If you can't take one more bite of dining hall food, turn to these easy (and healthy!) no-cook meals for college students. We'll show you how to whip up tasty recipes with common dorm room appliances.
35 Healthy No-Cook Meals for College Students
Updated on Dec. 14, 2023
1/34
Asian Chicken Dinner
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
This quick microwave dish for two is perfect for a busy day. Soy sauce and chicken broth bring out flavors of the chicken and veggies. —Carolyn Zimmerman, Fairbury, Illinois
Nutrition Facts:
1-1/2 cups: 356 calories, 10g fat (1g saturated fat), 65mg cholesterol, 727mg sodium, 36g carbohydrate (3g sugars, 2g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1-1/2 fat, 1 vegetable.
What can you eat without a stove? These amazing microwave recipes!
2/34
Tuna Wrap
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
Packed with protein-rich tuna and fresh, crunchy veggies, these colorful wraps have sensational flavor—and they're good for you, too. —Edie Farm, Farmington, New Mexico
Nutrition Facts:
1 wrap: 312 calories, 10g fat (2g saturated fat), 38mg cholesterol, 628mg sodium, 34g carbohydrate (2g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1/2 fat.
3/34
Chia Seed Protein Bites
Total Time
15 min
Servings
2-1/2 dozen
From the Recipe Creator:
I keep these little bites on hand in my refrigerator and grab them for breakfast or a snack when I'm in a hurry. We have a lot of food allergies in our family and I like to keep healthy snacks around that everyone can eat. This recipe has no gluten, eggs, dairy or corn, so it's the perfect go-to treat in our house. —Tanja Miller, Peoria, Arizona
Nutrition Facts:
1 piece: 79 calories, 4g fat (1g saturated fat), 0 cholesterol, 15mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 2g protein.
4/34
Apple Cinnamon Overnight Oats
Total Time
5 min
Servings
1 serving
From the Recipe Creator:
Many folks love this oatmeal cold, but I like to heat it up a little since I'm not a big fan of it right out of the fridge. Add a handful of nuts for crunch, flavor and extra health benefits. —Sarah Farmer, Waukesha, Wisconsin
Nutrition Facts:
1-1/2 cups: 349 calories, 8g fat (4g saturated fat), 20mg cholesterol, 263mg sodium, 59g carbohydrate (28g sugars, 7g fiber), 14g protein.
5/34
Fast Fruit Salsa
Total Time
10 min
Servings
1-1/2 cups
From the Recipe Creator:
We like this refreshing and colorful salsa served with tortilla chips or spooned over grilled chicken. For another fruity option, try stirring in some diced cantaloupe or peaches when they're in season. —Eileen Miller, Woodridge, Illinois
Nutrition Facts:
1/4 cup: 48 calories, 0 fat (0 saturated fat), 0 cholesterol, 3mg sodium, 13g carbohydrate (12g sugars, 1g fiber), 0 protein.
6/34
Pronto Vegetarian Peppers
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
In the summer I love to serve these peppers with salad and a roll. At the end of summer, I freeze them for cold months when produce costs are high. For a hot meal on a cold day, I love to serve them with a side of warm pasta tossed in olive oil. —Renee Hollobaugh, Altoona, Pennsylvania
Nutrition Facts:
2 stuffed pepper halves: 341 calories, 7g fat (3g saturated fat), 19mg cholesterol, 556mg sodium, 56g carbohydrate (16g sugars, 11g fiber), 19g protein.
7/34
Strawberry Banana Popsicles
Total Time
10 min
Servings
12 pops
From the Recipe Creator:
These four-ingredient freezer pops are a delicious way to use up a pint of fresh strawberries. You'll love the hint of tropical flavor, thanks to the coconut milk. —Taste Recipes Test Kitchen
Nutrition Facts:
1 pop: 51 calories, 3g fat (3g saturated fat), 0 cholesterol, 5mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 1g protein.
8/34
Skinny Cobb Salad
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This skinny version of Cobb salad has all the taste and creaminess with half the fat and calories. You can skip the coleslaw mix and use all lettuce, but I like the crunch you get with cabbage. —Taylor Kiser, Brandon, Florida
Nutrition Facts:
1 serving: 324 calories, 13g fat (3g saturated fat), 48mg cholesterol, 646mg sodium, 31g carbohydrate (11g sugars, 9g fiber), 23g protein. Diabetic exchanges: 2 lean meat, 2 fat, 1-1/2 starch, 1 vegetable.
9/34
Caprese Skewers
Total Time
10 min
Servings
12 kabobs
From the Recipe Creator:
Trade in the usual veggie platter for these fun kabobs. In addition to preparing these for get-togethers, I often make these as snacks for my family. And because assembly is so easy, the kids often ask to help. —Christine Mitchell, Glendora, California
Nutrition Facts:
1 kabob: 44 calories, 4g fat (1g saturated fat), 5mg cholesterol, 10mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 1g protein. Diabetic Exchanges: 1 fat.
10/34
Better than Egg Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Tofu takes on the taste and texture of egg salad in this quick-fixing sandwich from Lisa Renshaw of Kansas City, Missouri.
Nutrition Facts:
1 sandwich: 266 calories, 9g fat (2g saturated fat), 5mg cholesterol, 692mg sodium, 31g carbohydrate (7g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat.
11/34
Power Berry Smoothie Bowl
Total Time
10 min
Servings
3 servings
From the Recipe Creator:
While you can't taste the spinach in these smoothies, you'll get all its nutrients along with big berry flavor. —Christine Hair, Odessa, Florida
Nutrition Facts:
1 cup: 172 calories, 3g fat (0 saturated fat), 3mg cholesterol, 47mg sodium, 35g carbohydrate (28g sugars, 4g fiber), 5g protein.
12/34
Herbed Tuna and White Bean Salad
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
This is a quick and delicious salad that can be made special for guests—or yourself—by grilling fresh tuna steaks instead of using canned. —Charlene Chambers, Ormond Beach, Florida
Nutrition Facts:
2 cups: 319 calories, 16g fat (2g saturated fat), 30mg cholesterol, 640mg sodium, 20g carbohydrate (3g sugars, 5g fiber), 23g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1 starch, 1 vegetable.
13/34
Tomato & Avocado Sandwiches
Total Time
10 min
Servings
2 servings
From the Recipe Creator:
I'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. —Sarah Jaraha, Moorestown, New Jersey
Nutrition Facts:
1 sandwich: 278 calories, 11g fat (2g saturated fat), 0 cholesterol, 379mg sodium, 35g carbohydrate (6g sugars, 9g fiber), 11g protein. Diabetic Exchanges: 2 starch, 2 fat.
14/34
Fruit Salsa
Total Time
30 min
Servings
about 2-1/2 cups salsa and 80 chips
From the Recipe Creator:
I first made this fresh fruit salsa for a family baby shower. Everyone wanted the recipe. Now, someone makes this juicy snack for just about every family gathering—and I have to keep reminding everyone who introduced it! —Jessica Robinson, Indian Trail, North Carolina
Nutrition Facts:
2 tablespoons salsa with 4 chips: 134 calories, 4g fat (2g saturated fat), 6mg cholesterol, 136mg sodium, 22g carbohydrate (7g sugars, 2g fiber), 2g protein.
15/34
Three-Green Salad
Total Time
15 min
Servings
12 servings (about 3/4 cup dressing)
From the Recipe Creator:
For a crisp, refreshing side dish, this tasty salad can't be beat. It's the perfect salad to go with lasagna. —Gina Squires, Salem, Oregon
Nutrition Facts:
1 cup salad with 1 tablespoon dressing: 136 calories, 12g fat (2g saturated fat), 1mg cholesterol, 51mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
16/34
Honey-Lemon Chicken Enchiladas
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Honey, lemon and chili flavors blend wonderfully in enchiladas. My family devours this dish, so I also use the chicken filling for soft tacos with toppings. —Kristi Moak, Gilbert, Arizona
Nutrition Facts:
2 enchiladas (calculated without optional toppings) : 349 calories, 11g fat (3g saturated fat), 64mg cholesterol, 698mg sodium, 39g carbohydrate (14g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 2-1/2 starch.
17/34
Asparagus Spinach Salad with Chicken
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
We love all the fresh fruits and vegetables that are available in the summer. This salad is one of our favorite because it packs in so much great produce, plus it's quick and easy on a warm summer day. —Joan Hallford, North Richland Hills, Texas
Nutrition Facts:
2 cups: 267 calories, 13g fat (3g saturated fat), 66mg cholesterol, 151mg sodium, 14g carbohydrate (9g sugars, 3g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 2 fat.
18/34
Healthy Tuna Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
On a hot summer day, there's nothing more refreshing than this salad. I grow a few tomato plants in my garden and the fresh-picked taste makes the dish even more of a treat. —Diane Selich, Vassar, Michigan
Nutrition Facts:
1/2 cup tuna salad with 1 tomato: 280 calories, 16g fat (3g saturated fat), 50mg cholesterol, 656mg sodium, 12g carbohydrate (7g sugars, 2g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 vegetable.
19/34
Overnight Oats with Yogurt
Total Time
10 min
Servings
6 servings
From the Recipe Creator:
I tasted muesli on a trip to Switzerland, and when I came home, I made it my way. Keep things interesting (and avoid midmorning munchies) by adding different fruits and nuts every day. —Maddie Kirk, Springfield, Pennsylvania
Nutrition Facts:
1/2 cup (calculated without fruit) : 249 calories, 9g fat (1g saturated fat), 3mg cholesterol, 46mg sodium, 36g carbohydrate (16g sugars, 3g fiber), 9g protein. Diabetic Exchanges: 2-1/2 starch, 1 fat.
20/34
Peachy Jalapeno Guacamole
Total Time
15 min
Servings
1-1/2 cups
From the Recipe Creator:
Fresh jalapenos and summer-ripe peaches give this creamy guacamole so much flavor. It's got a little kick, but I love that it's not so spicy it burns off my taste buds! —Colleen Delawder, Herndon, Virginia
Nutrition Facts:
1/4 cup: 90 calories, 7g fat (1g saturated fat), 0 cholesterol, 164mg sodium, 7g carbohydrate (2g sugars, 4g fiber), 1g protein. Diabetic Exchanges: 1 fat, 1/2 starch.
21/34
Sesame Chicken Veggie Wraps
Total Time
30 min
Servings
8 servings
From the Recipe Creator:
I'm always on the lookout for fast, nutritious recipes that will appeal to my three little kids. They happen to love edamame, so this is a smart choice for those on-the-go days. —Elisabeth Larsen, Pleasant Grove, Utah
Nutrition Facts:
1 wrap: 214 calories, 7g fat (1g saturated fat), 13mg cholesterol, 229mg sodium, 28g carbohydrate (2g sugars, 5g fiber), 12g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat.
22/34
Rise and Shine Parfait
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
Start your day with a smile. This fruit, yogurt and granola parfait is so easy to make. If you like, use whatever favorite fresh fruits are in season and are looking best at the supermarket. —Diana Laskaris, Chicago, Illinois
Nutrition Facts:
1 serving: 259 calories, 3g fat (0 saturated fat), 7mg cholesterol, 6mg sodium, 48g carbohydrate (27g sugars, 7g fiber), 13g protein.
23/34
Orange Chicken Spinach Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
For a salad with refreshing color and crunch, we toss chicken and spinach with mandarin oranges and red onion, then splash everything with a tangy vinaigrette. —Jean Murawski, Grosse Pointe Park, Michigan
Nutrition Facts:
2-1/2 cups: 270 calories, 8g fat (2g saturated fat), 85mg cholesterol, 199mg sodium, 16g carbohydrate (12g sugars, 3g fiber), 34g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fruit, 1 fat.
24/34
Easy Southwestern Veggie Wraps
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
I developed this recipe when corn was in the farmer's market and big, red, juicy tomatoes were in my garden. To make this wrap light and healthy, I use fat-free sour cream, whole grain tortillas and brown rice. Although it's vegetarian by nature, change it up with a large chicken breast, diced small. —Cindy Beberman, Orland Park, Illinois
Nutrition Facts:
2 halves: 295 calories, 4g fat (0 saturated fat), 2mg cholesterol, 525mg sodium, 53g carbohydrate (6g sugars, 7g fiber), 11g protein.
25/34
DIY Salad in a Jar
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
Our farm-fresh salad is layered with gorgeous garden veggies. And we built in a homemade dressing flavored with fresh herbs. Just shake it up to eat the rainbow. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
1 serving: 364 calories, 16g fat (3g saturated fat), 37mg cholesterol, 294mg sodium, 15g carbohydrate (9g sugars, 4g fiber), 17g protein.
26/34
Raspberry Pecan Chicken Salad
Total Time
15 min
Servings
6 sandwiches
From the Recipe Creator:
I gave this sweet-savory chicken salad a little zip with Chinese five-spice powder, which tastes a bit like pumpkin pie spice. Sprinkle some on roasted carrots for an awesome meal. —Lisa Renshaw, Kansas City, Missouri
Nutrition Facts:
1 sandwich: 463 calories, 24g fat (4g saturated fat), 65mg cholesterol, 371mg sodium, 31g carbohydrate (10g sugars, 6g fiber), 29g protein.
27/34
Lemon Chia Seed Parfaits
Total Time
15 min
Servings
4 servings.
From the Recipe Creator:
These bright and tangy parfaits start the day on a healthy note, but they're also sweet enough to double as dessert. —Crystal Schlueter, Babbitt, Minnesota
Nutrition Facts:
1 serving: 214 calories, 4g fat (2g saturated fat), 7mg cholesterol, 48mg sodium, 33g carbohydrate (26g sugars, 5g fiber), 13g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fruit, 1/2 reduced-fat milk.
28/34
Tuna and White Bean Lettuce Wraps
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Here's a fabulous way to dress up ordinary tuna salad. This easy recipe makes a quick dinner or lunch at the office, and it's good for you. —Heather Senger, Madison, Wisconsin
Nutrition Facts:
3 wraps: 279 calories, 13g fat (2g saturated fat), 31mg cholesterol, 421mg sodium, 19g carbohydrate (1g sugars, 7g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.
29/34
Hummus & Veggie Wrap-Up
Total Time
15 min
Servings
1 serving
From the Recipe Creator:
I had a vegan wrap that was similar to this once when I stopped at a diner while on a long and arduous walk. I enjoyed it so much that I modified it to my own taste and now have it for lunch on a regular basis. Everyone at work wants to know how to make it. —Michael Steffens, Indianapolis, Indiana
Nutrition Facts:
1 wrap: 235 calories, 8g fat (1g saturated fat), 0 cholesterol, 415mg sodium, 32g carbohydrate (4g sugars, 5g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1 fat.
30/34
Overnight Oatmeal
Total Time
10 min
Servings
1 serving
From the Recipe Creator:
You can customize these easy overnight oats several different ways. Experiment with fun flavors like carrot cake, banana bread and pina colada. —June Thomas, Chesterton, Indiana
Nutrition Facts:
1 serving: 345 calories, 13g fat (2g saturated fat), 4mg cholesterol, 53mg sodium, 53g carbohydrate (31g sugars, 5g fiber), 10g protein.
31/34
Chicken Salad with Grapes
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
This chicken salad with grapes is ready in a snap when using rotisserie chicken and a few quick chops of pecans, sweet onion and celery. —Julie Sterchi, Jackson, Missouri
Nutrition Facts:
3/4 cup chicken salad: 311 calories, 22g fat (4g saturated fat), 70mg cholesterol, 180mg sodium, 6g carbohydrate (5g sugars, 1g fiber), 21g protein.
32/34
Peanut Butter, Honey & Pear Open-Faced Sandwiches
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
I work a 12-hour night shift at a hospital, and when I come home in the morning, I don't want to cook a big breakfast. I love these sandwiches because they're versatile; sometimes I use apples instead of pears and different cheeses, such as Brie or grated Parmesan. —L.J.Washington, Carpinteria, California
Nutrition Facts:
1 open-faced sandwich: 268 calories, 14g fat (4g saturated fat), 14mg cholesterol, 446mg sodium, 28g carbohydrate (13g sugars, 4g fiber), 11g protein.
33/34
Cool Summertime Oatmeal
Total Time
10 min
Servings
4 servings
From the Recipe Creator:
Start this breakfast the night before so you can get a few extra z's in the morning. My husband adds coconut to his, and I stir in dried fruit. —June Thomas, Chesterton, Indiana
Nutrition Facts:
1 serving: 350 calories, 12g fat (2g saturated fat), 4mg cholesterol, 53mg sodium, 55g carbohydrate (31g sugars, 5g fiber), 10g protein.
34/34
Cobb Salad Wraps
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
A homemade dressing lightens up these refreshing tortilla wraps. The avocado, bacon, blue cheese and tomato deliver the flavors I enjoy most while keeping me on my healthy eating plan. —Lynne Van Wagenen, Salt Lake City, Utah
Nutrition Facts:
1 wrap: 372 calories, 14g fat (3g saturated fat), 65mg cholesterol, 607mg sodium, 32g carbohydrate (6g sugars, 6g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
