13 Microwave Meals for Extended Hotel Stays

You’ve just unpacked at your extended-stay hotel. Maybe it’s been a long travel day or you’re in the middle of a busy week, and the last thing you want to do is cook a full meal from scratch. For days like that, microwave meals can help keep things easy. When at a WoodSpring Suites hotel, you have all you need to cook, but sometimes it’s just nice to know you can whip up something warm and satisfying in minutes without relying on takeout.

This guide shares 13 healthy microwave meals that are practical, filling, and simple to make. Each one uses just a handful of ingredients, cooks quickly, and results in a satisfying meal without the hassle.

Each recipe fits easily into an extended-stay routine at a WoodSpring Suites hotel, where clean rooms, free WiFi, and well-equipped in-room kitchens make meal prep affordable and stress-free, whether you’re staying for a week or longer.

Microwave Risotto

Comfort food doesn’t need a full stove. With a microwave and a few simple ingredients, you can turn quick-cook rice into a creamy risotto that feels like something homemade.

This version uses microwaveable rice, shelf-stable broth, and pre-cooked vegetables to keep prep simple and cleanup easy.

Ingredients (single serving):

1 cup quick-cook white or brown rice (one microwave pouch)
¾ cup low-sodium chicken or vegetable broth
¼ cup pre-cooked mixed vegetables, thawed or steam-in-bag
2 tablespoons grated Parmesan cheese
1 tablespoon cream cheese or plain Greek yogurt
Pinch of garlic powder, salt, and pepper
Optional: chopped parsley for garnish

Steps:

Empty the rice into a microwave-safe bowl. Break up any clumps with a fork.
Add broth and garlic powder, then stir so the rice is just covered. Loosely cover the bowl with a microwave-safe plate.
Microwave on high for 90 seconds. Stir well to help the rice absorb broth.
Add vegetables, salt, and pepper. Microwave for another 60 seconds until heated through.
Stir in Parmesan and cream cheese (or yogurt) until the texture becomes creamy. Microwave for 20–30 seconds more if needed.
Let the bowl rest for 1 minute so the texture sets, then garnish with parsley. Enjoy a warm, satisfying meal made in minutes.

Baked Potato

A microwave can turn a plain potato into a fluffy, filling base for a variety of toppings, all in under 10 minutes. This single-serving recipe keeps prep simple, cleanup quick, and cost low, ideal for extended stays at WoodSpring Suites hotels, where in-room kitchens and a reliable microwave make meal planning easy.

Ingredients (single serving):

1 medium russet potato, scrubbed and dried
Pinch of salt and pepper
Optional toppings (pick two or three):
- 2 tablespoons plain Greek yogurt
- 2 tablespoons shredded cheese
- 2 tablespoons salsa
- ¼ cup steamed broccoli florets
- ¼ cup canned beans, rinsed and warmed

Steps:

Use a fork to pierce the potato six to eight times so steam can escape.
Place on a microwave-safe plate and cook on high for 5 minutes.
Flip the potato with tongs and microwave for another 3–4 minutes, or until a fork slides in easily. Large potatoes may need an extra minute.
Let the potato rest for 1 minute to finish steaming inside.
Slice lengthwise, squeeze the ends to fluff the inside. Season with salt and pepper.
Top with your chosen ingredients. Try Greek yogurt and salsa for a light, tangy mix or add cheese, broccoli, and beans for a heartier option.

Chicken Parmesan

This hotel-friendly Chicken Parmesan tastes like a classic comfort meal yet needs only a bowl, a microwave, and a few basic ingredients. Pre-cooked breaded chicken heats up crisp around the edges, marinara keeps it moist, and a quick melt of mozzarella pulls everything together. Pair it with a pouch of microwave pasta or steam-in-bag vegetables for a quick, balanced dinner.

Ingredients (single serving):

1 pre-cooked breaded chicken cutlet (frozen or refrigerated)
½ cup jarred marinara sauce
¼ cup shredded mozzarella
1 tablespoon grated Parmesan (optional)
Side: 1 cup microwave-ready pasta or steam-in-bag mixed vegetables

Steps:

Place the chicken cutlet in a microwave-safe bowl or small casserole dish.
Spoon marinara over the top, making sure the cutlet is mostly covered.
Microwave on high for 90 seconds if refrigerated or 2½ minutes if frozen.
Sprinkle mozzarella over the cutlet, along with Parmesan if using.
Microwave for another 30–45 seconds, until the cheese melts and the sauce begins to bubble at the edges.
While the cheese sets for one minute, heat the pasta pouch or vegetables according to package directions.
Serve the Chicken Parmesan alongside the pasta or veggies for a hearty plate with minimal cleanup.

Microwave Mug Omelet

A mug omelet cooks in about two minutes, making it a quick and practical option for mornings when you need protein fast. Everything comes together in one mug, so cleanup is just as easy.

Ingredients (single serving):

2 large eggs
1 tablespoon milk or water
Pinch of salt and pepper
¼ cup chopped vegetables such as diced bell pepper or spinach
2 tablespoons shredded cheese
Optional add-ins: diced ham, cooked bacon bits, or a spoonful of salsa

Steps:

Lightly oil or spray a microwave-safe mug.
Crack the eggs into the mug. Add milk, salt, and pepper, then whisk with a fork until smooth.
Stir in vegetables, cheese, and any optional add-ins.
Microwave on high for 45 seconds. Stir and scrape down the sides.
Microwave another 30–45 seconds until the eggs puff and set. If needed, cook in 15-second bursts to avoid overcooking.
Let it stand for 30 seconds for carryover heat to finish cooking. Eat straight from the mug or tip onto a plate and enjoy a healthy breakfast.

Stuffed Bell Peppers

Bell peppers make natural bowls for a quick, hearty dinner. Fill them with rice, beans, and salsa, then microwave until soft and melty. It’s simple comfort food made from everyday staples.

Ingredients (single serving):

1 large bell pepper, halved lengthwise and seeded
½ cup microwave-ready brown rice or quinoa
¼ cup canned black beans, drained and rinsed
2 tablespoons salsa
2 tablespoons shredded cheese
Pinch of cumin or chili powder (optional)

Variations: Swap rice for quinoa or use canned lentils instead of beans for extra protein.

Steps:

Place pepper halves, cut side up, in a microwave-safe dish.
Heat the rice pouch according to directions, usually 90 seconds.
In a bowl, mix the hot rice, beans, salsa, and optional spices.
Spoon the mixture evenly into each pepper half and top with cheese.
Add 2 tablespoons of water to the bottom of the dish and cover loosely with a microwave-safe plate or wrap.
Microwave on high 4-5 minutes until the pepper is tender and the cheese has melted.
Let stand for 1 minute before serving.

Chickpea Smashed Wraps

These no-cook wraps pack plant-based protein and come together in minutes using just a bowl and a fork. Eat the wrap cold for a crisp bite or warm it briefly in the microwave for a softer texture.

Ingredients (single serving):

½ cup canned chickpeas, drained and rinsed
1 teaspoon olive oil
1 teaspoon fresh lemon juice
Pinch of salt, pepper, and garlic powder
1 tablespoon diced red onion or pickle (optional crunch)
1 tablespoon chopped fresh herbs like parsley (optional)
1 medium flour or whole-wheat tortilla
Lettuce leaves or baby spinach

Steps:

In a bowl, mash chickpeas with a fork until most beans are broken down but still slightly chunky.
Stir in olive oil, lemon juice, salt, pepper, and garlic powder. Fold in onion or herbs if using.
Lay the tortilla flat. Place lettuce down the center and spoon the chickpea mixture on top.
Fold in the sides, then roll tightly from the bottom to form a wrap.
Enjoy cold, or place seam side down on a microwave-safe plate and heat on high for 30–40 seconds until warm.
Slice in half and serve.

Cottage Cheese Bowl

A cottage cheese bowl doesn’t require cooking and is a quick way to build a balanced meal or snack using whatever you have on hand. Start with cottage cheese and choose your favorite toppings—sweet or savory.

Savory Version:

¾ cup low-fat cottage cheese
A handful of sliced cherry tomatoes and diced cucumber
Pinch of everything-bagel seasoning or cracked black pepper
Optional: drizzle of olive oil for healthy fats

Sweet Version:

¾ cup low-fat cottage cheese
½ cup fresh berries or sliced peach
1 teaspoon honey or maple syrup
Sprinkle of cinnamon or chia seeds

Steps:

Spoon cottage cheese into a bowl or travel-size container.
Add your chosen toppings—veggies and seasoning for savory, fruit and sweetener for a dessert-like twist.
Stir gently or leave layered for presentation.
Eat right away or snap on a lid and store in the fridge for later.

Egg Fried Rice

Turn leftover rice into a hot, protein-packed bowl in just a few minutes. This microwave version mimics stovetop fried rice by cooking the egg in short bursts and stirring between each one.

Ingredients (single serving):

1 cup cooked rice or 1 pouch microwave-ready rice (white or brown)
1 large egg, lightly beaten
½ cup frozen mixed vegetables
1 tablespoon low-sodium soy sauce
½ teaspoon sesame oil or a pinch of garlic powder (optional)
Sliced green onion or sesame seeds for garnish (optional)

Steps:

If using microwave rice, heat it according to package directions (usually 90 seconds), then fluff with a fork.
In a microwave-safe bowl, mix the hot rice, frozen vegetables, and beaten egg until everything is evenly coated.
Microwave on high for 45 seconds. Stir well, breaking up any large egg curds.
Microwave another 30–40 seconds. Stir again to distribute heat and finish cooking the egg.
Continue in 15-second bursts, stirring after each, until the egg is fully set and vegetables are heated through (total 1½–2 minutes).
Drizzle with soy sauce and sesame oil over the rice, toss to coat, and garnish if desired. Enjoy straight from the bowl.

Lasagna Cups

This single-serve lasagna delivers all the comfort of the classic dish without an oven. By layering pasta, ricotta, and marinara in a microwave-safe mug, you get a cheesy, saucy dinner in minutes.

Ingredients (single serving):

1 cup cooked pasta, broken lasagna sheets, or any small noodles
½ cup jarred marinara sauce
¼ cup ricotta cheese
¼ cup shredded mozzarella
1 tablespoon grated Parmesan (optional)
Pinch of Italian seasoning, salt, and pepper

Steps:

Lightly oil or spray a large microwave-safe mug.
Spoon 2 tablespoons of marinara into the bottom of the mug.
Add one-third of the pasta, then spread 1 tablespoon of ricotta over it.
Sprinkle with a little mozzarella.
Repeat the layers—sauce, pasta, ricotta, mozzarella—until ingredients are used, finishing with sauce and a final layer of mozzarella and Parmesan if desired.
Sprinkle Italian seasoning, salt, and pepper on top.
Cover the mug loosely with a microwave-safe plate and cook on high for 1 minute and 30 seconds.
Let stand 20 seconds, then microwave another 30–40 seconds until hot and bubbling.
Rest 1 minute so layers settle, then enjoy straight from the mug.

Tuna Salad

Tuna salad is a travel classic because it relies on shelf-stable ingredients and takes just minutes to put together. This version adds beans for fiber, celery for crunch, and a light dressing you can mix right in your WoodSpring Suites hotel room.

Ingredients (single serving):

1 (5-ounce) can light tuna in water, drained
¼ cup canned white beans or chickpeas, rinsed and drained
2 tablespoons chopped celery
1 teaspoon olive oil or Dijon mustard
1 teaspoon lemon juice (fresh or bottled)
Pinch of salt and black pepper
Optional add-ins: 1 tablespoon diced red onion, pickle relish, or a sprinkle of dried dill

Steps:

In a bowl, break the tuna into small flakes with a fork.
Add beans, celery, olive oil or mustard, lemon juice, salt, pepper, and any optional add-ins.
Stir until everything is evenly mixed.
Taste and adjust seasoning.
For a warm version, cover the bowl and microwave on high for 30–40 seconds. Stir, then heat another 15–20 seconds until just warmed through.
Serve with whole-grain crackers, stuff it into lettuce cups, or pile it on a slice of microwaved sweet potato.

Bulk prep and storage:

Double or triple ingredients to make several servings.
Store in a sealed container in the fridge for up to three days.
Pack into small containers for grab-and-go lunches between meetings or outings.

Eggplant Pizza Bites

These pizza-flavored bites swap crust for tender eggplant, cutting carbs without losing any cheesy comfort. They cook fast in the microwave with just a few basic ingredients.

Ingredients (single serving):

½ medium eggplant, sliced into ½-inch rounds
¼ cup jarred marinara sauce
¼ cup shredded mozzarella
Pinch of Italian seasoning or dried oregano
Optional toppings: sliced olives, turkey pepperoni, or chopped bell pepper

Steps:

Lightly salt both sides of the eggplant rounds and pat dry with a paper towel.
Arrange slices in a single layer on a microwave-safe plate.
Spoon a thin layer of marinara over each slice. Sprinkle with mozzarella and Italian seasoning. Add any optional toppings.
Microwave on high for 2–3 minutes, until eggplant softens and cheese melts. Cook in 30-second bursts after the 2-minute mark to avoid overcooking.
Let it stand for 30 seconds so the cheese sets. Enjoy hot.

Creamy Polenta Bowl

A warm bowl of polenta feels like comfort food, yet takes just minutes in a microwave and a few fridge staples. Just add spinach, feta, and butter, and you’ve got a quick, comforting meal with no stovetop required.

Ingredients (single serving):

¼ cup instant polenta (sometimes labeled quick grits)
1 cup water or milk
Pinch of salt
1 tablespoon butter or olive oil
½ cup baby spinach, roughly chopped
2 tablespoons crumbled feta
Black pepper to taste

Steps:

In a microwave-safe bowl, whisk polenta, water or milk, and salt until smooth.
Microwave on high for 1 minute. Stir well to break up any lumps.
Microwave another minute, then stir again as the mixture thickens.
Add butter and spinach. Microwave for 20–30 seconds until the spinach wilts.
Stir in half the feta. If the polenta feels too thick, add a splash of milk or water and stir.
Top with the remaining feta and black pepper. Let it sit for a minute, then enjoy it warm.

Caprese Stuffed Avocado

Think of this snack as a salad served in its own edible bowl. Creamy avocado halves hold fresh tomatoes, mozzarella, and a drizzle of balsamic glaze for a quick and refreshing bite with zero stovetop time.

Ingredients (single serving):

1 ripe avocado
¼ cup halved cherry tomatoes
¼ cup mini mozzarella balls or diced mozzarella
1 teaspoon balsamic glaze
Pinch of salt and pepper
Optional add-ins: 2 tablespoons canned white beans or small tofu cubes, sliced basil

Steps:

Slice the avocado lengthwise, twist to separate the halves, and remove the pit.
If needed, scoop out a bit of flesh to widen the center so the filling sits neatly.
Season the cut surfaces with salt and pepper.
Divide the tomatoes and mozzarella between the two halves.
Drizzle each half with balsamic glaze.
Enjoy cold, or place the halves on a microwave-safe plate and warm for 15–20 seconds until the cheese softens.
For extra protein, gently mix white beans or tofu cubes with the tomatoes before stuffing.

Microwave Meals Made Simple at WoodSpring Suites Hotels

Every WoodSpring Suites room includes a full-size fridge, microwave, and two-burner cooktop, giving you everything you need to cook satisfying meals on your own schedule. If needed, utensils and cookware are available at the front desk, so you can prep these microwave meals without packing extra gear.

Lock in a money-saving extended-stay rate for a week or more. With everything you need in one place, you can stock up on groceries, cook when it works for you, and keep travel costs down.

From a quick mug omelet before an early meeting to a warm lasagna cup after a long day, WoodSpring Suites hotels make healthy hotel meals simple and affordable.

August 27, 2025

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