Whether it\u2019s boiling hot out or you\u2019re 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.<\/p>\n
We all need protein to support muscle and tissue repair, registered dietitian Caroline Susie, tells TODAY.com. But we also need protein \u201cto support the immune system, it\u2019s helpful in hormone production, digestion and appetite control,\u201d she adds. <\/p>\n
And while our individual protein needs can vary widely<\/a>, it\u2019s something that all of us should strive to get throughout the day at every meal<\/a> rather \u201clumping everything together at one meal,\u201d says Susie, who is a spokesperson for the Academy of Nutrition and Dietetics. <\/p>\n Of course, that\u2019s often easier said than done, which is where convenient, no-cook proteins come in especially handy.<\/p>\n \u201cIt can be challenging for some people to meet their protein goals,\u201d Susie says, \u201cand I think two barriers to that are time and effort.\u201d Being able to knock out at least one of those barriers by using proteins that don\u2019t require cooking can be a huge win.<\/p>\n Here are a few delicious, nutritious no-cook protein options that dietitians love.<\/p>\n Healthy No-Cook ProteinsCanned Beans<\/p>\n Versatile and packed with both protein and fiber, beans are an obvious choice. \u201cI always have black beans at my house because I\u2019m always doing some nod to a Tex-Mex meal,\u201d Susie says, like her turkey taco bake. But they\u2019re also great in salads and crock pot meals. <\/p>\n Black beans are also a go-to for Natalie Rizzo, registered dietitian and TODAY nutrition editor. She uses them in easy weeknight dinners<\/a>, like tacos and quesadillas.<\/p>\n Susie also recommends blending your beans to make dips or sandwich spreads, particularly pinto beans.<\/p>\n Rotisserie Chicken<\/p>\n Susie calls store-bought rotisserie chicken<\/a> an \u201cunsung hero\u201d of convenient no-cook proteins. \u201cI\u2019m working full time, I travel for my job and I\u2019m a caretaker,\u201d 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.<\/p>\n Frozen Peas<\/p>\n While we often think of peas as a vegetable, they have more in common nutritionally<\/a> with beans and legumes. That means they are actually a good source of plant protein, Rizzo says. She always has frozen ones on-hand<\/a>, and often mixes them into dishes like pasta and fried rice for more filling protein and fiber.<\/p>\n Greek Yogurt<\/p>\n Cool, tangy and full of protein, a Greek yogurt<\/a> bowl is a perfect no-cook meal on a hot day. But that\u2019s just the beginning, Susie says. You can use plain Greek yogurt in place of mayo or sour cream <\/a>to add extra protein to your favorite tuna salad, for instance, or as a spread on a sandwich.<\/p>\n Canned Chickpeas<\/p>\n When she\u2019s in a rush to make a quick lunch<\/a>, Rizzo reaches for canned chickpeas, which she often mashes onto toast or into a pita. \u201cI\u2019ll end up mashing it up with something, like lemon juice and avocado,\u201d she says. \u201cSometimes I\u2019ll put a little buffalo sauce in there.\u201d<\/p>\n Milk<\/p>\n A cup of milk contains 8 grams of filling protein,<\/a> so your milk and cereal can be an easy yet high-protein snack. For the healthiest option, choose whole-grain cereal<\/a> 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<\/a> are also high in protein, Rizzo says.<\/p>\n Pumpkin Seeds<\/p>\n Crunchy pumpkin seeds topped TODAY.com\u2019s list of high-protein seeds<\/a>, providing 8 grams of protein per ounce. But they\u2019re also full of magnesium<\/a>, dietitians explained previously. Grab a handful of pumpkin seeds as a snack or try sprinkling some on your yogurt or salad.<\/p>\n Canned Tuna<\/p>\n 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\u2019t sleep on other tinned fish, like sardines and mackerel, which dietitians previously ranked among the healthiest canned or tinned fish<\/a> you can eat. All of these options are packed with protein, with around 20 grams or more per serving.<\/p>\n Frozen Edamame<\/p>\n These vibrant and tasty immature soybeans are among Rizzo\u2019s favorite plant-based protein snacks. \u201cThey\u2019re fun to eat and really satisfying,\u201d Rizzo says. Edamame pack about 9 grams of protein in a serving.<\/p>\n Cottage Cheese<\/p>\n 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<\/a> using a food processor or blender. You can also fold cottage cheese into eggs<\/a> before scrambling them to double the protein in your meal.<\/p>\n Tofu <\/p>\n 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<\/a> with fruit to add protein.<\/p>\n Almonds<\/p>\n When Rizzo ranked the high-protein nuts<\/a> 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\u2019re not a fan of almonds, give pistachios or peanuts a try instead \u2014 all three were almost tied. <\/p>\n No-Cook Proteins Dietitians Avoid<\/p>\n While all foods can fit in a healthy diet, there are some protein sources that the dietitians say should not be your first choice<\/a> \u2014 even if they are convenient.<\/p>\n Processed Meat <\/p>\n Processed meat includes meat sticks, which are seemingly everywhere these days, but they\u2019re quite high in sodium, Susie says. And they\u2019re considered ultraprocessed food, which has been linked to serious health conditions. Of course, if you\u2019re 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<\/a>. <\/p>\n Processed Protein Snacks<\/p>\n Sometimes it feels like every snack out there \u2014 from popcorn to Pop Tarts \u2014\u00a0has extra protein in it. And, because protein has a bit of a \u201chealth halo\u201d 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\u2019t erase that. <\/p>\n \u201cYou need to look at it as a whole,\u201d Susie says. \u201c(Even if) they maybe add a little protein, it\u2019s still probably not the best choice.\u201d<\/p>\n Protein Bars<\/p>\n