Busy days don’t have to mean skipping lunch or settling for boring meals.
These 15 microwave lunch recipes offer quick, simple, and flavorful options that you can prepare in minutes.
From hearty soups and casseroles to veggie-packed bowls and protein-rich meals, each recipe is designed for convenience without sacrificing taste.
Perfect for workdays, home lunches, or quick family meals, these recipes help you save time while enjoying a satisfying and wholesome lunch.
Discover how easy it is to make delicious microwave meals that everyone will love.
15 Easy Microwave Lunch Recipes for Busy Days
These 15 microwave lunch recipes prove that quick meals can also be tasty and nutritious.
Each recipe is easy to prepare, uses minimal dishes, and saves valuable time.
From comfort foods to light and healthy options, there’s something for every preference and appetite.
Perfect for busy professionals, students, or anyone who wants a fast, satisfying lunch.
Enjoy these simple microwave recipes to make lunch enjoyable, stress-free, and delicious every day.
These meals make staying on track with nutrition effortless and convenient.
Microwave Chicken and Broccoli Bowl
Microwave Chicken and Broccoli Bowl is a quick, protein-packed, and nutritious lunch.
Tender chicken pieces are paired with fresh broccoli and a savory sauce, creating a wholesome meal in minutes.
This dish is perfect for busy workdays or home lunches when time is limited.
Ingredients:
- 1 cup cooked chicken, diced
- 1 cup broccoli florets
- 2 tablespoons soy sauce or tamari
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions:
- Place chicken and broccoli in a microwave-safe bowl.
- Drizzle with olive oil, soy sauce, garlic powder, salt, and pepper.
- Cover the bowl with a microwave-safe lid or plate.
- Microwave on high for 3-4 minutes until broccoli is tender and chicken is heated through.
- Stir well and serve immediately.
This microwave chicken and broccoli bowl is flavorful, nutritious, and satisfying.
The sauce enhances the taste while keeping the dish simple and healthy.
It’s perfect for a quick workday or at-home lunch.
Every bite is tender, savory, and delicious.
Microwave Veggie Quinoa Bowl
Microwave Veggie Quinoa Bowl is colorful, filling, and low-maintenance.
Quinoa cooks quickly in the microwave and is combined with a medley of vegetables for a nutrient-rich lunch.
It’s perfect for vegetarian or healthy meal prep days.
Ingredients:
- ½ cup quinoa, rinsed
- 1 cup water
- ½ cup diced bell peppers
- ½ cup corn kernels
- ½ cup chopped zucchini
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- Place quinoa and water in a microwave-safe bowl.
- Cover and microwave on high for 5-6 minutes until water is absorbed.
- Add vegetables, olive oil, salt, and pepper.
- Microwave for an additional 3-4 minutes until vegetables are tender.
- Stir well before serving.
This microwave veggie quinoa bowl is wholesome, colorful, and satisfying.
Quinoa provides protein while vegetables add vitamins and crunch.
It’s ideal for quick, healthy lunches on busy days.
Every bite is vibrant, fresh, and flavorful.
Microwave Cheesy Veggie Omelette
Microwave Cheesy Veggie Omelette is fluffy, savory, and ready in minutes.
Eggs are combined with fresh vegetables and cheese for a high-protein, low-carb lunch that’s quick and easy.
Perfect for those needing a filling meal without the hassle of stovetop cooking.
Ingredients:
- 2 large eggs
- ¼ cup diced bell peppers
- ¼ cup chopped spinach
- 2 tablespoons shredded cheddar cheese
- Salt and pepper to taste
- 1 teaspoon olive oil
Instructions:
- In a microwave-safe bowl, whisk eggs with olive oil, salt, and pepper.
- Add bell peppers, spinach, and cheese; mix gently.
- Microwave on high for 2-3 minutes until eggs are set, stirring halfway through.
- Allow to cool for 1 minute before serving.
This microwave cheesy veggie omelette is fluffy, cheesy, and satisfying.
Vegetables provide freshness while eggs offer protein and richness.
It’s perfect for a quick, nutrient-packed lunch.
Every bite is warm, flavorful, and hearty.
Microwave Turkey and Spinach Wrap Bowl
Microwave Turkey and Spinach Wrap Bowl is savory, easy, and delicious.
Sliced turkey, spinach, and a flavorful sauce are combined for a hearty low-carb lunch in minutes.
It’s ideal for busy schedules or quick at-home meals.
Ingredients:
- 1 cup sliced turkey breast
- 1 cup fresh spinach
- 2 tablespoons cream cheese
- 1 tablespoon mustard
- Salt and pepper to taste
Instructions:
- Place turkey and spinach in a microwave-safe bowl.
- Add cream cheese, mustard, salt, and pepper.
- Microwave on high for 2-3 minutes until heated through.
- Stir well before serving.
This microwave turkey and spinach wrap bowl is flavorful, creamy, and low-carb.
Turkey provides protein while spinach adds vitamins and freshness.
It’s perfect for a quick and filling lunch.
Every bite is savory, creamy, and satisfying.
Microwave Mexican Rice and Beans Bowl
Microwave Mexican Rice and Beans Bowl is hearty, flavorful, and quick to prepare.
Rice, black beans, corn, and spices combine for a satisfying vegetarian lunch in minutes.
It’s ideal for busy weekdays or quick meal prep.
Ingredients:
- ½ cup cooked rice
- ½ cup black beans, drained and rinsed
- ¼ cup corn kernels
- 2 tablespoons salsa
- 1 teaspoon cumin
- 1 teaspoon olive oil
- Salt and pepper to taste
Instructions:
- In a microwave-safe bowl, combine rice, beans, corn, salsa, olive oil, cumin, salt, and pepper.
- Cover and microwave on high for 3-4 minutes until heated through.
- Stir well before serving.
This microwave Mexican rice and beans bowl is filling, flavorful, and nutritious.
Beans provide protein while rice adds hearty carbohydrates.
Perfect for a quick vegetarian lunch at home or work.
Every bite is savory, slightly spicy, and satisfying.
Microwave Shrimp and Veggie Stir-Fry
Microwave Shrimp and Veggie Stir-Fry is quick, protein-rich, and flavorful.
Juicy shrimp are combined with colorful vegetables and a savory sauce, making a satisfying lunch in minutes.
It’s perfect for busy workdays or at-home meals.
Ingredients:
- 1 cup raw shrimp, peeled and deveined
- 1 cup broccoli florets
- ½ cup bell peppers, sliced
- 1 tablespoon soy sauce or tamari
- 1 teaspoon sesame oil
- ½ teaspoon garlic powder
Instructions:
- Place shrimp and vegetables in a microwave-safe bowl.
- Drizzle with soy sauce, sesame oil, and sprinkle garlic powder.
- Cover and microwave on high for 3-4 minutes until shrimp are pink and vegetables are tender.
- Stir gently and serve.
This microwave shrimp and veggie stir-fry is savory, colorful, and healthy.
Shrimp provides lean protein while vegetables add vitamins and crunch.
Perfect for a fast, satisfying lunch.
Every bite is flavorful, tender, and delicious.
Microwave Caprese Pasta Bowl
Microwave Caprese Pasta Bowl is fresh, cheesy, and ready in minutes.
Cooked pasta is combined with cherry tomatoes, mozzarella, and basil for a quick, flavorful lunch.
It’s ideal for a vegetarian meal or busy weekday lunch.
Ingredients:
- 1 cup cooked pasta
- ½ cup cherry tomatoes, halved
- ¼ cup mozzarella balls, halved
- 5 fresh basil leaves, chopped
- 1 teaspoon olive oil
- Salt and pepper to taste
Instructions:
- Place cooked pasta in a microwave-safe bowl.
- Add cherry tomatoes, mozzarella, olive oil, salt, and pepper.
- Microwave on high for 1-2 minutes until cheese softens.
- Sprinkle chopped basil before serving.
This microwave Caprese pasta bowl is fresh, cheesy, and satisfying.
Tomatoes and basil provide brightness while mozzarella adds creaminess.
Perfect for a quick vegetarian lunch.
Every bite is flavorful, aromatic, and delicious.
Microwave Taco Bowl
Microwave Taco Bowl is hearty, spicy, and ready in minutes.
Ground beef or turkey is cooked with taco seasoning and layered with beans, cheese, and salsa for a fast lunch.
It’s perfect for taco lovers on busy days.
Ingredients:
- 1 cup cooked ground beef or turkey
- ½ cup black beans, drained
- ¼ cup shredded cheddar cheese
- 2 tablespoons salsa
- ½ teaspoon cumin
- Salt and pepper to taste
Instructions:
- In a microwave-safe bowl, combine cooked meat, beans, cumin, salt, and pepper.
- Microwave on high for 2-3 minutes until heated through.
- Top with shredded cheese and salsa.
- Serve immediately.
This microwave taco bowl is savory, spicy, and filling.
Ground meat provides protein while beans add fiber and texture.
Perfect for a fast, satisfying lunch.
Every bite is bold, hearty, and delicious.
Microwave Veggie Mac and Cheese
Microwave Veggie Mac and Cheese is creamy, cheesy, and comforting.
Pasta, vegetables, and cheese melt together for a quick, satisfying lunch in minutes.
It’s perfect for a cozy meal at home or work.
Ingredients:
- 1 cup cooked pasta
- ½ cup broccoli florets
- ¼ cup shredded cheddar cheese
- ¼ cup milk or unsweetened almond milk
- ½ teaspoon garlic powder
- Salt and pepper to taste
Instructions:
- Place cooked pasta and broccoli in a microwave-safe bowl.
- Add milk, cheese, garlic powder, salt, and pepper.
- Microwave on high for 2-3 minutes until cheese melts and broccoli is tender.
- Stir well and serve.
This microwave veggie mac and cheese is creamy, cheesy, and comforting.
Broccoli adds nutrients while cheese provides richness and flavor.
Perfect for a quick, satisfying lunch.
Every bite is warm, cheesy, and delicious.
Microwave Egg Fried Rice
Microwave Egg Fried Rice is savory, quick, and protein-rich.
Rice is combined with eggs, vegetables, and soy sauce for a low-effort, flavorful lunch.
It’s perfect for a fast workday or home meal.
Ingredients:
- 1 cup cooked rice
- 1 large egg
- ½ cup frozen peas and carrots
- 1 tablespoon soy sauce
- 1 teaspoon sesame oil
- Salt and pepper to taste
Instructions:
- In a microwave-safe bowl, combine rice, peas and carrots, soy sauce, and sesame oil.
- Microwave on high for 1-2 minutes until heated.
- Crack the egg into the rice and stir quickly.
- Microwave for an additional 1-2 minutes until egg is cooked through.
- Stir well and serve.
This microwave egg fried rice is flavorful, filling, and satisfying.
Egg provides protein while vegetables and rice create texture and color.
Perfect for a fast, delicious lunch.
Every bite is savory, aromatic, and hearty.
Microwave BBQ Chicken Sweet Potato Bowl
Microwave BBQ Chicken Sweet Potato Bowl is hearty, flavorful, and simple to make.
Tender chicken and roasted sweet potato are combined with a tangy BBQ sauce for a satisfying low-effort lunch.
It’s perfect for busy weekdays or quick meal prep.
Ingredients:
- 1 medium sweet potato, peeled and diced
- 1 cup cooked chicken, shredded
- 2 tablespoons BBQ sauce (sugar-free if desired)
- 1 teaspoon olive oil
- Salt and pepper to taste
Instructions:
- Place diced sweet potato in a microwave-safe bowl.
- Drizzle with olive oil, salt, and pepper.
- Microwave on high for 4-5 minutes until tender.
- Add shredded chicken and BBQ sauce, stir to combine.
- Microwave for an additional 2 minutes until heated through.
This microwave BBQ chicken sweet potato bowl is savory, slightly sweet, and filling.
Sweet potato adds natural sweetness while chicken provides protein.
Perfect for a quick, hearty lunch at home or work.
Every bite is flavorful, tender, and satisfying.
Microwave Teriyaki Tofu Bowl
Microwave Teriyaki Tofu Bowl is protein-packed, savory, and easy to prepare.
Tofu is combined with vegetables and teriyaki sauce for a healthy, low-effort lunch.
It’s ideal for vegetarians or anyone needing a quick meal.
Ingredients:
- 1 cup firm tofu, cubed
- 1 cup broccoli florets
- ½ cup bell peppers, sliced
- 2 tablespoons teriyaki sauce
- 1 teaspoon sesame oil
Instructions:
- Place tofu and vegetables in a microwave-safe bowl.
- Drizzle with teriyaki sauce and sesame oil.
- Cover and microwave on high for 3-4 minutes until heated through and vegetables are tender.
- Stir gently and serve.
This microwave teriyaki tofu bowl is flavorful, tender, and satisfying.
Tofu provides protein while vegetables add crunch and nutrients.
Perfect for a quick vegetarian lunch.
Every bite is savory, aromatic, and delicious.
Microwave Spinach and Feta Egg Bowl
Microwave Spinach and Feta Egg Bowl is fluffy, creamy, and nutrient-rich.
Eggs are combined with fresh spinach and crumbled feta for a fast, savory lunch.
It’s ideal for a low-carb, high-protein meal.
Ingredients:
- 2 large eggs
- ½ cup fresh spinach, chopped
- 2 tablespoons feta cheese, crumbled
- Salt and pepper to taste
- 1 teaspoon olive oil
Instructions:
- In a microwave-safe bowl, whisk eggs with olive oil, salt, and pepper.
- Add spinach and feta; mix gently.
- Microwave on high for 2-3 minutes until eggs are set, stirring halfway through.
- Allow to cool for 1 minute before serving.
This microwave spinach and feta egg bowl is fluffy, savory, and nutritious.
Spinach provides vitamins while feta adds tangy richness.
Perfect for a quick lunch or high-protein meal.
Every bite is creamy, flavorful, and satisfying.
Microwave Sausage and Veggie Skillet Bowl
Microwave Sausage and Veggie Skillet Bowl is hearty, protein-rich, and easy to prepare.
Sliced sausage, peppers, and zucchini cook quickly in the microwave for a flavorful, low-effort lunch.
It’s ideal for busy workdays or meal prep.
Ingredients:
- 1 cup cooked sausage, sliced
- ½ cup bell peppers, diced
- ½ cup zucchini, diced
- 1 teaspoon olive oil
- Salt and pepper to taste
Instructions:
- Place sausage, peppers, and zucchini in a microwave-safe bowl.
- Drizzle with olive oil, salt, and pepper.
- Cover and microwave on high for 3-4 minutes until vegetables are tender and sausage is heated through.
- Stir and serve immediately.
This microwave sausage and veggie skillet bowl is savory, hearty, and satisfying.
Sausage adds protein while vegetables provide freshness and texture.
Perfect for a fast, delicious lunch.
Every bite is flavorful, warm, and filling.
Microwave Mediterranean Chickpea Bowl
Microwave Mediterranean Chickpea Bowl is flavorful, wholesome, and vegetarian-friendly.
Chickpeas, tomatoes, olives, and feta combine for a quick, protein-rich lunch packed with Mediterranean flavors.
It’s perfect for busy weekdays or meal prep.
Ingredients:
- 1 cup canned chickpeas, drained and rinsed
- ½ cup cherry tomatoes, halved
- ¼ cup feta cheese, crumbled
- 5 olives, sliced
- 1 teaspoon olive oil
- ½ teaspoon oregano
- Salt and pepper to taste
Instructions:
- In a microwave-safe bowl, combine chickpeas, cherry tomatoes, feta, olives, olive oil, oregano, salt, and pepper.
- Microwave on high for 2-3 minutes until warmed through.
- Stir gently and serve.
This microwave Mediterranean chickpea bowl is fresh, flavorful, and satisfying.
Chickpeas provide protein and fiber while vegetables and feta add texture and taste.
Perfect for a quick vegetarian lunch.
Every bite is savory, aromatic, and hearty.
