Some people love cooking. They meal prep, marinate things overnight, and talk about their favorite knife like it’s a family heirloom. Then there’s the rest of us who just want food without turning the kitchen into a crime scene. If the thought of chopping, sautéing, or waiting for something to roast makes you sigh, you’re in the right place. These high-protein meals skip the nonsense and get straight to eating. Some require minimal effort, and a few don’t even need heat. If you hate cooking but still want to eat like a functional adult, this list has you covered.
Balsamic Tofu Pasta Salad
No stovetop stress here. This pasta salad is packed with protein from tofu and comes together with a simple balsamic dressing. Just chop, mix, and eat. Works as a quick lunch or an easy side dish that actually fills you up.
Get the Recipe: Balsamic Tofu Pasta Salad
Instant Pot Buffalo Chicken Leg Quarters
The Instant Pot does all the work. Throw in chicken legs, add buffalo sauce, and let it cook. The meat falls off the bone, and you barely lifted a finger. High-protein, budget-friendly, and packed with flavor.
Get the Recipe: Instant Pot Buffalo Chicken Leg Quarters
Honey Chicken Apple Salad
Rotisserie chicken makes this a quick fix. Toss it with crisp apples, a drizzle of honey, and a few basic ingredients for a fresh, protein-packed lunch. No cooking, just mixing. Perfect for meal prep or when you need food fast.
Get the Recipe: Honey Chicken Apple Salad
Pesto Salmon
Five ingredients, one oven, zero effort. Slather salmon with pesto and let the oven do the work. It’s fast, packed with protein, and works for lunch or dinner.
Get the Recipe: Pesto Salmon
Turmeric Chicken Salad
No cooking, no hassle. Just mix shredded rotisserie chicken with turmeric, a creamy base, and some crunchy add-ins. Throw it on toast, stuff it in lettuce wraps, or eat it straight from the bowl. It’s high in protein and ready in minutes.
Get the Recipe: Turmeric Chicken Salad
Chopped Crispy Citrus Chicken Salad
Rotisserie chicken makes this ridiculously easy. Toss it with citrus, kale, pine nuts, and a fast orange Dijon dressing. No cooking, just chopping and mixing. Done in minutes and packed with protein.
Get the Recipe: Chopped Crispy Citrus Chicken Salad
Marinated Baked Tempeh
Tempeh soaks up a quick marinade and crisps up in the oven with barely any effort. No standing over a stove, just bake and eat. Great for meal prep or throwing into bowls, wraps, or salads.
Get the Recipe: Marinated Baked Tempeh
Blackened Cod
Season, sear, eat. That’s it. A simple spice mix gives cod big flavor in minutes, and all you have to do is cook it in a pan. No complicated prep, just protein fast.
Get the Recipe: Blackened Cod
Healthier Tuna Waldorf Salad
Canned tuna means zero cooking. Toss it with grapes, celery, and walnuts for crunch, then mix with a simple dressing. It’s protein-packed, quick to make, and works for lunch or meal prep.
Get the Recipe: Healthier Tuna Waldorf Salad
Sheet Pan Steak & Shrimp Fajitas
One pan, zero effort. Steak and shrimp cook together in under 20 minutes with simple seasoning. Toss everything on a sheet pan, bake, and dinner’s done. No standing over a stove.
Get the Recipe: Sheet Pan Steak & Shrimp Fajitas
Creamy Dijon Egg Salad
Hard-boiled eggs keep this easy. Mash them up with Greek yogurt, Dijon mustard, and a few crunchy add-ins, and you’re done. No cooking, just stirring. Eat it on toast, crackers, or lettuce wraps for a high-protein snack or meal.
Get the Recipe: Creamy Dijon Egg Salad
Honey Mustard Chicken and Brussels Sprouts Salad
Shredded rotisserie chicken keeps this effortless. Just mix it with apples, pomegranate, and an easy honey mustard dressing. High-protein, full of flavor, and no stove required.
Get the Recipe: Honey Mustard Chicken and Brussels Sprouts Salad
Burger Bowls
Skip the bun and get straight to the good stuff. This bowl loads up ground beef, cheese, and all the best burger toppings. The homemade burger sauce takes seconds to stir together, and you don’t even need to grill.
Get the Recipe: Burger Bowls
Blackened Mahi Mahi
Five minutes of seasoning, a few minutes under the broiler, and you’ve got a high-protein meal without much effort. Serve it with rice, veggies, or on its own for an easy, filling dinner.
Get the Recipe: Blackened Mahi Mahi
Dijon Dill Salmon Salad
Leftover salmon or canned salmon makes this a no-cook protein fix. Mix it with dill, lemon, mustard, and chickpeas for extra crunch. Slap it on toast or in lettuce wraps for a fast, satisfying meal.
Get the Recipe: Dijon Dill Salmon Salad
Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.
