Recipes

Recipe on an iPad with food in the background

Welcome to our student-friendly recipe hub! Here, you'll find easy, affordable, and nutritious recipes created by our dietetic interns to help you fuel your body while balancing a busy schedule. Eating well is essential for energy, focus, and overall well-being, so whether you are looking for a quick snack, a budget friendly meal, or a nutritious twist on a favorite dish, we've got you covered. 

Black Bean Quesadilla

Ingredients: 2 tortillas, 2 tbsp shredded cheese, 1 tbsp onions and peppers (frozen or fresh), 1 tbsp canned black beans; Instructions: 1. rinse and drain canned beans, 2. Allow frozen onions and peppers to thaw for about 10 min, pat dry, 3. Place one tortilla on a microwave-safe plate, 4. sprinkle cheese, veggies, and beans on top, 5. Microwave for 30 seconds, 6. add more cheese if desired and place another tortilla on top, 6. microwave for another 15 seconds, and enjoy!

Enjoy this video tutorial!

Pasta with High-Protein & High-Fiber Sauce

Recipe Image - Ingredients: Whole Wheat Elbow Pasta (1/2 of 16oz package), Spaghetti sauce (1/2 of jar), Dark red Kidney beans (1/2 of can), Mozzarella (1/4 cup); How to make: (1) Cook the elbow pasta according to package instructions, (2) In a separate pot, heat the canned spaghetti sauce, (3) Drain canned beans and add into sauce, (4) Serve the sauce over the cooked pasta, (5) Top with mozzarella cheese, (6) Enjoy!

Mexican Dorm Benedict

Recipe instructions - Ingredients: 2 English muffins, 4 eggs, 1/2 c shredded, cheddar cheese, 1/2 can corn drained, 1/2 can black beans drained, 2 fresh tomatillos diced, 1/4 tsp paprika, 1/2 tsp oregano, 1/2 tsp cumin, 1/2 tsp garlic powder, Salt & pepper to taste; Instructions: 1 - Add eggs to microwave-safe bowl and beat with fork. 2 - Microwave on high in batches of 30 seconds, stirring in-between batches, until eggs are cooked to your liking. 3 - In separate bowl, add corn, beans, diced tomatillos, and spices. 5 - Mix. 6- Cut English muffins in half for two open-face slices and toast. 7 - Assemble by placing eggs on muffins and scoop corn/bean mixture on top. 8 - Sprinkle with cheese and enjoy!

Chicken Veggie Wrap

Ingredients: 2 large cans (12.5 oz each) of canned chicken drained, 1/2 cup hummus, 1/4 cup diced cucumber, 1/4 cup diced red bell pepper, 4 large whole-grain tortillas; Instructions: 1. Spread hummus evenly over each tortilla. 2.Sprinkle canned chicken, cucumber, and red bell pepper evenly on top. 3.Roll tightly into a log shape. 4. Slice into bite-sized pieces (~1 inch thick). 5. Hold in place with a toothpick and enjoy!

Cucumber Salad

Ingredients: 3-4 mini cucumbers, 2 tbsp. soy sauce, 1 tbsp. fish sauce, 2 tsp. sugar, 2 tsp. sesame oil; Instructions: 1.Thinly slice cucumbers on a cutting board. 2.Combine all ingredients into a sealed container or jar and shake. 3.Allow the jar to marinate in the fridge for a few or enjoy them immediately! 4.Leftovers will last up to 4-5 days in a refrigerated airtight container.

Easy Mug Breakfast

Ingredients: ½ medium banana, 1 ½ tablespoons peanut butter, ½ tablespoon honey (or agave), 1 tablespoon milk, 4 tablespoons oats (rolled or quick oats), 1 tablespoon raisins (seeds or nuts); Instructions: 1. In a large microwavable mug mash the banana well with a fork. 2. Stir in the peanut butter, milk and honey and mix. 3. Add the oats and raisins and stir until combined. 4. Microwave for 45 seconds - 1 minute or until firm to the touch on top. (timing may vary)

Omelet in a Mug

Ingredients: 2 large eggs, 2 tablespoons milk or water (optional for fluffiness), 2 tablespoons shredded cheese, 2 tablespoons of onions & pepper mix (fresh or frozen), A handful of spinach (chopped), Salt and pepper to taste, Optional: A pinch of garlic powder; Instructions: 1.Choose a microwave-safe mug and lightly grease it with cooking spray or a small amount of butter. 2.Crack the eggs into the mug. Add the milk or water (if using) and whisk with a fork until fully combined. Stir in the shredded cheese, onions & peppers, and chopped spinach. Add salt, pepper, and any additional seasonings to taste. Mix everything together. 4.Place the mug in the microwave and cook on high for 30 seconds. Stir the mixture with a fork, then continue microwaving in 15-second intervals, stirring between each, until the eggs are fully cooked. This should take about 1.5 to 2 minutes total, depending on your microwave. 5.It’s ready when the eggs are set and no longer runny. Be careful not to overcook, as the eggs can become rubbery.

Enjoy this video tutorial!

Raspberry Smoothie Bowl

Ingredients: 1.5 cup frozen raspberries (or fruit of choice), 1 cup milk of choice, 1/2 cup greek yogurt, 3 tablespoons of seeds; Toppings: seeds and nuts (ex: chia, flax, almonds, hemp), honey, dark chocolate chips, coconut flakes, protein granola; Instructions: 1. Combine all ingredients into a blender. 2. Blend until smooth. 3. Transfer into a bowl, add desried toppings, and enjoy!

Enjoy this video tutorial!

Protein Puppy Chow

Ingredients: 1 cup dark chocolate chip, 1/2 cup peanut butter, 9 cups wheat chex, 1 cup powdered sugar, 1/8-1/2 cup protein power (as desired to mix wiht powdered sugar); Instructions: 1. Melt chocolate and peanut butter in a saucepan or bowl in the microwave, mix together until combined 2. Pour over Chex and mix gently until combined 3. Add protein powder and powdered sugar into a gallon bag 4. Add chocolate coated chex into a bag and shake until fully coated 5. Enjoy

Enjoy this video tutorial!

Energy Bites

Ingredients: 1 c oats, ¾ c peanut butter, ½ c dark chocolate chips, ½ c chia seeds, 1/3 c honey, 1 tsp vanilla; Instructions: 1.Mix all ingredients in a bowl. 2.roll into balls. 3.Refrigerate until ready to eat!