Healthy Steaming Recipes for Your Microwave: A Guide to Healthy Microwave Cooking


Steaming has long been considered one of the healthiest cooking methods, as it doesn’t require any added fats or oils. With the rise of microwave cooking, steaming has become even more convenient and accessible. But how do you go about steaming in your microwave? And what are some delicious and healthy recipes to try? In this section, we’ll explore the ins and outs of using your microwave for steaming, along with some tasty recipes to get you started. So dust off your microwave and get ready to cook up a storm!

Why Choose Healthy Steaming?

Healthy steaming is an excellent cooking method that offers numerous benefits over traditional boiling or frying methods. Here are some reasons why you should choose healthy steaming:

Retains nutrients: Steaming helps to preserve the nutrients and natural flavors of the food you cook, making it a healthier option. Steaming vegetables, for example, helps to retain up to 90% of their nutrients, which would otherwise be lost through other cooking methods like boiling or frying.

Less fat: Unlike other cooking methods, steaming requires no added fats or oils, making it an excellent option for anyone looking to reduce their calorie intake. When you boil or fry your food, you are more likely to add more fat and calories, leading to weight gain and other health problems.

Time-saving: Cooking with a microwave in steam mode is an excellent way to save time in the kitchen since steaming takes much less time than other cooking methods. It’s so quick that preparing healthy meals is virtually effortless, even on busy days.

Easy to clean: Another advantage of steaming is that it requires minimal cleanup. All you need is to wipe down the microwave after use, and you’re done. This makes it especially convenient for those who don’t have a lot of time or energy for cleaning.

By choosing to steam your food, you can enjoy all the benefits of a healthy cooking method while still enjoying delicious and nutritious meals. For more information on how to steam vegetables in the microwave, check out our article on the best way to steam vegetables in the microwave. If you’re looking for tools to make microwave steaming even easier, read our top 5 microwave steamers guide or learn about the benefits of microwave steaming bags.

How to steam in your microwave

How To Steam In Your Microwave
Steaming food is a simple and healthy cooking technique that can be easily done in your microwave. By using this method, you can retain the nutrients, color, and flavor of your food. Steaming vegetables, meat, or grains in the microwave can be a time-saving option for busy individuals who want to prepare healthy meals quickly. In this section, we will guide you through the process of microwave steaming and provide you with time and temperature guidelines. Check out our tips on choosing the right cookware and preparing your food for steaming. Once you learn the basics, you’ll be able to create delicious and healthy steamed meals in no time!

Choosing the right cookware

When it comes to healthy steaming in your microwave, it’s important to choose the right cookware to ensure that your food is steamed properly. Here are some tips to keep in mind when selecting your cookware:

Type of Cookware Pros Cons
Glass Does not leach harmful chemicals into food. Can be used for baking and serving as well. Can be heavy and can break or shatter if not handled carefully.
Porcelain/ Ceramic Does not leach harmful chemicals into food. Available in various sizes and shapes. Can be heavy and may chip or crack easily.
Plastic Lightweight and easy to handle. Inexpensive and available in various sizes and colors. May contain harmful chemicals if not BPA-free. May warp or melt under high heat.
Silicone Flexible, lightweight, and non-stick. Available in various shapes and sizes. May be expensive. Can be difficult to clean if food is stuck on.
Stainless Steel Durable and resistant to scratches and dents. Can be used with all types of utensils. May be heavy and difficult to handle. May not distribute heat evenly.

It’s important to note that not all cookware is suitable for microwave cooking. Avoid using metal cookware, as it can cause sparks and damage your microwave. When steaming in your microwave, it’s essential to cover your cookware with a microwave-safe lid or plastic wrap to prevent steam from escaping.

Pro Tip: If you’d like to invest in a specific microwave steamer, look for one with a built-in vent to release steam. This will ensure that your food is steamed evenly and thoroughly.

Choosing the right cookware is essential for healthy microwave steaming. Whether you prefer glass, porcelain, plastic, silicone, or stainless steel, each type of cookware has its pros and cons. Keep these factors in mind and consider investing in a microwave steamer for optimal results.

Anchor Text: Microwave steaming tips for fish can provide more details on how to choose the appropriate cookware for specific types of fish.

Preparing your food for steaming

Preparing your food for steaming is an essential step if you want to ensure the best results for your dishes. Here are some simple tips for preparing your food for microwave steaming:

  • Clean your food: Wash your vegetables or meats thoroughly with water to remove dirt and bacteria. Pat them dry with paper towels to prevent splattering during cooking.
  • Cut into even sizes: For even cooking, it’s best to cut your ingredients into even sizes. This helps to ensure that they are cooked properly and fully steamed.
  • Add flavor: Season your food with your choice of spices or herbs to enhance the flavor. You can also add lemon juice, garlic, or ginger to boost the taste.
  • Add liquid: It’s important to add a little liquid to your food before microwaving. You can use water, vegetable or chicken broth, or any other liquid of your choice. This helps to create steam to cook your food and prevent it from drying out.
  • Cover your cookware: Use a microwave-safe lid or plastic wrap to cover your dish and trap the steam inside. This helps to keep your food moist and speed up the cooking process.

By following these simple tips, you’ll be able to prepare your ingredients for microwave steaming like a pro. It’s a quick and easy way to cook healthy and delicious meals, especially when you don’t have much time.

If you’re looking for more tips on microwave cooking, check out our guide on how to cook rice in the microwave. You can also learn more about the benefits of steaming versus boiling in the microwave here. And if you want to keep your microwave in great condition, follow our microwave steam cleaning guide.

Time and temperature guidelines for microwave steaming

In order to ensure the best results when steaming food in your microwave, it’s important to follow some time and temperature guidelines. Here are some general suggestions to help you get started:

  • Vegetables: When steaming vegetables, it’s important to use a covered dish or microwave steamer and add a tablespoon or two of water to prevent them from drying out. Here are some general guidelines:

    – Broccoli: 3-4 minutes on high
    – Carrots: 3-5 minutes on high
    – Green beans: 3-4 minutes on high
    – Cauliflower: 4-5 minutes on high
    – Asparagus: 3-4 minutes on high
  • Seafood: Steaming seafood in the microwave can be a fast and healthy option. Here’s a basic recipe you can try:
    – Salmon: Microwave on high for 3-5 minutes, or until the fish flakes easily with a fork.
    – Shrimp: Microwave on high for 2-3 minutes, or until the shrimp are pink and opaque.
    – Cod: Microwave on high for 3-4 minutes, or until the fish flakes easily with a fork.
  • Grains: Cooking grains in the microwave can be very easy and quick. Here are some basic time guidelines:
    – Quinoa: Combine 1 cup of quinoa with 2 cups of water in a microwave-safe dish. Microwave on high for 5-7 minutes, or until all the liquid has been absorbed.
    – Brown rice: Combine 1 cup of rice with 1 3/4 cups of water in a microwave-safe dish. Microwave on high for 10-12 minutes, or until the rice is tender and all the liquid has been absorbed.
  • Eggs: Yes, you can even steam eggs in the microwave! Here’s how to do it:
    – Crack an egg into a microwave-safe bowl or ramekin. Add a tablespoon of water, cover with a plate, and microwave on high for 30-60 seconds, or until the yolk is cooked to your liking.

Remember, these are just general guidelines and you may need to adjust the cooking time and temperature depending on your microwave. It’s always a good idea to start with less time and check your food frequently to avoid overcooking. With some practice, you’ll soon be steaming all kinds of delicious and healthy meals in your microwave!

If you’re interested in learning more about microwaving eggs, check out our article on how to steam eggs in the microwave. And for some healthy dessert recipes you can make in your microwave, check out our article on microwave desserts.

Healthy Microwave Steaming Recipes

Healthy Microwave Steaming Recipes
If you’re looking for quick and healthy meal ideas, don’t underestimate the power of your microwave. With the right techniques and ingredients, you can easily make delicious steamed dishes in just minutes. Here are some easy and nutritious microwave steaming recipes that are sure to become staples in your meal prep routine. These dishes feature fresh vegetables, lean proteins, and whole grains, making them perfect for a balanced and satisfying meal any time of day. So, grab your microwave-safe cookware and let’s get cooking!

Steamed Broccoli with Lemon and Garlic

Steamed broccoli is a quick, healthy, and delicious dish that you can easily make in your microwave. The addition of lemon and garlic brings a tangy and savory flavor that enhances the dish’s subtle taste. Here is a step-by-step guide on how to make steamed broccoli with lemon and garlic, along with some tips to make it even more nutritious.


  • 1 head of broccoli
  • 1 clove of garlic, minced
  • 1 tablespoon of olive oil
  • 1 tablespoon of fresh lemon juice
  • 1/4 teaspoon of sea salt


  1. Wash your broccoli head and pat it dry.
  2. Cut the broccoli into florets, leaving some stalk if you like.
  3. Place the broccoli florets in a microwave-safe dish and add a tablespoon of water.
  4. Cover the dish with a microwave-safe lid or plastic wrap, making a small vent to let the steam escape.
  5. Microwave the broccoli for 3-4 minutes on high heat until it becomes al dente.
  6. In a separate bowl, mix together the olive oil, garlic, lemon juice, and salt.
  7. When the broccoli is done, pour the lemon and garlic mixture over the florets and toss gently to coat evenly.
  8. Return the dish to the microwave and steam for another 1-2 minutes on high heat until the broccoli is cooked to your desired level of tenderness.
  9. Remove from the microwave and let cool for a minute or two.
  10. Serve the steamed broccoli with lemon and garlic as a side dish or add some cooked grains or protein for a complete meal.

This dish is incredibly healthy, as broccoli is packed with vitamins and minerals, including vitamin C, vitamin K, and iron. The garlic provides anti-inflammatory and immune-boosting properties, while lemon juice adds vitamin C and a zesty taste. When using olive oil, choose a high-quality extra virgin olive oil, as it contains healthy monounsaturated fats that can reduce your risk of heart disease.

To make this recipe even healthier, you can try adding some extra vegetables, such as red bell pepper or cherry tomatoes, for added flavor and nutrients. You can also use other seasonings like turmeric or ginger to spice things up. By experimenting with different flavors, you can turn this simple dish into a culinary masterpiece that will impress your taste buds and your health.

Steamed broccoli with lemon and garlic is a simple, easy, and nutritious dish that you can make with your microwave. It requires minimal cooking time, making it a perfect choice for busy weeknights or lazy weekends. Give it a try and enjoy the delicious and healthy taste!

Steamed Salmon with Asparagus

Salmon is a great source of protein and omega-3 fatty acids, and when paired with asparagus, it creates a healthy and tasty meal. Here’s a step-by-step guide to steaming salmon and asparagus in your microwave:

  1. Season the salmon fillet with salt, pepper, and lemon juice. Place it on a microwave-safe plate.
  2. Add trimmed asparagus spears around the salmon fillet on the plate.
  3. Cover the plate with microwave-safe plastic wrap or a microwave-safe lid to create a seal.
  4. Microwave on high for 3-5 minutes, depending on the power of your microwave and the thickness of the salmon fillet.
  5. Carefully remove the plate from the microwave and check the internal temperature of the salmon with a food thermometer. It should reach at least 145ยฐF to ensure that it is fully cooked.
  6. Garnish with fresh herbs like dill, parsley, or chives, and enjoy!

This dish is not only healthy, but also easy to prepare in just a few minutes. With a little bit of seasoning and steaming, you’ll have a delicious meal that’s perfect for a quick lunch or dinner. Plus, you can easily customize the seasoning and herbs to your taste preferences.

Microwave Quinoa with Vegetables

Quinoa is a superfood that is packed with nutrients such as iron, protein, and fiber – making it an excellent ingredient for a healthy and satisfying meal. Microwave quinoa with vegetables is a quick and easy recipe to add to your healthy steam cooking repertoire.

To start, rinse 1 cup of quinoa and place it in a microwave-safe dish with 2 cups of water. Add a pinch of salt and give it a quick stir. Cover the dish with a microwave-safe lid or plastic wrap, leaving a small hole for steam to escape. Microwave on high for 5 minutes, then reduce the power to 50% and microwave for an additional 10-12 minutes. Check to see if the quinoa is fully cooked by fluffing it with a fork – it should be light and fluffy.

While the quinoa is cooking, chop up some of your favorite vegetables such as bell peppers, zucchini, and onion. Place the veggies in a separate microwave-safe dish and sprinkle with salt, pepper, and any other seasonings you like. Cover the dish with a microwave-safe lid or plastic wrap and microwave on high for 2-3 minutes or until they are tender.

Once both the quinoa and vegetables are cooked, mix them together in a serving bowl. You can also add a can of drained and rinsed black beans or chickpeas for some extra protein. Squeeze half a lemon over the top and mix in a handful of fresh herbs such as cilantro or parsley. This microwave quinoa with vegetables recipe is a delicious and nutritious meal that you can make in just a few easy steps.

Tip: If you want to add some extra flavor without adding extra calories, try using low-sodium vegetable broth instead of water to cook your quinoa. This adds a depth of umami flavor that will have everyone coming back for seconds.

Another tip: Remember to dice your vegetables into bite-sized pieces to ensure even cooking. And feel free to experiment with different vegetables and seasonings to make this dish your own. Happy healthy steaming!

Steamed Sweet Potatoes with Cinnamon

Sweet potatoes are one of the most delicious and nutritious vegetables you can eat. Not only are they high in dietary fiber, but they’re also packed with vitamins and minerals. This easy recipe for steamed sweet potatoes with cinnamon takes just 10 minutes to make in the microwave and is a great way to enjoy sweet potatoes as a healthy side dish for any meal.

To make this recipe, you will need the following ingredients:

Ingredients: Quantity:
Sweet potatoes 2 medium
Water 1/4 cup
Cinnamon 1 teaspoon

To prepare the sweet potatoes, wash them thoroughly and prick each one with a fork a few times. This will help release steam and prevent them from bursting during cooking. Cut them into small cubes or thin slices and place them in a microwave-safe dish. Add water and cover the dish with a microwave-safe lid or plastic wrap.

Microwave on high for 5-7 minutes or until the sweet potatoes are soft when pierced with a fork. Remove from the microwave and sprinkle with cinnamon. If desired, you can also add a pinch of salt or brown sugar for extra flavor. Toss the sweet potatoes gently to coat them evenly with the cinnamon.

Serve the steamed sweet potatoes as a side dish with any protein of your choice, or enjoy them as a healthy snack. This delicious and easy recipe is perfect for busy weeknights when you’re short on time but still want to prepare a nutritious meal for yourself or your family.

Additional Tips for Healthy Microwave Cooking

As you continue to explore the world of healthy microwave cooking, there are additional tips and tricks that can help you enhance the taste and nutritional value of your meals. By incorporating simple ingredients and techniques, you can transform your microwave from a basic heating device into a powerful tool for healthy, flavorful cooking. So, let’s dive into some creative ways to add spice and variety to your microwave meals.

Spices and herbs to enhance flavor

One of the benefits of healthy steaming recipes is that they require little to no added oils or fats, which can be a challenge when it comes to flavor. Luckily, there are numerous spices and herbs that can be used to enhance the taste of your dishes without adding any extra calories.

Here are some spices and herbs to consider:

  • Garlic: Garlic is not only a great flavor enhancer, but it also has numerous health benefits, including boosting the immune system and reducing inflammation.
  • Ginger: Ginger is often used in Asian cuisine and adds a spicy yet sweet flavor to dishes. It also has natural anti-inflammatory properties.
  • Turmeric: Turmeric is a popular spice in Indian cuisine and has a vibrant yellow color. It has been shown to have anti-inflammatory properties and may help reduce the risk of heart disease.
  • Cumin: Cumin has a warm and earthy flavor that is commonly used in Mexican and Middle Eastern cuisine. It can also aid in digestion.
  • Oregano: Oregano is a fragrant herb that is often paired with tomatoes and Italian dishes. It also has anti-inflammatory properties.

Other ingredients to consider:

  • Lemon: Lemon adds a bright and citrusy flavor to dishes. It’s especially delicious when paired with seafood or vegetables.
  • Chili flakes: Chili flakes can add a spicy kick to dishes without adding any extra calories. They’re especially delicious on roasted vegetables.
  • Basil: Basil is a fragrant herb that is often used in Italian cuisine. It pairs well with tomatoes, cheese, and garlic.
  • Cilantro: Cilantro is a popular herb in Mexican and Asian cuisine. It has a bright and fresh flavor and pairs well with lime and avocado.

By using these spices and herbs in your healthy steaming recipes, you can add flavor without adding extra calories. Experiment with different combinations to find what works best for you.

Using the microwave for meal prep

Meal prepping is a great way to save time and money, and using your microwave can make it even easier. Here are some tips for using your microwave for meal prep:

Plan ahead: Take some time to plan out your meals for the week and make a shopping list. This will help you know what ingredients you need and reduce food waste.

Cook in batches: Prepare large batches of food in advance and store them in microwave-safe containers for easy reheating throughout the week.

Pick simple recipes: Choose recipes that are easy to make and require minimal prep so you can quickly assemble your meals during the week.

Experiment with flavors: Use different spices and herbs to add flavor to your meals and prevent boredom.

Use a microwave steam basket: A microwave steam basket is a great tool for cooking vegetables quickly and easily. Simply add water, place your vegetables in the basket, and microwave for a few minutes until tender.

Invest in a microwave rice cooker: A microwave rice cooker can save you time and make perfectly cooked rice every time. Plus, it’s easy to clean!

Try pre-made meals: If you don’t have time to meal prep, consider trying pre-made meals that you can easily heat up in the microwave. Look for options that are high in protein and fiber and low in added sugars.

Benefits of Microwave Meal Prep Drawbacks of Microwave Meal Prep
Time-saving Sometimes microwaved meals can be less flavorful than meals cooked on the stove or oven
Easy to make in batches Some foods don’t microwave well, including fried foods and some baked goods
Reduces food waste Can be more difficult to achieve a crispy texture on certain foods

With these tips, you can use your microwave for efficient and delicious meal prep. So, give it a try and see how much time and money you can save!


In conclusion, healthy steaming recipes for your microwave are a great way to prepare nutritious and delicious meals quickly and easily. Not only does steaming retain the natural flavors and nutrients of your ingredients, but it also requires little to no added oils or fats, making it a great option for weight management and overall health.

By following the steps outlined in this article, you now have the knowledge and tools to make healthy steaming a part of your cooking routine. From choosing the right cookware and preparing your ingredients to timing and temperature, every aspect of microwave steaming has been covered.

With the recipes provided, you can easily put your new skills into practice. Whether you’re in the mood for steamed broccoli with lemon and garlic, steamed salmon with asparagus, microwave quinoa with vegetables, or steamed sweet potatoes with cinnamon, you’re sure to find a dish that satisfies both your taste buds and your nutritional needs.

Remember, healthy cooking doesn’t have to be complicated. With the right ingredients and techniques, you can create delicious meals that support your health and wellness goals. So, go ahead and experiment with new flavors and culinary creations in your microwave. Your body and taste buds will thank you!

Frequently Asked Questions

Can I really steam food in a microwave?

Yes, you can! Microwave steaming is a convenient and healthy way to cook your favorite foods.

What are the benefits of healthy steaming?

Healthy steaming is a great way to retain the nutrients in your food and reduce the need for added fats and oils.

What kind of cookware is best for microwave steaming?

Dishwasher-safe glass or ceramic containers with lids work best for microwave steaming.

How do I prepare my food for steaming in the microwave?

Cut your food into bite-sized pieces and add any desired seasonings or herbs before steaming.

What is the recommended time and temperature for microwave steaming?

Depending on the food, microwave steaming generally takes 2-5 minutes on high power. Use a food thermometer to ensure that your food has reached a safe internal temperature.

Do I need to add water to the container before steaming?

No, the natural moisture in the food will create steam as it cooks in the microwave.

Can I steam meat or poultry in the microwave?

Yes, you can! Just be sure to use a food thermometer to ensure that the meat has reached a safe internal temperature of at least 165ยฐF.

What are some seasonings that I can use to enhance the flavor of my microwaved food?

You can use a variety of seasonings and herbs, such as garlic, lemon juice, thyme, rosemary, and cumin, to enhance the flavor of your microwaved food.

Can I use my microwave for meal prep?

Yes, you can! Microwaves are a great tool for meal prep and can save you a lot of time in the kitchen.

What are some other healthy microwave recipes that I can try?

You can try microwaving oatmeal or quinoa for a quick and healthy breakfast, or make a microwaved egg white omelet for a high-protein snack.


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