College life is often a whirlwind of lectures, assignments, catching a football game, socialising, and barely enough hours in the day to catch up on sleep. My nephew just started uni at Bristol and is feeding himself with his newfound cooking skills. He even won a fried rice cookoff with his mates that even Uncle Roger would approve of. He’s also learnt to fry a steak, the ultimate luxury meal for students. I have rounded up some other easy-to-cook recipes for him and other students to try.
For many students living in dorms, the convenience of fast food and microwave meals is tempting. However, with a bit of creativity and some essential ingredients, it’s entirely possible to whip up healthy, tasty meals without spending a fortune or slaving over a stove. Below are five quick and healthy meals that every college student can prepare in their communal kitchens, perfect for those tight schedules and the days when a hot meal is needed but time is scarce.
Balancing Deadlines and Nutrition: How Planning Ahead Helps
As a college student, managing tight deadlines can often feel overwhelming, especially when juggling essays, exams, and other academic responsibilities. This hectic schedule can leave little time for cooking or even eating properly, which is where strategic planning becomes essential. Consider meal prepping or preparing simple meals that don’t require much time or equipment. However, if you find yourself running out of time to prepare meals or struggling to meet deadlines, you might want to check EduBirdie to help manage your workload. EduBirdie can assist with a range of assignments, including essays, research papers, case studies, lab reports, presentations, and even dissertation writing. This way, you can free up valuable time to focus on cooking nutritious meals, staying on top of your studies. By taking small steps to integrate healthy eating habits into your routine, you’ll feel better physically and mentally, and be better equipped to tackle whatever college life throws your way.
Avocado Toast with a Protein Twist
Avocado toast has become a go-to for many, and for good reason. It’s simple, nutritious, and can be made in under 10 minutes. Start with a slice of sourdough bread and toast it until crispy. Mash half an avocado with a pinch of salt, pepper and a squeeze of lemon juice. Spread the mixture generously over your toast. For added protein, top with a fried or poached egg or sprinkle some feta cheese and seeds.
Not only is this meal rich in healthy fats, fibre, and protein, but it’s also incredibly versatile. You can even add veggies like tomato or cucumber for extra crunch and nutrition. For an even quicker version, you can use pre-sliced avocado and skip the egg, still ensuring you get a wholesome, energising start to your day.
One-Pot Veggie Stir Fry
When you’re looking for a filling yet healthy dish, a stir fry is an excellent choice. It’s easy, quick, and requires minimal kitchen equipment, a single pot or pan. Start by heating a small amount of oil in a pan, then add some chopped garlic and your choice of cut-up vegetables. Popular dorm-friendly options include bell peppers, broccoli, spinach, and carrots, all cut into the same size pieces to cook evenly. Add a protein such as tofu, marinated boneless chicken thighs, cashew nuts or edamame beans for a more substantial meal. Once the veggies are tender, pour in a small amount of soy sauce, optional oyster sauce and a cornflour slurry and stir everything together.
This meal is a great way to use up leftover veggies from the fridge and is easily adjustable depending on what you have in the fridge. Stir-fries are a brilliant way to get your daily servings of vegetables while still enjoying a hearty, satisfying meal. You can even make a larger batch and store leftovers in the fridge for a quick meal later in the week. Have this vegetable stir fry with some rice or with some fried noodles.
Quick Chickpea Salad
For days when you’re craving something light but filling, a chickpea salad can be a lifesaver. In a large bowl, combine a can of drained chickpeas with chopped cucumber, tomatoes, red onion, and bell peppers. Add a handful of leafy greens like spinach or rocket, and toss it all together with olive oil, lemon juice, and salt. For a more substantial meal, add a protein element such as grilled chicken, feta cheese, or boiled eggs.
Chickpeas are packed with protein, fibre, and healthy fats, making them an excellent base for a nutritious meal. This dish is perfect for those who don’t want to spend too much time cooking but still need something satisfying and healthy to eat. You can also prepare this salad in advance and store it in the fridge for a few days, making it ideal for busy students who need a grab-and-go option.
Malaysian Chicken Curry (kari ayam) and rice
Malaysian chicken curry is spicy and delicious and makes a very satisfying rice bowl at the end of a long day of lectures.
One of the first essential things to learn to cook is rice. The easiest way is in the microwave with a microwave rice cooker or a big bowl. It takes 8 minutes, is foolproof and is perfect for just one or two portions of rice. If that is still too much trouble, it’s now easy to buy microwave rice from any supermarket.
For the chicken curry, I suggest using the ready-made curry sauces from Tean’s or Brahims. This is super simple to cook, just heat the curry paste with some pieces of boneless chicken thighs, add a can of coconut milk and simmer for 20-30 mins. One pot of chicken curry is enough for about 4 meals. Making a lot and packing the curry and rice in the fridge or freezer makes easy meals to reheat later.
Korean Tuna Rice Bowl (Chamchi Deopbap)
This is a dish that I learnt from watching K-dramas. It seems it is very popular with students, as there is very little cooking required. It’s just a matter of opening a can and adding a lot of different bits. The result is a very delicious, filling and nutritious rice bowl.
Start with cooking some medium-grain rice or sushi rice (Korean supermarkets sell microwave rice). When that is ready, it is just an assembly job.
Add a small can of tuna, a big spoonful of kimchi, add enough mayo to your liking (use Kewpie if possible), a drizzle of sesame oil and finally add a large sprinkle of roasted nori. If you’re a bit fancy, add some sesame seeds. There is no right or wrong, just add what you like. Mix it altogether and indulge. I sometimes like to drizzle on some Sriracha too, as that is how I rumble. This is now one of my go-to dishes when I don’t want to cook.
Sweet Potato and Black Bean Bowl
A sweet potato and black bean bowl is both comforting and full of nutrients. Begin by microwaving a medium sweet potato until it’s soft, which usually takes around 5–7 minutes. While the potato cooks, heat up a can of black beans (drained and rinsed) in a microwave-safe bowl. Once the potato is ready, cut it open and fluff it with a fork. Top it with the heated black beans, some fresh avocado slices, and a sprinkle of chilli flakes or cumin for extra flavour.
This meal is a great source of complex carbohydrates from the sweet potato, protein from the black beans and healthy fats from the avocado. It’s simple to prepare and incredibly filling, perfect for students who are craving a hearty, wholesome meal that won’t leave them feeling sluggish.
Pasta with Pesto and Veggies
Pasta is a classic college meal, but it doesn’t always have to be the go-to for a quick carb fix. By adding some pesto and sautéed veggies, you can elevate this dish into a healthy, flavour-packed meal. Boil your pasta (bronze die if possible, as it picks up more sauce) and while it’s cooking, sauté your favourite vegetables in a pan. Carrots, broccoli, courgettes, spinach, or mushrooms all work well. Once the pasta is cooked, drain it and toss it with your pesto sauce. Add the sautéed veggies and a sprinkle of parmesan cheese.
This pasta dish is light yet satisfying and packs in the nutrients thanks to the added vegetables. If you want to add protein, you can add some grilled chicken, shrimp or even some chickpeas. You can store leftover pesto in the fridge for several days, so it’s an easy option for meals throughout the week.
As a college student, it’s easy to fall into the trap of unhealthy eating due to convenience or a lack of time. But with a little creativity, a few basic ingredients, and a few minutes of preparation, you can make quick, healthy meals right in your dorm kitchen. From avocado toast to hearty chicken curry and rice, these five meals are perfect for busy students who need something nourishing to keep them going throughout their hectic day. With meal options that are affordable, quick, and packed with nutrition, you’ll be able to stay energised and perform at your best both in class and beyond. So next time you’re in need of a snack or a meal, give one of these a try, you won’t regret it!
