Cost Breakdown

Recipe Making Process

When our group set out to choose a recipe for this project, we knew we wanted something practical. Something college students could actually make on a weeknight without blowing their budget or burning out. This chicken stir-fry stood out because it is fast, flexible, and nutritionally balanced. We sourced most of our ingredients from a local grocery store, but we also explored options through SNAC (Student Nutrition Access Center) at Utah State University. SNAC is a student-run resource that provides free groceries, cooking demos, and nutrition education to help students eat well without financial strain. It’s a great example of how campuses can support food literacy by making nutritious ingredients more accessible. For this recipe, staples like rice, bell peppers, and occasionally broccoli are available through SNAC, which makes it easier for students to try new meals without overspending. It’s not just about saving money; it’s about learning how to shop, cook, and eat with intention.

We were intentional about keeping this recipe affordable and accessible for all college students. Instead of using specialty ingredients, we focused on items that are easy to find and already in most student kitchens. We also talked about how this stir-fry can be adapted throughout the year, depending on what’s available or on sale. For example, in the fall, mushrooms or cabbage work well. In spring, Snap peas or carrots are great options. Learning to swap ingredients based on seasonality and cost is a key part of building food literacy. It helps students cook with confidence and make the most of their grocery budget.

Before cooking, we practiced mise en place by prepping all ingredients. This includes chopping veggies, slicing chicken, and whisking the sauce. This made the process smoother and helped us manage time efficiently.

The main technique we focused on was satuéing. We learned that proper satuéing means using high heat, a small amount of oil, and constant movement to cook ingredients quickly without steaming them. We used a large skillet and stirred frequently to keep the veggies crisp but tender, and the chicken golden brown.

The final dish was colorful, glossy, and full of flavor. The sauce thickened beautifully, coating each bite without being too salty or sweet. We served it over rice, but it would also work with noodles or quinoa. One tip we learned is to make sure all your veggies and chicken are cut to the same size. This ensures that each piece will cook evenly, and nothing is over or undercooked.

Another key takeaway from this recipe was how much time we saved by prepping everything in advance. Practicing mise en place, chopping the veggies, measuring sauces, and slicing the chicken made the cooking process feel way less chaotic. It also gave us a chance to practice our knife skills and talk through proper techniques like proper hand placement and always using a sharp knife. These small habits can make a big difference in both efficiency and confidence in the kitchen, especially when you are short on time between classes or work shifts.

Overall, this recipe was a win. It taught us how to plan, prep, and execute a balanced meal while reinforcing key culinary skills. For college students trying to eat well, this stir-fry is a great starting point. It is nutrient-dense, customizable, quick, and super easy.

Making the recipe is super easy! Below are just 3 simple step-by-step instructions on creating this delicious recipe.

Step-by-Step Instructions

First, you will need to grab a small bowl and whisk together your honey, soy sauce, and sesame oil.

Next, in a large skillet, heat your oil over high heat. Cook your broccoli, bell pepper, and cloves of garlic for 5 minutes. Make sure to stir frequently until softened. Add in your chicken, tossing occasionally until it is golden brown and cooked through. Cooking the chicken will last about 8 minutes.

Optional: Shred your carrot with a cheese grater to add a little more color and nutrients to your dish.

Lastly, you will pour in your sauce into the skillet and bring to a simmer. Cook and stir occasionally until thickened. And that is all there is to it!

Chicken Stir Fry

Author: Food Literacy Students (Alaina) Cooking Method:Sautéing Cuisine:Asian Inspired Courses:Lunch, Dinner

Difficulty:BeginnerPrep time: 10 minutesCook time: 20 minutesTotal time: 30 minutesServings:4 servingsEstimated Cost:10.61 $Calories:281 kcal Best Season:Summer, Fall

Description

This quick and colorful stir-fry from Delish is your answer to busy weeknights when you want something nourishing, flavorful, and fast. In just 30 minutes, you’ll have tender chicken, crisp broccoli and bell peppers, and a glossy sauce that brings everything together. It’s a simple, satisfying dish that delivers bold flavor without the fuss.

Ingredients

• 1/2 cup reduced sodium soy sauce
• 2 Tbsp honey
• 2 tsp toasted sesame oil
• 1 Tbsp canola oil
• 1 head broccoli, cut into small florets
• 1 bell pepper, seeds and ribs removed, chopped
• 2 garlic cloves, finely chopped
• 1 lb boneless, skinless chicken breast, cut into 1″ pieces
• Freshly ground black pepper
• 1 medium carrot (optional)

Instructions

1. First, you will need to grab a small bowl and whisk together your honey, soy sauce, and sesame oil.
2. Next, in a large skillet, heat your oil over high heat. Cook your broccoli, bell pepper, and cloves of garlic for 5 minutes. Make sure to stir frequently until softened.
3. Add your chicken, tossing occasionally until it’s golden brown and cooked through. Cooking the chicken will last about 8 minutes, making sure to reach an internal temperature of at least 165 degrees Fahrenheit.
4. Optional: Shred your carrot using a cheese grater and add it to your cooked chicken and veggies.
5. Lastly, you will pour in your sauce into the skillet and bring to a simmer. Cook and stir occasionally until thickened.

Video

Keywords:Customizable, High Protein, Quick dinner, Weeknight Meals

Mornings in college can be chaotic. Alarms snoozed too many times, rushing out the door, and trying to make it to class on time. We’ve all been there, but skipping breakfast doesn’t have to be part of the routine. Our whole lives we have been told that breakfast is the most important meal of the day, yet when life gets busy (or your bed gets comfy), it’s often the first thing we skip. Meal prepping is a great way to get a nutritious breakfast while saving time and money. That’s where these banana oat muffins come in. They are perfect to grab and go to start your day off right and stay fueled for your studies! Filled with healthy fiber and carbs, they are sure to keep you full of energy! 

Cost Breakdown

Recipe-Making Process

This banana oatmeal muffin will make your mornings happy and healthy. Chucked full of nutrients, these will keep you full until lunch while boosting your energy! 

Most of these ingredients are just found at your local grocery store. If you do not want the extra cost of buying oat flour, then you can simply blend up some of your oats to create a fine powder—or oat flour! You can substitute the chocolate chips or blueberries for any mix-in your heart desires! A couple other ideas include nuts, raspberries, or adding a cinnamon streusel to the top! 

To prepare for making these muffins, measure out all the ingredients. Doing this step will help to make the process go faster. 

Mix the rolled oats, oat flour, cinnamon, baking powder, and salt into a medium bowl and set aside. Crack two eggs into another medium bowl. Whisk together with the maple syrup, mashed banana, and vanilla extract until smooth. Slowly whisk in the milk and olive oil. Pour the wet ingredients into the dry ingredients. Stir until the oats are covered and moistened. (If they seem dry, add a couple more tbsp of milk). Stir in the chocolate chips and/or blueberries. Spray a muffin tin with cooking spray and divide the mixture into the 12 cups. Press down with a spoon so oats are covered in liquid. Bake for 20-30 minutes and let cool for 5 before eating/storing. 

This recipe is super simple and is an example of baking as a form of food preparation. Baking is a dry heat cooking method that uses surrounding hot air to cook the food. This is generally in an oven. Baking is great because while your food is cooking, it doesn’t need constant attention.  

This recipe is cheap, comes together super fast, and has many great benefits. It is sugar-free (if not using chocolate chips), gluten-free, dairy-free, vegetarian, and packed with nutrients. 

The final product is a yummy muffin! They are not quite as fluffy as your typical muffin, but they still taste amazing! You can eat these fresh out of the oven or store them in the fridge for a week! They are a great, easy breakfast or power snack. In my opinion, they are best warmed up for a few seconds in the microwave, but they still taste great cold. 

Banana Baked Oatmeal Muffins

Author: Food Literacy Students (Vega, Taelore, Lillie, Lucy) Cooking Method:Baking Cuisine:American Courses:Breakfast Snack

Difficulty:BeginnerPrep time: 30 minutesCook time: 40 minutesRest time: 40 minutesTotal time:1 hour 50 minutesCooking Temp:100 CServings:4 servingsCalories:300 kcal Best Season:Fall

Description

This recipe is super easy and provides a quick, cheap, and healthy breakfast. On top of that, it also tastes super great! This recipe takes less than an hour from start to finish and is full of healthy fiber and carbs!

Ingredients

• 1.5 cups rolled or old fashioned oats
• 1.5 cups oat flour
• 2 tsp ground cinnamon
• 1 tsp baking powder
• 1/2 tsp salt
• 2 eggs, large
• 1/4 cup honey
• 1 cup bananas, mashed (approximately 2 bananas)
• 1 tsp pure vanilla extract
• 1 cup unsweetened coconut milk (substitute for milk of choice)
• 2 Tbsp olive oil
• 1 cup frozen or fresh blueberries

Instructions

1. Preheat oven to 350 F.
2. In a medium bowl, combine the rolled oats, oat flour, cinnamon, baking powder, and salt. Set aside.
3. Crack two eggs into another medium bowl. Whisk together with the maple syrup, mashed banana, and vanilla extract until smooth.
4. Slowly whisk in the milk and olive oil.
5. Pour the wet ingredients into the dry ingredients, stir until the oats are covered and moistened.

If they seem dry, add a couple more tbsp of milk.

6. Stir in the chocolate chips and/or blueberries.
7. Spray a muffin tin with cooking spray and divide the mixture into the 12 cups. Press down with a spoon so the oats are covered in liquid.
8. Bake for 20-30 minutes and let cool for 5 minutes before eating/storing.

Video

Notes

• You can store the muffins in the fridge for up to a week. Serve warmed up in the microwave or cold from the fridge.
• The older the banana the sweeter it is! Don’t be afraid to use a brown banana when baking! 
  If using coconut milk, shake the can before you open it to ensure a smooth consistency. 
  Use two spoons to scoop the batter into the tin to create a mess free transfer! 

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

The beauty of the Poor Man’s Burrito Bowls is not only how quick and easy they are to make, but how accessible the ingredients are. All you really need for this recipe are rice, beans, cheese, and salsa. All other toppings are optional, and even those are pretty simple to acquire!

If you’re wanting to make this recipe even more affordable, utilize Utah State University’s Student Nutrition Access Center (SNAC)! You can snag a can of black beans, rice, shredded cheese, and other ingredients from a selection that varies each month. SNAC has basically got you covered, #bless. This recipe is also very versatile. You can add ground meat or grilled chicken for extra protein, or throw on some bell peppers or cilantro. Make it your own!

What I LOVE about this recipe is how little prep there is. Just gather (or, as the fancy chefs say, “mise en place”) rice, salt, beans, cumin, garlic powder, salsa, cheese, green onions, and jalapeno. There are essentially only two things you need to cook: the rice and beans. In just about 20 minutes you’ll have a delicious burrito bowl that’s filling and nutritious.

To be honest, rice can always be tricky for me to cook. Embarrassing, I know! Be sure to put enough water in the rice pot so that it doesn’t all evaporate before it’s fully cooked. Otherwise you’ll end up with either crunchy or mushy rice. We definitely don’t want that. Sample your rice after the 15 minutes of cooking to make sure it’s cooked all the way through. After the rice is cooked, you can top it off with as many of the toppings you would like, and voila, you have the perfect burrito bowl. You’re now a pro. It’s not as hard as you may have thought to make a delicious meal on your own! Having this recipe in your back pocket can help you feel more prepared to take on more challenging recipes next time. 

A few parting notes:

• Don’t forget to add salt to the rice before cooking, or it might come out a little bland.
• Cumin and garlic powder make the beans extra flavorful — don’t skip those if you can help it!
• Not into spice? Skip the jalapeños and go with a mild salsa. You can also add sour cream or plain Greek yogurt to make it creamy. Yum!

Thanks for joining me today to make Poor Man’s Burrito Bowls! I hope this becomes your new go-to meal for busy days!

Poor Man’s Burrito Bowls

Author: Food Literacy Students Cooking Method:Boiling Simmering Cuisine:Mexican Courses:Lunch, Dinner

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:Fall

Description

Quick and easy burrito bowls from Budget Bytes with beans, rice, cheese, salsa, and a few spices to enhance the flavor! It’s perfect for when you’re in a hurry, don’t want to spend a lot of money and are craving some yummy Mexican flavors!

Ingredients

• 1 1/3 cups uncooked long grain white rice
• 1/3 tsp salt
• 1 1/3 (15 oz) cans black beans
• 1/3 tsp ground cumin
• 1/6 tsp garlic powder
• 2/3 (16 oz) jar salsa
• 4 oz shredded cheddar or pepper jack cheese (leave out to make vegetarian)
• 2/3 bunch green onions
• 2/3 jalapeno (optional)

Instructions

1. Add the rice, salt, and 3 cups water to a medium sauce pot. Place a lid on top, turn the heat on to high, and allow the water to come up to a full boil. Once boiling, turn the heat down to low and let it continue to simmer for 15 minutes. After 15 minutes, turn the heat off and let it sit, with the lid in place, for an additional five minutes. Fluff just before serving.
2. While the rice is cooking, make the beans. Add both cans of black beans (undrained) to a small sauce pot, along with the cumin, and garlic powder. Heat over medium, stirring often, until heated through.
3. Slice the green onions and jalapeño (if using).
4. Once the rice is cooked, build the bowls. Add one cup cooked rice, 1/2 cup warm black beans, 1/3 cup salsa, and 1 oz. shredded cheese (about 1/4 cup) to each bowl. Top with a few sliced green onions and jalapeños, then serve.

Video

Notes

• Video link on YouTube: https://www.youtube.com/shorts/zFodxOQltm0
• Serving: 1 Serving
  Calories: 521.75 kcal
  Carbohydrates: 85.28 g
  Protein: 20.32 g
  Fat: 10.32 g
  Sodium: 1078.75 mg
  Fiber: 15.22 g
• If you want to make this recipe more filling, feel free to add grilled chicken or ground beef. You can also add any toppings to fit your favorite flavor profile.

Keywords:Bowls, Budget friendly, Mexican, Quick dinner

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

Ever had one of those mornings when you overslept, didn’t have time for breakfast, rushed to class, or just grabbed a Pop-Tart to go? You’re cooked. As college students, we’ve all been there. Time and sleep are precious, but so is nutrition! This is your sign to try something new, and ditch poor breakfasts. Overnight oats can be made ahead of time, last for days, and low-key slaps . Throw it all together the night before, and just leave it in the fridge to work its magic. Top it with nuts, fruit, chocolate, peanut butter, or whatever your heart desires. It’s loaded with fiber and protein to help you lock in and get those gains . It’s tried and true, quick, easy, nutritious, and tasty!

Cost Breakdown

Recipe Making Process

First things first, gather your ingredients. For a more budget-friendly approach, Winco is your best bet. The bulk foods section has oats and chia seeds, which will save you a few bucks! Plus, you can buy the exact amount you need (instead of a whole bag). The Utah State University Student Nutrition Access Center (USU SNAC) on campus is convenient and often carries many of the topping options, as well as oats! The best part? Totally free, once a week, and no questions asked!  The recipe calls for pure maple syrup or honey as well, but honey is definitely the cheaper of the two, and you likely already have some in your dorm. Vanilla extract can also be expensive, so imitation vanilla is a cheaper swap.

Next up, choose your flavor! This is the fun part. There’s eight yummy choices, and you can make whichever one you’d like (or throw something together with fruit, nuts, and spreads you already have). You can choose based on which once sounds the tastiest, or which will support your nutrition goals.

This breakfast is not only time and cost efficient, but it also is very healthy and a great source of a variety of nutrients we all need! It is high in fiber from the oats and chia seeds, AND has lots of protein from the milk, yogurt, and oats. These overnight oats are also a good source of magnesium, phosphorus, and B vitamins, along with good amounts of calcium and potassium.

One of the other great things about this recipe is that you can make it completely ahead of time! You can either make the base and add your toppings before refrigeration, or refrigerate the base and add the toppings when you are ready to eat, as we did in the instruction video. There is no significant difference either way, so you do you!

For best results, leaving your mixture in the fridge over night is the way to go. The consistency will be thick and creamy! Or, if you prefer your oats thinner, leave it in for a couple hours or just add some extra milk when you are ready to eat! Our example depicts the second option, which we left in the fridge for about 2 hours. The consistency was still fairly thick, but not as creamy as it would’ve been for the overnight option. It really depends on the time you have available and your texture preferences!

Overall, this recipe is convenient, easy, and affordable for college students with a busy schedule and tight budget. It takes practically zero kitchen abilities, so no worries if you are a bit lacking in experience We hope you love it!

No Stress Overnight Oats

Author: Food Literacy Students Cooking Method:Meal prep Cuisine:American Courses:Breakfast Snack

Difficulty:BeginnerPrep time: 20 minutesRest time:2 hours Total time:2 hours 20 minutesServings:4 servingsEstimated Cost:4.36 $Calories:540-600 kcal Best Season:Available

Description

Quick and easy overnight oats for a healthy, hassle-free breakfast.

Ingredients

Base

• 2 cups quick or rolled oats
• 2 tablespoons chia seeds
• 1 cup plain Greek yogurt
• 2 cups milk (any kind, including almond)
• 2 teaspoons vanilla extract
• 4 tablespoons honey (or maple syrup)

Snickers

• 4 tablespoons peanut butter
• 2 tablespoons chopped peanuts
• 2 tablespoons mini chocolate chips

Apple Pie

• 1 cup shredded apple
• 1 teaspoon ground cinnamon
• 4 tablespoons slivered almonds

Lemon Blueberry

• 1 cup fresh blueberries, mashed
• 4 teaspoons lemon zest

Strawberry Banana

• 1 medium banana, mashed or thinly sliced
• 4 medium strawberries, thinly sliced or diced

Instructions

1. Place all of the ingredients for the base into a large bowl and mix until combined.
2. Prepare and mix in desired toppings (or do this in step 5).
3. Cover and refrigerate for at least 2 hours, or overnight (preferred).
4. When you’re ready to eat, stir your overnight oats. Add more milk, as desired.
5. Top your overnight oats with more flavor toppings and enjoy cold.

Video

Notes

• This recipe can also be made vegan by choosing almond milk and plant-based yogurt alternatives.
• Remember, it is best to buy oats and chia seeds from Winco!
• Take advantage of the Student Nutrition Access Center (SNAC).

Keywords:breakfast, easy, Gluten Free, Healthy, oatmeal, Quick, Vegetarian

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

Trying to eat something appetizing that’s not just instant ramen or another sad frozen dinner? As a college student on a tight schedule and even tighter budget, finding a delicious, satisfying meal that doesn’t break the bank or take hours to prepare can feel impossible sometimes, especially if you’re one of the lucky ones that gets to live with food allergies such as myself. But what if we told you there’s a recipe that’s quick, super budget-friendly, naturally gluten and dairy free, and is easily tweaked for any other food sensitivities? Get ready to transform your dorm-room dining with this incredible Cilantro Lime Chicken and Rice Bowl recipe by Laura on delish.com—it’s the perfect weeknight meal that proves you don’t need a culinary degree (or a huge wallet) to eat well!

Cost Breakdown

Recipe Making Process

Your first step when cooking should always be to gather your ingredients and supplies. “Mise en place” is a French culinary term that means everything in its place. This is important when cooking, especially in college, to make sure you have all the ingredients you will need. For this recipe, you will need chicken breasts, basmati rice, black beans, corn, mayonnaise, cherry tomatoes, a bundle of cilantro, limes, an avocado, taco seasoning, as well as an assortment of spices. Once those ingredients are gathered, you are ready to get started!

First, start by making the cilantro lime rice. You can use a rice cooker or a medium saucepan. To use the saucepan, add 1 3/4 cup of water, 1/2 tsp salt, and 1 1/2 cups of basmati rice. Bring to a boil. Then cover and reduce the heat to medium-low. Let that simmer until all the water is absorbed and the rice is tender, usually about 17 minutes. After starting the rice, you can chop the limes, avocados and tomatoes and store them somewhere cold to top the bowl at the end.

While the rice is cooking, or beforehand, prepare the aioli. Start by finely chopping the cilantro. Once chopped, set aside 1/2 cup for the cilantro lime rice, and add 2 Tbsp to a medium bowl. Mince the jalapeno, measure 1 Tbsp, and add to the bowl. Next, juice the limes. Measure and set aside 2 Tbsp for the rice, and add 1 1/2 tsp to the aioli. Lastly, add 1/8th tsp of garlic powder, 2 tsp of water, and 1/4 cup of mayo. Stir to combine. Season with salt and pepper to taste.

Next, prepare the chicken. Start by cutting off any fatty parts, and slice the breast lengthwise into 1/2 inch strips. Then cut the strips into 1/2 inch cubes.

In a medium nonstick skillet, heat 1 Tbsp of olive oil over medium heat. Add chicken, and season with seasonings of your choice. Taco seasoning, or a combination of paprika, garlic powder, and pepper are great options! Cook through, turning occasionally until the internal temperature reaches 165 degrees Fahrenheit.

While the chicken is cooking, finish the rice by adding the previously set aside 1/2 cup cilantro, and 2 Tbsp Lime juice. Add 1 tsp of olive oil and salt. Fluff with a fork, and stir to combine. Keep warm.

Once chicken is finished cooking, remove to a plate.

Return the skillet to medium and add the corn. Cook corn, tossing occasionally until warmed through, about 2 minutes. Season with salt and pepper. Scrape onto a plate.

Add remaining tablespoon of olive oil to skillet and taco seasoning. Cook over medium, stirring constantly, until spices are toasted and fragrant, about 30 seconds. Add the black beans and season with salt and pepper. Cook, stirring occasionally, until the beans are warm, about 2 minutes. Remove from the heat.

Once all the ingredients are cooked, it’s time to assemble the bowl.

Fill a shallow bowl with rice. Top with corn, black beans, tomatoes, avocado, and chicken. Drizzle each bowl with aioli and garnish with cilantro. Serve and enjoy!

Cilantro Lime Chicken & Rice Bowl

Author: Food Literacy Students Cooking Method:Boiling Cuisine:Mexican Courses:Dinner Lunch, Dinner

Difficulty:BeginnerPrep time: 15 minutesCook time: 35 minutesTotal time: 50 minutesServings:4 servingsEstimated Cost:18.12 $Calories:906 kcal Best Season:Summer, Fall

Ingredients

Cilantro Rice

• 1 1/2 cups basmati rice
• Kosher salt, to taste
• 1/2 cup cilantro, roughly chopped
• 2 Tbsp lime juice
• 1 tsp olive oil

Cilantro-Lime Aioli

• 1/4 cup mayonnaise
• 2 Tbsp cilantro, finely chopped
• 1 Tbsp jalapeno, minced
• 1 1/2 tsp lime juice
• 1/8 tsp garlic powder
• Kosher salt, to taste
• Freshly ground black pepper, to taste

For the Bowl

• 2 Tbsp olive oil
• 3 cups chicken breast, cooked and cut into strips or cubes
• 2 cups corn, fresh or frozen
• 1 1/2 tsp taco seasoning
• 1 (15 oz) can of black beans, drained and rinsed
• 1 avocado, sliced
• 1 1/2 cup cherry tomatoes, quartered

Instructions

1. Make rice: In a medium saucepan, combine the 1 1/2 cups rice with 1 ¾ cup water and ½ teaspoon salt. Bring to a boil. Cover and reduce heat to medium-low. Simmer until the rice is tender and water is absorbed, about 17 minutes.
2. Remove rice from the heat and let cool slightly. Fluff the rice with a fork and stir in 1/2 cup roughly chopped cilantro, 2 Tbsp fresh lime juice, and 1 tsp olive oil.
3. Meanwhile, make aioli: In a medium bowl, whisk 1/4 cup mayonnaise with 2 Tbsp cilantro, 1 Tbsp mined jalapeno, 1 1/2 tsp fresh lime juice, 1/8 tsp garlic power and 2 teaspoons of water. Season with salt and pepper.
4. Cube chicken. In a medium nonstick skillet, heat 1 tbsp of olive oil, add chicken and season with the seasonings of your choice, we found cumin or the extra taco seasoning is really yummy! Cook through, turning occasionally until the internal temperature is 165 degrees Fahrenheit. Remove to a plate.
5. Return the skillet to medium and add the corn. Cook corn, tossing occasionally until warmed through, about 2 minutes. Season with salt and pepper. Scrape onto a plate.
6. Add remaining tbsp of olive oil to skillet and 1 1/2 tsp taco seasoning. Cook over medium, stirring constantly, until spices are toasted and fragrant, about 30 seconds. Add the black beans and season with salt and pepper. Cook, stirring occasionally, until the beans are warm, about 2 minutes. Remove from the heat.
7. Fill a shallow bowl with rice. Top with corn, black beans, tomatoes, avocado, and chicken. Drizzle each bowl with aioli and garnish with cilantro.

Video

Notes

• We found you may need a tbsp more lime juice in the rice.
  Don’t forget to taste as you cook! Make it your own and have fun!

Keywords:Allergy-friendly, budget-friendly, college student, nutritious, quick dinners

This is a recipe to look forward to eating and it will allow you to show off your culinary skills to your friends. Do you know someone that has dietary restrictions such as dairy or gluten? You can easily make minor substitutions to a few ingredients without devaluing the flavor or satisfaction of this dish so it works for anyone.

Cost Breakdown

Recipe Making Process

Follow these steps to make your Mexican Chicken Burrito Casserole

1. Preheat oven to 400 degrees Fahrenheit. Add chicken to a greased 9×13 baking dish.
2. Add in diced bell peppers.
3. Add the uncooked rice.
4. Sprinkle in the fajita seasoning and cayenne pepper.
5. Add the diced onions.
6. In a separate bowl whisk together the chicken broth, green chilies, tomato paste, and olive oil. Add the broth mixture to the baking dish and stir to combine with the rice mixture.
7. Add the corn.
8. Add the black beans.
9. Cover the baking dish with foil and bake for 65-70 minutes or until all the liquid is absorbed.
10. Remove the baking dish from the oven, remove the foil, and sprinkle evenly with grated cheese. Return baking dish to oven for 5-10 additional minutes until the cheese is melted. Enjoy!

The slide show below shows each step as the burrito casserole is assembled for baking.

Easy Chicken Burrito Casserole

Author: Food Literacy Students Cooking Method:Baking Cuisine:Mexican Courses:Dinner

Difficulty:BeginnerPrep time: 30 minutesCook time: 40 minutesRest time: 40 minutesTotal time:1 hour 50 minutesCooking Temp:100 CServings:4 servingsEstimated Cost:25 $Calories:300 kcal Best Season:Available

Description

This recipe by Haute and Healthy Living is a casserole dish that incorporates all the common and popular ingredients of Mexican food, such as seasonings, rice, chicken, some spices. It is easy because it is done using one dish, which is thrown into the oven to cook.

Ingredients

• 1/2 cup onion, finely diced, for flavor
• 1 red bell pepper, diced, adds a nice color.
• 1 cup uncooked parboiled long-grain brown rice (can also use long-grain white rice)
• 3 Tbsp fajita seasoning, either homemade or store-bought fajita seasoning mix will do!
• 1/8 tsp cayenne pepper, optional
• 1 cup corn, frozen
• 1 (14 oz) can black beans, drained and rinsed
• 5 cups shredded chicken (we used canned chicken, 3 cans, to save on price)
• 3 cups chicken broth, important for the rice
• 1 (4 oz) can mild green chilies, will give this easy burrito casserole Southwestern flavor.
• 1 Tbsp olive oil, just use a little to help prevent the rice from sticking together.
• 2 Tbsp tomato paste, full of rich flavor, tomato paste helps to give more flavor to the rice.
• 1 1/4 cups Monterey Jack cheese, shredded, over the top for a perfect cheesy crust.

Instructions

1. Preheat oven to 400°F. 
2. In a bowl or measuring cup, whisk together the chicken broth, green chiles, tomato paste, and olive oil until well combined.
3. Add onion, bell pepper, uncooked rice, fajita seasoning, cayenne (if using), shredded chicken, black beans, and corn to the baking dish.
4. Add the broth mixture to the baking dish and stir to combine with the rice mixture. Give it an additional stir until well combined.
5. Cover the baking dish with aluminum foil and then transfer to the oven to bake for 65-70 minutes or until all of the liquid is absorbed.
6. Once complete, remove the baking dish from the oven, remove the aluminum foil, and sprinkle evenly with grated cheese. Return the baking dish to the oven for a final 5-10 minutes until the cheese has melted and is slightly golden.
7. Remove from the oven, allow to cool for 5-10 minutes, and serve with a sprinkle of fresh cilantro, green onion, salsa, and avocado, if desired.

Notes

• For faster baking time: cook the rice partially or fully before adding to the pan.
• Alternatively, you can cook in a crockpot, by placing all the ingredients from step 3 in a crockpot.

Keywords:budget-friendly, casserole dinner, easy dinner, gluten-free, Mexican