It has been scientifically proven that breakfast is the most important meal of the day. Not only does it replenish the body with essential nutrients after a good night’s sleep, it also gives you the energy needed to get through your morning classes. Yet, many students resort to skipping breakfast when pressed for time in the morning. The McGill Tribune has compiled four nutritious mug-recipes that can be made in a microwave in less than five minutes, to ensure that you’re getting your nutrients on even the most rushed of mornings.

Peanut Butter Mug Cake

Ingredients:

• 1 egg (for a vegan version, substitute the egg for 2 tablespoons of flour and 2 tablespoons unsweetened almond milk)

• 3 tablespoons peanut butter or any other nut butter

• 1-2 tablespoon sugar/sugar substitute  

Instructions:

1. Combine all ingredients in a microwave-safe mug and mix with a fork until thoroughly blended. If you’re hoping the mug cake will taste like a Reese’s Cup, add chocolate chips to the batter before microwaving.

2. Microwave for one to two minutes.

3. Top with jam, bananas, or more peanut butter to your liking.

Omelet in a Mug

Ingredients:

• 2 eggs

• 1 tablespoon milk

• Pinch of salt

• Pinch of pepper

Possible add-ins: shredded cheese, finely chopped bell pepper, finely chopped chives or green onions, salsa, sour cream, basil, spinach, meat (finely diced ham, crumbled bacon, etc.)

Instructions:

1.     Coat the inner edges of a microwave-safe mug with cooking spray or olive oil.

2.     Add eggs, milk, salt, and pepper to the mug. Beat the mixture with a fork until it’s light and fluffy.

3.     Stir in any extra add-ins and microwave for two minutes. Let cool for one minute before eating.

Recipe adapted from Simply Recipes.

Espresso Mug Cake

Ingredients:

• 1 tablespoon instant coffee

• 2 tablespoons sunflower or vegetable oil

• 2 tablespoons milk

• 1 egg

• 3 tablespoons flour

• 2 tablespoons sugar

Instructions:

1.     Whisk together the oil, milk, egg, and coffee in a microwave-safe mug.

2.     When fully combined, add in the flour and sugar, then mix again.

3.     Microwave for two minutes and allow the cake to cool for one minute before consuming.

Recipe adapted from Skint Dad.

1-Minute Protein Brownie

Ingredients:

• 1 scoop protein powder

• 1 tablespoon flour

• 1 tablespoon sugar/sugar substitute

• 1/2 teaspoon baking powder

• 1-2 tablespoon cocoa powder

• 1 egg (can sub for ¼ cup egg whites or flax egg)

• ¼ cup dairy-free milk

• Dairy-free chocolate chips (optional)

• Nut butter (optional)

Instructions:

1.     In a microwave-safe bowl or mug, whisk together the egg and milk.

2.     Add protein powder, flour, sugar, baking powder, and cocoa powder to the mix. Stir well with a fork.

3.     Microwave for one minute and let cool for another before eating.

Recipe adapted from The Big Man’s World