13 Meal Prep That Doesn’t Need to Be Heated (+Instructions)

Written By: Paul

Meal Prep That Doesn’t Need to Be Heated

What is it that comes to mind when you think of cooking and making tasty meals for yourself or your family? If you’re like most people, it’s going to be the stove, hot food, and lots of time-consuming effort that’s eaten in seconds and takes what feels like years to clean up. 

Perhaps it’s not so tasty after all…

But guess what? The great thing about food is that it comes in so many variations, including meal prep that doesn’t need to be heated, that what you think is involved in creating delicious dishes might not be all there is to know. 

For busy people with full lives to lead, meal prep that doesn’t need to be heated is a dream – it’s quick, convenient, and, thanks to the recipes you’ll see below, it tastes great too. These kinds of meals are perfect for those who aren’t so keen on cooking too – there’s no actual cooking involved! – and if you’re looking for ways to introduce your kids to the kitchen and teach them how to make their own food, these meals that don’t need to be heated could be the ideal place to start. 

So, let’s take a look at some of the cool cuisine ideas for those times when heating things up just isn’t on the agenda. Read on to find out more.

Ideas for Meal Prep That Don’t Need to be Heated 

When you start to think about the different types of food that don’t need to be cooked or heated, you’ll realize there are hundreds to choose from, and that can be a little overwhelming. That’s why we’ve put together some of the very best for you to choose from – it’s a great way to get started on this exciting new culinary journey, and once you know the basics, you can start making your own recipes and really get into the swing of meal prep that doesn’t need to be heated.

1. Chopped Greek Salad with Peppers

Chopped Greek Salad with Peppers
  • Prep time: 10 minutes
  • Dietary restrictions: dairy 


  • Grape tomatoes
  • Cucumber
  • Red bell pepper
  • Yellow bell pepper
  • Pitted olives
  • Green onion
  • Fete cheese (diced)
  • Low-sugar dressing of your choice
  • Dried oregano 
  • Black pepper 


  1. Pour some of your chosen salad dressing (as much as you think you’ll need – the measurements are all to taste in this recipe) into a bowl and add some dried oregano. Set aside. 
  2. Cut the tomatoes in half lengthways. If you want to use larger tomatoes, dice them. 
  3. Peel the cucumber and slice it lengthways, then cut it in half. 
  4. Dice the pepper after removing the seeds. You’ll need pieces that are about ¾ inch square. 
  5. Slice the green onion into one-inch-long pieces. 
  6. Drain the olives and cut them in half. 
  7. Cut the Feta into cubes that are roughly ½ inch square – they should be bite-sized. 
  8. Add all of these ingredients into a bowl and pour the salad dressing on top. Toss together. 
  9. Add black pepper to taste. 
  10. For the best taste, allow the salad to marinate for around two hours in the fridge. This recipe will keep for one to two days. 

2. Cucumber Subs 

Cucumber Subs 
  • Prep time: 10 minutes
  • Dietary restrictions: dairy, eggs 


  • 2 x cucumbers 
  • 8 tsp mayonnaise
  • 2 x medium tomatoes (sliced)
  • 4 x lettuce leaves
  • 4oz turkey slices 
  • 4 slices Provolone cheese 


  1. Take the cucumbers and slice both ends off each. Then cut them in half lengthways (they need to look like a sub) and scoop out the insides using a spoon. 
  2. Cut cucumbers in half to make them easier to hold and serve. 
  3. Spread one tsp mayonnaise inside each hollowed-out section of cucumber (there should be eight in total). 
  4. Add one rolled turkey slice to four of the cucumber sections. 
  5. Add a lettuce leaf, a slice of cheese, a slice of tomato, and two more slices of turkey to the other cucumber sections. 
  6. Place a turkey-filled cucumber section onto the other section to make one complete sub. Repeat so you have four subs in total. 

3. Broccoli Cheddar Quinoa Bars

Broccoli Cheddar Quinoa Bars
  • Prep time: 10 minutes
  • Cook time: 40-45 minutes
  • Dietary restrictions: eggs, dairy 


  • 3 cups broccoli (fresh or frozen, although do allow time for defrosting)
  • 2 ½ cups cooked quinoa 
  • 1 ½ cups parmesan or cheddar cheese (or why not both?)
  • 3 x eggs
  • Salt and black pepper for seasoning 


  1. Chop up the broccoli – you don’t want to make it so small that it disappears when you mix it into the recipe, but it should be so big that it’s tricky to eat. 
  2. Whisk the eggs in a bowl. 
  3. Add everything else to the bowl of whisked eggs and mix gently. Everything needs to be covered in egg and evenly distributed. 
  4. Grease a square pan or loaf tin. 
  5. Pour the mixture into the tin and bake at 350 degrees F for about 40-45 minutes until golden. 

4. Cold Noodles In Peanut Sauce 

Cold Noodles In Peanut Sauce 
  • Prep time: 5 minutes
  • Cook time: 10 minutes (approx)
  • Dietary restrictions: nuts, sesame seeds 


For the peanut sauce:

  • 1 cup smooth peanut butter
  • 4 tbsp soy sauce 
  • 2 tbsp sriracha sauce (if you want – this can be left out)
  • 2 tsp sugar
  • 2 tsp garlic (minced)
  • 1 cup water 
  • For the noodles: 
  • 1 lb spaghetti
  • ¾ cup baby carrots
  • ¾ cup salted peanuts 
  • ⅛ cup peanut oil 
  • 4 green onions (diced)
  • ¼ cup sesame seeds 


  1. Add all the ingredients for the peanut sauce into a bowl and mix well. Once mixed, add the carrots and half the peanuts. Put to one side for later. 
  2. Next, cook the pasta (just follow the instructions on the packet).
  3. After draining the pasta, rinse it with cool water and add it to the peanut mixture. Toss the pasta so it’s completely coated. 
  4. Pop in the fridge for at least four hours. 
  5. To serve, drizzle the cold noodles with peanut oil and toss to loosen. Top with the green onions, the rest of the peanuts, and the sesame seeds, and serve. 

5. Strawberry Chicken Pinwheel Sandwiches

  • Prep time: 10 minutes 
  • Cook time: 5 minutes 
  • Dietary restrictions: eggs, poppy seeds 


For the grilled chicken:

  • 2 x boneless, skinless chicken breasts
  • 1 tbsp olive oil
  • Salt and black pepper to taste
  • For the sweet poppy seed dressing:
  • 4 x tbsp mayonnaise 
  • 1 tbsp honey
  • ½ tsp red wine vinegar
  • ½ tsp poppy seeds
  • For the wraps: 
  • 4 x tortilla wraps 
  • 1 cup strawberries (thinly sliced)
  • 1 x avocado (thinly sliced)
  • ¼ cup red onion (thinly sliced)
  • Lettuce 


  1. Check the chicken breasts and remove any excess fat (if any). Drizzle with olive oil and season with salt and black pepper to taste. Grill the chicken over a medium heat until the juices run clear (about five to six minutes per side). 
  2. Meanwhile, put all the ingredients for the dressing into a bowl and whisk together. Put to one side. 
  3. This is a great time to slice the avocado, red onion, and strawberries if you’ve not already done it. 
  4. Spread a little of the poppy seed dressing onto each wrap, then place a layer each of strawberries, avocado, chicken, and lettuce on each wrap. Finally, add some red onion.
  5. Roll the wraps into a cylinder. 
  6. Cut each wrap into slices (and ¾ inch) to make a pinwheel. 

6. Italian Tuna Salad 

Italian Tuna Salad 
  • Prep time: 5 minutes
  • Dietary restrictions: none


  • 2 x cans of tuna (undrained)
  • 1 cup tomato (diced)
  • ½ cup parsley (chopped)
  • 3oz black olives (sliced)
  • ½ yellow bell pepper (diced)
  • ¼ cup red onion (diced)
  • ¼ cup green olives (chopped)
  • 1 clove garlic (minced)
  • 1tbsp fresh lemon juice
  • ¼ tsp sea salt 


  1. Scoop the tuna into a large mixing bowl and carefully use a spoon to break up any larger lumps. 
  2. Add everything else to the bowl and stir – be careful, though; if you’re too vigorous, the tuna will break up too much and be mushy. 
  3. That’s it! Serve right away or keep in the fridge for a couple of days. You can have this salad on its own or in a sandwich if you prefer. 

7. Low Carb Deviled Eggs

Deviled Eggs
  • Prep time: 5 minutes
  • Cook time: 10-12 minutes 
  • Dietary restrictions: eggs 


  • 6 x eggs (hardboiled – this takes about 10 to 12 minutes)
  • ¼ cup mayonnaise 
  • 1tsp yellow mustard
  • Salt and black pepper to taste 
  • Paprika 


  1. Hardboil the eggs for about 10 to 12 minutes and peel once cooled. 
  2. Slice the eggs in half and remove the yolks. Set the whites aside and put the yolks into a separate mixing bowl. 
  3. Mash the yolks with a fork until smooth. 
  4. Add the mayonnaise, mustard, and seasoning to the bowl and mix. 
  5. Spoon the yolk mixture into the hollowed-out egg whites – if you’re feeling fancy, you can pipe it in. 
  6. Sprinkle paprika over the top and eat right away, or keep covered in the fridge for up to four days. 

8. Cold Thai Noodle Salad 

Cold Thai Noodle Salad 
  • Prep time: 5 minutes 
  • Cook time: 15 minutes 
  • Dietary restrictions: sesame 


For the noodles:

  • 14oz dried rice noodles
  • 1 x red bell pepper (sliced)
  • 1 x yellow bell pepper (sliced)
  • 1 x red onion (sliced)
  • 1 x carrot (julienned)
  • ½ cucumber (peeled and sliced)
  • 4oz bamboo shoots (julienned)
  • ¼ cup cilantro (chopped)
  • Sesame seeds to garnish 
  • For the dressing: 
  • 1tbsp sesame oil
  • 1tbsp ginger (minced)
  • 3 cloves garlic (minced)
  • ⅓ cup vegetable oil
  • ⅓ cup rice vinegar 
  • ¼ cup soy sauce 
  • 1tbsp white sugar 
  • The juice of one lime 
  • 1tsp salt 


  1. Cook the rice noodles following the directions on the packet (about 15 minutes). Drain and leave to cool for a couple of minutes before placing into a mixing bowl. 
  2. Add all the rest of the salad ingredients to the bowl and mix. 
  3. In a separate bowl, add the dressing ingredients together and whisk. 
  4. Combine the mixtures from both bowls and mix. 
  5. Serve with sesame seeds on top. 

9. Pesto Pasta with Grilled Chicken 

Pesto Pasta with Grilled Chicken 
  • Prep time: 15 minutes
  • Cook time: 15 minutes
  • Dietary restrictions: none 


  • 2 x boneless, skinless chicken breasts
  • ½ tsp salt
  • ½ tsp black pepper
  • 16oz pasta (penne or farfalle is great)
  • 1 cup basil pesto sauce (you can make it yourself, but store-bought it fine – and quicker!)
  • 1 cup cherry tomatoes (halved)
  • ¼ cup fresh basil leaves (chopped)
  • Parmesan cheese (optional)


  1. Grill the seasoned chicken breasts over a medium heat for about five to six minutes on each side or until the juices run clear. 
  2. Slice the chicken into strips. 
  3. While the chicken is cooking, boil the pasta according to the instructions (between 10 and 12 minutes on average). 
  4. Rinse and drain the pasta and put it to one side to cool. 
  5. When everything’s ready, mix the pesto, chicken, and pasta together in a bowl and leave in the fridge until you’re ready to serve.
  6. Just before serving, stir in the basil and cherry tomatoes and sprinkle with parmesan cheese (if you want to – you don’t have to use it). 

10. Greek Chickpea Wraps 

Greek Chickpea Wraps 
  • Prep time: 10 minutes
  • Cook time: 0 minutes 
  • Dietary restrictions: dairy 


  • 1 cup chickpeas (roasted)
  • 1 ½ tsp dried oregano
  • 4 x sandwich wraps 
  • 1 cup baby spinach
  • 1 cup cherry tomatoes (halved)
  • ½ cup cucumber (diced)
  • ½ cup roasted red pepper (chopped, drained, and dried)
  • ¼ cup red onion (sliced)
  • ¼ cup feta cheese (crumbled)
  • Freshly squeezed lemon juice 
  • Red wine vinegar 


  1. Mix the chickpeas and oregano in a bowl and toss together. 
  2. Place an equal amount of spinach, tomatoes, red peppers, feta, cucumber, red onion, and chickpeas into each wrap – lay the ingredients out in a line down the middle of the wrap. 
  3. Sprinkle with red wine vinegar and lemon juice.
  4. Roll the wrap until it’s completely closed. 
  5. Enjoy! 

11. Smashed Chickpea Salad Sandwich 

Smashed Chickpea Salad Sandwich 
  • Prep time: 15 minutes
  • Dietary restrictions: eggs


  • 1 x 15oz can of chickpeas (drained and rinsed)
  • 1 x celery stalk (diced)
  • 3tbsp mayonnaise 
  • 2tsps mustard
  • Freshly squeezed lemon juice 
  • Salt and black pepper to taste
  • 1tsp red pepper flakes 
  • Pickled jalapenos (sliced)
  • Bread (for the sandwich)
  • 2 x scallions or chives (chopped)


  1. Empty the chickpeas into a bowl and crush them with a fork or the back of a spoon – do as much or as little smashing as you want, depending on the texture you want to achieve. 
  2. Add the celery, mayo, mustard, and a little lemon juice, and stir well. 
  3. Season with salt and pepper, and add more lemon juice if needed after tasting.
  4. Add the red pepper flakes and jalapenos (it’s your choice how many you want) and mix. 
  5. To serve, heap a good amount of the salad onto bread slices to make a sandwich (toasting the bread makes it even better!). 
  6. If you’ve got any leftover chickpea salad, it can keep in the fridge for up to three days. 

12. Spicy Chicken and Rice Salad 

Spicy Chicken and Rice Salad 
  • Prep time: 15 minutes
  • Cook time: 15 minutes 
  • Dietary restrictions: none 


  • 1 ½ cups brown rice
  • ¼ cup rice vinegar
  • ¼ cup fish sauce
  • ½ cup freshly squeezed lime juice 
  • 4 x garlic cloves (minced)
  • 3 x jalapenos (minced)
  • ¼ cup granulated sugar 
  • ½ tsp red pepper flakes
  • 2 cups chicken breast (shredded)
  • ½ head of cabbage (finely shredded)
  • 3 x scallions (sliced)
  • ¼ cup cilantro (chopped)
  • 1 x carrot (julienned) 


  1. Cook the rice by following the instructions on the pack. Once cooked, pop it into a large bowl to cool.
  2. While the rice cools, you can make the dressing. Add the rice vinegar, fish sauce, garlic, lime juice, red pepper flakes, sugar, and jalapenos together and whisk. 
  3. Next, add the chicken, cabbage, carrot, scallions, and cilantro to the rice, then pour the dressing over the top and toss. 
  4. You can eat this right away, but the great thing about this recipe is that it will keep for up to four days in the fridge. 

13. Caesar Pasta Salad 

Pesto Pasta with Grilled Chicken 
  • Prep time: 10 minutes
  • Cook time: 10 minutes
  • Dietary restrictions: dairy 


  • For the dressing:
  • ¼ cup Dijon mustard
  • ¼ cup freshly squeezed lemon juice
  • 2tbsp Worcestershire sauce 
  • 2 x avocados (peeled and pitted)
  • 1tbsp garlic (minced)
  • 2tsp anchovy paste 
  • ½ cup extra virgin olive oil
  • ½ cup parmesan cheese (grated) (and some extra for serving)
  • ¼ tsp black pepper 
  • For the salad:
  • 8oz uncooked pasta (penne is perfect)
  • 2 x romaine lettuce hearts 
  • 1 ½ cups croutons 


  1. The first step is to make the dressing, so put the lemon juice, mustard, garlic, Worcestershire sauce, anchovy paste, and avocados into a blender. With the blender running, slowly pour in the olive oil. Once it’s all combined, transfer to a bowl and add in the parmesan and black pepper. 
  2. Next, you’ll need to make the salad. The first thing to do is to cook the pasta according to the instructions on the packet. Drain and transfer to a large bowl to cool. 
  3. Chop the lettuce into approximately one-inch pieces and add them to the pasta. 
  4. Add the dressing and toss together. 
  5. When everything’s combined, add the croutons and garnish with some more parmesan. 
  6. If you’re not serving the salad right away, it’s best not to add the croutons or they might go soggy. The salad can be stored in the fridge, covered, for two days.

Hi, I'm Paul. Welcome to my website! I, along with my cronies, are leveraging our years of working in the food industry to review meal and drink delivery services. We review. You eat happily ever after.



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