Recipes Without Sesame

Microwave Peanut Butter Powder Pancake Mug

• Contains
• 🥜Peanut
• 🥚Egg

A fluffy peanut butter mug pancake made light with peanut butter powder — protein-packed, six-minute breakfast magic in a single mug.

Microwave Pesto Gnocchi in a Mug

• Contains
• 🌰Nuts
• 🥛Milk

A pillow-soft gnocchi dinner that cooks right in a mug: potato gnocchi, store-bought pesto, a scatter of tomatoes, and Parmesan, all in about ten minutes and one cup.

Microwave Protein Pancake in a Mug

• Contains
• 🥚Egg

A fluffy, high-protein pancake you microwave in a mug — oats, banana, protein powder, and an egg puff up into a warm, satisfying breakfast in minutes.

Microwave Pumpkin Spice Oatmeal Bowl

• Contains
• 🌰Nuts
• 🥛Milk

A warm bowl of seasonal comfort — pumpkin puree, cozy spices, and creamy oats whipped up in the microwave for a six-minute taste of fall.

Microwave Shrimp Scampi Pasta Bowl

• Contains
• 🥛Milk
• 🌾Gluten

Buttery, garlicky shrimp scampi without a skillet in sight: pasta, shrimp, lemon, and garlic all come together in one microwave-safe bowl in about fifteen minutes — a fancier-seeming dinner the dorm budget can actually afford.

Microwave Spinach Artichoke Pasta Bowl

• Contains
• 🥛Milk
• 🌾Gluten

All the creamy goodness of spinach-artichoke dip tossed with pasta — a garlicky, cheesy one-bowl dinner made right in the microwave.

Microwave Sweet Potato Nacho Bowl

• Contains
• 🥛Milk

A loaded nacho bowl built on tender sweet potato cubes, beans, melty cheese, and fresh toppings — all done in the microwave in minutes.

Microwave Thai Peanut Rice Bowl with Crispy Tofu

• Contains
• 🥜Peanut
• 🫘Soy

Crispy tofu, warm rice, and crunchy vegetables tossed in a creamy Thai peanut sauce — a fast, vegetarian bowl made entirely in the microwave.

Microwave Turkey Meatball Pasta Bowl

• Contains
• 🥛Milk
• 🥚Egg
• 🌾Gluten

Juicy homemade turkey meatballs simmered with pasta in a garlicky tomato sauce — all made in a single microwave-safe bowl, from raw meatball to full bowl in about twenty-five minutes.

Microwave Veggie Mac in a Mug with Spinach

• Contains
• 🥛Milk

A cozy single-serving mac and cheese packed with spinach, cooked right in a mug in the microwave — creamy comfort food with a veggie boost.

Microwave White Bean and Spinach Bowl

• Contains
• 🥛Milk

Creamy white beans and wilted garlicky spinach in a five-minute microwave bowl — a protein-rich vegetarian lunch bursting with lemon.

Microwave Zucchini Ribbons with Turkey Bolognese

• Contains
• 🥛Milk

Lean turkey bolognese over ribbons of tender zucchini — a low-carb, guilt-free pasta night made entirely in the microwave in minutes.

Mild Coconut Chicken and Rice Bowl

A creamy, gently spiced coconut chicken over rice with soft sweet vegetables — the mild, friendly introduction to Thai flavors that kids ask for by name.

Mild Curry Chicken (Turmeric, Ginger, Cumin, Coconut Milk, No Garlic/Onion) (Flavorful and well-tolerated)

A mild, well-tolerated low-FODMAP curry: chicken and carrots simmered in turmeric, ginger, cumin, and a safe half cup of coconut milk.

Milk-Free Chicken and Rice Casserole

A classic one-dish chicken and rice casserole made rich and creamy entirely without milk — a safe, crowd-pleasing family dinner.

Hearty Minestrone Soup with White Beans, Tomatoes & Sun Vegetables (Flavonoids and potassium)

• Contains
• 🌾Gluten

A generous minestrone of white beans, tomatoes, and sun-grown vegetables in a no-salt broth — a flavonoid- and potassium-rich bowl.

Mini Pizza Bagels with Dairy-Free Cheese

Five-minute mini pizza bagels topped with tomato sauce and melty dairy-free cheese — a nut-free, school-safe snack kids can assemble themselves.

Traditional Miso Soup with Silken Tofu, Wakame & Udon Noodles (Probiotics and minerals)

• Contains
• 🌾Gluten
• 🫘Soy

A gentle Japanese broth with silken tofu, softened wakame and udon noodles — probiotics and minerals in a warm, easy-sipping bowl.

Mushroom & Parsley Omelet with Baby Spinach Salad (Iron and B vitamins)

• Contains
• 🥚Egg

A fully cooked mushroom and parsley omelet with a lemon-dressed baby spinach salad — iron and B vitamins for pregnancy.

Mushroom Omelet (Canned or Portion-Controlled) with Chives (Digestive safety) — eggs fully cooked

• Contains
• 🥚Egg

A digestive-safe breakfast: an omelet of canned, drained champignons and chives, with the eggs cooked through until completely set.

Complete Niçoise Salad (Tuna, Eggs, Green Beans, Olives, Tomatoes, Olive Oil) (Low-GI classic)

• Contains
• 🥚Egg
• 🐟Fish

The classic composed Niçoise — tuna, firm eggs, green beans, olives and tomatoes under olive oil and vinegar. A low-GI staple that needs no bread to satisfy.

No-Cook Avocado BLT Protein Wrap

• Contains
• 🥛Milk
• 🥚Egg
• 🌾Gluten

A fresher take on the BLT — creamy avocado, crispy turkey bacon or chicken, lettuce, and tomato rolled into a high-protein no-cook wrap.

No-Cook Berry Yogurt Crunch Cup

• Contains
• 🥛Milk

Creamy yogurt, juicy berries, and golden granola layered into a crunchy cup — a four-minute snack that needs no cooking at all.

No-Cook Black Bean and Corn Salad Bowl

A bright, chunky salad bowl that never sees a stove: black beans, sweet corn, avocado, and tomato in a zippy lime-cumin dressing — ten minutes to a feel-good meal.