Person wearing oven mitts placing a tray of small cakes into an open microwave.

Perfect your microwave skills and impress your roommate with these residence hall friendly recipes that are sure to satisfy. All of these recipes are great to make at home or pack with you to campus.


A breakfast burrito cut in half.Breakfast burrito

Prep time: 10 minutes
Cook time: 3 minutes
Dietary info: Vegetarian, gluten free


  • 2 eggs
  • 2 tablespoons low-fat milk
  • ¼ cup black beans
  • 1 whole grain tortilla
  • 2 tablespoons shredded cheddar cheese
  • 1/5 avocado, sliced
  • 2 tablespoons salsa


  1. Coat a microwave safe coffee mug with cooking spray.
  2. Add eggs and milk to the cup, beat until blended.
  3. Microwave on high power for 45 seconds; stir.
  4. Add in black beans and stir again.
  5. Microwave until eggs and beans are almost set, about 30 to 45 seconds longer.
  6. When the egg and bean mixture is hot, spoon it onto the tortilla and top with shredded cheese, avocado and salsa.
  7. Wrap tortilla into a burrito.

Mason jar of oats with berries.Fruity overnight oats

Prep time: 10 minutes
Cook time: 0 minutes
Dietary info: Vegetarian, vegan, gluten free, dairy free


  • ½ cup dry rolled oats
  • 1 ¼ cup unsweetened almond milk
  • 2 tablespoons chia seeds
  • 1 peach, cubed or apple or ¾ cup berries
  • 1 tablespoon raisins
  • 1 teaspoon vanilla extract
  • 1 teaspoon ground cinnamon


  1. Put dry oats, almond milk and chia seeds in a bowl.  Place in the refrigerator and leave overnight.
  2. In the morning add fruit, raisins, vanilla extract (if desired) and cinnamon.  Mix together.

    Lunch and dinner

    Bean and cheese quesadilla on a cutting board.Bean and cheese quesadilla

    Prep time: 10 minutes
    Cook time: 1 minutes
    Dietary info: Vegetarian


    • 2 wheat tortillas 
    • 2/3 cup of shredded cheese
    • 1/3 cup black beans
    • Precooked refrigerated or canned chicken
    • Salsa or guacamole for taste


    1. Place tortilla on microwave plate.
    2. Add cheese, beans, chicken and salsa.
    3. Place the second tortilla on top.
    4. Microwave for 1 minute.  Add guacamole on top.

    Cup of mac n cheese with a spoon.Mac n cheese in a mug

    Prep time: 5 minutes
    Cook time: 8 minutes
    Dietary info: Vegetarian, gluten free (optional)


    • 1 cup water
    • ½ cup elbow macaroni
    • ½ cup cheeses of choice
    • Salt, pepper, hot sauce to taste


    1. Put macaroni in a mug and pour in water. (You may want to add more or less water depending on mug size, but there should be more than enough to completely cover noodles). 
    2. Microwave on high for 8 minutes pausing at the 5 and 2 minute mark to stir and add more water if necessary.
    3. Cook until al dente. 
    4. Add cheese to pasta mixing with the small amount of water remaining at the bottom of the mug.
    5. If cheese does not completely melt, pop the mug back in the microwave for 30-60 seconds.
    6. Add salt, pepper, hot sauce or other spices you desire.

    If you are feeling really fancy with your microwave cooking skills add any veggies you like such as, red peppers or chopped broccoli.


    Glass cup of yogurt with banana, peanut butter and granola.Peanut butter parfait

    Prep time: 5 minutes
    Cook time: 0 minutes
    Dietary info: Vegetarian, gluten free, dairy free (optional)


    • 1 cup plain Greek yogurt or dairy free yogurt
    • 1 tablespoon natural peanut butter or nut butter of choice
    • ¼ cup granola
    • 1 banana


    1. Mix yogurt, peanut butter and granola in a bowl.  
    2. Slice bananas and put on top of yogurt mixture.

    Plate of crisp homemade potato chips with a small bowl of salt.Microwave potato chips

    Prep time: 10 min
    Cook time: 5 minutes
    Dietary info: Vegetarian, gluten free, dairy free


    • 1 white potato or sweet potato
    • 1 tbsp cooking oil
    •  salt


    1. Wash and dry the potato. Cut the potato into thin chips.
    2. Place the potato slices on a plate in a single layer. Sprinkle with salt.
    3. Microwave for 5 minutes, or until they become crispy. 

    Check out campus resources

    • Nutrition Services provides nutrition counseling for students. Our Registered Dietitian Nutritionists (RDN) are able to help with a variety of concerns from mindful eating to digestive disorders and gut health. Appointments are currently available through telehealth. Nutrition Services also provides a number of nutrition assessment tools online.
    • If you are struggling with food insecurity, Wardenburg Health Center offers a free food pantry. Visit the front desk or call 303-492-6280 for more information. The Buff Pantry program is also available and can provide up to 25 lbs of food each week to eligible students. Buff Pantry is open Tuesday through Thursday from 11 a.m. to 7 p.m. in UMC 139 (next to Jamba Juice).
    • Students living in residence halls also have access to retail markets. Retail markets accept debit/credit cards, Campus Cash and Munch Money. Munch Money is a balance stored on a student’s Buff OneCard that renews each semester with their meal plan. Explore even more dining options by visiting one of our retail markets for food and other necessities. To find more dining options, visit the dining website
    • Need tips for shopping on a budget? Check out our article: 4 tips for eating healthy on a budget.

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