Microwave Mug Meals Fall 2019

By Chandler Gibson • A&E Editor

For most high school seniors, the transition to college is a welcome one. Removal from parental supervision, a fresh start (sometimes) in a new city and nothing but the limitations of a meal plan to control what to eat. The Freshman 15 is a constant battle, and while The University of Texas at Tyler does its best to offer healthy options--like a salad bar at the MET and a gym membership included with tuition and fees--it does not protect us from the caloric overload that is Tyler, Texas’ fast food scene.

In the past year, Waitr has expanded greatly along with new market contenders like Favor, DoorDash, UberEATS and even Patriot Delivery, a locally-owned delivery service marketed towards UT Tyler students. This isn’t even to speak of national pizza chains and other restaurants who offer their own delivery services, making your daily 2,000 calorie limit look like a goal.

While these recipes may not be the Dr. Oz kale smoothie/nutritional yeast/wheatgrass/kombucha/goji berry fever dream that follows a yoga session, they can be made mostly from ingredients scavenged from the MET or bought from a grocery store, and are designed to give students--whether they are in their first or eighth semester in O-Hall--a break.

Pesto Pasta


  • 1 cup dried small pasta (elbow, shell, farfalle, orecchiette, etc.)

  • ½ cup water, salted

  • 2 Tbsp. pesto

  • 2 Tbsp. Parmesan, grated

  • 1 pinch crushed red pepper

  • Salt and pepper to taste


In a large microwave-safe mug (the heavier the better), add water, some salt, and the pasta.

Microwave for 6 minutes.

Once cooled, stir in the pesto, cheese and red and black pepper.

Serve warm, and maybe with some Chick-Fil-A nuggets.

Egg frittata


  • 2 eggs, beaten

  • ¼ red bell pepper, diced

  • ¼ cup red onion, small dice

  • 1 handful spring mix

  • Salt and pepper to taste


Crack 2 eggs into a mug and beat with a spoon.

Combine the diced vegetables and stir.

Add the spring mix in, whole leaf, and stir with salt and pepper.

Microwave for 4 minutes, or until eggs are cooked and fluffy.



  • 2 eggs, beaten

  • 1 Tbsp. spicy salsa roja

  • ¼ cup queso fresco

  • ¼ cup Monterey Jack cheese

  • Tortilla chips, broken into smaller pieces

  • Salt and pepper to taste


Crack 2 eggs into a bowl with both cheeses and salt and pepper

Beat and mix.

Microwave for 2-3 minutes, or until eggs are cooked.

Stir in chips and salsa, and serve hot.

Cuban-style Mug Cake


  • 1 large ripe banana

  • 2 Tbsp. almond butter

  • 2 packets instant espresso

  • 1 egg, beaten


In a separate bowl, cream together all ingredients until thoroughly combined.

Add to greased mug and microwave for 2-3 minutes, checking halfway through.

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