20 High-Protein No-Cook Recipes

If you’re on a mission to build muscle, stay lean, or simply hit your daily protein goals, high-protein meals are essential. But what if you don’t have time (or the desire) to cook? Fear not. We’ve compiled 20 easy, delicious, and nutrient-packed no-cook recipes that will help you hit your protein targets—without turning on the stove or oven.

Each recipe is quick to prepare, full of flavor, and loaded with the nutrients you need to stay fueled and satisfied. Here’s everything you need to get started.

1. Greek Yogurt Parfait

• Ingredients:

  • 1 cup Greek yogurt (plain, non-fat)
  • ½ cup mixed berries (blueberries, strawberries, raspberries)
  • 2 tablespoons chopped nuts (almonds or walnuts)
  • 1 tablespoon honey

• Instructions:

  1. Layer the Greek yogurt, berries, and nuts in a bowl.
  2. Drizzle with honey on top.

• Nutritional Value:

  • Calories: 280
  • Protein: 22g
  • Carbs: 28g
  • Fat: 9g

2. Tuna Avocado Salad

• Ingredients:

  • 1 can (5 oz) tuna in water, drained
  • ½ ripe avocado, mashed
  • ¼ cup diced cucumber
  • 2 tablespoons red onion, chopped
  • 1 tablespoon lemon juice
  • Salt and pepper to taste

• Instructions:

  1. Mix all ingredients in a bowl until well combined.
  2. Serve on whole-grain crackers or eat straight out of the bowl.

• Nutritional Value:

  • Calories: 250
  • Protein: 27g
  • Carbs: 8g
  • Fat: 12g

3. Protein-Packed Overnight Oats

• Ingredients:

  • ½ cup rolled oats
  • 1 scoop vanilla protein powder
  • 1 tablespoon chia seeds
  • 1 cup almond milk (unsweetened)
  • ½ banana, sliced

• Instructions:

  1. Combine all ingredients in a jar and stir well.
  2. Refrigerate overnight and enjoy in the morning.

• Nutritional Value:

  • Calories: 350
  • Protein: 22g
  • Carbs: 50g
  • Fat: 8g

4. Chicken Salad Lettuce Wraps

• Ingredients:

  • 1 cup shredded rotisserie chicken (skin removed)
  • ¼ cup Greek yogurt
  • 2 tablespoons chopped celery
  • 1 tablespoon Dijon mustard
  • Romaine lettuce leaves

• Instructions:

  1. Mix chicken, yogurt, celery, and mustard.
  2. Spoon into lettuce leaves and serve.

• Nutritional Value:

  • Calories: 220
  • Protein: 30g
  • Carbs: 6g
  • Fat: 8g

5. Hummus and Veggie Wrap

• Ingredients:

  • 1 large whole-wheat tortilla
  • ½ cup hummus
  • ½ cup shredded carrots
  • ½ cup sliced bell peppers
  • ¼ cup spinach leaves

• Instructions:

  1. Spread hummus evenly over the tortilla.
  2. Add the vegetables, roll, and slice in half.

• Nutritional Value:

  • Calories: 300
  • Protein: 13g
  • Carbs: 42g
  • Fat: 10g

6. Egg White & Avocado Bowl

• Ingredients:

  • 1 cup liquid egg whites (cooked in the microwave)
  • ½ avocado, sliced
  • ¼ cup salsa

• Instructions:

  1. Microwave egg whites until set.
  2. Top with avocado slices and salsa.

• Nutritional Value:

  • Calories: 230
  • Protein: 25g
  • Carbs: 8g
  • Fat: 12g

7. Peanut Butter Protein Balls

• Ingredients:

  • 1 cup rolled oats
  • ½ cup natural peanut butter
  • 1 scoop chocolate protein powder
  • ¼ cup honey
  • 2 tablespoons chia seeds

• Instructions:

  1. Mix all ingredients together.
  2. Roll into small balls and refrigerate.

• Nutritional Value (per ball):

  • Calories: 110
  • Protein: 6g
  • Carbs: 12g
  • Fat: 5g

8. Smoked Salmon & Cottage Cheese Plate

• Ingredients:

  • 3 oz smoked salmon
  • ½ cup cottage cheese
  • 1 tablespoon capers
  • ¼ cup sliced cucumber

• Instructions:

  1. Arrange all ingredients on a plate.
  2. Top with capers and enjoy.

• Nutritional Value:

  • Calories: 240
  • Protein: 30g
  • Carbs: 6g
  • Fat: 9g

9. Turkey Roll-Ups

• Ingredients:

  • 4 slices turkey breast deli meat
  • 2 tablespoons hummus
  • 1 small cucumber, sliced into strips

• Instructions:

  1. Spread hummus on each turkey slice.
  2. Add cucumber strips and roll up.

• Nutritional Value:

  • Calories: 180
  • Protein: 20g
  • Carbs: 6g
  • Fat: 9g

10. Protein Smoothie

• Ingredients:

  • 1 scoop protein powder (whey or plant-based)
  • 1 cup almond milk
  • ½ cup frozen berries
  • 1 tablespoon peanut butter

• Instructions:

  1. Blend all ingredients until smooth.

• Nutritional Value:

  • Calories: 300
  • Protein: 25g
  • Carbs: 20g
  • Fat: 12g

11. Cottage Cheese & Pineapple Bowl

• Ingredients:

  • 1 cup low-fat cottage cheese
  • ½ cup diced pineapple

• Instructions:

  1. Mix ingredients in a bowl.

• Nutritional Value:

  • Calories: 200
  • Protein: 22g
  • Carbs: 16g
  • Fat: 3g

12. Chickpea Salad

• Ingredients:

  • 1 can chickpeas, rinsed
  • ½ cup chopped tomatoes
  • ¼ cup diced cucumber
  • 2 tablespoons feta cheese
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice

• Instructions:

  1. Combine all ingredients in a bowl.
  2. Stir and serve.

• Nutritional Value:

  • Calories: 350
  • Protein: 15g
  • Carbs: 40g
  • Fat: 15g

13. Shrimp & Avocado Salad

• Ingredients:

  • 1 cup cooked shrimp (peeled and deveined)
  • ½ avocado, diced
  • ¼ cup cherry tomatoes, halved
  • 1 tablespoon lime juice
  • 1 tablespoon chopped cilantro
  • Salt and pepper to taste

• Instructions:

  1. Combine all ingredients in a bowl and toss gently.
  2. Serve immediately.

• Nutritional Value:

  • Calories: 240
  • Protein: 26g
  • Carbs: 8g
  • Fat: 12g

14. Turkey & Cheese Roll-Ups

• Ingredients:

  • 4 slices turkey breast deli meat
  • 4 slices low-fat cheese
  • 1 cup baby spinach leaves

• Instructions:

  1. Lay out the turkey slices and place a slice of cheese on each.
  2. Top with spinach, then roll up tightly.

• Nutritional Value:

  • Calories: 220
  • Protein: 24g
  • Carbs: 4g
  • Fat: 11g

15. Cottage Cheese & Berry Bowl

• Ingredients:

  • 1 cup low-fat cottage cheese
  • ½ cup mixed berries (blueberries, raspberries, strawberries)
  • 1 tablespoon chia seeds
  • 1 tablespoon honey

• Instructions:

  1. Mix all ingredients in a bowl and serve.

• Nutritional Value:

  • Calories: 260
  • Protein: 22g
  • Carbs: 28g
  • Fat: 6g

16. Edamame & Quinoa Protein Bowl

• Ingredients:

  • 1 cup cooked quinoa
  • ½ cup shelled edamame
  • ¼ cup chopped red bell pepper
  • 1 tablespoon sesame seeds
  • 1 tablespoon soy sauce

• Instructions:

  1. Mix all ingredients in a bowl.
  2. Top with sesame seeds and soy sauce.

• Nutritional Value:

  • Calories: 350
  • Protein: 20g
  • Carbs: 40g
  • Fat: 10g

17. Almond Butter Apple Sandwich

• Ingredients:

  • 1 apple, cored and sliced into rings
  • 2 tablespoons almond butter
  • 1 tablespoon chia seeds

• Instructions:

  1. Spread almond butter on one apple slice, sprinkle chia seeds, and top with another apple slice.
  2. Repeat to create mini sandwiches.

• Nutritional Value:

  • Calories: 240
  • Protein: 6g
  • Carbs: 30g
  • Fat: 12g

18. Black Bean & Corn Salad

• Ingredients:

  • 1 can (15 oz) black beans, drained and rinsed
  • 1 cup corn kernels
  • ½ cup diced red bell pepper
  • ¼ cup chopped red onion
  • 1 tablespoon olive oil
  • 1 tablespoon lime juice

• Instructions:

  1. Combine all ingredients in a bowl and stir until mixed.
  2. Serve chilled.

• Nutritional Value:

  • Calories: 300
  • Protein: 14g
  • Carbs: 45g
  • Fat: 8g

19. Protein-Packed Trail Mix

• Ingredients:

  • ¼ cup almonds
  • ¼ cup walnuts
  • ¼ cup dried cranberries
  • ¼ cup pumpkin seeds
  • 2 tablespoons dark chocolate chips

• Instructions:

  1. Combine all ingredients in a bowl.
  2. Store in an airtight container for easy snacking.

• Nutritional Value:

  • Calories: 320
  • Protein: 10g
  • Carbs: 28g
  • Fat: 22g

20. Chocolate Protein Chia Pudding

• Ingredients:

  • 1 cup unsweetened almond milk
  • 2 tablespoons chia seeds
  • 1 scoop chocolate protein powder
  • 1 tablespoon cocoa powder
  • 1 tablespoon maple syrup (optional)

• Instructions:

  1. Whisk all ingredients together in a bowl until smooth.
  2. Refrigerate for at least 2 hours or overnight.

• Nutritional Value:

  • Calories: 250
  • Protein: 20g
  • Carbs: 18g
  • Fat: 10g