In just five minutes, you can have a nutritious, protein-packed meal that’s bursting with flavor. Meet the Protein-Packed Veggie Mug Bowl – your new go-to for a quick, healthy bite on even the craziest weeknights. This microwave-friendly recipe is a total game-changer for busy folks who want to enjoy real, wholesome food without the fuss. If you’ve got five minutes, you’ve got dinner!
Why You’ll Love This Protein-Packed Veggie Mug Bowl
This mug bowl is a total lifesaver for those crazy weeknights when you need something fast, easy, and nourishing. It’s packed with good-for-you ingredients like quinoa, roasted veggies, and a creamy yogurt-based sauce. Plus, it’s endlessly customizable to suit your tastes and what you have on hand. In just 5 minutes, you can have a satisfying, protein-rich meal that will leave you feeling energized and satisfied. Microwave = magic, my friends!
Ingredients (Single-Serve)
You only need a handful of simple, wholesome ingredients to make this Protein-Packed Veggie Mug Bowl. The star of the show is quinoa, a superfood grain that’s high in protein, fiber, and nutrients. You’ll also use a medley of roasted veggies, Greek yogurt, and a few flavorful spices.
- 1/2 cup – Cooked quinoa
- 1 cup – Roasted veggies (like broccoli, cauliflower, zucchini)
- 1/4 cup – Plain Greek yogurt
- 1 tbsp – Lemon juice
- 1/4 tsp each – Garlic powder, salt, and pepper
Ingredient Substitutions
- Roasted Veggies: Try swapping in different roasted veggies like sweet potatoes, Brussels sprouts, or mushrooms (they all work great!)
- Protein Boost: For extra protein, top with a fried egg, cooked chicken, or crispy tofu (a healthy swap for busy folks)
How to Make Protein-Packed Veggie Mug Bowl
This Protein-Packed Veggie Mug Bowl comes together in 3 super simple steps. Less mess, more yum – that’s my motto!
Step 1: Prep Work
Start by gathering all your ingredients. Measure out the quinoa and veggies, and give them a quick chop if needed. In a microwave-safe mug or bowl, combine the quinoa, veggies, and a splash of water. Microwave for 2-3 minutes, until the quinoa is tender.
Step 2: Main Cooking Process
While the quinoa is cooking, make the creamy yogurt sauce. In a small bowl, stir together the Greek yogurt, lemon juice, garlic powder, salt, and pepper.
Step 3: Final Steps/Assembly
Once the quinoa is cooked, fluff it with a fork and stir in the yogurt sauce. Top with a sprinkle of feta cheese, a drizzle of olive oil, and any extra roasted veggies you have on hand.
Variations & Time-Saver Tips
- Grain Swap: Feel free to swap in different grains like brown rice or farro for the quinoa.
- Sauce Customization: Get creative with the sauce – try a pesto drizzle, tzatziki, or even a sprinkle of Parmesan cheese.
- Veggie Variety: Mix up the roasted veggies – broccoli, sweet potatoes, and mushrooms would all be delicious!
- Make-Ahead Magic: Prep the quinoa, veggies, and sauce in advance for an even quicker meal.
Serving, Storage & Reheat
Serve with: a side of crusty bread, a sprinkle of toasted nuts, or a drizzle of hot sauce.
Storage: Store leftovers in an airtight container in the fridge for up to 3 days. The flavors actually get better as it sits!
Microwave Reheat: Pop it back in the microwave for 1-2 minutes until hot and steamy.
Make-Ahead: Prep the components in advance for an even quicker meal. Cook the quinoa, roast the veggies, and make the sauce – then just assemble and microwave when you’re ready to eat.
Nutrition Info
This Protein-Packed Veggie Mug Bowl is a nutritional powerhouse. Each serving provides a hearty dose of protein, fiber, and essential vitamins and minerals from the quinoa, veggies, and Greek yogurt. It’s the ultimate healthy fast food that will keep you feeling full and energized.
- Serving Size: 1 mug bowl
- Calories: 320 kcal
- Protein: 20 g
- Carbs: 35 g
- Fat: 12 g
- Sodium: 375 mg
FAQs
Can I make this ahead of time?
Absolutely! The mug bowl components can be prepped in advance. Cook the quinoa, roast the veggies, and make the sauce. When you’re ready to eat, just assemble everything in a mug and microwave for a quick, no-fuss meal.
Is this recipe gluten-free?
Yes, this Protein-Packed Veggie Mug Bowl is naturally gluten-free since it’s made with quinoa. Just be sure to use certified gluten-free ingredients for the sauce and any other toppings.
How can I make this vegan?
To make this recipe vegan, simply swap the Greek yogurt for a dairy-free alternative like unsweetened coconut or almond milk yogurt. You can also leave off the feta cheese or use a vegan cheese instead.
Can I customize the veggies?
Definitely! This recipe is super flexible. Feel free to use whatever roasted veggies you have on hand or prefer. Some tasty options include sweet potatoes, Brussels sprouts, broccoli, bell peppers, and zucchini.
Is this recipe microwave-safe?
Yes, this Protein-Packed Veggie Mug Bowl is designed to be made right in the microwave. Just be sure to use a microwave-safe mug or bowl.
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Protein-Packed Veggie Mug Bowl
- Prep Time: 5 minutes
- Cook Time: 3 minutes
- Total Time: 8 minutes
- Yield: 1 serving 1x
- Category: Healthy Weight Management
- Method: Microwave
- Cuisine: Mexican
- Diet: Vegetarian
Description
This Protein-Packed Veggie Mug Bowl is a quick and nutritious meal perfect for busy days. Packed with protein and fiber, it’s a healthy choice for weight management.
Ingredients
1 cup cooked quinoa
1/2 cup black beans, rinsed and drained
1/2 cup corn, frozen or canned
1/2 cup diced bell pepper
1/4 cup diced red onion
1/4 avocado, sliced
1 tablespoon olive oil
1 tablespoon lime juice
Salt and pepper to taste
Instructions
1. In a microwave-safe mug, combine cooked quinoa, black beans, corn, bell pepper, and red onion.
2. Drizzle with olive oil and lime juice, then season with salt and pepper.
3. Mix all ingredients thoroughly.
4. Microwave on high for 2-3 minutes until heated through.
5. Top with sliced avocado before serving.
6. Enjoy your healthy and protein-packed meal!
Notes
This recipe is easily customizable. Feel free to add your favorite veggies or proteins. Perfect for meal prep!
Nutrition
- Serving Size: 1 mug
- Calories: 350 kcal
- Sugar: 2g
- Sodium: 300mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 0mg