Every college student knows that time constraints are a real thing, and they can definitely take their toll. A common escape route is to eliminate one of those “unnecessary and time-consuming” daily duties, such as eating a healthful, nutrient-dense lunch. However, skipping meals can effect a person’s motivation levels, have serious long-term effects on their health, and even lead to obesity.
To avoid holding off on a meal before dinner, try using ingredients that don’t require extra cooking time, such as chickpeas, lettuce, or avocado, or those that require under five minutes to cook, such as eggs. You can also buy pre-cooked and packaged grains, or microwave your pasta to subtract at least 10 minutes off of your process.
The following clever and convenient 15 minute recipes make use of these easy-to-prepare ingredients and can easily be altered to make for an even quicker prep time.
1. Roasted Garlic Hummus and Arugula Salad Toast
This simple and light recipe for no-avocado hummus toast is sure to impress avocado toast lovers and haters alike. For a more substantial meal, use denser breads such as Ezekiel or Dave’s Killer Bread. Just make sure to use saran wrap when you take this one to go, because it’ll fall apart in a container.
2. Honey Garlic Chicken
Part-time food blogger and part-time mom Kathryn has a one-pan meal that uses only six simple ingredients. You’ll most likely already have them in your kitchen, which gives this recipe points for convenience. Throw a bag of microwaveable frozen veggies in the microwave while this cooks for a side dish.
3. Nutty Banana Wrap
If you’re looking for something on the sweeter side, try this easy recipe. Keep it as is, or switch out the tortilla for bread and make it a sandwich. Customize the ingredients with what you have on hand, using another nut butter, agave instead of honey, or adding cinnamon.
4. Spicy Dragon Noodles
These noodles will be ready faster than you can even finish ordering your take-out, and come with the satisfaction of saying they’re homemade. If you’re sensitive to spice, no worries. Leave out the red chili flakes and opt for less (or no) Sriracha sauce.
5. Chicken Salad
Add this satisfyingly healthy recipe to bread or a tortilla, or throw it in a container on its own for an on-the-go meal. If you have dietary restrictions like dairy or gluten, those are easily avoidable with this recipe. For instance, if you’re sensitive to dairy, use Forager Unsweetened Cashew Yogurt to substitute for the Greek yogurt. It’ll provide the same thickness and won’t add extra flavor.
6. Loaded Veggie Nachos
This will for sure satisfy anyone’s cheesy cravings. You can follow the recipe step by step or make into a free-for-all with your own endless toppings. Either way, it’ll be sure to hit the spot. Follow the recipe for an authentic base of homemade tortilla chips, or for faster prep time, substitute these for store-bought chips.
7. Spinach Pesto Quinoa Bowl
DC-based food blogger Julie’s two-step recipe for this quinoa bowl can easily be made by amateur cooks. A low-effort, low-carb take on pesto pasta that takes only 15 minutes to make? Right on. The only thing that makes it better is that it can be made vegan without the Parmesan cheese and with Trader Joes’ Kale, Cashew, and Basil Pesto.
8. Egg-In-The-Nest BLT
Not only does this sandwich taste amazing, but it looks pretty damn cool. Make it more sophisticated by switching the butter lettuce with arugula, or add a slice of cheddar cheese while the bread is grilling for some oozey goodness. Stick it in a to-go container and you’ll impress all of your coworkers.
9. Cauliflower Fried Rice
Make Minnesotan blogger “Pinch of Yum’s” take on fried rice for an irresistible (and convenient) comfort meal. Interchange eggs or tofu to fit your dietary needs, and add your favorite garnishes when it’s finished, like sesame seeds or sliced almonds. Use frozen cauliflower rice instead of making it from scratch for a quicker prep time.
10. Mango Raspberry Tofu Smoothie Bowl
Once you get past the fact that you’re putting tofu in a smoothie, it’ll take you a short five minutes to compile this recipe. The tofu gives it a creamy consistency and adds a ton of protein, so this’ll definitely hold you over until dinner. Customize it with your favorite toppings for a picture-perfect meal. Who says you can’t have a smoothie for lunch?
11. Penne Alla Vodka
This basic recipe makes use of your most handy kitchen appliance, your microwave, so you can enjoy an Italian meal faster than you can say, “Mamma mia!” Want it even easier? Use store-bought vodka sauce. Want some veggies? Add in fresh spinach leaves, cherry tomatoes, or mushrooms.
12. Vegan Avocado Pasta Salad
This pasta salad may be created by a vegan, but it’s not limited to them and they won’t be the only ones to enjoy it. Add to a bed of arugula, spinach, or romaine, because either way, it’ll take you only up to 15 minutes to prepare.
#SpoonTip: Use the microwave to cook the pasta (as discussed in the previous recipe) to cut down on prep time.
13. Chipotle Chicken Avocado Sandwich
This Chipotle Chicken sandwich is described as “better than Panera” and it only takes 15 minutes. Chipotle sauce isn’t really a common kitchen staple, so don’t worry if you don’t have it on hand. You can make it on your own, or use your own modified version of it according to your preference (i.e. add mayonnaise or ranch dressing for more of a paste).
14. Avocado Egg Salad
My go to for a fast and easy lunch is this recipe, which substitutes avocado for the mayonnaise, which adds lots of healthy fats and subtracts the guilt. For a complete meal, make a sandwich with your bread of choice and pair with your favorite fruit. And, if you make extra, it makes for a perfect dip later with veggies or tortilla chips.
#SpoonTip: Add a squeeze of lemon juice to the mix and store it in an sealed container with the avocado pit inside, so it stays green and fresh for longer.
15. Black Bean and Butternut Squash Tacos
And last, but definitely not least, these tacos are so easy to make that they make the smoothie look challenging. Most of the garnishes are optional, so if you use pre-cut, pre-peeled butternut squash and canned black beans, this can really be done in as little as 5 minutes. For the cherry on top, use Trader Joes’ Pineapple Salsa for a slightly sweet kick.
Remember that although you may not be able to notice the effects of skipping a meal every so often, it can take its toll on your health in countless ways. So keep these recipes in mind the next time you contemplate grabbing a granola bar on your way out to save you the time and energy. Your body will thank you.