50+ Quick and Easy Microwave Lunch Recipes for Busy Days

In today’s fast-paced world, finding a quick, delicious, and healthy lunch can be a challenge, especially when time is limited. That’s where the microwave comes in.

Whether you’re at home, at work, or in a dorm room, a microwave is your best friend when it comes to preparing meals in minutes. With just a few ingredients and a little creativity, you can whip up a satisfying lunch without spending hours in the kitchen.

In this blog post, we’ve gathered 50+ microwave lunch recipes that are not only quick but also full of flavor and nutrition.

From veggie-packed meals to protein-rich bowls and comforting wraps, these microwave lunch ideas will keep you fueled throughout the day. Say goodbye to bland, processed lunch options and hello to vibrant, homemade meals that only take minutes to prepare.

Ready to discover microwave magic? Let’s dive into these easy lunch recipes that will revolutionize your midday meal!

50+ Quick and Easy Microwave Lunch Recipes for Busy Days

There you have it! A collection of 50+ microwave lunch recipes that are perfect for busy days when you need something fast, nutritious, and tasty.

The microwave is an incredibly versatile tool that can help you create everything from hearty soups to light wraps, all in a matter of minutes.

These recipes are designed to make lunch something you actually look forward to, with plenty of options to suit your taste, dietary preferences, and time constraints.

Whether you’re a seasoned microwave chef or a newbie, these easy-to-make meals will take your lunch game to the next level.

So, the next time hunger strikes, skip the drive-thru and use your microwave to prepare a meal that’s both satisfying and delicious.

Enjoy these recipes, and let your microwave be your kitchen’s unsung hero!

Microwave Veggie & Cheese Quesadilla

This microwave veggie and cheese quesadilla is a quick, nutritious, and delicious lunch option. Loaded with fresh vegetables and gooey cheese, this dish comes together in minutes and is perfect for a busy day. It’s customizable based on what veggies and cheese you have on hand, making it a versatile meal.

Ingredients:

• 2 flour tortillas
• ½ cup shredded cheddar cheese
• ¼ cup diced bell peppers
• ¼ cup diced onions
• ¼ cup sliced mushrooms
• ¼ cup corn kernels (optional)
• 2 tbsp salsa
• 1 tsp olive oil (optional)
• Salt and pepper to taste

Instructions:

1. Lay one tortilla flat on a microwave-safe plate.
2. Sprinkle shredded cheddar cheese evenly across the center.
3. Top with diced bell peppers, onions, mushrooms, and corn.
4. Drizzle salsa over the veggies and sprinkle with salt and pepper.
5. Place the second tortilla on top of the filled tortilla.
6. Microwave on high for 1-2 minutes until the cheese is melted and the tortilla is warm.
7. Optionally, brush a little olive oil on top and microwave for an additional 20 seconds for a crispier finish.
8. Cut into wedges and serve immediately with extra salsa if desired.

This microwave veggie and cheese quesadilla is not only incredibly easy to make but also packed with flavors and nutrients. The combination of melty cheese and fresh veggies makes each bite satisfying and wholesome. Plus, it’s ready in under 5 minutes, making it a great option for anyone short on time. You can customize it with your favorite fillings or leftovers, ensuring you never get bored of this delicious lunch.

Microwave Chicken and Broccoli Rice Bowl

This microwave chicken and broccoli rice bowl is a savory, filling lunch that offers a balance of protein, fiber, and veggies. It’s made in one bowl, making it a low-mess, quick lunch idea. The best part? You can prepare it with frozen ingredients, making it an effortless option for busy days.

Ingredients:

• 1 cup cooked rice (microwavable rice works perfectly)
• ½ cup cooked chicken (rotisserie or leftover chicken works)
• ½ cup frozen broccoli florets
• ¼ cup shredded mozzarella or cheddar cheese
• 1 tbsp soy sauce
• 1 tsp olive oil or butter
• Salt and pepper to taste

Instructions:

1. In a microwave-safe bowl, combine the rice and frozen broccoli.
2. Add a splash of water to the bowl and microwave for 2-3 minutes, or until the broccoli is fully heated through.
3. Stir in the cooked chicken and soy sauce. Microwave for another 1-2 minutes, or until the chicken is heated through.
4. Top with cheese and microwave for 30 seconds, or until the cheese is melted and bubbly.
5. Drizzle with olive oil or butter for added richness, and season with salt and pepper to taste.
6. Serve immediately and enjoy!

This microwave chicken and broccoli rice bowl is the epitome of comfort food, combining juicy chicken, vibrant broccoli, and creamy cheese over fluffy rice. It’s quick to assemble, full of nutrients, and easily customizable based on your preferences or what’s available in your kitchen. Whether you’re looking for a hearty lunch or a post-workout meal, this bowl hits all the right notes.

Microwave Spinach and Ricotta Stuffed Sweet Potato

A delicious and healthy lunch, this microwave spinach and ricotta stuffed sweet potato offers a rich combination of creamy cheese and savory greens. Sweet potatoes are packed with vitamins and fiber, and when paired with spinach and ricotta, they make for a balanced, satisfying lunch.

Ingredients:

• 1 medium sweet potato
• ½ cup fresh spinach
• 3 tbsp ricotta cheese
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 tbsp grated Parmesan cheese (optional)
• Red pepper flakes (optional)

Instructions:

1. Pierce the sweet potato several times with a fork and microwave on high for 6-8 minutes, or until soft and tender.
2. While the sweet potato is cooking, sauté spinach in olive oil in a microwave-safe bowl for 1-2 minutes until wilted. Alternatively, you can microwave the spinach on its own for 1 minute.
3. Once the sweet potato is ready, cut it open and gently fluff the inside with a fork.
4. Mix the ricotta cheese and sautéed spinach together, then spoon the mixture into the sweet potato.
5. Sprinkle with Parmesan cheese and microwave for another 30-45 seconds until the cheese is melted and the filling is hot.
6. Season with salt, pepper, and red pepper flakes if desired, and serve.

This microwave spinach and ricotta stuffed sweet potato is a comforting and healthy lunch that can be prepared quickly. The combination of sweet potato’s natural sweetness and the savory spinach and ricotta filling creates a satisfying, flavorful meal. It’s rich in nutrients, fiber, and protein, making it a great option for a light but filling lunch. Plus, it’s easy to make and perfect for meal prepping in advance.

Microwave Tuna Melt

A classic tuna melt, made in the microwave, is a quick and satisfying lunch. With a creamy tuna salad topped with melted cheese on a crisp bread base, this dish delivers comfort in under five minutes. It’s perfect for when you crave something hearty yet quick and easy.

Ingredients:

• 1 can of tuna (drained)
• 2 tbsp mayonnaise
• 1 tbsp mustard (optional)
• 2 slices of bread (whole wheat or white)
• 2 slices of cheddar or Swiss cheese
• 1 tbsp finely chopped onions (optional)
• Salt and pepper to taste

Instructions:

1. In a bowl, mix the drained tuna, mayonnaise, mustard, and chopped onions (if using). Season with salt and pepper.
2. Spread the tuna mixture evenly over one slice of bread.
3. Top the tuna with a slice of cheese, and then place the second slice of bread on top to form a sandwich.
4. Place the sandwich on a microwave-safe plate and microwave on high for 1-2 minutes, or until the cheese has melted and the bread is warm.
5. Serve immediately, cutting in half for easy eating.

This microwave tuna melt is a quick, cheesy, and protein-packed lunch option. The creamy tuna salad pairs perfectly with the melted cheese, and the bread gets slightly toasted in the microwave, giving you a satisfying crunch. It’s an ideal dish for when you’re in a rush and want something filling without the hassle. Plus, you can personalize the filling with your favorite ingredients like pickles, celery, or even a squeeze of lemon for added flavor.

Microwave Egg Fried Rice

Microwave egg fried rice is a fantastic lunch option that combines the flavors of a traditional fried rice dish with the ease of microwave cooking. Packed with protein from eggs and fiber from veggies, this quick recipe is both satisfying and nutritious.

Ingredients:

• 1 cup cooked rice (microwavable rice works well)
• 1 egg
• ¼ cup frozen peas and carrots
• 1 tbsp soy sauce
• 1 tbsp sesame oil (optional)
• 1 tbsp green onions, chopped (optional)
• Salt and pepper to taste

Instructions:

1. In a microwave-safe bowl, whisk the egg and add a pinch of salt and pepper. Microwave on high for 30-45 seconds, or until the egg is scrambled and cooked through.
2. Add the cooked rice and frozen peas and carrots to the bowl. Drizzle the soy sauce and sesame oil over the mixture.
3. Stir everything together, breaking up any clumps of rice. Microwave on high for 1-2 minutes, or until the rice is hot and the veggies are cooked.
4. Garnish with chopped green onions if desired, and serve immediately.

This microwave egg fried rice is a quick and versatile meal that can be customized with various vegetables or proteins. It’s a perfect solution for a busy lunch, and the combination of fluffy rice, savory soy sauce, and scrambled egg delivers a satisfying, comforting meal. Whether you use leftover rice or microwaveable rice, the dish comes together in under five minutes, making it ideal for those days when time is tight.

Microwave Caprese Salad Sandwich

A Caprese salad sandwich made in the microwave brings together fresh tomatoes, creamy mozzarella, and fragrant basil, all layered between warm, toasty bread. This simple, yet delicious sandwich takes just a few minutes and is packed with Mediterranean flavors.

Ingredients:

• 2 slices of Italian or baguette bread
• 2-3 slices of fresh mozzarella
• 1 medium tomato, sliced
• Fresh basil leaves
• 1 tbsp olive oil
• Salt and pepper to taste
• Balsamic glaze (optional)

Instructions:

1. Lay the slices of mozzarella and tomato on one slice of bread.
2. Add fresh basil leaves on top of the tomato and season with salt and pepper.
3. Drizzle olive oil over the sandwich and place the second slice of bread on top.
4. Microwave the sandwich on high for 1-2 minutes, or until the cheese starts to melt and the bread is slightly toasted.
5. Drizzle with balsamic glaze if desired and serve immediately.

This microwave Caprese salad sandwich is a light, fresh, and flavorful lunch option that comes together quickly. The mozzarella melts just enough to bind the sandwich, while the fresh basil and tomato bring a burst of freshness. The balsamic glaze adds a tangy finish that elevates the entire sandwich. Perfect for a quick, light lunch or even a snack, this sandwich offers a taste of Italy without the time commitment.

Microwave Pesto Chicken Wrap

The microwave pesto chicken wrap is a flavorful, easy lunch that combines tender chicken, fresh vegetables, and a creamy pesto sauce all wrapped in a soft tortilla. It’s a balanced meal with protein, healthy fats, and veggies, and it takes less than 5 minutes to prepare!

Ingredients:

• 1 cooked chicken breast (shredded or sliced)
• 2 tbsp pesto sauce
• 1 flour tortilla
• ¼ cup shredded mozzarella cheese
• ¼ cup diced tomatoes
• 1 handful of spinach or lettuce
• Salt and pepper to taste

Instructions:

1. In a microwave-safe bowl, toss the shredded or sliced chicken with the pesto sauce until well-coated.
2. Place the tortilla on a microwave-safe plate and microwave for 20-30 seconds to warm it slightly.
3. Spread the pesto chicken mixture in the center of the tortilla.
4. Sprinkle shredded mozzarella cheese over the chicken, and top with diced tomatoes and spinach or lettuce.
5. Fold the sides of the tortilla in and roll it up tightly to form a wrap.
6. Microwave the wrap for 30-40 seconds until the cheese is melted and the wrap is heated through.
7. Cut in half and serve immediately.

The microwave pesto chicken wrap is a quick and delightful meal that packs tons of flavor in every bite. The pesto sauce brings a refreshing herbal richness, while the chicken provides a solid source of protein. The wrap is customizable, allowing you to add extra vegetables or use a whole wheat tortilla for a healthier option. This lunch can be eaten on the go or as a light yet satisfying meal.

Microwave Veggie Mac and Cheese

This microwave veggie mac and cheese is a creamy, comforting dish that’s ready in minutes. Packed with vegetables and a rich cheese sauce, it’s a great option for a quick lunch that’s both filling and nutritious. Plus, it’s made in one bowl for minimal cleanup!

Ingredients:

• 1 cup elbow macaroni (or any pasta shape)
• ¼ cup broccoli florets
• ¼ cup shredded cheddar cheese
• 2 tbsp milk
• 1 tbsp butter
• Salt and pepper to taste

Instructions:

1. In a microwave-safe bowl, add the macaroni and enough water to cover the pasta. Microwave on high for 3-4 minutes or until the pasta is just about tender.
2. Add the broccoli florets to the bowl and microwave for an additional 2-3 minutes, or until both the pasta and broccoli are tender.
3. Drain any excess water and stir in the butter, milk, and shredded cheddar cheese.
4. Microwave for 30-45 seconds, or until the cheese has melted and the sauce is creamy.
5. Season with salt and pepper to taste, and serve hot.

This microwave veggie mac and cheese is the ultimate comfort food, but with the added benefit of healthy vegetables. The creamy cheese sauce and tender broccoli elevate the simple pasta, making it a well-rounded lunch that’s quick and easy to make. You can also customize the recipe by adding other veggies or using different types of cheese for varied flavors. It’s an excellent choice for when you want something cozy yet nutritious.

Microwave Turkey & Avocado Sandwich

This microwave turkey and avocado sandwich is a healthy and flavorful option for a quick lunch. The creamy avocado, lean turkey, and melted cheese combine perfectly between slices of toasted bread, offering a satisfying meal that is both hearty and fresh.

Ingredients:

• 2 slices whole wheat bread
• 3-4 slices of deli turkey
• ½ ripe avocado, sliced
• 1 slice of Swiss or cheddar cheese
• 1 tbsp mayonnaise (optional)
• Salt and pepper to taste

Instructions:

1. Place the slices of bread on a microwave-safe plate. Spread mayonnaise on one slice of bread if desired.
2. Layer the deli turkey, avocado slices, and cheese on top of the bread.
3. Place the sandwich in the microwave and heat on high for 30-40 seconds, or until the cheese is melted and the bread is warm.
4. Season with salt and pepper to taste and serve immediately.

The microwave turkey and avocado sandwich offers a delightful balance of creamy, savory, and fresh flavors. The turkey adds lean protein, while the avocado provides healthy fats, making it both satisfying and nutritious. The melted cheese and warm bread create the perfect texture, while the microwave ensures that this sandwich comes together in just minutes. It’s a great choice for a light, yet filling lunch that can easily be customized with your favorite ingredients.

Microwave Chicken Quesadilla

A microwave chicken quesadilla is a simple yet satisfying lunch that comes together in just a few minutes. With tender chicken, melted cheese, and a crispy tortilla, it’s a delicious and filling meal that’s perfect for when you need something quick and flavorful.

Ingredients:

• 1 flour tortilla
• ½ cup cooked chicken (shredded or sliced)
• ½ cup shredded Mexican cheese blend
• 2 tbsp salsa
• 1 tbsp sour cream (optional)
• 1 tbsp chopped cilantro (optional)

Instructions:

1. Lay the tortilla flat on a microwave-safe plate.
2. Spread the cooked chicken evenly over half of the tortilla, then sprinkle with the shredded cheese.
3. Spoon salsa over the chicken and cheese mixture.
4. Fold the tortilla in half to form a half-moon shape.
5. Microwave on high for 1-2 minutes, or until the cheese is fully melted and the tortilla is warm.
6. Optionally, garnish with sour cream and chopped cilantro before serving.

The microwave chicken quesadilla is a quick and satisfying meal that hits all the right notes. The combination of warm, melted cheese and savory chicken is perfectly balanced with a touch of salsa for extra flavor. This dish is highly customizable—feel free to add extra ingredients like bell peppers, onions, or jalapeños for added flavor and crunch. Perfect for lunch or a snack, this quesadilla is a foolproof choice when you’re craving something cheesy and delicious.

Microwave Egg and Veggie Mug Scramble

A microwave egg and veggie mug scramble is a nutritious and filling lunch that can be prepared in minutes. Packed with eggs, vegetables, and cheese, it’s a great option for a high-protein, low-effort meal that you can enjoy in a mug—ideal for a quick lunch break.

Ingredients:

• 2 large eggs
• ¼ cup diced bell pepper
• ¼ cup diced onion
• 2 tbsp shredded cheese (cheddar or mozzarella)
• Salt and pepper to taste
• 1 tbsp milk (optional)

Instructions:

1. Crack the eggs into a microwave-safe mug, and whisk them together.
2. Add the diced bell pepper, onion, and shredded cheese to the mug. Season with salt and pepper.
3. If you like a fluffier scramble, add 1 tbsp of milk to the mixture and stir.
4. Microwave on high for 1-2 minutes, stirring halfway through, until the eggs are fully cooked and fluffy.
5. Serve immediately, garnished with extra cheese or herbs if desired.

This microwave egg and veggie mug scramble is the ultimate in convenience and flavor. It combines the nutrition of eggs and veggies with the indulgence of melted cheese, making it a satisfying lunch that will keep you energized. The best part is that it can be prepared in a single mug, making cleanup a breeze. You can also mix and match veggies to suit your taste or what you have on hand, making it a versatile and customizable meal.

Microwave Sweet Potato and Black Bean Bowl

This microwave sweet potato and black bean bowl is a healthy, filling, and flavorful lunch that’s packed with protein, fiber, and vitamins. The combination of roasted sweet potatoes, black beans, and spices makes for a nourishing meal that’s easy to make in the microwave.

Ingredients:

• 1 medium sweet potato (peeled and diced)
• ½ cup canned black beans (drained and rinsed)
• 1 tbsp olive oil
• ½ tsp cumin
• ½ tsp chili powder
• Salt and pepper to taste
• 1 tbsp cilantro, chopped (optional)
• 1 tbsp sour cream or Greek yogurt (optional)

Instructions:

1. Place the diced sweet potato in a microwave-safe bowl and drizzle with olive oil. Sprinkle with cumin, chili powder, salt, and pepper.
2. Microwave the sweet potatoes on high for 4-5 minutes, stirring halfway through, until tender.
3. Add the black beans to the bowl and microwave for an additional 1-2 minutes to warm through.
4. Optionally, top the bowl with chopped cilantro and a dollop of sour cream or Greek yogurt before serving.

This microwave sweet potato and black bean bowl is a quick, healthy, and satisfying meal that’s perfect for a wholesome lunch. The sweet potato provides a rich source of vitamins and fiber, while the black beans add protein and depth. The spices bring a warm, flavorful kick, and the optional toppings elevate the dish with creaminess and freshness. It’s an ideal meal for when you want something light but filling, and it comes together in under 10 minutes.

Microwave Veggie Fried Rice

This microwave veggie fried rice is a quick and healthy lunch option that comes together in minutes. Packed with colorful vegetables and seasoned with soy sauce and sesame oil, it’s a light but filling meal that can be customized with any leftover veggies or protein you have on hand.

Ingredients:

• 1 cup cooked rice (preferably cold)
• ½ cup mixed vegetables (carrots, peas, corn, or bell peppers)
• 1 egg (optional)
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1 green onion, chopped
• Salt and pepper to taste

Instructions:

1. In a microwave-safe bowl, combine the cooked rice and mixed vegetables.
2. If using, crack the egg into the bowl and stir to scramble it in with the rice and veggies.
3. Microwave the mixture on high for 2-3 minutes until heated through, stirring halfway through.
4. Drizzle the soy sauce and sesame oil over the rice, then stir to coat evenly.
5. Top with chopped green onion, and season with salt and pepper to taste.

This microwave veggie fried rice is the perfect solution when you’re craving takeout but don’t have the time. It’s quick, versatile, and can easily be adapted based on what you have in your fridge. The soy sauce and sesame oil create a rich, savory flavor, while the vegetables add freshness and crunch. You can also add any leftover protein like chicken, shrimp, or tofu to make it a complete meal.

Microwave Spaghetti Squash with Marinara

This microwave spaghetti squash with marinara is a healthy, low-carb lunch option that’s as comforting as it is nutritious. The spaghetti squash acts as a stand-in for pasta, and the marinara sauce brings all the flavor without the carbs. It’s a quick and filling dish that’s perfect for a midday pick-me-up.

Ingredients:

• 1 small spaghetti squash
• 1 cup marinara sauce
• 1 tbsp olive oil
• ½ tsp garlic powder
• 1 tbsp grated Parmesan cheese (optional)
• Salt and pepper to taste

Instructions:

1. Slice the spaghetti squash in half lengthwise and remove the seeds.
2. Drizzle the squash halves with olive oil and sprinkle with garlic powder, salt, and pepper.
3. Place the squash halves cut-side down in a microwave-safe dish and microwave on high for 8-10 minutes until the squash is tender and easily shredded with a fork.
4. Once the squash is cooked, use a fork to scrape out the flesh into spaghetti-like strands.
5. Top with marinara sauce and microwave for an additional 1-2 minutes to heat the sauce through.
6. Sprinkle with Parmesan cheese (if using) and serve.

This microwave spaghetti squash with marinara is an excellent, guilt-free alternative to traditional pasta. The spaghetti squash provides a hearty base with a slight sweetness, while the marinara sauce adds a rich, tangy contrast. The addition of Parmesan gives it a touch of creaminess and flavor. This meal is perfect for anyone looking for a low-carb, nutritious lunch that doesn’t sacrifice taste or texture.

Microwave Tuna Salad Lettuce Wraps

These microwave tuna salad lettuce wraps are a quick, refreshing, and healthy lunch. Packed with protein and healthy fats, they’re made with simple pantry ingredients, and the cool, crisp lettuce provides a satisfying crunch while keeping the meal light and low-carb.

Ingredients:

• 1 can tuna (drained)
• 2 tbsp mayonnaise or Greek yogurt
• 1 tbsp Dijon mustard
• ½ tsp lemon juice
• Salt and pepper to taste
• 6-8 large lettuce leaves (romaine or butter lettuce works best)
• 1 tbsp chopped dill pickles or relish (optional)

Instructions:

1. In a microwave-safe bowl, combine the tuna, mayonnaise or Greek yogurt, Dijon mustard, lemon juice, salt, and pepper. Stir until well combined.
2. Microwave the tuna mixture for 30-45 seconds until warmed through.
3. Arrange the lettuce leaves on a plate and spoon the tuna mixture onto each leaf.
4. Optionally, add chopped pickles or relish for extra flavor.
5. Wrap the lettuce leaves around the tuna mixture and enjoy immediately.

These microwave tuna salad lettuce wraps are an incredibly quick and easy lunch option that’s both refreshing and satisfying. The tuna mixture is creamy and flavorful, with the Dijon mustard and lemon juice adding a nice tangy kick. The lettuce wraps provide a crisp, low-calorie base that makes this meal both healthy and filling. You can customize the tuna salad with your favorite add-ins like chopped celery or hard-boiled eggs for extra protein. Perfect for a light yet satisfying meal, these wraps are a great choice when you need something nutritious and delicious in no time.

Note: More recipes are coming soon!