5 No-Cook High-Protein Dinners Without Beans or Tuna

Ever feel stuck rotating the same tuna and bean dinners? Yep. me too. Whether you’re avoiding tuna for the smell, or just over the bean bloat, we got you. These 5 no-cook high-protein dinners without beans or tuna are fast, fresh, and actually satisfying. Perfect for summer nights, lazy evenings, or office fridge meals.

Each of these:

• Takes 5 minutes or less
• Has 25g+ protein
• Needs zero cooking or heating

Quick Compare Table

1.Smoked Salmon & Avocado Crispbreads

~26g protein | Done before you finish checking your phone

This is one of those lazy-but-fancy meals I always fall back on. It feels like brunch, takes about 3 minutes, and actually fills you up.

You’ll need:

• A couple of rye crispbreads (Wasa, GG, or honestly, whatever’s in the cupboard)
• Around 80g of smoked salmon
• Half an avocado
• A tiny splash of lemon juice
• Black pepper, and maybe a bit of bagel seasoning if it’s lying around

How to throw it together:

Grab a fork and mash up the avocado with that splash of lemon. Doesn’t have to be perfect – just enough so it spreads. Smear it over your crispbreads, then layer on the salmon like you’re casually being gourmet. If you’ve got seasoning, shake a bit on top. Done. No heating, no drama.

Real-life tip: I pretty much always keep salmon in the fridge for emergency meals that don’t feel like emergencies.

Try with: Smoked Salmon Packs on Amazon

2. Egg Salad Romaine Boats

~28g protein | No stove, no problem

This is my go-to when I want real food but don’t feel like turning on anything. Crunchy, creamy, filling – and weirdly satisfying.

what you’ll need:

• 3 boiled eggs (store-bought or the ones you batch-cooked and forgot about)
• A spoonful of Greek yogurt
• A small squirt of mustard
• Salt + pepper to taste
• 4–5 big romaine lettuce leaves
• Optional: sprinkle of hemp seeds if you want that extra crunch + protein boost

How to throw it together:

Roughly chop the eggs – no need to be fancy. Mix ’em up with the yogurt, mustard, and a bit of seasoning until it looks creamy but still chunky. Scoop that into your romaine leaves like little boats. Add hemp seeds on top if you’re feeling extra.

Lazy tip: Pre-boiled eggs chill in the fridge for like 5–6 days, so this one’s always ready when you are.

3. Turkey Deli Lettuce Wraps with Cream Cheese

~30g protein | Done in 2 minutes, seriously

This is one of those “I have no time but still want to feel like I’m eating real food” situations. Creamy, crunchy, salty, refreshing – checks every box.

What you’ll need:

• 4 slices of deli turkey (go nitrate-free if you can – your body will thank you)
• 2 tbsp whipped cream cheese (plain, herbed, or whatever makes your tastebuds happy)
• 2 big lettuce leaves (romaine or butter lettuce works great)
• A few bell pepper strips or pickles (for crunch + flavor hit)

How to make it happen:

Spread the cream cheese onto the turkey slices like you’re buttering toast. Toss in a few veggie strips. Roll it all up. Wrap that in a lettuce leaf if you’re feeling fancy or want extra crunch. That’s it. You’re done.

Real-life tip: These are perfect when you’re hangry but still trying to make decent choices.

For a cleaner protein hit, I use Applegate nitrate-free turkey – no junk, just flavor.

4. Mozzarella & Pesto Protein Stackers

~27g protein | Fancy without the actual effort

This one feels like something you’d be served at a wine bar – except you’re in your kitchen, possibly in pajamas.

what you need:

• 125g mozzarella (sliced rounds or little bocconcini balls)
• 2 tbsp pesto (store-bought totally counts)
• ½ cup cherry tomatoes, halved
• 1 tbsp pine nuts or sunflower seeds (whatever you’ve got)
• Salt + cracked pepper

How to throw it together:

Stack your mozz and tomato slices like mini towers – no rules, just vibes. Drizzle that pesto like you’re on a cooking show. Top with seeds and season generously.

Bonus flex: Serve on a wooden board and act like you planned this for days.

Mozzarella snack packs? Yup, Walmart and Amazon Fresh got you.

5. Hard-Boiled Egg & Deli Ham Box

~31g protein | No stove, no stress

This is the dinner-box version of “I kinda have my act together” – quick, no cooking, and full of protein.

What you need:

• 2 boiled eggs (leftover, store-bought, whatever works)
• 3 slices of deli ham
• A few cucumber slices
• 2 spoonfuls of hummus
• A few pumpkin seeds (adds crunch and a bit of protein)

How to throw it together:

If you want, cut the eggs – or just drop everything into a box. Scoop the hummus in a corner. Toss the seeds over the top or snack on them while scrolling Instagram.

Bonus tip: Keep it in a meal-prep box for a road-ready dinner.

FAQ’s: no-cook high-protein dinners without beans or tuna