Healthy Lunch Ideas Microwave


This article focuses on Healthy Lunch Ideas Microwave to add flavor, texture and color to your menu. This is the best way that average consumers find recipes!

These days, life can be hectic. (Let’s not even talk about traffic.) But the good news is that we’ve got a lifesaver for you today that will allow you to cook up a quick and easy meal in minutes. Today, we have a few Healthy Lunch Ideas For Microwave as well as healthy recipes for you to share with your family or friends.

Healthy Lunch Ideas Microwave

We buy almost 80 million ready meals a week in the UK, but the humble microwave can be used for so much more than reheating leftovers and cups of tea. You can microwave lots of quick, homemade meals that are much healthier than the infamous ‘microwave meal’.

The good news doesn’t stop there. Contrary to popular belief, the microwave preserves more nutrients than traditional cooking methods such as boiling or roasting, thanks to the shorter cooking time.

Before you start cooking up a storm, pay attention to the strength and age of your microwave. The recipes below are tested in an 800W microwave. If your microwave is less powerful than this, you may need to cook the food for longer. If it’s more powerful, you will need to reduce the cooking time slightly or start checking your food earlier. Even the best microwaves can cook food unevenly, so ensure all your food is cooked through.


Need breakfast on the go or in a hurry? The microwave is your best friend. Eggs are among the most versatile ingredients when it comes to a microwaved breakfast.

  • Poaching eggs is a revelation. Pour boiling water into a microwave-safe bowl or mug and crack an egg into it. Microwave for 30 seconds, then check if the white is cooked (carefully swirl the water around and if the white breaks apart, microwave for another 10 seconds until cooked). Leave to stand for 30–60 seconds, then remove the egg with a slotted spoon.
  • ‘Fried’ eggs made in the microwave may sound ridiculous, but have faith! Microwave a knob of butter on a microwave-safe plate until melted. Crack over an egg, pierce the yolk with the end of a sharp knife (IMPORTANT!*) and microwave for 45 seconds, or until the white has cooked.
  • Scrambled eggs are super easy. Crack a couple of eggs into a microwave-safe bowl, whisk well, season and pop in the microwave for 30 second bursts, stirring occasionally. The key to getting soft, fluffy eggs that aren’t rubbery is to take them out of the microwave before they look ready to eat, as they will continue to cook.
  • Omelettes are great made in the microwave. Grease a lipped microwave-safe plate with melted butter, then follow the same method as for scrambled eggs, but change the microwaving time to 45–60 seconds. Set aside for a minute when almost cooked. Do not overcook or you will have a rubbery omelette.

Never microwave a whole egg or ‘fried’ egg without piercing the yolk first or, or it’s likely to explode and make a mess of your microwave. You can buy clever devices that pierce the yolk of a whole egg to create a ‘boiled’ egg, but do not try this without the right equipment.

Microwave bacon eggy bread
Microwave bacon eggy bread


  • Microwave bacon eggy bread
  • Microwave Spanish omelette
  • Microwave cheese and herb muffin in a mug
  • Microwave scrambled eggs


A simple, mess-free way to cook pasta.

  • Immerse your pasta in salted, boiling water, ensuring you use a heat- and microwave-safe container. You don’t need a lid.

  • Stir in a splash of oil to stop the pasta from sticking together.

  • Add 3–4 minutes to the suggested cooking time – then you can get forget about it and get on with other things!

Microwave spaghetti Bolognese
Microwave spaghetti Bolognese


  • Microwave spaghetti Bolognese
  • Microwave carbonara
  • Microwave pasta arrabiata


The microwave gives satisfying, fluffy rice right every time. It’s quicker than using a rice steamer, but produces similar effects. You can use any white rice, from quick-cook to jasmine or basmati (brown rice can still take up to 30 minutes to cook).

How to make really nice rice

  • Rinse the rice until the water runs clear. This removes some of the starch that makes it sticky.
  • Pour over enough cold water to cover the rice by 2.5cm/1 inch (or roughly to the first knuckle on your index finger).
  • Microwave for 10–12 minutes, checking after 6–7 minutes to see if it needs more water.


  • Microwave chilli con carne
  • Microwave jambalaya

Bacon and cheese

Microwaving bacon and cheese may sound wrong, but it is so, so right!

  • Microwaved bacon is mess-free and gives crispy results. Place your bacon between two sheets of kitchen paper on a microwave-safe plate and microwave in 30-second bursts, until cooked. The bacon will continue to crisp up as it cools. You can even layer up bacon using kitchen paper between slices, to feed a crowd! Make sure your microwave is suitable for putting kitchen paper in and that the paper is microwave-safe.

  • Microwaving chorizo is addictive. It tastes amazing stirred into pasta, put into sandwiches or eaten as finger food. Make sure you remove any metal staples at the ends before cooking.

  • Tasty, tasty halloumi. Cook halloumi slices in the microwave for 1 minute and they will soften up (become less squeaky) and be perfect for sandwiches. They won’t brown like they do in a frying pan, but it’s a good compromise.


  • Microwave mozzarella, aubergine, mushroom and roasted pepper roll
  • Microwave chorizo, halloumi and pepper roll
  • Microwave bean burritos
  • Microwave spicy Mexican bean soup
  • Microwave jacket potato and fillings

Fish and chicken

Fish and chicken can be microwaved in less time than it takes to bake or fry them.

Microwaving fish

  • The method you choose for microwaving fish will depend on the fish you’re cooking and the dish you’re making, but poaching and steaming produce the best results. White fish is good steamed in parcels of baking paper (en papillote, if you will), while it’s best to poach salmon or other fatty fish in the sauce you’ll be serving it with.

  • Always rest the fish for a few minutes before checking it is cooked, as some varieties, such as salmon, may spit a little. If it’s not cooked, microwave it in 30-second or 1-minute bursts until cooked through.

  • You can cook fish from frozen in the microwave, but this may double the cooking time.

Microwaving chicken

  • When microwaving chicken it needs to be covered, with a gap for steam to escape. Place the chicken in a microwave-safe bowl and cover with cling film pierced with a skewer or the tip of a knife.

  • Over-microwaved chicken is very unforgiving. Microwave power varies dramatically, so pay attention to the cooking time and start checking your chicken a few minutes before it is due to be done.

  • Return any chicken that is still pink on the inside to the microwave for 1–2 minutes. Eating raw meat can cause illness and even the best microwave may heat food unevenly, so make sure that all parts of the chicken are cooked through. A meat thermometer can help with this.

  • Chicken breasts cook much more quickly than bone-in chicken, such as thighs and drumsticks.

Microwave soy salmon
Microwave soy salmon


  • Microwave soy salmon noodles
  • Microwave poached salmon with lemon sauce
  • Microwave white fish and vegetables
  • Microwave chicken with tomato sauce

Easy puds

Microwave puddings can be healthier than shop-bought and can save you cash!

Microwave chocolate pots
Microwave chocolate pots


  • Microwave intense chocolate pots
  • Microwave cherry and chocolate mug cake with chocolate sauce
  • Microwave popcorn
  • Microwave 4-minute syrup sponge
  • Microwave cheat’s chocolate mousse

10 easy healthy microwave recipes

Save time and effort in the kitchen with our simple microwaveable recipes. These no-fuss family feasts are easy to throw together and are full of flavour.

Whether you’re cooking for your family or making a simple supper for one, these microwaveable feasts can be thrown together in a flash. Bypass the oven, shun the hob and boycott the grill – these ‘cheat’ recipes are fuss-free, healthy and full of flavour. Forget about pre-packaged microwave meals, these dinners are all made from scratch and will do you good. Read our top tips on how to cook in a microwave to get the most from your machinery.

Get the lowdown on the very best kitchen kit and discover our best microwaves on test.

1. Jambalaya

Vegetables and rice in bowl with fork

Try this spicy veggie rice mix that’ll feed a family of four. This easy, healthy recipe is perfect with a dollop of soured cream, and you won’t believe something so tasty was magicked up from your microwave. Amp up the Cajun seasoning and chunky chorizo if you’re a fan of heat. We guarantee it’ll become a family favourite in no time, especially on chilly evenings.

2. Biryani

Rice in bowl with fork

Try the ultimate in adaptable eating with our simple microwave biryani. Add in whatever veggies you have to hand to create this speedy feast, and garnish your dish with coriander and mint for a comforting classic. We can’t resist the juicy sultanas full of spices and crunchy spring onions. If you’re looking for a budget-friendly supper, look no further.

3. Shakshuka

Eggs in bowl with pitta

Summon up a bowlful of classic Middle Eastern flavours in just 10 minutes. This deceptively simple shakshuka is perfect for a speedy brunch, lunch or supper for one, and won’t break the bank. It makes a great healthy option for vegetarians and is best served with a warm pitta bread for mopping up that runny yolk and tomato sauce.

4. Butternut squash risotto

Butternut squash risotto in bowl

No need to spend precious time stirring risotto at the stove – our 20-minute butternut squash recipe needs minimal attention and fuss. This family-friendly dish not only counts as one of your 5-a-day, it’s also high in vitamin C and deliciously cheesy. At the bottom of the recipe, read our tips on how to cut and prep a butternut squash to discover the chef’s tricks of the trade.

5. Kale & chilli eggs

Eggs in dish

Dinner could be on the table in under 10 minutes with our easy kale & chilli eggs. It takes just five ingredients to make this low-calorie dish. Jack Monroe’s secret to the perfect microwave poached egg? Pierce the yolk with a knife or fork and cook in three 30-second bursts. This will ensure it cooks more gently, and you’ll avoid any unexpected mini yolk explosions. Add a sprinkling of za’atar to spice things up.

6. Risotto primavera

Risotto with peas and asparagus in bowl

We love a classic recipe done with a cheat’s method. Our risotto primavera feels just a luxurious as the stove-top version, with chunks of creamy goat’s cheese, fresh asparagus and a splash of white wine. It’s hard to believe this indulgent dish is healthy but believe us, it’s true. This meal is easily halved if you’re keeping it cosy. You’ll never go back to laborious hob-based hassle after you’ve cooked up this Italian treat.

7. Bacon & fish o’leekie

Rice with fish in dish

Super filling, low-fat and full of delicious chunks of fresh cod, this bacon & fish o’leekie makes a hearty midweek meal. It doesn’t get much easier than this microwave marvel – serve up scoops of this family-friendly supper straight from the dish with a pinch of lemon zest and juice. It’s a great way to get the kids to eat fish. Sub in haddock instead of cod if it’s more readily available.

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