Health meals in a mug - KMSP-TV

Health meals in a mug

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Pressed for time but want a balanced meal? No worries! Fox 9 Fitness Expert Ali Holman has recipes for healthy meals in a mug. Check out these unique, under-200 calorie meal options that all are made in a mug for convenient, healthy and even on-the-go eating.

To find out more about Ali's online daily workouts and meal plans, visit

CoreCamper Quiche in a Mug


1 large egg or 1/4-1/2 cup egg whites
2 tbsp milk
½ tsp Dijon mustard
? tsp dried thyme
1 tbsp chopped green onions or chives
2 tbsp soft cheese (we use Laughing Cow Light)
2 tbsp croutons


In a large mug, whisk the egg, milk, mustard and thyme with a fork until blended; add a pinch of fine sea salt and a sprinkle of pepper.Add the green onions, cheese and croutons, pressing croutons into egg mixture until submerged. Let stand for 2minutes .Microwavee on High for 60 or 90 seconds (check at 60 or until center is just set).Eat!

CoreCamper Gluten-Free Chocolate Chip Cookie in a Mug

Serves 1


1 tbsp unsweetened applesauce
2 tbsp coconut sugar (any granulated sugar will work)
2 tbsp plain almond-milk yogurt or greek
1/8 tsp vanilla extract
1/4 cup oat flour
Pinch sea salt
2 tbsp dairy-free chocolate chips


Combine all ingredients in a small bowl and stir untilcombined.Scopp into a small, greased, microwavabledish .Microwavee for 60 seconds, or until the top bounces back when gently pressed.Let cool, grab a spoon, and enjoy!

Microwave Mug Granola


1 tbsp pure maple syrup, honey or agave nectar
2 tsp water
2 tsp oil (e.g. olive oil, melted coconut oil, butter if not vegan)
? tsp fine sea salt
? cup quick-cooking or old-fashioned rolled oats (gluten-free if needed)
1 tbsp chopped nuts or seeds
Optional: 1 tbsp chopped dried fruit (e.g., raisins, apricots, cranberries)


In the large mug (14 to 16 oz), mix the maple syrup, water, oil, salt, oats and nuts untilblended .Microwavee on Medium (50%) power for 2 minutes. Stir, making sure to stir up any syrup on the bottom of the mug. Microwave on Medium (50%) power for 1-1/2 to 2 minutes longer until oats are golden brown.Mix in the dried fruit, if using. Let stand for 2 to 3 minutes to cool before eating.

Microwave Coffee Cup Scramble


2 eggs or 1/2 cup egg whites
2 Tbsp. milk
2 Tbsp. shredded cheddar cheese
Salt and pepper


Coat 12-oz. microwave-safe coffee mug with cooking spray. ADD eggs and milk; beat until blended. MICROWAVE on HIGH 45 seconds; stir. MICROWAVE until eggs are almost set, 30 to 45 seconds longer. Top with cheese & season

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