10 Quick Microwave Recipes
Building muscles takes discipline, and not only at the gym. High protein meals are a must. However, this doesn’t mean that endless chicken breasts and bland overnight oats are your only options.
If you don’t want to jeopardize your training efforts but have grown tired of the same tasteless meals, check out these 10 super quick and delicious protein microwave recipes.
1. Lean Microwave Meatloaf
This man-sized portion of hefty protein hit will surely leave you satisfied. Because, after all, who wouldn’t change the chicken breast with a meatloaf?
Throw 5oz of lean beef mince, a can of chopped tomatoes, an egg, a handful of bread crumbs and one finely chopped onions into a bowl. Give it a good mix and add in a tablespoon of mustard and one of smoked paprika.
Get a large mug and stuff your meatball into it. Put a saucer on top and microwave for 6 minutes. That’s it! Grab a spoon and dig in.
2. Salmon Hobo Packets
Salmon hobo packets could be the catch of the day for your hungry muscles. This recipe feeds two, so you’d better enjoy it with your gym buddy or someone you love.
Showcase your artistic skills and fold two sheets of parchment paper in half. Place two cups of chopped broccoli, half sliced red bell pepper and half sliced fennel bulb onto each unfolded sheet. Top your creation with a 6oz salmon fillet, then melt some butter, season it with fresh thyme and lime zest, and spread it over the fish.
Fold the paper over to enclose your ingredients and throw everything in the microwave. Let it cook on high for four minutes, rest for 5, then sprinkle with black sesame seeds. Enjoy!
3. Chicken Pineapple Curry
Oh, curry. Who doesn’t love a good one? For something slightly different than chicken breasts, try out this microwaved chicken pineapple curry you could prepare literally anywhere, even at the office.
Grab a large bowl and mix 1 cubed sweet potato, two chopped garlic cloves, two chopped shallots, a bit of ginger and two dashes of water. Microwave for 5 minutes and turn everything into a puree.
Add a can of coconut milk, red curry paste, salt, and cinnamon; cook 1lb chopped chicken breast for two minutes and drain. Add the puree, cover, and cook again for 6 minutes. Add in one cup of frozen peas and one of chopped pineapple, heat for half a minute and serve with rice and cilantro.
4. Maple Pecan Granola
Repeat after me. Overnight oats are not my only breakfast option. Once you’ve implemented the idea into your brain, check out this tasty muscle building meal prep recipe.
Mix a ¼ cup of coconut oil with the same quantity of maple syrup and heat until liquefied, usually for about half a minute.
Get a shallow dish and add two cups rolled oats with half a cup chopped pecans, sunflower seeds, coconut flakes, and the zest of an orange. Mix the syrup, spread in an even layer, and microwave for 5 minutes.
Cool to room temperature and serve with Greek yogurt.
5. Smoky Tomato And Crab Soup
On those days when you’re craving for something different, this smoky tomato and crab soup can make you forget all your worries while feeding your muscles with much-needed protein.
Get a dish and mix in one chopped bell pepper with chopped yellow onion and two garlic cloves. Cover and cook for about two and a half minutes until the peppers are tender. Add a can of chopped tomatoes, a cup of vegetable broth and a tablespoon smoked paprika.
Cover and cook for five minutes. Turn everything into a smooth puree, top with lump crabmeat, and add fresh chives to taste. A perfect combination of meat-free foods that pack serious protein. Enjoy the goodness!
6. Microwaved Egg-Stuffed Peppers
These spicy peppers stuffed with eggs will cram protein into your muscles while boosting your metabolism.
Throw a tin of chopped tomatoes into a bowl and mix with a teaspoon of smoked paprika. Stir well and microwave for about a minute.
In the meantime, cut a pepper in half, get rid of the seeds, and place them on a plate, face up. Stuff in some tomato mixture and crack an egg into each half. Cook for half a minute, sprinkle with abundant feta cheese and cook again for another half a minute. Bon appetite.
7. Peanut Butter Protein Cake
Perhaps not the easiest to make but nonetheless, super-quick and delicious. Grab a bowl and throw in two tablespoons ground almonds with a scoop of vanilla protein powder, an egg, half teaspoon baking powder, one tablespoon peanut butter, mashed banana and a dash of olive oil. Mix it all like a mad man.
Now, add a dash of oil into a larger mug and rub its interior, fill it up with batter, and stick in the microwave.
Cook on high for one minute, on medium for a further 90 seconds, and enjoy your cake straight out of the mug.
8. Muscle-Building Chicken Satay
Going back to a chicken meal, this spicy satay is just what you need to start that muscle recovery process.
All you need is one pre-cooked chicken breast, one tablespoon peanut butter, and the same quantity of soy sauce, one garlic clove, one red chili, and some lime.
Slice the chicken breast into chunks. Chop the chili and garlic as finely as you can, then mix it with the peanut butter and soy sauce. Sprinkle with lime juice, give it a stir, and throw the chicken chunks in.
Mix it well, then add your chunks onto wooden skewers. Put them on a plate and microwave for 3 minutes. Turn, repeat, and gnaw away.
9. Zucchini And Ham Frittata
That’s an easy one, and all you need is a few basic ingredients and a microwave-safe pie plate.
Whisk four large eggs in a bowl, add chopped pepper, one chopped zucchini, one chopped onion, a cup of cubed ham and a cup of shredded cheddar.
Pour everything in the plate and microwave for 8-9 minutes. Cut the frittata in four servings to enjoy during your lunch or dinner.
10. Microwaved Parmesan Chicken
To end on a fancy note, this parmesan chicken could become your favorite recipe. It’s easy and super quick to make.
For a romantic, protein-packed night for two, take two boneless chicken breast halves and top them with soy sauce, garlic powder, and pepper. Sprinkle with abundant parmesan cheese.
Cover the dish and microwave on high for 5 minutes. Serve with the vegetables of your choice.
