20 Mouthwatering Mug Recipes
By Becca DiCenso
Making dinner for one? Have a hankering for little dessert? These tasty mug meals made in the microwave are your solution!
Move over, cuppa coffee—breakfast, lunch, dinner or even dessert is taking over your favorite mugs! Despite its reputation for just heating up leftovers, the microwave can be a quick way to whip up your next meal. Simple instructions, minimal equipment, and blink-and-it's-done cooking time add up for an effortless way to eat healthy. Not only are you saving on calories, but you're controlling your portion size without even thinking about it. So, grab your mug, get cookin', and keep the portion control going strong by checking out these other 20 Healthy Foods You Better Eat in Moderation!
Nutrition: 156 calories, 10.8 g fat (4.1 g saturated), 263 mg sodium,2.2 g carbs, 1.7 g sugar, 12.8 g protein
Bold in color and in flavor, this recipe is a simple way to get in a hearty dose of protein without all the added wait time. Egg yolks provide a nutrient called choline that helps fight hunger and is an egg-cellent way to aid weight loss by keeping you satisfied. This is a two-minute breakfast that won't disappoint!
Get the recipe from Joyful Healthy Eats.
Nutrition: 303 calories, 13.2 g fat (3.3 g saturated), 160 mg sodium, 30.6 g carbs, 7.3 g fiber, 6 g sugar, 18.9 g protein (calculated without glass of milk)
Did you wake up in the mood for something savory and sweet? Here's the perfect fix. This recipe combines fiber-packed oats with protein-rich eggs and the comforting tastes of pumpkin and cinnamon. It's a next level way to get your nutrients and keep you on track to getting that summer bod!
Get the recipe from Kath Eats.
QUINOA AND EGG BREAKFAST
Nutrition: 163 calories, 7 g fat (3 g saturated), 172 mg sodium, 10 g carbs, 1 g fiber, 0 g sugar, 19 g protein
A single serving of this quinoa and egg breakfast has almost 20 grams of protein for the recommended daily amount of 46 grams for women and 56 for men. You can add any veggies you have leftover in your fridge, or keep it simple with just some added spices. The best part about this mug meal is the endless array of options!
Get the recipe from Slender Kitchen.
Nutrition: 315 calories, 24.2 g fat (14.7 g saturated), 99 mg sodium, 16.1 g carbs, 5.1 g fiber, 4.2 g sugar, 8.8 g protein (calculated with stevia, banana, coconut oil and almond milk)
Skip the coffee shop muffin that's loaded with sugar and go for this one-minute blueberry muffin. The burst of blueberries leave a tangy flavor that will have your tastebuds cheering. Plus, blueberries are filled with antioxidant properties and belly-blasting nutrients.
Get the recipe from The Big Man's World.
SPINACH AND CHEDDAR QUICHE
Nutrition: 319 calories, 23.6 g fat (12.3 g saturated), 566 mg sodium, 5.4 g carbs, 4.3 g sugar, 20 g protein (calculated with bacon)
With that same fluffy consistency of quiche that you're looking for, this mug meal is the ideal savory breakfast that's good for you, too! The healthy amount of spinach in this quiche will amp up your vitamin intake, help build muscle, and aid weight loss.
Get the recipe from Bowl of Delicious.
BANANA FRENCH TOAST
Nutrition: 300 calories, 7.3 g fat (1.9 g saturated), 373 mg sodium, 45.1 g carbs, 8.4 g fiber, 14.6 g sugar, 13.9 g protein (calculated without maple syrup)
French toast is a breakfast classic on the menu of just about every diner across the country. Usually made with too much sugar and fat, there's no way that it could help you on a diet. But this recipe changes that! With the same great flavors and texture, this mug meal recipe replaces that fat-packing plate and offers up a healthier solution.
Get the recipe from Stephs Bite by Bite.
EGG WHITE OMELETTE
Nutrition: 160 calories, 7.6 g fat (3.2 g saturated), 306 mg sodium, 3.1 g carbs, .6 g fiber, 1.9 g sugar, 19 g protein (calculated with 1 strip of bacon)
Here's a light, super-low calorie breakfast that still has tons of protein to keep you energized. Go for the center cut pork bacon to assure you're getting the highest quality baco. For more breakfasts that'll help you shed the pounds, check out 50 Best Breakfast Foods for Weight Loss—Ranked.
Get the recipe from Tone and Tighten.
SPINACH RICOTTA LASAGNA
Nutrition: 268 calories, 12.7 g fat (6 g saturated), 981 mg sodium, 19.8 g carbs, 4 g fiber, 6 g sugar, 19.1 g protein (calculated with low sodium pasta sauce)
This spinach ricotta lasagna is a much simpler way to make the Italian classic. The gooey cheesy filling combined with the fresh spinach, peppers and basil create an irresistible dish that won't have you over indulging. With less than 300 calories, you can't beat it!
Get the recipe from Healthy Nibbles and Bits.
SPICY PUMPKIN MEATLOAF
Nutrition: 275 calories, 17.4 g fat (7.2 g saturated), 551 mg sodium, 4.8 g carbs, 1.7 g fiber, 2 g sugar, 22.1 g protein (calculated with ¼ teaspoon salt)
Spicy, pumpkin, and meatloaf may be three words you never thought you'd see next to each other. After you give this recipe a try, though, you'll never think twice about it again. The flavors combine to make a cozy, comforting mug meal that takes less than 10 minutes! Along with being loaded with taste, pumpkin is packed with fiber and is low in calories.
Get the recipe from Low Carb, So Simple!.
LENTILS WITH YOGURT, ALMONDS AND MINT
Nutrition: 324 calories, 1.8 g fat, 45.6 g carbs, 372 mg sodium, 13.7 g fiber, 4.5 g sugar, 27.5 protein
Lentils are one of the healthiest foods on the planet and so easy to add flavor to. This inexpensive vegetarian mug meal is raving with protein and fiber. Since they're a resistant starch it makes you feel fuller, longer. Lentils are also on our list of 30 High Fiber Foods That Should Be in Your Diet!
Get the recipe from Power Hungry.
Nutrition: 350 calories, 22.2 g fat ( 5.2 g saturated), 698 mg sodium, 28.8 g carbs, 1.3 g fiber, 3.5 g sugar, 9.7 g protein
If you're a pizza fan (and most likely you are) then you know it's hard to resist a slice of that cheesy, saucy goodness—especially when there's a pizza place on every corner. But cut the starchy carbs and go for this easy-to-make, good-for-you version. It still combines all the best parts of the pizza, minus all the napkin blotting.
Get the recipe from Bigger Bodler Baking.
Nutrition: 387 calories, 12.9 g fat (3.7 g saturated), 147 mg sodium, 61.9 g carbs, 8.2 g fiber, 2.5 g sugar, 9.9 g protein (calculated with whole grain brown rice, 1 tbsp black beans, 1 tbsp corn, 1 tbsp salsa, ¼ avocado, juice of 1 lime and 1 tbsp cheddar cheese)
This burrito bowl is essentially rice made in the microwave with any of your favorite toppings. A few ways to get in all your nutrients would be by adding beans, corn, salsa, avocado, cheese, and lime. It's kinda like a Chipotle bowl, but you don't even have to leave the house.
Get the recipe from Mind Over Munch.
MAC AND CHEESE
Nutrition: 190 calories, 5 g fat (3 g saturated), 26.5 g carbs, 3 g fiber, 1.4 g sugar, 13 g protein
Childhood memories are always associated with mac and cheese because of how exciting it was to come home to a bowl of cheesy noodles. Here's a skinny way to get that same great flavor while cutting out the processed stuff.
Get the recipe from Dashing Dish.
OATMEAL COOKIE DOUGH
Nutrition: 227 calories, 7 g fat (3.9 g saturated), 124 mg sodium, 32.6 g carbs, 12.8 g fiber, 6.7 g sugar, 10.1 g protein (calculated with cacao nibs)
Buying the carton of cookie dough usually has the intention of baking a dozen cookies for the family when in reality it gets eaten with a spoon. Skip the self-loathing and indulge in this healthy version of your favorite cookie dough. You still get the creamy texture but don't have to worry about the ill feelings later on. Use cacao nibs to increase the vitamins and bring a richer, chocolatey taste to this mug dessert. Speaking of vitamins, don't miss these 21 Things You Don't Know About Vitamins!
Get the recipe from Running with Spoons.
CHOCOLATE PROTEIN CAKE
Nutrition: 355 calories, 24.7 g fat (18.5 g saturated), 254 mg sodium, 26.8 g carbs, 9.9 g fiber, 4.3 g sugar, 17.1 g protein
Sink your spoon into this dessert that takes just about two minutes. The ingredients are simple and the directions are even simpler. Cocoa powder gives you a rich flavor that has virtually no sugar and very little fat; there's no reason to ever grab a processed, high-sugar dessert again, once you've tried this one!
Get the recipe from Run on Veg.
CHOCOLATE BANANA BUCKWHEAT CAKE
Nutrition: 333 calories, 20.3 g fat (12.8 g saturated), 329 mg sodium, 39.3 g carbs, 7.8 g fiber, 8.4 g sugar, 6.6 g protein
Just like quinoa, buckwheat is a complete source of protein and filled with even more magnesium and fiber. And seriously, what goes together better than chocolate and banana? If you get a sweet tooth and are in need of a treat, reach for this gooey cake that's made with no added sugar.
Get the recipe from Curls n Chard.
Nutrition: 405 calories, 28.4 g fat (9.5 g saturated fat), 598 mg sodium, 18.2 g carbs, 6.4 g fiber, 8.8 g sugar, 11.8 g protein (calculated with ½ tbsp maple syrup and unsweetened almond milk)
It's a birthday party in your mouth when you get a bite of this! It tastes just like the local bakery favorite without all the excess sugar. All that added sugar in those familiar cookies and cupcakes are fat-building, especially around the belly. To see what's really going on when your eating those high sugar foods, check out This Is What Happened To Your Body When You Eat Sugar.
Get the recipe from Running to the Kitchen.
PUMPKIN SPICE CAKE
Nutrition: 227 calories, 7.7 g fat (6.4 g saturated), 35 mg sodium, 38 g carbs, 4.3 g fiber, 12.1 g sugar, 4.8 g protein (calculated with coconut palm sugar)
Just when you thought you'd be okay not having another pumpkin spiced thing until next Fall, this mug cake happened and changed your tune. When you have something as yummy and quick as this, you'll want to make it any time of the year.
Get the recipe from Eat Yourself Skinny.
PALEO CHOCOLATE CHIP COOKIE
Nutrition: 265 calories, 17.75 g fat, 19 g carbs, 5 g protein
You're taste buds won't even know the difference between this Paleo chocolate chip cookie and the ones that are filled with too much fake sugar. It's just as sweet and so rich and chewy in texture. Pair it with a glass of almond milk to really feel like a kid again; it's perfect for a little treat that won't make your blood sugar go crazy.
Get the recipe from The Iron You.
CLEAN CHOCOLATE CAKE
Nutrition: 144 calories, 2.5 g fat (.6 g saturated), 351 mg sodium, 30.3 g carbs, 6 g fiber, 11.4 g sugar, 6 g protein
Here's a great post-dinner dessert to kick those cravings and get some extra protein. This cake is so decadent that it will make you forget it's actually healthy. Sweetened with pure maple syrup, this mug recipe means you'll get a dose of antibiotics that defeat disease-causing bacteria. What more could you ask for in a dessert as simple as this? For more great idea on satisfying your cravings in a healthy way, check out these 21 Clean Eats for Every Craving!
Get the recipe from Amy's Healthy Baking.
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