Take it easy with a dinner that you can whip up without touching your oven or stovetop. Each recipe uses ingredients like canned beans, tinned fish and hummus to add some staying power to these dinners, whether it’s a veggie-packed sandwich or a refreshing salad. Plus, each recipe focuses on complex carbs, like whole grains, and sticks to heart-healthy levels of saturated fat and sodium to follow a diabetes-friendly eating pattern. Dishes like our High-Protein Chicken Wrap with Vegan Pesto and our Ginger-Soy Zucchini Noodles with Shrimp are no-cook options that are perfect for busy week-nights.
Chickpea-Tuna Salad Lettuce Wraps
Photographer: Morgan Hunt Ward, Prop Stylist: Keoshia McGhee, Food Stylist: Emily Nabors Hall.
These Chickpea-Tuna Salad Lettuce Wraps give classic tuna salad a fresh, flavorful upgrade. Mashed chickpeas add creamy texture and extra protein, while Greek yogurt gives the salad a light, creamy base. A generous shake of everything bagel seasoning ties it all together with savory crunch. Wrapped in crisp butter lettuce instead of bread, it’s a satisfying, high-protein lunch that’s perfect for meal prep or a quick, no-cook dinner.
Ginger-Soy Zucchini Noodles with Shrimp
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
These ginger-soy zucchini noodles with shrimp are a light, flavorful no-cook dish that’s perfect for warmer days. Thinly sliced zucchini offers a crisp and refreshing base, while the sauce (made with ginger, soy and lime juice) adds bold and bright flavors. Precooked shrimp make this meal fast and convenient—just toss everything together and serve! It’s a fresh, protein-packed bowl that comes together in minutes.
Canned Tuna Rice Bowl
Photographer: Jen Causey, Food Stylist: Jennifer Wendorf, Prop Stylist: Josh Hoggle.
This canned tuna rice bowl is a quick, flavor-packed meal combining a pantry staple and fresh ingredients. Flaky chunks of tuna combine with tangy kimchi and sit atop warm brown rice, paired with crunchy cucumbers, creamy avocado and toasty nori. A drizzle of Sriracha mayo brings everything together. It’s easy to customize and comes together in minutes—perfect for a satisfying lunch or weeknight dinner.
Chopped Salad with Italian Vinaigrette
This chopped salad is a crisp, colorful mix of veggies. It’s tossed with a zesty homemade vinaigrette, while chickpeas bring on the plant-based protein and fiber. Everything is chopped small for the perfect forkful every time.
High-Protein Salmon Salad
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Lindsey Lower
This salmon salad combines flaky canned salmon with tangy capers and fresh, fragrant dill. This versatile salad can be enjoyed piled onto toast, stuffed into a pita or served over greens for a light, satisfying meal.
Marry Me White Bean Salad
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Hannah Greenwood.
This Marry Me White Bean Salad is a bright, flavor-packed dish that’s hard not to fall for and pulls inspiration from Marry Me Chicken. Tender white beans are tossed with sun-dried tomatoes, fresh basil and a creamy dressing that soaks into every bite. It’s quick to throw together and perfect for meal prep, picnics or pairing with grilled meats.
Everything Bagel Tuna Salad
Photographer: Morgan Hunt Ward, Prop Stylist: Phoebe Hauser, Food Stylist: Emily Nabors Hall
This Everything Bagel Tuna Salad gives the classic lunchtime favorite a flavorful upgrade. A mix of mayonnaise and Greek-style yogurt keeps it creamy yet balanced, while Dijon mustard and lemon juice add brightness. Capers and everything bagel seasoning bring a salty, savory punch that pairs perfectly with flaky tuna. Enjoy it on toast, piled onto greens or tucked into a sandwich for an easy, protein-packed meal.
5-Ingredient Avocado & Chickpea Salad
Photographer: Jake Sternquist, Food Stylist: Sammy Mila, Prop Stylist: Gabriel Greco.
This avocado-and-chickpea salad is a fresh, flavorful dish that comes together in minutes. Made with just five ingredients, it’s as simple as it is satisfying. Creamy avocado pairs perfectly with hearty chickpeas for a filling, plant-based meal. With no cooking required and minimal prep, it’s a perfect quick lunch or dinner.
Cucumber-Hummus Wrap
Photographer: Ali Redmond.
This cucumber-hummus wrap is a crisp, refreshing lunch packed with veggies. Shredded green cabbage adds a satisfying crunch, while the creamy dressing (flavored with pickle juice, but no pickles) adds tang without excess sodium. Hummus provides a creamy base that pairs perfectly with the fresh crispy vegetables. For a shortcut, swap in pre-shredded coleslaw mix instead of shredding your own cabbage.
Herb-Marinated Veggie & Chickpea Salad
Photographer: Jacob Fox, Food Stylist: Sammy Mila, Prop Stylist: Joseph Wanek.
This herb-marinated veggie-and-chickpea salad is a refreshing, no-cook dish packed with fresh flavors. It brings together crisp raw vegetables and fiber-rich chickpeas, all tossed in a zesty herb dressing that infuses every bite. Since it requires no stove or oven time, it’s perfect for warm days, meal prep or busy weeknights when you want something quick.
No-Chicken Salad Sandwich
Photographer: Morgan Hunt Glaze; Prop Stylist: Claire Spollen; Food Stylist: Chelsea Zimmer
This no-chicken salad sandwich, made with chickpeas, is a delicious plant-based alternative to the classic chicken salad. Mashing the chickpeas creates a creamy texture that blends seamlessly with Greek-style yogurt, celery, pecans and grapes for flavor and crunch. Serve it on whole-grain bread, in a wrap, over a salad or with crackers for an easy lunch.
High-Protein White Bean Salad with Feta & Lemon-Garlic Vinaigrette
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Claire Spollen
This white bean salad with feta and lemon-garlic vinaigrette is quick and requires no stove time. White beans bring plant-based protein and fiber to help keep you full. Creamy feta cheese provides a tangy, salty contrast to the bright vinaigrette. Tossed with fresh herbs and toasted walnuts, this salad is perfect for a light lunch.
Tuna Salad Lettuce Wraps
Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
These tuna salad lettuce wraps are a fun anti-inflammatory lunch idea. Tuna provides protein and omega-3 fatty acids, while the addition of Greek-style yogurt in the dressing amps up the protein. These wraps are packed with chopped apple, onion and celery to provide a welcome crunch.
The Only High-Protein Veggie Sandwich Formula You Need
Ali Redmond
From beans to tofu to tempeh bacon, this high-protein veggie sandwich formula can help mitigate blood sugar spikes and keep you feeling full until your next meal.
Veggie Wraps
Photographer: Brie Goldman, Food Stylist: Annie Probst, Prop Stylist: Joseph Wanek
These wraps are packed with veggies, including zucchini, bell pepper and spinach. The vegetables cook quickly in a skillet, so you can pull together this easy lunch in no time. Hummus adds plant-based protein and keeps the wrap from getting dry.
Pickled Tuna Salad
Photographer: Grant Webster, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
This pickled tuna salad gets its flavor from chopped dill pickles and uses the pickle brine to enhance the flavor. Serve it on a slice of toasted whole-wheat bread, on crackers or with crisp veggies for an easy snack.
The Only High-Protein Mason Jar Salad Formula You Need
Ali Redmond
Mason jar salads make for a convenient lunch that can easily be taken on the go or enjoyed at home. With just a few ingredients, you have a well-rounded lunch packed with fiber, protein and micronutrients that won’t spike your blood sugars. This nutritious Mason jar salad allows plenty of room for customization based on your preferences.
Salmon-Stuffed Avocados
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
Canned salmon is a valuable pantry staple and a practical way to include heart-healthy, omega-3-rich fish in your diet. Here, we combine it with avocados in an easy no-cook meal.
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