By Megan Edwards,
Last Updated:The last thing you want to do during the hot summer months is spend time laboring over the stove. This roundup of no-cook meals will satisfy all your cravings without turning up the heat in your kitchen! Experiment with the juicy flavors of cantaloupe or watermelon in a chilled soup, learn how to turn raw veggies into a satisfying salad, and indulge your sweet tooth with fruit-froward desserts. These healthy recipes are oil-free and can be whipped up in a flash when you’re in need of some easy no-cook lunch or dinner ideas.
Curious about what produce is currently in season? Check out our guide to summer vegetables and fruits and get creative with your home chef skills.
Zoodle Rolls with Pesto Sauce
Crisp zucchini noodles (aka zoodles) perfectly complement the sweet crunch of bell peppers in these refreshing summer rolls. A homemade pesto dipping sauce highlights seasonal herbs and adds a creamy component to this recipe that one reader called “genius.”
“No-Tuna” Salad Sandwich
Pickles, capers, and Dijon mustard lend a delicious tang to this vegan version of a lunchtime classic. Extra veggies are layered between toasted slices of whole wheat bread, making this hearty sandwich an easy addition to your regular recipe rotation.
Mediterranean Shaved Asparagus Salad
Raw asparagus is the star of this no-cook meal—and surprise, it’s delicious! Shaving the asparagus spears into delicate ribbons adds a beautiful earthy crunch to the citrus slices and vinegary olives that make this recipe reminiscent of the Italian Riviera.
Chipotle-Watermelon Gazpacho
Originating in Spain, gazpacho is a chilled soup that combines fresh produce, garlic, and an acidic component such as vinegar or lime juice to create a colorful bowl of veggie goodness. This no-oil recipe adds a delicious twist by incorporating watermelon and chipotle powder for the perfect balance of sweetness and spice.
Sunshine Gazpacho
Like a drop of sunshine, this refreshing chilled soup is a welcome sight on a summer’s day. Yellow heirloom tomatoes add a delectable tang and keep things yellow-hued, while cucumber and apple lend sweetness. Like it spicy? Just add a drizzle of Tabasco sauce, and enjoy!
Jeweled Avocado-Chocolate Pudding
Whip up this creamy, rich, and healthy chocolate pudding in a matter of minutes. Avocado and banana form the base of this no-cook dessert, while cocoa powder and Medjool dates add a deep chocolatey flavor and natural sweetness. Fresh pomegranate arils are the bright and juicy crown jewels topping each bite.
BBQ Summer Rolls
Rice paper wrappers create perfect handheld snacks that are packed full of smoky BBQ hummus and fresh veggies. No dipping sauce required, these summer rolls are ideal for picnics and cookouts when you want an easy appetizer that will please even the pickiest eaters.
Chickpea Avocado Salad
Hearty chickpeas are dressed up with a zesty combination of jalapeno, cilantro, and red onion for a salad that’s great to have on hand during hot days. Serve this tangy mixture over a bed of fresh greens for a satisfying and simple no-cook meal.
Mango-Lime Tart
This gorgeous golden tart is like sunshine on a plate. The no-bake crust of oats, dates, and lime juice surrounds a creamy mango and cashew filling that will tempt you to come back for a second slice. Top it off with fresh fruit for a show-stopping dessert that’s as tasty as it is beautiful!
Black Bean, Corn, and Roasted Red Pepper Lettuce Cups
This recipe has it all—juicy tomatoes, sweet mango, hearty black beans, and south-of-the-border spices. Crisp romaine heart leaves take the place of tortillas and add a lovely leafy green element to this no-fuss lettuce cup masterpiece.
Spinach-Tomatillo Wraps with Hearty Tahini Spread
At the heart of these meal-worthy wraps is a creamy, cilantro-infused chickpea spread. Add veggies like spinach, cucumber and thinly sliced tomatillo for a gorgeous, green-stuffed wrap that’ll keep you going for hours. Note: If you don’t have tomatillos, substitute regular tomatoes or other fresh produce.
Asian Cucumber and Sea Vegetable Salad
Even if you aren’t normally a fan of seaweed, this tangy and lightly salted salad might change your mind— and your tastebuds. Pickled ginger, dried seaweed, and shredded carrots complement crunchy cucumbers for a dish that will bring ocean vibes into your home on hot summer days.
Green Pea Hummus with Fresh Mint
Grab that extra can of chickpeas in your pantry and liven up a classic hummus recipe with sweet peas, mint, and parsley! This savory green spread is the perfect dip for fresh veggies or whole-grain pita chips. Easy to make in under 15 minutes, our Green Pea Hummus is an ideal no-cook appetizer for summer gatherings.
Pineapple-Vanilla Granita
The classic Italian dessert gets a healthier makeover by using chunks of fresh or frozen pineapple, maple syrup, and vanilla bean. Blended into a coarse, slushy texture, this light and refreshing treat is a surefire way to beat the heat.
Raw Apple Crumble
Craving all the flavors of an apple pie but don’t want to turn on the oven? This no-bake dessert recipe has you covered. A naturally sweet crumble topping of walnuts and dates is sprinkled over raw apples coated in the warm flavors of cinnamon and nutmeg.
Cantaloupe-Cucumber Soup
Perfect as an appetizer or a light dessert, the sweet melon in this chilled soup tastes like summer in a bowl. Add in some spicy grated ginger, refreshing cucumber, and peppery basil to really kick the flavor profile up a notch.
Mint Lemonade Chickpea Salad
The bold flavors of mint and lemon come together for a zesty salad that tastes as refreshing as a cool glass of lemonade. Throw in some juicy cherry tomatoes and you have the perfect summertime salad. Enjoy on its own or add a generous scoop to a bed of spinach for this quick no-cook lunch or dinner.
Thai Fruit Skewers with Coconut and Lime
Take a tropical vacation with these fabulous fruit skewers. Kiwi, pineapple, papaya, and mango are soaked in citrusy coconut milk and then sprinkled with fresh mint. What could be better on a hot day?
Frozen Banana Treat with Chocolate (Better Than Ice Cream!)
Chocolate banana nice cream gets an upgrade with a crunchy outer coating of Grape-Nuts cereal. A perfect no-cook snack for kids and adults alike, these healthy treats will have you licking your fingers to get every last crumb!
Easy Overnight Oats With Chia
Need a grab-and-go breakfast? This tasty overnight oats recipe is perfect for hectic mornings because you make it the night before. Naturally sweetened with cinnamon, maple syrup, and vanilla, the sky’s the limit when it comes to toppings. We recommend lots of fresh fruit and a sprinkle of cacao nibs!
Veggie and Apple Slaw
Taste the rainbow with this colorful summer slaw. A tangy Dijon mustard vinaigrette is drizzled over crunchy cabbage, celery, carrot, and apple, making it a satisfying light lunch that you’ll return to again and again.
Apple, Grapefruit, Pomegranate Salad
This fruit-forward salad is so tasty that it doesn’t even need a dressing! A colorful jumble of grapefruit segments, pomegranate seeds, and diced apples take center stage for an easy no-cook meal that will cool you down when the weather heats up.
About the Author
About the Author
Megan Edwards
Megan Edwards is a staff writer and content producer for Forks Over Knives. She is also a certified RYT-500 yoga teacher who is passionate about cultivating holistic wellness through plant-based eating, mindful movement, and meditation. With a background in journalism and marketing, she supports both the online presence and quarterly print magazine for Forks Over Knives.
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