11 delicious and healthy dishes that can be prepared in a cup

Fresh fruit dessert in a cup


Oatmeal – 2 tbsp.

banana – 1 pc.

frozen raspberries (strawberries, currants) – 2-3 tbsp.

kefir 1% (or natural yogurt) – 2 tbsp.

Chia seeds – 1 tbsp.

mango – 2 tbsp.

pomegranate – 1 tbsp.

green grapes

black grapes


1. Wash and boil oatmeal or chop a little dry cereal in a blender.

2. Thaw raspberries or other berries.

3. Peel banana and whip together with raspberries.

4. Mix kefir with chia seeds.

5. Wash the grapes, cut the mango into cubes. You will need very few of these ingredients.

6. Put all the ingredients in a mug in layers. The first layer is oatmeal, the second is banana with raspberries, the third is chia seeds with kefir, the fourth is green grapes, the fifth is mango, the sixth is black grapes.

7. Decorate the dish in a cup with pomegranate seeds and a sprig of fresh mint.

Dish in a cup: rice with vegetables


rice – 1 tbsp. (100g)

vegetables (corn, peas, pepper, Chinese cabbage) – 4 tbsp.

eggs – 1 pcs.

tamari (soy sauce) – 2 tbsp.

sesame oil – 1 tsp.

granulated garlic – 1 tsp.

green onions



sesame (optional)

1. Wash the rice, boil it and place it in a cup. You can cook the rice separately from all ingredients. It will take 10-15 minutes. Top with sliced ​​vegetables: pepper, cabbage, corn, peas, on the ready rice. Use canned corn and peas or fresh, cooked before.

2. Cover the cup with cling film, making small holes in it with a knife or fork. Place the cup in the microwave by adjusting the power (8/10). It should be high, but not the maximum. Cook the dish for 1 minute.

3. In the meantime, prepare the sauce: whisk the egg, spices, tamari sauce or soybean, sesame oil on the plate. Pour it into a cup with rice and vegetables, mix all the ingredients well and cover with cling film (do not puncture).

4. Send the dish to the microwave for another 1 minute 30 seconds. After cooking, do not remove the cup from the oven for another 1 minute. Let her just stand there.

5. Remove the dish from the microwave, remove the plastic wrap from it and serve it to the table.

Omelet with cheese in a cup for 1 minute


egg – 1 pcs.

Bell pepper – ¼ pcs.

tomato – ½ pcs.

green onions – 2 tsp.

tofu cheese (or any other low-calorie) – 2 tbsp.

milk – 2-3 tbsp.


1. Whisk one egg on a plate.

2. Wash and chop the Bulgarian pepper and green onions.

3. Grate tofu cheese.

4. Mix all the ingredients: egg, pepper, onion, cheese, and spices.

5. Send the omelet to the microwave for 1 minute.

6. After cooking, decorate the dish in a cup with finely chopped tomato and cheese.

French omelet in a cup


egg – 1 pcs.

cheese – 40 g

Tomato – 1 pc.

cucumber – ½ pcs.

ground dried garlic – pinch

dried parsley – ½ tsp.

mustard – ½ tsp.

spices to taste

1. Whisk the egg.

2. Wash half of the tomato and cut it into small cubes with cheese.

3. Mix the egg with the vegetables and cheese. Add to these ingredients a mixture of garlic, parsley, and spices, mix well.

4. Place a cup of the omelet in the oven. Cook it for 20-30 minutes at an average temperature.

5. In the end, decorate the omelet with chopped tomato (second half), cucumber, and mustard.

Egg scramble


egg – 2 pcs.

milk – 2 tbsp.

cheese (low-calorie) – 2 tbsp.


olive oil

1. In a mug combine olive oil (a few drops), an egg, and milk. whisk well with a whisk or fork.

2. Send the scramble in the microwave for 45 seconds. After that, stir it and bake again for about 30 seconds.

3. At the end decorate the dish with grated cheese or herbs.

Minestrone in a mug


carrot – ½ pcs.

celery – ½ stem

Bell pepper – ½ pcs.

tomato (small) – 1 pc.

champignons (optional) – 2 tbsp.

boiled chicken or turkey (optional) – 2 tbsp.

egg – 1 pcs.

cheese (we recommend tofu)


1. Cut the carrots into rings, celery, pepper, and tomato into cubes. If you are cooking soup with meat and mushrooms, grind these ingredients.

2. Put the vegetables, meat, and mushrooms in a mug. Do not fill it to the top. Then fill the vegetables with water so that it covers them.

3. Place the soup in the microwave and cook at full power for 3-4 minutes.

4. After getting the dish, break the egg into it and cook another 2 minutes.

5. At the end, sprinkle the dish in a cup with grated cheese and serve.

Pizza in a cup


flour – 4 tbsp.

milk – 4 tbsp.

olive oil – 1 tbsp.

ham (chicken) – 3 tbsp.

tofu cheese – 3 tbsp.

pizza sauce (I recommend replacing it with homemade tomato sauce)

baking powder – 1 tsp.




1. Mix flour, salt to taste, milk, and baking powder. Mix all ingredients well until smooth.

2. Spread the resulting dough over the bottom of the cup, and brush it on top with homemade tomato sauce.

3. Put on the sauce the ham or chicken and chopped cheese, sprinkled with pepper and oregano.

4. Send the pizza to the microwave for 2 minutes. Serve the finished dish immediately.

Baked Oatmeal with Banana


Instant oatmeal – ½ tbsp.

egg – 1 pcs.

milk – ½ tbsp.

banana – 1/3 pcs.

Apple – ½ pcs.

flax seeds – 1 tbsp.

honey – 2 tsp.

Cinnamon – Pinch

1. Mix in a cup oatmeal, egg, and milk. Mix well.

2. Then add to these ingredients banana puree, cinnamon, honey, and finely chopped apple.

3. Send the cup to the microwave for 2-3 minutes.

4. Stir the finished dish with a fork. Optionally, you can add to the oatmeal a little natural yogurt or milk.

Oatmeal with Pecans and Coconut


Oatmeal – 4 tbsp.

water – 2 tsp.

Maple syrup (honey or agave syrup) – 1 tbsp.

olive oil – 2 tsp.

dried coconut – 1 tbsp.

Pecan – 1 tbsp.


1. Mix maple syrup, water, olive oil, a pinch of salt, oatmeal, finely chopped dried coconut, and pecans in a cup.

2. Place the cup in the microwave for 1 minute 30 seconds. Then mix all the ingredients well and send the porridge to the oven for another 1-2 minutes. It should be a golden color.

3. At the end, decorate the dish in a cup with fresh or frozen fruit and serve it to the table.

Chocolate blueberry muffin in a mug


blueberries (frozen) – a handful

Linen flour – ¼ cup

baking powder – ½ tsp.

chocolate syrup (we recommend black baked chocolate) – 2 tbsp.

orange peel – ½ tsp.

egg – 1 pcs.

1. Mix blueberries, flour, and baking powder in a cup.

2. Then add to these ingredients a beaten egg with peel and syrup (baked chocolate).

3. Send the chocolate blueberry muffin in the microwave at 90 degrees at maximum power. After cooking, serve the muffin to the table.

Lime and Coconut Cake


flour – 4 tbsp.

baking powder – ¼ tbsp.

lime peel – ¼ tbsp.

granulated sugar (I recommend replacing the sugar substitute) – 4 tbsp.

coconut chips – 1 tsp.

coconut milk – 4 tbsp.

1. Mix the flour, baking powder, sugar substitute, and coconut milk in a cup to a uniform consistency.

2. Then add lime zest and coconut flakes to these ingredients.

3. Bake the dessert in the microwave for 1 minute (the top of the cake should be dry).

4. Serving the table, decorate the dish in a cup with lime zest.


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