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6 Protein-Packed Meals You Can Make In the Microwave


protein-packed microwave meals
Travis Rathbone
That microwave on your countertop can do so much more than just heat leftover pizza.

“People crave efficiency, so they should call on the microwave more often to steam and heat where browning isn’t required,” says chef Keith Schroeder, author of Mad Delicious.

Wattage is key, though. Cooking times for the following recipes are based on a 1,200-watt oven, but not all microwaves have that much power. (Try this high-power beast from Panasonic.) To find your machine’s wattage, look on the back plate or inside the door.

From a three-minute cooking time in a 1,200-watt oven, you’ll want to add 15 percent of the required time for a 1,000-watt oven, 50 percent of the time for an 800-watt oven, and 100 percent of the time for a 600-watt oven. So if one of the following recipes requires 12 minutes of heating and you have an 800-watt oven, you’ll want to bump your time to 18 minutes. If you have a 600-watt, you’ll bump to 24 minutes.

Math aside, it’s a truly ingenious invention. So put it to use and craft sensational original meals, not just reheat old ones.

6 protein-packed microwave meals


Travis Rathbone



Fold two 14″×18″ sheets of parchment paper in half. Open them and place 2 cups chopped broccoli, 1/2 sliced fennel bulb, and 1/2 sliced red bell pepper on one side of each sheet; top with a 6 oz salmon fillet. Melt 1 Tbsp butter in a bowl. Stir in 2 Tbsp orange juice plus 2 tsp each orange zest and fresh thyme. Spread this over the fish. Fold the paper over the fish and crimp shut. Microwave on high for 4 minutes; add time (in 30-second intervals) until the salmon is cooked. Let the parcels rest for 5 minutes. Open them and sprinkle on 1 tsp black sesame seeds. Feeds 2.

Time: 15 minutes

Protein: 39 grams

Related:How to Cook the Perfect Salmon In 10 Minutes

6 protein-packed microwave meals





In a 2-quart dish, mix 2 Tbsp olive oil, 1 cup chopped yellow onion, 1 chopped red bell pepper, 2 chopped garlic cloves, and a couple of pinches of salt. Cover the dish and cook on high until the peppers are tender, about 2 1/2 minutes. Add 1 can (28 oz) San Marzano tomatoes, 1 cup low-sodium vegetable broth, 1 tsp smoked paprika, and 1/4 tsp freshly ground black pepper. Cover again and heat on high for 5 minutes. Puree with 1/2 cup half and half. Season to taste with more salt, if needed. Top with lump crabmeat and minced fresh chives to taste. Feeds 2.

Time: 15 minutes

Protein: 25 grams

Related:How to Make Homemade Crab Cakes With Poached Eggs

6 protein-packed microwave meals


Travis Rathbone



In a large bowl, add 1 peeled and cubed sweet potato, 2 chopped shallots, 2 chopped garlic cloves, 2 Tbsp water, and 1 Tbsp chopped ginger. Cover and cook on high for 5 minutes. Add 1 can (14 oz) coconut milk, 1 Tbsp red curry paste, and 1/2 tsp each salt and cinnamon; puree. In another bowl, cook 1 lb cubed chicken breast on high, covered, for 2 minutes. Drain, add the puree, cover, and heat on high till done (stir once), 6 minutes. Stir in 1 cup frozen peas, 1 cup diced pineapple, 1/3 cup cashews, and the juice of 1/2 lime; heat 30 seconds. Serve with rice and cilantro. Feeds 4.

Time: 20 minutes

Protein: 18 grams

Related:The 10 Most Delicious Ways to Eat a Chicken Breast

6 protein-packed microwave meals





Combine 1 lb ground beef (80% lean), 1 cup grated carrot, 1/2 cup minced onion, 1/2 cup bread crumbs or quick oats, 1/4 cup BBQ sauce, 3 Tbsp tomato paste, 1 large egg, 2 tsp dried thyme, 1/2 tsp kosher salt, and 1/4 tsp black pepper. Press into an even layer in a greased microwave-safe loaf pan; spread another 1/4 cup barbecue sauce on top. Cover with a paper towel and microwave on high until cooked through (165°F), 12 minutes. Let stand 5 minutes. Feeds 4.

Time: 25 minutes

Protein: 24 grams

Related:24 High-Protein Foods That Will Help You Build Muscle

6 protein-packed microwave meals


Travis Rathbone



In a small bowl, mix 1/4 cup each of coconut oil and maple syrup and cook on high until liquefied, 30 seconds. In a shallow dish, mix 2 cups rolled oats, 1/2 cup chopped pecans, 1/4 cup sunflower seeds, 1/3 cup coconut flakes, the zest of 1 orange, and 1 tsp cinnamon. Mix in the syrup and spread in an even layer. Nuke on high, stirring twice, until the oats are crisped, 5 to 6 1/2 minutes. Stir in 1/2 cup dried cherries and cool to room temp. Feeds 8. Add on top of Greek yogurt.

Time: 12 minutes

Protein: 15 grams

Breakfast Bowls:

6 protein-packed microwave meals





Slice 1 medium sweet potato very thinly. (Use a mandoline if you have one.) In a small bowl, toss the slices with 2 tsp oil, 1/2 tsp cinnamon, 1/2 tsp chili powder, and 1/4 tsp salt. Then arrange the slices in a single layer on a parchment-lined plate. (You might have to do this in batches so the chips don’t turn soggy.) Microwave the slices on high until your chips are crispy, about 3 minutes. Serve alongside or crushed atop tacos. And they’re great with guacamole. Feeds 2.

Time: 7 minutes

Protein: 15 grams



Source: Men’s Health

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