Name: High-Protein Veggie Mug Bowl for Balanced Meals
Prep time: 10 min
Cook time: 2 min
Total time: 12 min
Cuisine: Mexican
Ingredients: 1 cup cooked quinoa; 1/2 cup black beans, rinsed; 1/2 cup corn, frozen or canned; 1/2 cup diced bell peppers; 1/4 cup diced red onion; 1/4 cup chopped cilantro; 1/2 avocado, sliced; 2 tablespoons lime juice; Salt and pepper to taste

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Busy weeknights have a way of zapping our energy and inspiration in the kitchen. But with this High-Protein Veggie Mug Bowl, you can enjoy a satisfying, well-balanced meal in just minutes — no laborious prep or endless cleanup required. Packed with protein, fiber, and big flavors, this single-serve wonder is here to make your life easier and your taste buds happier.

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Why You’ll Love This High-Protein Veggie Mug Bowl for Balanced Meals

This high-protein, veggie-packed mug bowl is the ultimate solution for busy folks craving a quick, wholesome meal. It’s protein-forward to keep you feeling full and satisfied, with a boost of fiber to support your overall health. Best of all, it comes together in a flash using your trusty microwave — no fuss, no mess, just real-life convenience. Whether you’re looking for a cozy weeknight dinner, a calming lunch break, or a rewarding make-ahead option, this mug bowl delivers big flavor and balanced nutrition in a single-serve portion.

Ingredients (Single-Serve)

You only need a handful of simple, everyday ingredients to whip up this High-Protein Veggie Mug Bowl. The star of the show is a blend of nutrient-dense veggies, like broccoli, bell peppers, and spinach, which provide a boost of fiber, vitamins, and minerals. Creamy cottage cheese or Greek yogurt bring the protein, while a sprinkle of shredded cheese adds a comforting, melty touch.

1 cup – Chopped broccoli florets
1/2 cup – Diced bell peppers
1/2 cup – Fresh spinach leaves
1/2 cup – Cottage cheese or Greek yogurt
1/4 cup – Shredded cheddar or mozzarella cheese

Ingredient Substitutions

Protein Source: Use diced grilled chicken or crumbled tofu instead of cottage cheese or Greek yogurt for extra protein.
Dietary Needs: For a vegan or lactose-free option, swap the cottage cheese/yogurt for a plant-based protein like silken tofu or unsweetened almond milk, and use a dairy-free cheese.

How to Make High-Protein Veggie Mug Bowl for Balanced Meals

This High-Protein Veggie Mug Bowl comes together in just a few simple steps, thanks to the power of the microwave. Let’s get cooking!

Step 1: Prep Work

Start by chopping your veggies into bite-sized pieces, making sure they’re all roughly the same size for even cooking. In a microwave-safe mug or bowl, layer the veggies, cottage cheese or Greek yogurt, and shredded cheese.

Step 2: Main Cooking Process

Pop the mug in the microwave and cook on high for 2-3 minutes, or until the veggies are tender and the cheese is melted.

Step 3: Final Steps/Assembly

Carefully remove the mug from the microwave (it’ll be hot!), then give everything a good stir to combine. Add any finishing touches, like a sprinkle of fresh herbs or a drizzle of hot sauce.

Variations & Time-Saver Tips

Heartier Meals: Stir in some cooked quinoa, brown rice, or your favorite whole grain for a more substantial meal.
Veggie Variety: Experiment with different veggie combinations — roasted sweet potatoes, sautéed mushrooms, and caramelized onions all work beautifully.
Meal Prep: Assemble the mug bowl ingredients ahead of time and simply microwave when ready to enjoy.
Low-Carb Swaps: For a keto-friendly version, use a higher-fat cheese like cheddar or mozzarella and swap the veggies for low-carb options like zucchini or cauliflower.

High-Protein Veggie Mug Bowl for Balanced Meals

Serving, Storage & Reheat

Serve with: A crisp green salad, roasted nuts, or a slice of whole-grain toast.

Storage: Refrigerate leftovers in an airtight container for up to 3 days.

Microwave Reheat: Simply pop the mug back in the microwave for 1-2 minutes, or until heated through.

Make-Ahead: This mug bowl is the ultimate meal prep hero! Assemble the ingredients in advance, then reheat when you’re ready to enjoy.

Nutrition Info

Each serving of this High-Protein Veggie Mug Bowl packs a nutritional punch, with a balance of protein, fiber, and essential vitamins and minerals. It’s a great choice for supporting your overall health and wellness, without any of the guilt or deprivation often associated with “diet” foods.

Serving Size: 1 mug bowl
Calories: 300 kcal
Protein: 25 g
Carbs: 20 g
Fat: 12 g
Sodium: 450 mg

FAQs

How can I make this recipe vegetarian or vegan?

To make this mug bowl vegetarian, simply swap the cottage cheese for a plant-based alternative, like Greek-style dairy-free yogurt or silken tofu. For a vegan version, use a vegan cheese or omit the cheese entirely and add extra protein-rich ingredients, like cooked lentils or chickpeas.

Can I prep this recipe in advance?

Absolutely! This mug bowl is perfect for meal prepping. Chop and assemble the ingredients in the mug or bowl, then cover and refrigerate until ready to heat and enjoy. Just be sure to use microwave-safe containers.

How can I make this recipe more filling?

To boost the satiety factor, try adding a serving of whole grains, like quinoa or brown rice. You can also experiment with different high-protein add-ins, such as grilled chicken, hard-boiled eggs, or roasted chickpeas.

Is this recipe suitable for low-carb or keto diets?

Yes, this High-Protein Veggie Mug Bowl can easily be adapted for low-carb or keto diets. Simply omit the cottage cheese or Greek yogurt and use a higher-fat cheese, like cheddar or mozzarella. You can also swap the veggies for low-carb options, like zucchini, cauliflower, or spinach.

Can I make this recipe in the oven or on the stovetop?

While the microwave is the quickest and easiest way to prepare this mug bowl, you can also cook it in the oven or on the stovetop if you prefer. For the oven, simply bake at 375°F for 15-20 minutes, or until the veggies are tender and the cheese is melted. On the stovetop, sauté the veggies in a skillet until cooked, then stir in the cottage cheese or yogurt and cheese.

High-Protein Veggie Mug Bowl for Balanced Meals