Making the transition to adult life comes with new friends, new territory, and new skills…like cooking! Ready within 10 minutes with minimal equipment, these 10 healthy meals to make in your dorm are perfect for between classes or for late-night study breaks!
For Those Who Cook…
You may think dorm life means you’re stuck with bad dining hall food and off-brand Ramen but you can craft amazing dorm-friendly meals with the right recipes! For those who feel comfortable getting a little creative, these 5 recipes are perfect for curling up with after a long day at the library or heading out the door for that 8 a.m.!
Serves: Makes 4-5 servings
Prep Time: 25 minutes
- 1 spaghetti squash, small
- 2 Tbsp. olive oil
- 2 cloves garlic, minced
- 2 tomatoes, chopped
- 2 Tbsp. fresh basil, minced
- 1 tsp. balsamic vinegar
- 1/4 cup parmesan cheese
- salt and pepper to taste
- Using a sharp paring knife, stab/pierce the spaghetti squash in 6-8 places + place on microwave-safe plate.
- Microwave on high for 10-15 minutes, rotating the squash halfway during cooking (for a 3.25 lb. squash, 12 minutes is good) The squash is done when a fork easily pierces the squash.
- Carefully cut the squash in half, lengthwise, and discard the seeds. Place 1/2 of the squash in fridge for later use.
- Using two forks, to scrape apart the strands of the remaining 1/2 squash to make about 4 cups.
- Heat olive oil in a large saute pan over medium heat. Add in the garlic and cook for 1 minute.
- Add tomatoes and basil, cook for another minute.
- Turn heat to medium-high, add spaghetti squash, season with salt and pepper, drizzle with balsamic vinegar, and toss.
- Taste-test for taste and texture, cooking an additional 2-3 minutes if needed.
- Remove from heat, top with cheese, and enjoy!
Serves: Makes 1 serving
Prep Time: 2 minutes
- Non-stick cooking spray
- 1/2 English Muffin
- 1 cold egg
- 1 Tbsp. plain yogurt
- 1 Tbsp. pico de gallo
- Pinch of salt
- 1 Tbsp. cooked protein
- 2 Tbsp. cheese
- Optional garnishes: diced tomatoes, sliced avocados, extra pico de gallo
- Spray the edges of a microwave-safe mug with non-stick cooking spray.
- Gently press English muffin into bottom ofe mug—it should be a tight fit.
- Sprinkle half of the cheese over English muffin
- In a separate small bowl, whisk together egg, yogurt, pico de gallo and a pinch of salt until frothy.
- Pour over the muffin, and top with protein and remaining cheese.
- Microwave on high heat for 1 1/2 – 2 minutes, until puffy and cooked through.
- Top with additional toppings + enjoy!
Serves: Makes 1 serving
Prep Time: 5 minutes
- 3 Tbsp. banana, mashed
- ¼ cup egg white
- ½ cup quinoa flakes
- 1 Tbsp. cocoa nibs
- 1 Tbsp. pecans, chopped
- pinch cinnamon and nutmeg
- Spray a 16oz. microwave/oven safe dish + set aside.
- Drop all ingredients in a small bowl and mix until fully incorporated.
- Press mixture into prepared dish and even out with fork.
- Place in the microwave and cook for 2.5 minutes or until it pulls away from the sides of the dish. (Don’t bake it too long, or you’ll have a chocolate Frisbee!)
- Allow to rest for 1 minute before tipping over onto a plate and adding toppings!
Serves: Makes 4 servings
Prep Time: 15 minutes
- 2 Tbsp. butter
- 1/2 onion, finely chopped
- 2 garlic cloves, finely chopped
- 1 cup Arborio rice
- 2 cups broth
- 1/2 cup white wine
- 2 cups Butternut squash, cubed
- Sage leaves
- Adding 1/2 Tbsp. butter to each ramekin + a spoonful of onions.
- Microwave for 1 1/2 minutes on high, stirring after 30 seconds to distribute the melted butter.
- Add pinch of garlic, 1/4 cup rice, and 1/4 + 2 tablespoons broth to each.
- Loosely cover with plastic wrap and heat in the microwave at 50% power level for 2 minutes. Remove and stir. Add additional broth if necessary. Repeat heating process.
- After heating for 4 minutes you’ll add 1-2 Tbsp. wine, divide the butternut squash between all 4 cups, cover loosely, and heat for another 2 minutes at 50%.
- Add chopped sage leaves and heat on 50% power for another minute.
- Top with parmesan and enjoy!
Serves: Makes 1 serving
Prep Time: 10 minutes
- 1 cup cooked jasmine rice
- 2 Tbsp. frozen peas
- 2 Tbsp. chopped red pepper
- 1/2 stalk green onion, sliced
- Pinch of purple cabbage, shredded
- 1 egg
- 1 Tbsp. low-sodium soy sauce
- 1/2 tsp sesame oil
- 1/2 tsp onion powder
- 1/4 tsp five-spice powder
- Place rice in large microwave-safe mug and top with peas, red pepper, green onion, + cabbage on top.
- Cover the mug with plastic + puncture one or two small holes through the film, then microwave on high for 1 minute 15 seconds.
- In separate bowl, beat egg and mix in the seasonings
- Pour the egg mixture into the mug, and stir with vegetables and rice.
- Cover with plastic and microwave for up to 1 minute 30 seconds.
- Let the fried rice stand for a minute to finish cooking, then use a fork to fluff up the rice and serve!
- 1 cup 2% cottage cheese
- ½ cup 2% greek yogurt
- fresh berries
- chocolate chips
- shredded coconut
- 1 svg. TLS Shake – Vanilla
- In a small bowl, combine the cottage cheese with yogurt + TLS Shake until combined.
- Spoon equally into two serving bowls.
- Top with fresh berries, chocolate chips, coconut, and drizzle with honey, and enjoy!
For Those That Don’t…
Not a master in the kitchen? That’s okay! Even if you’re iffy on your kitchen skills, bistroMD offers pre-prepped and pre-portioned meals that are ready fter just a few minutes in the microwave. Here are a few of our favorite go-to’s for the college student you know:
If you like bacon cheeseburgers then this bacon cheeseburger meatloaf is perfect for you! Topped with a smoky, savory tomato-bacon jam alongside a mix of roasted veggies and yuca fries, this meal has all the taste with none of the prep!
With a chili garlic sauce + creamy coconut milk, these Thai-inspired scallops perfectly complement the flavors of red bell pepper and Thai basil in the herbed couscous to complete this vibrant, Asian-inspired dish!
This veggie bowl is filled to the brim with flavor! Hearty roasted sweet potatoes, cauliflower, black beans, and red onions are tossed with lime and cilantro then topped with our bright red raspberry chipotle sauce to make the perfect fusion of sweet and spicy flavors!
This Italian ‘hunter-style’ dish combines it all; diced chicken in a classic tomato sauce made with white wine, green peppers, onions, and capers. This meal is completed with a side of fresh Italian-cut green beans and seasoned with garlic and basil!
Which of these is one of your favorite healthy meals to make in your dorm?
Tell us in the comments below, then send this on to your college student!