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Recipes with protein sources that don’t need to be cooked

Protein, alongside with carbohydrates and fat, constitutes what is called “macronutrients.”

It is one of the essential macronutrients to the proper functioning of the body because it participates in various processes of our body and constitutes most of our organs and tissues, with special emphasis on muscle tissue.

It must be part of our diet and should be consumed in appropriate quantities.

See more about protein needs here.

In this article I will give you some ideas for recipes with protein that are easy to do and that do not need to be cooked, to facilitate your work in the kitchen and save time, without you having to stop being careful with the quality of what you eat.

Importance of protein: functions and sources

protein sources

It is an essential component for cells, taking part in various physiological functions, such as:

  • Repair and regeneration of tissues (such as muscle tissue)
  • Chemical reactions
  • Strengthening the immune system
  • Growth and reproduction
  • Muscular construction

In the specific case of athletes, protein plays an important role in the maintenance and construction of muscle mass, which should always be associated with other factors such as carbohydrate intake and fat, training and hydration.

It will be essential to repair and building muscle, and to help fight fatigue while at the same time it helps to keep lean mass in the diet process and promoting satiety.

The protein can be found in several foods, naturally existing more or less complete sources of this nutrient, of animal or vegetable origin.

The proteins of animal origin are called proteins of high biological value because they have all the essential (which our body does not produce) amino acids (the main constituents of proteins) that the body needs.

However, vegetable-based proteins may be an option, especially for vegans and people looking for alternatives to animal protein.

You must learn to conjugate them to get the most out of each one properties.

Learn more about it and get to know some of the main resources of vegetable-origin protein in this article

Some examples of protein rich foods are:

  • Meat
  • Fish
  • Eggs (used as a reference because it is the natural protein resource with the best biological value)
  • Dairy Products
  • Legumes
  • Whole grains
  • Nuts and seeds

There are several protein supplements, being whey (which can be divided into concentrated, isolated and hydrolyzed) one of the most popular and consumed. It is the resource with the highest biological value.

Check all Zumub’s protein supply here.

Now see some recipes with protein sources and that, better than anything, do not need to be cooked.

Recipes with protein that do not need to be cooked

Lunch recipe

Tuna and Vegetables Wrap with yogurt sauce



1 wrap

1/2 medium grated carrot

2 lettuce leaves

1/2 grated beet

6 to 8 thin slices of cucumber

Purple onion slices

1 can of tuna

Yogurt sauce:

1 natural yogurt

1 teaspoon of olive oil

1 teaspoon of vinegar

1 pinch of salt and pepper

Oregano (optional)

How to do:

You start by preparing the yogurt sauce by mixing all the ingredients well. The rest of the food is then spread in the wrap and is well-wrapped. Put the yogurt sauce in the middle of the wrap or dip the wrap after curled.

Dinner Recipe

Feta cheese salad with nuts



1 small lettuce

A handful of Spinach

2 medium tomatoes

1 pack of feta cheese

1 handful of walnuts

1 handful of cashews

1 Handful of olives

1 apple


Salt to taste

Olive Oil to taste

Vinegar to taste

How to do:

Wash the lettuce and spinach by cutting into pieces and then reserve. Cut the tomatoes, the apple and the cheese into small pieces and add to the previous preparation, together with the nuts and olives. Season with salt, vinegar, olive oil and oregano and then serve.

Snacks Recipes

Oats and peanut butter energy balls


1 ripe banana

2 to 3 tablespoons of peanut butter (natural without adding sugar)

200g of oat flakes

Dark Chocolate in small pieces (optional)

How to do:

You start by crushing the banana and putting it in a bowl. Add the peanut butter and mixed it up really well. Then you place the chocolate in pieces and finally the oat flakes, mixing well until have a thick and malleable mass.

Small portions of the dough are removed, shaped into small balls and taken to the refrigerator to make them crunchier.

They can be used as a pre-training meal.

Raw bars of seeds and dates


1 cup of seedless dates

2 tablespoons of coconut oil

1/2 cup of peeled almonds

1 tablespoon of chia seeds

1 tablespoon of linseed seeds

1 tablespoon of hot water

How to do:

Add all the ingredients in a food processor. To make the process easier, start with coconut oil, water and dates. After well mixed, add the remaining ingredients until a homogeneous mass is obtained. Divide into small rectangles and wrap with adhesive film – reserving in the refrigerator.

Dessert Recipe

Blueberry Cheesecake



2 natural yogurts

1 packing of fresh cream cheese

1 tablespoon of honey or dark brown sugar

3 packs of blueberry with 125g

3 sheets of gelatin

200g of almonds or cashews

3 tablespoons of oat flakes

How to do:

You start by making the base by placing the almonds/cashews in a cooking blender until it becomes a “flour.” Continue the process until the fat begins to be released and to form a homogeneous mass.

Then add the oat flakes and mix well.

Line a tray with the previous preparation and take it to the refrigerator for a few minutes. Start preparing the next layer by placing the gelatin leaves to hydrate in water.

Then take it to the microwave until it melts, letting it cool down.

Place the yogurts, cheese, honey and a pack of blueberries in the processor until a homogeneous mass is obtained.

Add the melted gelatin leaves, mix again and pour into the tray where the base is located.

Take it to the refrigerator and let it solidify for about 5 hours. Decorate with the remaining blueberries on top.

Taking into consideration the importance of this macronutrient, you should not give up on looking for solutions and alternatives to include it in your meals.

These recipes are an easy, fast and tasty way to add more protein to your meals.

Try them on and tell us what you thought about it in the comments.


The information included in this article concerns the authors opinion only.

About Liliana Silvestre

Liliana Silvestre
Liliana Silvestre is a nutritionist with a degree in dietetics from ESSLEI. She has professional experience in various fields of nutrition, and she has a passion for healthy cooking. Her goal is to help as many people as possible to transform their lifestyles adopting more healthy habits.

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