5 budget-friendly vegan microwave dinners that take under 10 minutes

I used to side-eye the microwave. Growing up above my family’s corner taquería, all the good food came out of bubbling pots, sizzling pans, and a plancha that never rested. The microwave? That was for reheating leftovers, not cooking.

But here’s the kicker: when I started culinary school and worked double shifts, the microwave became my weeknight lifeline. Fast, affordable, and—when you know a few tricks—shockingly flavorful.

It turns out microwaves are also one of the most energy-efficient appliances in the kitchen, using less electricity than stovetops or ovens. That’s a win for your budget and the planet.

So let’s flip the script. Dinner doesn’t have to mean takeout splurges or sad frozen entrées. With a few pantry staples, the microwave can deliver warm, nourishing vegan meals in under 10 minutes—each for less than $5 a serving.

Here are five of my go-to recipes.

1. Smoky black bean burrito bowl

Ingredients (serves 1–2):

• 1 cup cooked rice (leftover or microwavable packet) 
• 1 can black beans, drained and rinsed (about 1 ½ cups) 
• ½ cup frozen corn 
• ½ cup salsa (fresh or jarred) 
• 1 tsp smoked paprika 
• Juice of ½ lime 
• Optional: avocado slices, chopped cilantro, pickled jalapeños

Directions:

1. In a microwave-safe bowl, layer rice, black beans, and corn. 
2. Sprinkle smoked paprika over the beans. 
3. Microwave on high for 2–3 minutes, stirring halfway, until steaming hot. 
4. Stir in salsa and lime juice. 
5. Top with avocado, cilantro, or jalapeños if you’ve got them handy.

Budget + sustainability note:
Beans and rice are the backbone of affordable eating across cultures. This bowl costs about $2 per serving, leans on pantry and freezer staples, and swaps beef for beans—cutting your carbon footprint dramatically.

2. Creamy coconut curry noodles

Ingredients (serves 1–2):

• 1 block instant rice noodles (or 3 oz vermicelli) 
• ½ cup frozen mixed vegetables 
• ½ cup coconut milk (from can or carton) 
• 1 tbsp curry paste (red, green, or yellow—your call) 
• 1 tsp soy sauce 
• Optional: fresh basil, squeeze of lime, chili flakes

Directions:

1. Place rice noodles in a microwave-safe bowl. Cover with boiling water and let sit for 2 minutes to soften. Drain. 
2. Add frozen vegetables, coconut milk, curry paste, and soy sauce to the bowl. 
3. Microwave on high for 3–4 minutes, stirring halfway. 
4. Garnish with basil, lime, or chili flakes.

Budget + sustainability note:
Takeout Thai curry can cost $15. This version runs closer to $3 a serving, reduces packaging waste, and travels well if you’re making lunch at the office. Coconut milk is shelf-stable, so you can always keep a can on hand.

3. Loaded sweet potato

Ingredients (serves 1):

• 1 medium sweet potato, scrubbed 
• ½ cup canned chickpeas, drained and rinsed 
• 1 tbsp tahini 
• Juice of ½ lemon 
• 1 handful chopped greens (spinach, kale, or arugula) 
• Optional: pinch of smoked salt or paprika

Directions:

1. Pierce sweet potato with a fork several times. Microwave on high for 5–6 minutes, turning halfway, until tender. 
2. While it cooks, mash chickpeas with tahini, lemon juice, and a pinch of salt in a small bowl. 
3. Split sweet potato open, stuff with chickpea mixture, and scatter greens on top. 
4. Dust with smoked salt or paprika if you like a little flair.

Budget + sustainability note:
This is dinner disguised as comfort food. Sweet potatoes are nutrient-dense, chickpeas provide protein, and the whole meal costs less than $2.50. Plus, both chickpeas and sweet potatoes are low-impact crops that conserve resources compared to meat or dairy.

4. BBQ lentil sloppy joes (mug-style)

Ingredients (serves 1):

• 1 cup canned lentils, drained and rinsed 
• 3 tbsp barbecue sauce 
• 1 tsp mustard (optional) 
• 2 slices bread, a bun, or crackers 
• Optional toppings: pickle chips, coleslaw, hot sauce

Directions:

1. In a large mug, stir together lentils, barbecue sauce, and mustard. 
2. Microwave on high for 2 minutes, stirring halfway. 
3. Spoon onto bread or a bun, or eat straight from the mug with crackers. 
4. Top with pickles or coleslaw for extra crunch.

Budget + sustainability note:
This nostalgic classic goes plant-based with zero sacrifice. Lentils cost pennies per ounce and deliver iron and protein with a fraction of the emissions of ground beef. You can feed two people for about $4.

5. Tofu stir-fry scramble

Ingredients (serves 2):

• 1 package firm tofu (shelf-stable or refrigerated), drained 
• 1 cup frozen stir-fry vegetable mix 
• 2 tbsp soy sauce 
• ½ tsp garlic powder 
• 1 tsp sesame oil (optional but delicious) 
• 1 tbsp sesame seeds or chopped peanuts (optional)

Directions:

1. Dice or crumble tofu into bite-sized pieces and place in a microwave-safe dish. 
2. Add frozen vegetables, soy sauce, and garlic powder. 
3. Microwave on high for 3–4 minutes, stirring halfway. 
4. Drizzle with sesame oil and sprinkle sesame seeds or peanuts on top.

Budget + sustainability note:
Tofu sometimes gets a bad rap, but it’s one of the cheapest, most versatile proteins out there—about $2–3 for a block. This meal costs under $5 for two servings and uses frozen veggies to cut food waste. Bonus: soy-based protein has one of the lowest greenhouse gas footprints of any protein source.

Smart shopping tips to keep it under $5

• Buy in bulk: Rice, beans, and oats stretch meals for weeks. 
• Stock your freezer: Frozen veggies lock in nutrients, prevent waste, and cook fast. 
• Lean on shelf-stable staples: Coconut milk, instant noodles, and vacuum-packed tofu are pantry heroes. 
• Invest in “flavor boosters”: Smoked paprika, curry paste, tahini, and sesame oil transform basics into crave-worthy meals without breaking the bank. 

The upshot

The microwave isn’t just for reheating leftovers—it’s a tool of empowerment.

With a few affordable ingredients and less than 10 minutes, you can whip up dinners that are nourishing, budget-conscious, and planet-forward.

So next time you’re tempted to order takeout, try one of these quick bowls, spuds, or scrambles.

Your wallet, your body, and the planet will thank you.