minutes in the microwave, you can whip them together in no time flat.

Healthy Spinach Omelet in a Mug

2 eggs
1 tablespoon milk
1 tablespoon feta or goat cheese, crumbled
½ cup fresh baby spinach
1 ½ teaspoons chives, minced
Pinch of salt and pepper, optional
Spray oil

Serves 1

  1. Grab a microwave-safe mug and give it a quick spritz with spray oil.
  2. Add the eggs and milk. Beat until well combined.
  3. Stir in the cheese, spinach, chives, salt and pepper.
  4. Microwave on high for 90 seconds.
  5. Remove the mug from the microwave and cool for 1 minute. (Caution, mug will be hot!)
  6. Serve and enjoy!

Burrito Bowl in a Mug

¼ cup white rice
½ cup water
2 tablespoons canned black beans, rinsed
2 tablespoons cheddar cheese, shredded
1 tablespoon tomatoes, chopped
1 tablespoon salsa
½ a fresh lime

Serves 1

  1. Put the rice and water in a large, microwave-safe mug.
  2. Microwave on high for 1 – 1.5 minutes, or until it boils. Let sit for one minute.
  3. Microwave for 5-6 minutes more at 50% power. Let sit for 5 minutes.
  4. Stir in the black beans, cheddar cheese, tomatoes, and salsa. Microwave for 1 minute on high to heat all ingredients.
  5. Serve immediately, garnished with a squeeze of fresh lime juice.

Healthier Chocolate Cake in a Mug

2 tablespoons whole wheat flour
2 tablespoons unsweetened cocoa powder
⅛ teaspoon baking powder
pinch of salt
¼ teaspoon coconut oil or olive oil
1 tablespoon Greek yogurt
1 tablespoon nonfat milk
2 ½ teaspoons maple syrup or honey
¼ teaspoon vanilla extract
cooking spray

Serves 1

  1. Spritz a large, microwave-safe mug with cooking spray.
  2. In a small bowl, whisk the flour, cocoa powder, baking powder and salt together.
  3. In another bowl, whisk the coconut oil, Greek yogurt, milk, maple syrup and vanilla together.
  4. Add the flour mixture to the coconut oil mixture, and stir until just uniform. The batter will be very thick.
  5. Spoon the batter into your prepared mug. Microwave on 30% power for 2 minutes and 30 seconds.
  6. Cool for 2 minutes before serving.

Published on: January 12, 2017