8 Easy No-cook Meals

These low-cal, no-cook salads, appetizers, and entrées make quick solutions for summer meals, ready in 30 minutes or less.

A hint of peanut satisfiesA hint of peanut satisfies
Spicy Peanut, Carrot, and Snap Pea Wraps
Store-bought or home-made, wraps work well as road food: Unlike sandwiches, they don't leak their fillings out the sides.

1/4 cup natural crunchy peanut butter
1 teaspoon Asian chili paste
1 tablespoon reduced-sodium soy sauce
2 whole-wheat tortillas (9 in.)
1 cup coarsely shredded carrots
1 cup snap peas sliced diagonally

In a small bowl, whisk peanut butter, chili paste, soy sauce, and 2 tbsp. water to blend. Evenly divide mixture between tortillas and spread in a rectangle down the middle of each, leaving a small border. Evenly top rectangles with carrots and snap peas, then roll-up burrito-style.

Make ahead: Up to 4 hours, wrapped in plastic or foil.
Note: Nutritional analysis is per wrap.

Prep time: 15 Minutes

Nutritional Information
Amount per serving

Calories: 396
Calories from fat: 45%
Protein: 14g
Fat: 20g
Saturated fat: 2g
Carbohydrate: 39g
Fiber: 6.8g
Sodium: 547mg
Cholesterol: 0.8mg

Pair it with a refreshing summer drink

Tapanade makes the flavor popTapanade makes the flavor pop
Pressed Italian Sandwiches
These hearty pressed Italian sandwiches pack beautifully for toting along on a picnic or to the beach.

1 ciabatta loaf (about 8 by 14 by 2 in.)
1/2 cup store-bought black or green olive tapenade
2 tablespoons balsamic vinegar
2 tablespoons extra-virgin olive oil
1/4 pound thinly sliced Genoa salami
1/4 pound thinly sliced spicy Italian cold cuts, such as coppa, capocolla, or hot salami
3 ounces thinly sliced prosciutto
8 ounces fresh mozzarella, sliced
1 roasted red bell pepper, chopped
6 leaves fresh basil, torn into bite-size pieces
Freshly ground black pepper

1. Cut ciabatta in half lengthwise. Spread bottom half with tapenade. Drizzle cut side of top half with vinegar and oil.

2. Arrange salami on top of tapenade, followed by cold cuts, prosciutto, mozzarella, red pepper, and basil. Sprinkle with pepper to taste and place top half of loaf on filling.

3. Wrap sandwich thoroughly with plastic wrap. Place a heavy cutting board or other flat object on top of sandwich and weight it down with a 2- to 4-lb. weight (such as a large pot or six-pack of soda). Let sit 30 minutes to 2 hours. Unwrap, cut into eighths, and serve.

Note: Nutritional analysis is per serving.

Prep Time: 20 Minutes
Other: 30 Minutes

Nutritional Information
Amount per serving
Calories: 398
Calories from fat: 66%
Protein: 20g
Fat: 29g
Saturated fat: 8.5g
Carbohydrate: 22g
Fiber: 1.2g
Sodium: 1449mg
Cholesterol: 64mg

Light, cool, and refreshingLight, cool, and refreshing
Chickpea Panzanella with Capers

Whole-grain bread and chickpeas add heft to the classic Italian bread salad.

Time: 25 minutes.
Yield: Serves 5 or 6 (serving size: 2 cups)

3/4 pound day-old crusty whole-grain bread, cut into 1-in. chunks
2 large heirloom tomatoes, cut into 1-in. chunks
2 cups lightly packed arugula
1/2 cup thinly sliced red onion
1 can (15 oz.) chickpeas (garbanzos), drained
2 tablespoons capers
1/2 cup extra-virgin olive oil
3 tablespoons red-wine vinegar
12 fresh basil leaves, cut into thin strips
1/2 teaspoon kosher salt
1 teaspoon freshly ground black pepper

In a large bowl, combine all ingredients, tossing well to coat evenly.
Note: Nutritional analysis is per serving.

Nutritional Information
Amount per serving

Calories: 386
Calories from fat: 51%
Protein: 10g
Fat: 22g
Saturated fat: 2.7g
Carbohydrate: 38g
Fiber: 6.7g
Sodium: 580mg
Cholesterol: 0.0mg

Fresh, light crab saladFresh, light crab salad
Crab Salad Cups
Behind the scoreboard at AT&T Park in San Francisco, the Crazy Crab'z stand sells a fresh, light crab salad like this. We dress it up with avocado and parsley, then serve the salad in lettuce cups to make it finger-friendly.

Time: 30 minutes.
Yield: Serves 8

1 pound shelled cooked crab
1/2 cup mayonnaise
2 tablespoons chopped flat-leaf parsley
1/4 cup minced red onion
1 teaspoon sugar
Kosher salt and freshly ground black pepper
16 medium butter lettuce leaves (about 2 heads)
1 avocado, cut into 16 thin slices
2 teaspoons prepared cocktail sauce
1 lemon, sliced into small wedges

1. In a medium bowl, stir together crab, mayonnaise, parsley, onion, and sugar until well combined. Add salt and pepper to taste, then chill until ready to serve.

2. Arrange lettuce on a large platter. Place about 2 tbsp. crab mixture onto center of each leaf. Top each with a slice of avocado, about 1/8 tsp. cocktail sauce, a lemon wedge, and salt and pepper to taste.

Make ahead: Prepare through step 1 and chill, covered, up to 1 day.
Note: Nutritional analysis is per serving.

Nutritional Information
Amount per serving

Calories: 207
Calories from fat: 70%
Protein: 13g
Fat: 16g
Saturated fat: 2.4g
Carbohydrate: 5.4g
Fiber: 1.4g
Sodium: 257mg
Cholesterol: 65mg

More on crab

Chilled--perfect for summerChilled--perfect for summer
Chilled Cucumber, Avocado, and Yogurt Soup
Chilled cucumber soup gets revisited with this easy but highly flavorful twist to the classic. It can easily be made ahead, just chill until ready to serve.

Yield: Serves 4
Total: 20 Minutes

4 cups plain low-fat yogurt
2 tablespoons minced garlic
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1/4 teaspoon ground cumin
1 English cucumber, peeled and chopped
1 avocado, cut into 1/2-in. dice
1/4 cup chopped fresh mint
1/4 cup chopped fresh dill
4 teaspoons extra-virgin olive oil

Whisk together yogurt, garlic, salt, spices, and 2 cups cold water in a large bowl. Add cucumber, avocado, mint, and dill, stirring gently to combine. Drizzle each serving with 1 tsp. oil.

Note: Nutritional analysis is per 2-cup serving.

Nutritional Information
Amount per serving

Calories: 309
Calories from fat: 48%
Protein: 15g
Fat: 17g
Saturated fat: 4.2g
Carbohydrate: 25g
Fiber: 4.3g
Sodium: 469mg
Cholesterol: 15mg

More chilled soup recipes

Pre-cooked shrimp are the keyPre-cooked shrimp are the key
Mango Avocado Shrimp Salad

Zesty and filling, this no-cook shrimp salad combines fresh summer ingredients, such as mangoes and avocadoes, with a quick three-ingredient dressing.

Yield: Makes 6 servings
Prep Time: 20 Minutes

3 tablespoons fresh lime juice
2 tablespoons grapeseed or vegetable oil
1 tablespoon sugar
2 large firm-ripe mangoes (2 lbs. total)
2 medium firm-ripe avocados (1 lb. total)
2/3 cup each thinly sliced green onion and chopped cilantro
1 tablespoon minced fresh hot red or green chile (or 1/2 tsp. dried red chile flakes)
1 pound (70 to 110 per lb.) peeled cooked shrimp

1. In a large bowl, whisk together lime juice, oil, and sugar until sugar dissolves.

2. Dice mangoes and avocados into 3/4-in. cubes; add to bowl. Add green onion, cilantro, chile, and shrimp. Mix gently. Serve or cover and chill for up to 1 hour.

Note: Nutritional analysis is per serving.

More summer recipes

Nutritional Information
Amount per serving

Calories: 288
Calories from fat: 44%
Protein: 18g
Fat: 14g
Saturated fat: 2.1g
Carbohydrate: 26g
Fiber: 2.6g
Sodium: 180mg
Cholesterol: 148mg

Salt and sweet work well on the plateSalt and sweet work well on the plate
Fig and Prosciutto Plate

Big, plump, and sweet figs are abundant in summer, making them a good choice to play center stage at warm weather meals.

Yield: Makes 1 first-course serving.

3 or 4 thin slices prosciutto (about 1 1/2oz. total)
2 leaves arugula
2 leaves fresh basil
2 leaves fresh mint
2 firm-ripe figs (2 to 3 oz. total)
2 to 3 teaspoons extra-virgin olive oil

Layer prosciutto, overlapping slightly, on a plate. Rinse and dry the arugula, fresh basil, and fresh mint leaves. Cut leaves into strips about 1/4 inch wide and sprinkle over prosciutto. Rinse figs, trim off stems, and cut fruit into quarters lengthwise; scatter figs over prosciutto. Drizzle evenly with olive oil.

More no-cook recipes

Save time by buying cooked chickenSave time by buying cooked chicken
Rotisserie Chicken with Peaches, Walnuts, and Basil
Store-bought cooked chicken takes on a whole new dimension in this light and very flavorful dish.

Time: 15 minutes

2 tablespoons walnut oil or extra-virgin olive oil
1 tablespoon peach jam
1/4 teaspoon cayenne
2 tablespoons sherry vinegar
1/2 teaspoon kosher salt
3 ripe yellow peaches, peeled and sliced
1 rotisserie chicken, quartered and skinned
1/2 cup basil leaves
1/2 cup crumbled feta cheese
1/4 cup glazed walnuts or other glazed nuts, chopped

1. In a medium bowl, whisk together oil, jam, cayenne, vinegar, and salt. Add peach slices and gently toss to coat with dressing.

2. Arrange chicken on a large platter. Evenly spoon peaches and dressing over chicken. Sprinkle with basil, feta, and walnuts.

Note: Nutritional analysis is per serving.

Nutritional Information
Amount per serving

Calories: 359
Calories from fat: 53%
Protein: 27g
Fat: 21g
Saturated fat: 5.5g
Carbohydrate: 20g
Fiber: 2.3g
Sodium: 1042mg
Cholesterol: 115mg

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