Dietitians share 12 healthy, no-cook proteins for filling meals on hot days

Whether it’s boiling hot out or you’re just exhausted, it pays to have some convenient protein options ready to go. Not only do they make your life a little less stressful, no-cook proteins can also make it that much easier to hit your daily protein goal.

We all need protein to support muscle and tissue repair, registered dietitian Caroline Susie, tells TODAY.com. But we also need protein “to support the immune system, it’s helpful in hormone production, digestion and appetite control,” she adds.

And while our individual protein needs can vary widely, it’s something that all of us should strive to get throughout the day at every meal rather “lumping everything together at one meal,” says Susie, who is a spokesperson for the Academy of Nutrition and Dietetics.

Of course, that’s often easier said than done, which is where convenient, no-cook proteins come in especially handy.

“It can be challenging for some people to meet their protein goals,” Susie says, “and I think two barriers to that are time and effort.” Being able to knock out at least one of those barriers by using proteins that don’t require cooking can be a huge win.

Here are a few delicious, nutritious no-cook protein options that dietitians love.

Healthy no-cook proteins

Canned beans

Versatile and packed with both protein and fiber, beans are an obvious choice. “I always have black beans at my house because I’m always doing some nod to a Tex-Mex meal,” Susie says, like her turkey taco bake. But they’re also great in salads and crock pot meals.

Black beans are also a go-to for Natalie Rizzo, registered dietitian and TODAY nutrition editor. She uses them in easy weeknight dinners, like tacos and quesadillas.

Susie also recommends blending your beans to make dips or sandwich spreads, particularly pinto beans.

Rotisserie chicken

Susie calls store-bought rotisserie chicken an “unsung hero” of convenient no-cook proteins. “I’m working full time, I travel for my job and I’m a caretaker,” she says. Rotisserie chickens offer a simple, high-protein main on their own, but they can also be used in so many different types of recipes, like casseroles, wraps and chicken salad.

Frozen peas

While we often think of peas as a vegetable, they have more in common nutritionally with beans and legumes. That means they are actually a good source of plant protein, Rizzo says. She always has frozen ones on-hand, and often mixes them into dishes like pasta and fried rice for more filling protein and fiber.

Greek yogurt

Cool, tangy and full of protein, a Greek yogurt bowl is a perfect no-cook meal on a hot day. But that’s just the beginning, Susie says. You can use plain Greek yogurt in place of mayo or sour cream to add extra protein to your favorite tuna salad, for instance, or as a spread on a sandwich.

Canned chickpeas

When she’s in a rush to make a quick lunch, Rizzo reaches for canned chickpeas, which she often mashes onto toast or into a pita. “I’ll end up mashing it up with something, like lemon juice and avocado,” she says. “Sometimes I’ll put a little buffalo sauce in there.”

Milk

A cup of milk contains 8 grams of filling protein, so your milk and cereal can be an easy yet high-protein snack. For the healthiest option, choose whole-grain cereal with as little added sugar as possible. The whole grains provide an extra protein and fiber boost. And if you prefer non-dairy milk, both soy and pea milk are also high in protein, Rizzo says.

Pumpkin seeds

Crunchy pumpkin seeds topped TODAY.com’s list of high-protein seeds, providing 8 grams of protein per ounce. But they’re also full of magnesium, dietitians explained previously. Grab a handful of pumpkin seeds as a snack or try sprinkling some on your yogurt or salad.

Canned tuna

Tinned fish, like canned tuna or salmon, is a convenient way to get some healthy protein in your day, particularly if packed in water or olive oil. But don’t sleep on other tinned fish, like sardines and mackerel, which dietitians previously ranked among the healthiest canned or tinned fish you can eat. All of these options are packed with protein, with around 20 grams or more per serving.

Frozen edamame

These vibrant and tasty immature soybeans are among Rizzo’s favorite plant-based protein snacks. “They’re fun to eat and really satisfying,” Rizzo says. Edamame pack about 9 grams of protein in a serving.

Cottage cheese

Like Greek yogurt, cottage cheese is creamy and packed with filling protein. You can eat it as is, or try whipping it into an herby dip using a food processor or blender. You can also fold cottage cheese into eggs before scrambling them to double the protein in your meal.

Tofu

A classic plant-based protein source, tofu is also one of the most versatile options. You can cook it in a variety of ways, of course, but you can also eat it raw, Rizzo says. Choose the softer, silken tofu, which has a custard-like texture, and serve it cold with a flavorful sauce. Or you can blend it into a smoothie with fruit to add protein.

Almonds

When Rizzo ranked the high-protein nuts previously, almonds were among the top three choices. One serving of almonds contains 6 grams of protein along with 4 grams of fiber. But if you’re not a fan of almonds, give pistachios or peanuts a try instead — all three were almost tied.

No-cook proteins dietitians avoid

While all foods can fit in a healthy diet, there are some protein sources that the dietitians say should not be your first choice — even if they are convenient.

Processed meat

Processed meat includes meat sticks, which are seemingly everywhere these days, but they’re quite high in sodium, Susie says. And they’re considered ultraprocessed food, which has been linked to serious health conditions. Of course, if you’re on a road trip, a meat stick can be a filling high-protein snack, Susie says. But, generally, you should try to choose other options.

Processed protein snacks

Sometimes it feels like every snack out there — from popcorn to Pop Tarts — has extra protein in it. And, because protein has a bit of a “health halo” right now, that might make you think these foods are healthier than they are. But, Susie says, they still contain the same amount of calories, saturated fat, added sugar and sodium. Adding protein doesn’t erase that.

“You need to look at it as a whole,” Susie says. “(Even if) they maybe add a little protein, it’s still probably not the best choice.”

Protein bars

As with meat sticks, there is a time and place for protein bars, Susie says. They are undeniable convenient and can be the perfect thing to keep in your bag on an airplane, for instance. But not all of them are made equally. Looking at the calories and fat in the bars, “I hate to say it, but some of them really can be glorified candy bars,” Susie says.

This story first appeared on TODAY.com. More from TODAY: