20 low carb, high protein mug meals

Ingredients

• 2 large eggs
• 2 Tbsp 2% cottage cheese
• 2 slices cooked bacon, crumbled
• 2 Tbsp shredded cheddar
• 1 Tbsp chopped green onion
• Salt and pepper
• ¼ cup cooked cauliflower rice, squeezed dry
• 1 Tbsp mild salsa

Directions

1. Whisk eggs and cottage cheese in a greased 16-oz microwave-safe mug. Stir in bacon, cheddar, cauliflower rice, green onion and seasoning.
2. Microwave uncovered for 45 seconds. Stir the edges toward the middle, then cook in 20-second bursts until the egg is fully set. Rest 1 minute, then spoon the salsa over the top.

Ingredients

• 2 large eggs
• 2 oz fully cooked breakfast sausage, crumbled
• ½ cup chopped baby spinach
• 2 Tbsp 2% cottage cheese
• 1 Tbsp shredded cheddar
• Salt and pepper
• ¼ cup chopped cooked mushrooms, drained
• 1 Tbsp plain Greek yogurt
• ½ tsp mustard

Directions

1. Put spinach and 1 tsp water in a greased 16-oz mug. Microwave 20–30 seconds; drain any liquid.
2. Stir in eggs, sausage, mushrooms, cottage cheese and seasoning. Microwave 45 seconds, stir, then use 20-second bursts until set. Top with cheddar and rest 1 minute. Mix yogurt and mustard and spoon over the hot scramble.

Ingredients

• 2 large eggs
• 2 oz diced cooked ham
• ¼ cup finely chopped, thawed broccoli, squeezed dry
• 2 Tbsp milk
• 1 Tbsp shredded cheddar
• Pinch of garlic powder
• ¼ cup cooked cauliflower rice, squeezed dry
• 1 Tbsp plain Greek yogurt
• ½ tsp mustard

Directions

1. Whisk eggs, milk and garlic powder in a greased 16-oz mug. Fold in ham, broccoli and cauliflower rice.
2. Microwave 45 seconds, stir gently and cook in 20-second bursts until the center is set. Sprinkle with cheddar and rest 1 minute. Mix yogurt and mustard for a tangy spoon-on sauce.

Ingredients

• 2 large eggs
• 2 oz diced cooked turkey breast
• 2 Tbsp finely diced bell pepper
• 1 Tbsp finely diced onion
• 1 Tbsp shredded Colby Jack
• Salt and pepper
• ¼ cup chopped cooked spinach, squeezed dry
• 1 Tbsp mild salsa

Directions

1. Microwave pepper and onion with 1 tsp water in a greased 16-oz mug for 30 seconds; drain.
2. Whisk in eggs, turkey, spinach and seasoning. Cook 45 seconds, stir, then cook in 20-second bursts until set. Add cheese and rest 1 minute. Finish with salsa.

Ingredients

• 2 large eggs
• ¼ cup 2% cottage cheese
• 1 oz diced cooked ham
• 1 Tbsp chopped chives or green onion
• Black pepper
• ¼ cup cooked chopped mushrooms, drained
• 1 Tbsp light mayonnaise
• ½ tsp mustard

Directions

1. Whisk eggs and cottage cheese in a greased 16-oz mug. Fold in ham, mushrooms, chives and pepper.
2. Microwave for 45 seconds, stir from the edges, then cook in 20-second bursts until the eggs are set. Rest 1 minute. Stir mayo and mustard together and spoon over the eggs.

BJ’s tip: The cottage cheese curds melt into the eggs; a few soft curds are normal.

Ingredients

• 3 oz fully cooked chopped chicken breast
• ½ cup small broccoli florets
• 2 Tbsp cream cheese
• 2 Tbsp milk
• 1 Tbsp grated Parmesan
• ¼ tsp garlic powder
• Black pepper
• ½ cup cooked cauliflower rice, squeezed dry

Directions

1. Put broccoli and 1 Tbsp water in a 16–20 oz microwave-safe mug or bowl. Cover loosely and microwave 1–2 minutes until tender; drain.
2. Add chicken, cauliflower rice, cream cheese, milk, Parmesan and seasoning. Heat 30 seconds, stir well, then heat another 30–60 seconds until steaming hot. Rest 1 minute. Stir again to coat the chicken, broccoli and cauliflower rice in the creamy sauce.

BJ’s tip: Add 1 Tbsp more milk if the sauce gets too thick.

Ingredients

• 3 oz fully cooked lean ground beef or venison
• ½ cup cooked cauliflower rice, drained
• 2 Tbsp salsa
• 1 Tbsp shredded cheddar
• 1 Tbsp plain Greek yogurt or sour cream
• ¼ tsp cumin
• ½ cup shredded lettuce
• 1 Tbsp diced avocado

Directions

1. Combine beef, cauliflower rice, salsa and cumin in a 16–20 oz microwave-safe mug or bowl.
2. Cover loosely and microwave 60 seconds. Stir, then heat in 30-second bursts until steaming hot. Add cheddar, rest 1 minute and finish with yogurt, lettuce and avocado for a cool, crisp topping.

BJ’s tip: Use a salsa with no added sugar if keeping carbs especially low.

Ingredients

• 3 oz cooked chopped turkey breast
• ¼ cup low-sugar marinara
• 2 Tbsp shredded mozzarella
• 2 Tbsp diced bell pepper
• 1 Tbsp chopped olives, optional
• Pinch of Italian seasoning
• ½ cup cooked diced zucchini, drained

Directions

1. Combine turkey, zucchini, marinara, pepper and Italian seasoning in a 16-oz mug.
2. Cover loosely and microwave 60 seconds. Stir, top with mozzarella and olives, and cook 20–40 seconds more until bubbling and hot. Rest 1 minute.

BJ’s tip: This is the pizza filling in a mug, no crust needed.

Ingredients

• 1 can (5 oz) tuna in water, drained
• 1 Tbsp light mayonnaise
• 1 Tbsp finely diced celery
• 1 tsp mustard
• 1 slice American or cheddar cheese
• Black pepper
• ½ cup cooked chopped broccoli, drained
• 1 Tbsp plain Greek yogurt

Directions

1. Stir drained tuna, broccoli, mayo, yogurt, celery, mustard and pepper in a microwave-safe mug. Cover loosely and heat 30 seconds; stir.
2. Top with cheese and heat 15–30 seconds more, until hot and melted. Rest briefly before eating.

BJ’s tip: Serve with cucumber slices or lettuce for crunch.

Ingredients

• 3 oz fully cooked shredded chicken
• 1 Tbsp mild buffalo sauce
• 2 Tbsp 2% cottage cheese
• 1 Tbsp shredded cheddar
• 1 Tbsp chopped celery
• 1 Tbsp plain Greek yogurt
• ½ cup cooked cauliflower rice, squeezed dry

Directions

1. Combine chicken, cauliflower rice, buffalo sauce and cottage cheese in a 16-oz mug. Cover loosely and microwave 45 seconds; stir.
2. Heat another 30–45 seconds until hot. Add cheddar, rest 1 minute, then top with celery and Greek yogurt.

BJ’s tip: Use less sauce or replace it with mild taco sauce for a gentler version.

Ingredients

• 3 oz fully cooked chopped pork loin
• ½ cup cooked green beans, drained
• 2 Tbsp prepared low-carb or reduced-sugar gravy
• 1 Tbsp 2% cottage cheese
• Black pepper
• ½ cup cooked sliced mushrooms, drained

Directions

1. Combine pork, green beans, mushrooms and gravy in a 16–20 oz microwave-safe mug or bowl. Cover loosely.
2. Microwave 60 seconds, stir, then heat in 30-second bursts until steaming hot. Stir in cottage cheese and pepper; rest 1 minute.

BJ’s tip: Check your gravy label; carbs vary a lot by brand.

Ingredients

• 3 oz fully cooked chopped chicken
• ½ cup finely diced zucchini
• 2 Tbsp low-sugar marinara
• 1 Tbsp grated Parmesan
• 1 Tbsp shredded mozzarella
• Pinch of Italian seasoning
• ½ cup cooked cauliflower rice, squeezed dry

Directions

1. Put zucchini in a 16–20 oz mug with 1 tsp water. Microwave 60–90 seconds until tender; drain well.
2. Stir in chicken, cauliflower rice, marinara and seasoning. Cover loosely and heat 45–60 seconds until hot. Add cheeses and rest 1 minute.

BJ’s tip: Drain the zucchini so the finished mug stays saucy, not watery.

Ingredients

• 4 oz fully cooked lean ground beef or venison
• 2 Tbsp diced onion
• 1 Tbsp diced pickles
• 1 tsp mustard
• 1 Tbsp light mayonnaise
• 1 slice American cheese
• 1 cup shredded lettuce, added after heating
• ½ cup cooked cauliflower rice, squeezed dry
• 1 tsp unsweetened ketchup, optional

Directions

1. Put beef, cauliflower rice and onion in a 16–20 oz microwave-safe mug or bowl. Cover loosely and heat 60 seconds; stir and heat 30 seconds more if needed until steaming hot.
2. Top with cheese and let it melt for 30 seconds. Stir in mustard, mayo and optional ketchup for a burger sauce; finish with pickles and lettuce.

BJ’s tip: Add the lettuce after heating so it keeps its crunch.

Ingredients

• 4 oz fully cooked sliced chicken
• ¼ cup thinly sliced bell pepper
• 2 Tbsp thinly sliced onion
• 1 Tbsp salsa
• 1 Tbsp shredded Colby Jack
• ¼ tsp cumin
• 1 Tbsp plain Greek yogurt
• ½ cup cooked cauliflower rice, squeezed dry

Directions

1. Put pepper and onion with 1 tsp water in a 16–20 oz mug. Microwave 60–90 seconds until softened; drain.
2. Add chicken, cauliflower rice, salsa and cumin. Cover loosely and heat 60 seconds; stir and heat until steaming hot. Top with cheese and yogurt.

BJ’s tip: Use cooked chicken left from dinner for the fastest version.

Ingredients

• 4 oz fully cooked lean ground venison or beef
• ½ cup sliced mushrooms
• 2 Tbsp sour cream
• 1 Tbsp beef broth
• ¼ tsp onion powder
• Black pepper
• ½ cup cooked cauliflower rice, squeezed dry
• 1 Tbsp additional beef broth

Directions

1. Put mushrooms and broth in a 16–20 oz mug. Cover loosely and microwave 1–2 minutes until softened.
2. Stir in cooked venison, cauliflower rice, the additional broth, onion powder and pepper. Heat 45–60 seconds until steaming hot. Let stand 1 minute, then stir in sour cream.

BJ’s tip: Stir sour cream in after heating to keep it creamy.

Ingredients

• 4 oz fully cooked salmon, flaked
• 1 cup baby spinach
• 1 Tbsp plain Greek yogurt
• 1 tsp lemon juice
• 1 tsp butter
• Pinch of garlic powder
• Salt and pepper
• ½ cup cooked diced zucchini, drained

Directions

1. Put spinach and 1 tsp water in a 16–20 oz mug. Cover loosely and microwave 30–45 seconds until wilted; drain.
2. Add cooked salmon, zucchini, butter and garlic powder. Heat in 20-second bursts just until hot. Rest 1 minute, then add yogurt, lemon and seasoning.

BJ’s tip: Reheat cooked fish gently so it stays tender.

Ingredients

• 4 oz fully cooked turkey meatballs, cut in half
• ¼ cup low-sugar marinara
• ½ cup cooked zucchini, drained
• 2 Tbsp shredded mozzarella
• 1 Tbsp grated Parmesan
• ½ cup cooked cauliflower rice, squeezed dry

Directions

1. Combine meatballs, cauliflower rice, marinara and zucchini in a 16–20 oz mug or bowl. Cover loosely and microwave 60 seconds.
2. Stir, then cook in 30-second bursts until the meatballs are steaming hot throughout. Top with cheeses and rest 1 minute.

BJ’s tip: Choose unbreaded meatballs or check the package carbs.

Ingredients

• 4 oz fully cooked shredded pork loin
• 1 Tbsp reduced-sugar barbecue sauce
• ½ cup bagged coleslaw mix
• 1 Tbsp light mayonnaise
• 1 tsp apple cider vinegar
• Salt and pepper
• ½ cup cooked cauliflower rice, squeezed dry

Directions

1. Mix pork, cauliflower rice and barbecue sauce in a 16-oz microwave-safe mug. Cover loosely and heat 60 seconds; stir and continue in 30-second bursts until steaming hot.
2. In a separate small bowl, mix slaw, mayo, vinegar and seasoning. Spoon the cold slaw over the hot pork just before serving.

BJ’s tip: Keep the slaw out of the microwave for a crisp finish.

Ingredients

• 4 oz fully cooked chicken sausage, sliced
• ¾ cup finely shredded cabbage
• 1 Tbsp chicken broth or water
• 1 tsp Dijon mustard
• 1 tsp butter
• Black pepper
• ½ cup cooked cauliflower rice, squeezed dry
• 1 Tbsp plain Greek yogurt

Directions

1. Put cabbage and broth in a 16–20 oz mug. Cover loosely and microwave 1½–2 minutes until tender.
2. Add sausage, cauliflower rice and butter. Heat 45 seconds, stir, then use 30-second bursts until steaming hot. Stir in mustard and pepper; rest 1 minute. Spoon yogurt on top for a quick creamy mustard sauce.

BJ’s tip: Check the sausage label for added sugars and carbs.

Ingredients

• 4 oz fully cooked lean ground beef
• ½ cup finely diced bell pepper
• ¾ cup cooked cauliflower rice, squeezed dry
• ¼ cup low-sugar marinara
• 1 Tbsp shredded mozzarella
• Pinch of garlic powder
• 1 Tbsp plain Greek yogurt

Directions

1. Put pepper and 1 tsp water in a 16–20 oz mug. Cover loosely and microwave 1–2 minutes until softened; drain.
2. Stir in cooked beef, cauliflower rice, marinara and garlic powder. Cover loosely and heat 60 seconds; stir and heat until steaming hot. Add mozzarella and rest 1 minute.

BJ’s tip: All the flavor of a stuffed pepper without waiting for the oven.