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BeginnerMeal Prep StaplesMinimal CookingRecipes

Three No-Cook Vegan Meals You Can Make Without A Kitchen

Yup. Meal prepping without using a stove or microwave is totally possible and I’m going to show you how to do it in this post.

The “no-cook” idea was requested many times by my audience, so I finally took the plunge.

Being able to meal prep without a kitchen is perfect for college students or anyone living in a space without a full kitchen. Even if you’re traveling and have access to a grocery store, you’ll be able to make this happen.

These meals are vegan because I can’t stand eating the various no-cook meat options:

  • rotisserie chicken
  • canned sardines
  • canned tuna
  • deli meat

And other stuff like that.

I decided to go with a trusted protein: chickpeas and other veggies that taste delicious raw.

That being said, there are LOADS of no-cook options to explore. I think these meals are a good starting point.

You have two options for these recipes:

  1. You can make one of each recipe like I did with the same ingredients
  2. You can make three servings of ONE recipe to make sure you don’t have a ton of stuff left over

Either way is up to you! As always, I invite you to customize these recipes based on the ingredients you have on hand, your dietary preferences or whatever food mood you’re in.

Shopping List

  • 1 15 oz (425 g) can of garbanzo beans (chickpeas)
  • 1 avocado
  • 1 red onion (how much you use depends on each meal)
  • 1 cucumber (how much you use depends on each meal)
  • 1 red pepper (how much you use depends on each meal)
  • 1/4 cup of couscous
  • 1 lemon
  • hummus
  • 1 roma tomato (how much you use depends on each meal)
  • spinach (or any green you like)
  • whole wheat wraps (or whatever wraps you like)
  • sliced bread (I used whole wheat)
  • Olives (optional)
  • Dressing of your choice (optional)

No-Cook Couscous Chickpea And Veggie Salad

You’ll need:

  • 1/2-2/3 cups of chickpeas, rinsed and drained
  • 1/4 cup of couscous
  • 6 tablespoons of water or veggie broth
  • 1/2 cup chopped cucumber
  • 1/4 cup chopped red onion
  • 1/4 cup chopped tomatoes
  • 1 thick lemon wedge
  • salt and pepper to taste
  • olives (optional)

Make it:

  1. To “cook” the couscous, simply add the water or broth to a bowl with the couscous. Let it sit for about 15 minutes until all the water is absorbed. That’s it!
  2. Combine the “cooked” couscous, chickpeas, onion, tomatoes, cucumber, olives if using and lemon wedge in a bowl.
  3. Store for up to four days in the fridge. Before eating, you can warm it up in the microwave or eat it cold. Squeeze the lemon wedge over the salad before eating and add some fresh pepper or your favorite salad dressing.

No-Cook Chickpea Avocado Wrap

You’ll need:

  • 1/2-2/3 cups of chickpeas, rinsed and drained
  • 1/2 avocado
  • hummus
  • a small handful of chopped red onion, cucumber and red pepper
  • salt and pepper to taste
  • juice from a lemon wedge
  • 1 whole wheat wrap (or more if you’re making multiple)

Make it:

  1. Spread a layer of hummus all over the wrap, make sure it meets the edges
  2. In a bowl, mash the chickpeas and avocado with a fork. Add the salt, pepper and lemon juice and mix.
  3. Add 1/4 cup of the mixture to the wrap. Top with the other veggies.
  4. Wrap it up! Here’s a video to show you how to do this.
  5. Wrap the wrap (haha) in tin foil and store in the fridge for up to four days. Heat in the microwave for a minute or eat cold.

No-Cook Chickpea Avocado Sandwich

You’ll need:

  • 1/2-2/3 cups of chickpeas, rinsed and drained
  • 1/2 avocado
  • hummus
  • a few thin slices of tomato
  • A couple spinach leaves
  • salt and pepper to taste
  • juice from a lemon wedge
  • 2 slices of bread (or more if making multiple sandwiches) – note I used more bread because my pieces were so small

Make it:

  • Lightly toast your bread, then spread a layer of hummus on each slice.
  • In a bowl, mash the chickpeas and avocado with a fork. Add the salt, pepper and lemon juice and mix.
  • On one of the slices, add 1/4 cup of the chickpea avocado mixture. Top with sliced tomatoes and spinach leaves. Complete the sandwich by topping it with the other slice of bread, hummus side facing down.
  • Wrap the sandwiches in foil or store in airtight containers. Adding raw red pepper on the side is a great touch! Sandwiches should keep in the fridge for up to four days.

Some notes about these no-cook meals:

These recipes work best when you make them all in the same prep, otherwise, you’re going to have a lot of random odds and ends left over!

The avocado WON’T get brown because of the lemon mixed into the chickpea/avocado mixture. Citrus helps preserve the color a little bit.

I can’t stand cold meals, so I heated these all up in the microwave and it worked great!

If you end up making these meals, don’t forget to send me a picture or use #workweeklunch on Instagram.

Want to meal prep like a boss this week WITHOUT the overwhelm? Sign up below and get my free Meal Prep Essentials For Busy People email series (and guide).



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