Cost breakdown

Recipe Making Process

Getting the ingredients for this recipe is quite simple and easy. The produce is fresh and simple to find at Walmart, and since avocados and tomatoes are often in season during warmer months, they are more flavorful and affordable during those times. For sustainability, you can swap tomatoes for seasonal veggies like sauteed spinach or roasted peppers in the winter. You also don’t need to use too much butter, which can help with budget savings since you can have more leftovers for other recipes.

Before cooking, it helps to practice mise en place. Mise en place is a French culinary term that means “putting in place”. This just means that you do some preparation before you start cooking. In this recipe, you should set out all ingredients, slice the tomatoes and avocados, and then heat the pan. This should make the cooking process smoother and a lot less stressful. I recommend doing this before starting to cook with any recipe.

The highlight of this recipe is the egg frying technique. Cooking eggs “over easy” or “over medium” requires an amount of control over both the time and temperature of the eggs. Keeping the pan at medium heat can prevent burning, while flipping the egg helps ensure a thoroughly cooked egg with a soft, runny yolk (if desired) without breaking it. This technique requires confidence and practice. It might not turn out the best the first time, heck, it’s still hard for me sometimes, but it gets easier the more you do it, and it’s a technique that can be built upon for future recipes.

Nutritionally, this meal provides fiber from the multigrain bread, healthy fats from avocados, vitamins (C, K, and B9) from the tomatoes, and protein from the eggs. All these ingredients help to support steady energy and focus during those long study periods.

The final dish should be vibrant with golden eggs over the bright green avocado and red tomato. The textures blend well with a perfect mixture of the eggs, vegetables, and toast. The slight spice from the tajin also gives it a tangy kick that leaves you satisfied.

Next time I have this for breakfast, I might try adding some shredded cheese or swapping the butter for olive oil for extra heart-healthy fats.

Overall, this recipe is a must-try for busy students who want to eat better without overspending or taking hours in the kitchen. It’s a small step towards building lifelong knowledge that can continue to help you even after college.

Wholesome in a Hurry

Author: Gunner Maw Courses:Breakfast

Difficulty:BeginnerPrep time: 30 minutesCook time: 40 minutesRest time: 40 minutesTotal time:1 hour 50 minutesServings:4 servingsEstimated Cost:25 $Calories:300 kcal Best Season:Available

Description

This is a simple and easy breakfast option full of nutrients and whole foods to help with satiety throughout a busy day, all on a budget.  

Ingredients

• Great Value Multigrain Bread (8 slices)
• Avocados (4)
• Butter (1 stick or less)
• Eggs (8)
• Roma Tomatoes (4)
• Organic Bananas (1 bundle)
• tt Salt
• tt Pepper
• tt Tajin
• tt Onion Powder

Instructions

1. Heat up a large pan to medium heat and grease it with enough butter to coat the base of the pan. A little goes a long way.
2. Crack 4 eggs at a time on the pan once heated, and cook 90% on one side and 10% on the other for the desired runniness of eggs (over easy, 3 1/2 minutes total, over medium, 4 1/2 minutes total, and over hard, 5 1/2 minutes or more). Don’t break the yolks.
3. Season the eggs with a little salt, pepper, tajin, and onion powder while cooking.
4. While the eggs are cooking, put 4 pieces of bread in the toaster.
5. While the eggs and toast are cooking, cut the tomatoes into thin slices, and cut the avocados into slightly thicker slices/wedges.
6. Once the toast is done, spread just enough butter to lightly coat the surface of the bread, and place the avocado, tomato, and cooked egg on the toast in that order.
7. Repeat for the second batch of 4 toasts so that each serving has 2.
8. Serve with a banana and enjoy!

Video

Keywords:BMeal Prep Easy cooking Nutrient Dense Healthy Eating Easy and Delicious, Budget friendly, delicious, easy, Eating in college, healthy eating, inexpensive, nutritious, Quick, Quick breakfast, simple

Cost Breakdown

Recipe Making Process

1. We started by preheating the oven to 425 degrees before gathering and prepping our ingredients. This included chopping the sweet potatoes (seen below) into uniform cubes. Taking just five minutes to prepare your ingredients allows for a quick and easy cooking process.

2. Once our sweet potatoes were nicely cut, we combined salt, pepper, paprika, onion powder, and garlic powder in a small bowl. This part is fully customizable, as you can use any seasonings of your choice!

3. Combine your spices, sweet potatoes, and 1 tablespoon of oil in a large bowl and toss together until the sweet potatoes are evenly coated.

3. The sweet potatoes are cooked using roasting, a simple yet effective technique where food is cooked by dry heat in an oven. The key to perfectly roasted vegetables is a high temperature (425°F for this recipe), using a small amount of oil to prevent sticking and help with browning, and not overcrowding the pan. Giving them space allows the heat to circulate, which results in those delicious crispy edges you see!

5. While the sweet potatoes are roasting for 25-35 minutes, this is where your knife skills come in handy for preparing the fresh toppings, like the cilantro and avocado. You can also portion the cheese.

6. As the sweet potatoes continue to roast, it is time to move to the stovetop to sauté the ground beef. You will then season to taste with taco seasoning!

7. Drain any excess grease and dispose of it in the trash can. Grease should never be poured down the sink drain!

8. Once the sweet potatoes are roasted (soft on the inside and slightly caramelized on the edges) and the beef is cooked, all that is left to do is assemble the toppings. Don’t forget your cottage cheese for that delicious added protein!

9. When serving this dish, it tastes best when the beef and sweet potatoes are served warm! We like to place the cottage cheese on top of the beef and potatoes, then top it with our avocado slices and chopped cilantro!

I wouldn’t make any major changes to this recipe, because I love that it can be easily customized to your liking. You can swap which meat is being used, make it more/less spicy, and even add more veggies like roasted bell peppers or broccoli!

Sweet Potato Protein Bowl

Author: NDFS-1240-001 Wednesday Group 3 Cooking Method:Roasting Sautéing Cuisine:Modern American Courses:Dinner Lunch Lunch, Dinner

Difficulty:BeginnerPrep time: 15 minutesCook time: 35 minutesRest time: 10 minutesTotal time: 45 minutesCooking Temp:425 FServings:4 servingsEstimated Cost:3.02 $ per servingCalories:500 kcal Best Season:Winter, Fall, Available

Description

This meal by the Balanced Nutritionist provides a fantastic source of protein (from the beef and cottage cheese) to keep you full, complex carbohydrates (from the sweet potato) for sustained energy, and healthy fats (from the avocado). It’s a true all-in-one meal perfect for a busy student.

Ingredients

• Ground Beef 1lb
• Sweet Potato 2 medium
• Cottage Cheese 1 cup
• Avocado 1 small
• Cucumber 1
• Cherry Tomato (Optional) 1 cup
• Spinach (Optional) 1 cup
• Olive Oil 1 Tbsp
• Chili Powder (Substituted with Taco Seasoning) 1 tsp
• Garlic Powder 1/2 tsp
• Paprika
  (Substituted with Taco Seasoning) 1/2 tsp
• Salt 1/2 tsp
• Pepper 1/4 tsp

Instructions

1. Pre-heat the oven to 425
2. Prepare the vegetables, chop the sweet potatoes. Slice the avocado and roughly chop the cilantro.
3. In a medium bowl, toss the diced sweet potatoes with 1 Tbsp olive oil, 1/2 tsp salt, 1/4 tsp pepper, 1/2 tsp garlic powder, 1/2 tsp onion powder, and 1/2 tsp paprika.
4. Spread the seasoned sweet potatoes on a baking sheet and roast for 25-35 minutes until tender and caramelized.
5. While potatoes roast, heat 1 Tbsp olive oil in a skillet over medium heat. Add the ground beef and taco seasoning. Sauté until the meat is fully browned and broken apart (7-10 minutes).
6. Assemble: Divide the cottage cheese (1/2 cup per bowl), cooked beef, and roasted sweet potatoes into 4 bowls. Top each serving with the sliced avocado and chopped cilantro.

Keywords:easy, Eating in college, nutritious, protein, Quick

Cost Breakdown

Recipe Making Process:

Smart Ingredient Choices

All the ingredients are easy to find at any grocery store. I used lean ground turkey – which is a great source of lean protein and usually cheaper than beef. The lite coconut milk and curry paste add a ton of flavor without being too expensive.

Most of the produce — like onion, red bell pepper, and broccoli — is affordable year-round. I chose fresh broccoli instead of frozen because it keeps a brighter color and a crisp, tender texture when steamed. It adds that perfect crunch to balance the soft rice and meatballs. If you’re cooking on a budget, fresh broccoli is still a great choice, and it makes a noticeable difference in the freshness of the meal. If pineapple is in season, adding it on the side gives a nice, sweet contrast to the spicy curry.

Budget and Nutrition Tips
Cooking meals like this at home is one of the best ways to save money and eat more protein. One pound of ground turkey makes several servings, and the rice stretches the meal even further.

This recipe checks a lot of boxes nutritionally — lean protein from the turkey, complex carbs from the rice, and vitamins and fiber from the vegetables. The coconut milk adds healthy fats that keep you full for longer, so it’s a balanced, nutrient-dense meal.

Cooking Prep Made Easy
Before cooking, I chopped the onions and peppers, measured the ingredients, and got my pans ready.

Friendly Tip: Coconut Rice
While cooking the coconut rice, the rice tends to peak up the sides of the pot. Checking on the rice halfway through the cooking process and evening it out can help the rice cook evenly.

Bringing It All Together
When everything’s ready, you’ve got a plate that’s full of color and texture — white rice, golden-brown turkey meatballs, bright red peppers, green broccoli, and a rich yellow from the curry sauce and pineapple. The flavor is bold and spicy with a hint of coconut to balance it out.

Reflection
This meal taught me that eating healthy and high protein doesn’t have to be expensive or complicated. It’s all about planning ahead and using affordable ingredients!

Simple ingredients, solid flavor, and no stress — that’s my kind of college meal!

High Protein, Budget Friendly, Curry Meatballs with Coconut Rice

Author: Camilla Moscon Cooking Method:Steam Simmer Bake Cuisine:Indian Courses:Lunch, Dinner

Easy :BeginnerPrep time: 10 minutesCook time: 30 minutesTotal time: 40 minutesServings:6 servingsEstimated Cost:4.21 $Calories:554 kcal Best Season:Available

Description

A budget-friendly, high-protein meal featuring tender turkey meatballs simmered in a creamy yellow curry sauce, served over coconut rice with fresh steamed broccoli and sweet pineapple on the side.

Ingredients

Meatballs

• 16 oz Jennie O’ Lean Ground Turkey (90/202)
• 1 Cup Plain Breadcrumbs
• 1/4 Cup Yellow Onion
• 2 tsp Fresh Ground Ginger
• 3 Tbsp Ketchup
• 1 1/2 tsp Mae Ploy Yellow Curry Paste

Coconut Rice

• 1 Cup Jasmine White Rice
• 1 Cup Thai Kitchen Lite Coconut Milk
• 1 Tbsp Better Than Bullion – Low Sodium

Yellow Curry Sauce

• 1 Cup Thai Kitchen Lite Coconut Milk
• 1/2 Cup Milk (1%)
• 1/4 Cup Mae Ploy Yellow Curry Paste
• 1 Whole Red Bell Pepper
• 1/2 Lime (Juiced)

Sides

• 1 Bag Frozen Broccoli
• 1 Whole Pineapple

Instructions

1. Preheat the oven to 375 degrees Fahrenheit. Grease your cookie sheet.
2. Mix the Jennie O turkey burger, breadcrumbs, yellow onion, ground ginger, ketchup, and Mea Ploy yellow curry paste in a bowl.
3. Once combined, form your micture into even ping pong sized balls and begin to line your cookie sheet.
4. Spray your meatballs with a nonstick cooking spray and place in the preheated oven for 15 minutes.
5. While your meatballs are cooking, add water, Thai Kitchen lite coconut milk, and better than bullion to a pot, mix, and bring to
   a boil.
6. Rinse your rice in cold water, drain, and add to boiling pot mixture. Turn the stove to low and cover with a lid. Let simmer for 25 minutes or until cooked with no moisture left at the bottom.
7. Once your meatballs have finished cooking for 15 minutes, remove from the oven, flip and put back into the oven for 10 more minutes.
8. Small dice red bell pepper (¼ in x ¼ in). Add bell pepper and Mae Ploy yellow curry paste into a small pot and mix.
9. Once mixed, add the Thai Kitchen lite coconut milk and 1% milk into the pot and stir on med-low heat. Squeeze in your lime and let it simmer until it is time to serve.
10. Steam fresh broccoli for 5-10 minutes or until al-dente.
11. While broccoli steams, cut your pineapple.
12. Drain and lightly salt your broccoli, remove your meatballs from the oven and fluff your rice.
13. Plate and enjoy.

Keywords:Bold and Flavorful, Budget friendly, College-Friendly, Fresh Veggies, High Protein, Minimal Cleanup, nutritious, Quick and Easy, Spicy and Sweet

Recipe Making Process

1. Gather your ingredients

Let’s get a head start on a meal or two for your week. You can rest easy knowing this is probably the hardest part about this recipe… and even ingredient searching isn’t going to be tedious. Just get a hold of these things and you’ll be ready to make this Friendship Soup when you’ve got a few minutes, and we meant it; it’s only a small amount of cooking.

First, check out what seasonings and oil you have. Hopefully you have these staples on hand, but if not, seasonings are only about a dollar at the store for a bottle. Make sure to add them to your list if you need.

• Salt 
• Pepper
• Olive oil
• Italian seasoning 
• Bay Leaf

The biggest money saver here is to look for resources available to you as a student. We sourced a lot of the rest of the ingredients from the Utah State University Student Nutrition Access Center, or SNAC Pantry. If that isn’t something available to you, a great option at Walmart or other stores is to go with the generic brand instead of big names! The best part about this soup is that almost everything is dry or canned, meaning you can keep what you don’t use this week for another meal rotation without the ingredients going bad. 

Here’s what you’ll want to grab from your resource center or store to make this soup: 

• Green split peas 
• Medium pearl barley
• Dried lentils
• Long grain rice
• Macaroni (or your choice of another small pasta)
• A can of diced tomatoes

What you might need to buy from the store: 

• Beef bouillon cubes (if you don’t already own any)
• Dried minced onion (if you don’t already own any)
• Optional add-in: ground beef

*A great way to source beef or any meat would be to check with local butchers or farmers. Sometimes they have great deals or can help you source your meat a little more sustainably and close to the source!

Great! Whenever you’re ready to hop into cooking head on to the next step.

2. Mise en place

So, it’s time to make your friendship soup. This is a great time to practice cooking in a way that is going to be smooth, efficient, and timely. Mise en place means “everything in its place”. This technique includes doing things to prepare everything you need for the recipe that can be done before the actual cooking begins. Think measuring out ingredients, chopping everything you need, or pulling out all the equipment you might need for your meal.

What does this look like when making Friendship Soup in your little kitchen? Actually, it’ll be pretty quick and easy prep. 

1. Measure your dry pasta and set it aside to add in later. We don’t want these to cook as long as the rest of the ingredients or they will be way too soggy and overdone!

• ½ cup Macaroni or other small pasta

2. Measure out all of your ingredients for the “Soup Mix”. These can all go in a bowl and wait until you’re ready to add it into your soup. You can also prepare this soup mix (have your pasta portioned out on top) in 1 ½ pint jars and keep them in storage. They are shelf stable for up to three months! Then you can make this soup whenever you need.

• ¼ cup dried green split peas
• ⅛ cup medium pearl barley
• ¼ cup dried lentils
• ¼ cup long grain rice

Seasonings also in the soup mix: 

• 8 tsp beef bouillon paste or cubes
• ⅛ cup dried minced onion
• One bay leaf
• 1 tsp italian seasoning

3. Have your can of tomatoes and water ready to go. You can put these directly into your pot. Make sure you use a liquid measuring cup for your water! It makes it a lot easier and more accurate.

• ½ can diced tomatoes (DON’T drain these!)
• 1 ½ quarts water

4. Portion out your ground beef. If you aren’t going to use the rest of your meat soon, go ahead and put the rest in a freezer bag to pull out later! You can also use frozen meat for this recipe, but pull it out the day before to thaw in your fridge. 

• ½ pound ground beef

3. Cooking! 

Now you’re ready to go! 

1. Put water, tomatoes (undrained), and soup mix into a large pot on high heat. You can use a large sauce pan or even a small stock pot.

2. Bring your mixture to a boil. You know it’s boiling when there are constant, large moving bubbles that roll the ingredients around. If there’s just a few bubbles or very small, occasional ones, you’re not quite boiling yet. 

3. Reduce the heat to a simmer for 45 minutes. Some stovetops have a simmer label on the knob, but if not, shoot for low heat. Simmering happens at 185-200 degrees; if you really want to double check, you can use a thermometer to see that it’s simmering. You’ll want to stir it occasionally so your grains and beans don’t stick to the bottom. 

4. Add in pasta and simmer for 15-20 more minutes. As it gets closer to time, go ahead and double check the doneness of all your dried ingredients. The pasta, peas, barley, and lentils should all be tender when you test it with a fork. 

5. Make sure to taste test your soup! This is a very important part of the process to make sure it tastes how you want. If it’s too bland, you can add a small amount of salt (about ⅛ tsp at a time) and taste between. However, with all the bouillon in this recipe, we found that it didn’t need any more salt! If it’s too salty for you, add in a small amount of water (about ¼ cup at a time).

6. While this simmers, cook your ground beef. Make sure you have 8 oz (1/2 lb) of raw meat. Then, in a pan, drizzle a small amount (about a teaspoon) of olive oil and heat it on Medium High heat. Break up the meat with a spatula and stir frequently. 

7. Add some salt and pepper to taste. Once there’s no more pink and it’s plenty crumbled (we don’t want huge chunks in our soup), your meat is done. You can taste test it once it’s cooked through.

8. Add ground beef to your soup. Mix in the meat and taste it again!

9. Find the bay leaf and take it out. It’s good at helping add flavor to the soup while simmering, but you don’t want the leaf in your bowl of soup. 

10. And you’re done! Scoop your soup into a bowl with a ladle. 

4. Presentation Tips

If you want to make your creation look beautiful in a bowl or for your friends (I mean, it is friendship soup after all), here’s a few quick plating tips. 

• Consider putting your bowl on top of the plate for stability and style (that’s what we did!).
• Make some cheesy toast, garlic bread, or slice a baguette on a plate beside or across the edge of the bowl.
• Garnish the soup with a sprig of parsley.
• Arrange some sliced fruit on the side of the plate for a pop of color. 

5. Enjoy!

Eat up and feel all the comforts that friendship soup brings!

Friendship Soup

Author: Food Literacy Students Cooking Method:Simmering Saute or Brown Meat (if used) Cuisine:American Courses:Dairy Free Lunch Lunch, Dinner

Difficulty:BeginnerPrep time: 30 minutesCook time: 40 minutesTotal time:1 hour 50 minutesServings:4 servingsCalories:300 kcal Best Season:Winter

Description

Friendship soup is a budget-friendly, quick, and easy meal that is both nutritious and delicious. It is great for college students who are looking to improve their eating choices and cooking skills in the kitchen.

Ingredients

Dry Ingredients

• 1/4 cup dried green split peas
• 8 teaspoons beef bouillon granules/8 beef bouillon cubes
• 1/8 cup medium pearl barley
• 1/4 cup dried lentils
• 1/8 cup dried minced onion
• 1 teaspoon Italian seasoning
• 1 Bay Leaf
• 1/4 cup uncooked long grain rice
• 1/2 cup uncooked macaroni/other small pasta
• 1.5 quarts water
• 1/2 can (14 ounces) diced tomatoes, undrained

Ground Beef Ingredients (Optional)

• 1/2 lb. ground beef
• 1/2 Tbsp. olive oil
• 1/2 tsp. salt (if desired)
• 1/4 tsp. pepper (if desired)

Instructions

Friendship Soup Directions

1. Set the pasta aside.
2. Combine the water, tomatoes, and soup mix* and bring it to a boil.

*Soup mix= peas, bouillon, barley, lentils, onion, Italian seasoning, and rice.

3. Reduce heat; cover and simmer for 45 minutes.
4. Stir in the reserved pasta; cover and simmer for 15-20 minutes or until the pasta, peas, barley and lentils are tender.
5. Cook the ground beef and add it to the soup pot.

Ground Beef Instructions

6. In a large skillet, heat the olive oil over medium heat until hot.
7. Add the ground beef and, using a spatula, press the beef into an even, flat layer in the pan, almost like you’re making a big hamburger.
8. Let it cook untouched for 4 minutes. This is what helps create a brown crust.
9. Start to break apart the meat, flipping it over.
10. Cook, stirring occasionally and breaking it into clumps until cooked through, 4-5 more minutes.
11. Season with salt and pepper, if using. Stir.
12. Remove from heat and use as desired.

Video

Notes

• Tips:
• For an even quicker cooking time, you can precook the meat, portion it off into sections, and place it in the freezer for a more convenient and rapid cooking process in the future. 
  The recipe can also be altered to be vegetarian friendly. You can either remove the meat or you can replace it with a vegetarian option, like chickpeas or other legumes. The bouillon may also be swapped out for a vegetable-based option.
• Nutrition Facts
  1 cup: 166 calories, 4g fat (1g saturated fat), 18mg cholesterol, 883mg sodium, 23g carbohydrate (3g sugars, 4g fiber), 10g protein.

Keywords:budget-friendly, delicious, easy, healthy eating, Meal prep, Nutrient Dense

College life is busy, between classes, jobs, and a social life. Cooking often gets pushed to the back burner, but it doesn’t have to be complicated or time-consuming. If you’re looking for an easy, satisfying, and flavorful dish, Shakshuka is a great choice! This dish by Holly on Spendwithpennies.com only requires one-pot and 30 minutes of your time. Shakshuka is a simple combination of poached eggs in a spicy tomato sauce. Its origins are debated but it has early ties to many North African countries. Today Shakshuka is a very popular dish in both North Africa and Middle Eastern countries, people enjoy it for breakfast, lunch, and dinner at home and in restaurants. It is also easy to customize and can be based on your preferences or adjusted depending on what’s in your pantry. Not only is it delicious and easy, but it is also nutritious, hearty, and perfect for any meal of the day!

Cost Breakdown

Recipe Making Process

Shakshuka is a simple sauce made up of red peppers, onions, and tomatoes. It is seasoned with incredible spices and cooked until it is a thick sauce. Red peppers are a great source of vitamin C, E, and A. Vegetables can be hard to incorporate into a college diet, but the benefits and nutrients they provide are crucial to a healthy diet. This recipe makes incorporating vegetables both easy and delicious.

The tomatoes are the bulk of the sauce and create a depth of flavor in the recipe. Fresh tomatoes are not always in season and can be quite expensive. Don’t fret! Canned tomatoes are an affordable and accessible option for college students. Canned tomatoes are a great way to save money for this recipe and they allow for a mess-free prep. Tomatoes are a great source of antioxidants and vitamins. Not only that, but they are truly tasty.

Eggs create a great source of protein within this recipe. Protein is an important part of a balanced and satisfying meal.

Shakshuka is simple and easy to make:

1. Add onions and garlic to a pot and cook until tender

2. Add diced red pepper and seasoning. Adjust seasonings to taste.

3. Add tomatoes and cook until thickened on simmer

Cooking the onions and garlic together creates a fragrant and flavorful meal. Adding the seasonings is crucial to the flavor and spice of this dish. The level of spice can be completely up to you!

From here, all you have to do is cook the eggs, right there in the pan by creating little wells for them to sit in. No extra dishes necessary!

Shakshuka can be stored in the refrigerator for up to 3 days. It is great for meal prepping and is easy to reheat on a stressful day for a college student!

Shakshuka is best served with toasted bread or roasted potatoes.

Easier than it sounds Shakshuka

Author: Ali, Allysa, Scout, Tatelyn Cuisine:Middle Eastern North African Courses:Lunch, Dinner Breakfast Brunch

Difficulty:BeginnerCook time: 25 minutesTotal time: 40 minutesServings:4 servingsEstimated Cost: $ 13.50

Description

A simple, one pan nutritious meal for anytime of day.

Ingredients

• 1 Tablespoon Olive Oil
• 1 Yellow Onion, diced
• 2 Cloves Garlic, minced
• 2 Small Red Bell Peppers, diced
• 1 Teaspoon Paprika
• 1 Teaspoon Cumin
• 1/2 Teaspoon Ground Coriander
• 1/8 Teaspoon Cayenne Pepper, or to taste
• Salt and Pepper, to taste
• 28 Ounces Canned Whole Tomatoes, with juices
• 6 Eggs
• 1 Tablespoon Fresh Cilantro, chopped

Instructions

1. Crush tomatoes with your hands (or a whisk) until they’re broken up, set aside.
2. In a 10″ skillet, cook onions and garlic in oil until tender. Add bell pepper and cook an additional 6-7 minutes or until very soft.
3. Add seasonings and cook until fragrant, about 1 minute. Add tomatoes and simmer until thickened, about 10 minutes.
4. Use the back of the spoon to gently create wells for the eggs. Crack an egg into each well.
5. Turn skillet down to simmer, cover with a lid, and gently simmer for 4-6 minutes or until eggs are set.
6. Garnish with fresh cilantro and serve with toast or roasted potatoes.

Video

Notes

• Store in an airtight container in the fridge for up to 3 days. Reheat in the microwave and refresh flavors with salt and pepper.

Keywords:easy, Eating in college, Healthy, inexpensive, nutritious, one pot, simple

This recipe only requires a simple oven bake that beginner cooks everywhere can master. This is perfect for first time college students seeking a wholesome meal while not breaking the budget. The recipe is extremely versatile. You can add or remove anything you like to make this your own! Make it ahead or enjoy it fresh and add a little bit of Greek life to your meals!

Cost Breakdown

Recipe Making Process

Before starting any recipe, it’s essential to gather all your ingredients. For this falafel bowl, you’ll need chickpeas (either canned or dried), garlic, onion, fresh herbs (parsley and cilantro), cumin, coriander, paprika, lemon juice, chicken broth, dill weed, white rice, and olive oil. For the bowl itself, add some tomatoes, cucumbers, onions or any other topping that you would enjoy! You will finish it off with tahini dressing made with yogurt, lemon juice, cucumber, garlic, and dill.

Start by draining and rinsing your chickpeas if using canned. Then, pulse the chickpeas, garlic, onions, fresh herbs, and spices (cumin, coriander, paprika) in a food processor. The key here is to pulse the ingredients, not puree them, as you want a texture that holds together but still has some bite. Next, shape the falafel mixture into small balls or patties, about 1-2 inches in diameter. The mixture should stick together, but don’t worry if it’s a little crumbly. You can gently press it together to form a nice ball shape.

Preheat your oven to 400°F (200°C) and place the shaped falafel on a baking sheet lined with parchment paper. Brush them lightly with olive oil and bake for 20-25 minutes, flipping halfway through, until golden brown and crispy.

While those are cooking, begin cooking the rice. Rinse the rice, giving it some time to soak. Cut the onions and garlic and add them in. Then, add the broth and lemon juice and bring to a boil. Cover and cook for 20 minutes and then allow it to sit untouched for at least 10 minutes, then stir in the fresh dill.

The final thing you will have to prepare is the tahini dressing. This is really straight forward, just combine the diced cucumber, yogurt, lemon juice, garlic, salt, oil, and dill. Mix together, and you are ready to start assembling!

You can get creative with the toppings. We chose tomato, onion, cucumbers, feta cheese, and lemon. However, you can customize this recipe to your liking! It can be catered to your own prefrence! This is a great option for meal prepping or you can easily prepare this day of!

Easy Mediterranean Bowls

Author: groupfour Courses:Dinner Lunch Lunch, Dinner Plant-based Vegetarian

Difficulty:BeginnerPrep time: 10 minutesCook time: 24 minutesRest time: minutesTotal time: 34 minutesCooking Temp:400 CServings:4 servingsEstimated Cost:19.27 $Calories:327 kcal Best Season:Summer

Description

This recipe is perfect for beginner cooks trying to increase their skillset. It is delicious, nutritious, and easy to master!

Ingredients

For falafel:

• 1 can chickpeas, drained and rinsed
• 1 cup fresh parsley
• 1 cup fresh dill
• 1 small yellow onion
• ½ tsp black pepper
• ¼ tsp cayenne powder
• ¼ tsp coriander
• ½ tsp ground cumin
• 1 tbsp flour
• 4 cloves garlic
• 1 tsp baking powder
• 2-3 tbsp olive oil

For rice:

• 2 Tbsp lemon juice
• 2 cups white rice
• 1 medium yellow onion
• 1 tsp dill weed
• 1 garlic clove
• 2 cups chicken broth
• 1 lemon (for taking pictures)

For sauce:

• ½ cup grated cucumber
• 1 cup greek yogurt
• 1 tbsp lemon juice
• 1 garlic clove
• 1 tbsp fresh dill
• Other ingredients needed:
• 2 tomatoes
• 2 oz feta cheese
• 1 Red onion

Instructions

1. Drain and rinse the canned chickpeas. Add the fresh parsley, fresh dill, diced yellow onion, seasonings, baking powder, and coconut flour to a food processor. Then add the chickpeas on top of everything (for easier blending).
2. Pulse until all of the falafel ingredients are minced and combined. Note: you may need to use a rubber spatula to push down the sides and ensure the chickpeas are blended.
3. Transfer the mixture to a glass bowl and use a wooden spoon to toss again.
4. Preheat the oven to 400°F and line a baking sheet with parchment paper.
5. Use a cookie scooper to scoop falafel. Use your hands to form them into small patties (recipe makes ~12).
6. Place falafel onto baking sheet and then drizzle generously with olive oil (this is how the falafel becomes crispy and golden brown since we’re not frying them).
7. Bake for 12 minutes. Flip the falafel over (drizzle with more olive oil if needed) and bake for another 12 minutes.

8. While the falafel is baking, make the Lemon Rice and prep any additional fresh vegetables you plan to serve with it. Mix together the sauce ingredients.
9. After the falafel is cooked, allow it to cool for at least 10 minutes (helps the patties hold their shape). Serve over rice, tahini sauce, fresh pita, and greek salad (I do a mix of cucumbers, tomatoes, feta cheese, tossed in some gyro seasoning and olive oil)!
10. Pack it up for meal prep or serve it warm! Enjoy!

Keywords:Budget friendly, college meals, meal-prep, Mediterranean food, nutritious, Quick dinner

There are quite a few vegetables that need to be chopped, but we will discuss proper cutting techniques and tricks in the recipe description that will help you cut each ingredient quickly.

Making Cowboy Caviar is a super fun and easy process. Once you figure out different knife cuts and the proper way to hold your knife, it is really quite relaxing. Getting to spend a little bit of time just cutting veggies can be fun! The quick and easy preparation process makes this recipe a perfect choose for those times you are in a rush or need a quick healthy side dish to bring to a party. It is also very budget friendly if you are looking to save money. You just need to buy a few vegetables and in addition to few other ingredients that you probably already have at home. This recipe can be very versatile. The vegetables in this recipe can be switched if you don’t like them or if you have other vegetables at home you are wanting to use up.

This dish is very delicious, nutritious, budget friendly, and simple to make. It tastes very fresh and would be great to use for your next home barbecue. It is best served chilled with tortilla chips.

Cost Breakdown

Tips for Making this Budget-Friendly

• The Student Nutrition Access Center food pantry on the USU campus typically has canned beans and corn.
• Buy generic products such as Great Value or Kroger to reduce ingredient cost even more.

Making Cowboy Caviar and Knife Skill Tips

Tip before cutting vegetables: Hold the knife between your thumb and pointer finger on the bolster. Then wrap the rest of your fingers around the handle.

Step 1: Mix the ingredients for the dressing in a large bowl and set aside.

Step 2: Gather the vegetables and other ingredients that will be put into the dressing.

Step 3: Rinse and drain the beans and corn.

Step 4: To cut the bell pepper, gently cut around the top. You do not want to cut all the way through the pepper. Turn it upside down so the stem is facing downward. Cut along each of the sections of the pepper (there will be three or four, depending on the pepper). Gently pull each section away from the pepper. Slice each section into four thin strips. Then dice. See the video for a more detailed visual.

Step 5: Cut the top of the onion off, leaving the bottom intact. Cut the onion in half. Beginning at one side, make cuts all the way across the onion. Then turn the onion and make perpendicular cuts. You should have small, diced onions. See the video for a more detailed visual.

Step 6: Slice the jalapeno in half and remove the seeds (you can leave some in if you like more of a kick). Cut the jalapeno into thin circles and proceed to mince the jalapeno until you are left with very small pieces. See the video for a more detailed visual.

Step 7: Chop the cilantro. See the video for a more detailed visual.

Step 8: Cut the avocado in half, throwing away the seed. Peel the skin gently off. Flip the avocado so the rounded side is facing up. Make thin slices lengthwise all the way across the avocado. Then turn it 90 degrees and slice all the way across the avocado. This should create little cubes of avocado. See the video for a more detailed visual.

Step 9: Add all the ingredients into the bowl with the dressing and mix well.

Eat with your favorite bag of chips, as a side for a hamburger, or just straight out of the bowl!

Cowboy Caviar

Author: Food Literacy Students Cuisine:Mexican American Courses:Lunch Dinner Snack Side dish

Difficulty:BeginnerPrep time: 15 minutesCook time: 40 minutesRest time: 40 minutesTotal time: 15 minutesServings:6 servingsCalories:300 kcal Best Season:Summer

Description

This Cowboy Caviar from thecozycook is an incredibly quick, easy, and nutrient dense dish that can be made in 15 minutes or less. With crazy college schedules and tight budgets, this dish is sure to save you time and money.

Ingredients

• 1 (15 oz) can black beans, rinsed and drained
• 1 (15 oz) can whole kernel sweet corn, drained
• 1 small red bell pepper, diced
• 1 jalapeno pepper, minced
• 1/3 cup fresh cilantro, finely chopped
• 3/4 cup red onion, diced
• 2 avocados, diced

Dressing

• 1/4 cup lime juice
• 2 Tbsp red wine vinegar
• 1 tsp salt
• 1/2 tsp ground black pepper
• 1 Tbsp honey
• 1/4 tsp chili powder

Instructions

1. Mix the ingredients for the dressing in a large bowl and set aside.
2. Gather the vegetables and other ingredients that will be put into the dressing and chop.
3. Rinse and drain the beans and corn.
4. Add all of the ingredients into the bowl with the dressing and mix well.
5. Eat with your favorite bag of chips, as a side for a hamburger, or just straight out of the bowl!

Video

Keywords:Plant-based, Vegetarian, Vegan, Beans, Healthy, Fresh, No-cook

Cost Breakdown

Our Thoughts

You’ll find that this recipe is easy to follow and that cooking under gluten and dairy restrictions can be much simpler than it is sometimes made out to be. This crustless garden veggie quiche is an inexpensive, simple, and incredibly tasty meal option for breakfast, lunch or dinner that everyone can enjoy.

The process of making this meal went very smoothly. We never felt too overwhelmed and were able to enjoy our time in the kitchen. The baking time is a little long but is one hundred percent worth the wait. Preparing your ingredients by chopping vegetables and pre-measuring before starting to sauté the vegetables will be a huge help later on. Whenever you have multiple pans on the stove it is always a good idea to have your ingredients ready to go to avoid leaving anything on the heat for too long. We fell in love with this recipe and will definitely be making it again.

Crustless Garden Vegetable Quiche (Gluten Free and Dairy Free)

Author: Food Literacy Students Cooking Method:Baking Sauteing Cuisine:French Courses:Breakfast Dinner

Difficulty:IntermediatePrep time: 15 minutesCook time: 40 minutesRest time: 40 minutesTotal time: 55 minutesServings:8 servingsCalories:300 kcal Best Season:Summer

Description

This gluten free and dairy free Garden Quiche by savorylotus is the perfect summer dish! Bake it for a healthy breakfast or serve it any time of day! This versatile meal is packed with nutrients and works with a vegetarian diet as well as being an option for gluten and dairy allergies, intolerances and/or preferences.

Ingredients

• 2 Tbsp ghee or avocado oil, divided (use avocado, extra virgin olive, or vegetable oil for dairy free)
• 2 small zucchinis, sliced into thin rounds
• 1/2 small onion, chopped
• 2 cloves garlic, minced
• 3 cups baby spinach
• 1 1/4 cup small tomatoes, sliced into thin slices
• 1 Tbsp fresh basil, minced + extra for garnish
• 8 eggs, large
• 1/4 cup dairy free milk (we used coconut milk)
• 1/2 tsp salt
• fresh ground pepper to taste

Instructions

1. Preheat the oven to 350°F. Liberally grease a pie dish or quiche pan.
2. In a large skillet, melt one tablespoon of fat of choice over medium-high heat. Arrange zucchini rounds in a single layer in the
   bottom of the skillet and cook until starting to brown. Flip zucchini rounds and cook on the other side. Remove from pan.
3. Lower heat to medium, add remaining one tablespoon of fat and cook onions until translucent and beginning to brown, about 3-4 minutes.
4. Add garlic and cook for one minute. Add baby spinach and cook until just wilted. Remove from heat.
5. Spread onion/spinach mixture evenly onto bottom of greased quiche pan. Layer cooked zucchini rounds and tomato slices on top- reserving a handful of each for the top. Sprinkle on minced fresh basil.
6. In a large bowl, whisk together eggs, dairy free milk, salt, and pepper. Pour mixture over top of vegetables in quiche pan. Give a little shake to settle. Top with remaining zucchini rounds and tomato slices.
7. Bake for 35-40 minutes, until the center is set. Cool slightly before cutting into wedges. Garnish with fresh basil.

Video

Keywords:Quiche, Vegetarian, Plant-based, Dairy free, Eggs, Vegetables

Are you a busy college student? Do you miss warm, homemade meals? Well we have a solution for you!

We are going to make a simplified homemade chicken pot pie. This recipe is cost effective, healthy, and quick. Between classes, working, and blooming social lives, college students have busy schedules. They don’t have the time, skills, or supplies to cook gourmet meals, however, they do need to eat balanced meals to sustain their lifestyle. This chicken pot pie is perfect because it has minimal ingredients, yet is packed full of vegetables, protein, and carbohydrates. You might not have time to slave away in the kitchen all day, which is why this recipe if perfect; you get the homemade taste without the time burden. Now that your mouth is watering, lets learn how to make it!

See video of each step below recipe!

Cost Breakdown

See below for the cost breakdown. Surprisingly, this recipe is relatively cheap, especially if you get ingredients from the USU SNAC Pantry. SNAC pantry ingredients may include mixed vegetables, cream of mushroom soup, and cream of chicken soup.

We highly recommend you try making this recipe as it is an inexpensive and healthy way to fuel your body. We hope you love this recipe as much as we do!

Campfire Chicken Pot Pie

Author: Food Literacy Students Cooking Method:Pan-fry Baking Cuisine:American homemade Courses:Lunch Dinner

Difficulty:BeginnerPrep time: 10 minutesCook time: 45 minutesRest time: 40 minutesTotal time: 55 minutesServings:6 servingsCalories:300 kcal Best Season:Available

Description

This recipe from Allrecipes.com can easily be adapted to your liking. You can use fresh, frozen or canned ingredients, seasonings and overall size of the pot pie. We love the simplicity of the recipe and the enhanced flavor it provides.

Ingredients

• 2 (29 oz) cans mixed vegetables with potatoes
• 1 (10.75 oz) can cream of chicken soup
• 1 (10.75 oz) can cream of mushroom soup
• 2 large cooked chicken breasts, cut into cubes
• 1 (10 oz) can refrigerated biscuit dough

Instructions

1. 1. Gather ingredients and then prepare your chicken (canned or rotisserie chicken can also be used). Cube the chicken breasts and pan fry them in salt, pepper, and onion powder.
   
2. 2. If you want to make one large pot pie – flatten half the biscuit dough and lay it on the bottom of the casserole dish. If you would rather make mini pot pies for individual portions – flatten small portions of the dough and lay on the bottom of muffin tins.
   
3. 3. Mix together the filling which includes the canned mixed vegetables, cream of chicken soup, and cream of mushroom soup. Add the prepared chicken and stir all together.
   
4. 4. Fill your casserole dish or muffin tins with the filling. Then add another layer of flattened biscuit dough to the top.
   
5. 5. Bake in the over at 375 degrees Fahrenheit until the dough is golden brown. Let cool and serve!
   

Video

Notes

• When serving a group it is recommended to make a larger casserole dish of pot pie, however when cooking for one or batch cooking for one, the muffin tins work perfect!
• To cut down on time and ingredients, we used refrigerated biscuit dough instead of homemade dough.
• Fresh or frozen vegetables can be used in place of the canned vegetables.
• It is easy to change the chicken to vegetable ratio depending on your dietary needs. If you need more protein, add more chicken!

Keywords:homemade, easy, simple

Reference: https://www.allrecipes.com/recipe/237960/campfire-chicken-pot-pie/

You have likely stumbled across this blog post because you are craving a Chick-fil-A sandwich. One of the following situations probably just took place:

1. 1. It was a long day. You are a hungry but broke college student. You are tempted to go out to eat. Where to? To Chick-fil-a, of course! But the low balance on your bank account causes you to pause and consider if you can really afford it.
2. 2. You are with your friends, and everyone wants to go out for food together. The consensus is…well, of course: Chick-fil-a! But the cost and calories cause you to reflect on the potential consequences of this decision.
3. 3. You just thought about Chick-fil-a (well, of course)! But you don’t have the time or energy to go change out of your sweats and get into the freezing cold car.

Ladies and gentlemen have no fear! Whether one of these situations really took place or not, we have a wonderful solution THE HOMEMADE CHICK-FIL-A SANDWICH from StaySnatched!

Can you even tell that it wasn’t bought from the real fast food chain?! Look at that genuine thumbs up! Follow this recipe by @StaySnatched and our personal tips to make this easy, cheap, less processed and delicious alternative to a Chick-fil-a Sandwich. After this, you are going to be saying to everyone around you: “Eat more chicken – AT HOME!”

Cost Breakdown

Let’s take a look at the cost breakdown for these sandwiches:

Tips to make this cheaper

• Find chicken that is cheaper per pound, look at multiple grocery stores.
• Use frozen chicken rather than fresh chicken, it is usually cheaper.
• Buy spices in bulk so you can only get the amount needed for the recipe instead of the whole bottle.
• Save money by buying a jar of pickles for the essential juice and then using the remaining pickles for your sandwiches.

Reference: https://www.staysnatched.com/air-fryer-chicken-sandwich/