Chicken is one of the easiest ways to add lean protein to your meals, but cooking it yourself can feel intimidating. Between concern about germs, making sure it’s cooked all the way, and not wanting to mess it up, it’s common to feel overwhelmed.
The good news is you don’t actually need to cook chicken from scratch to start eating more meals at home. There are several easy, affordable options you can pick up at the grocery store that are already fully cooked and ready to eat (or just need a quick microwave reheat).
What to Look For:
- Availability:
If you don’t see a product you’re looking for, check with customer service. Many stores will special order items if you ask. - Sodium content:
Prepared foods always come higher in sodium. If you’re limiting sodium, aim for less than 140 mg per serving. Otherwise, a general range of 300–500 mg per serving is a reasonable target.
4 Ways to Eat Chicken without Cooking
1. Rotisserie Chicken
Rotisserie chicken is one of the easiest and most cost-effective options, and often found in major grocery stores.
What to watch out for:
- Typically comes hot as a whole bird (bones and skin included)
- Check refrigerated ready-to-eat section for parts already shredded or deboned.
- Tips for picking the juiciest rotisserie chicken
- Opt for organic when possible
Make it easier to eat by removing all the meat as soon as you get home and the chicken has cooled enough to handle. Store it in an air-tight container in the refrigerator (up to ~1 week). Many stores also sell pre-shredded rotisserie chicken if you prefer to skip this step.
Ways to Use Rotisserie Chicken:
- Eat it fresh while it’s still hot
- Eat it cold or reheat in the microwave for 30–60 seconds
- Use it as a base for multiple meals
Check out this NYT article for more inspo: 15 Ways to Turn Rotisserie Chicken into Dinner
2. Frozen Chicken Products
Not all frozen chicken is ready to eat, but many options are fully cooked and only need reheating. These are useful for quick meals when you want something hot without cooking from scratch.
What to watch for:
- Choose products labeled “fully cooked.”
- Ingredients and nutrients vary widely. Check labels for nutrients and ingredient list for allergens.
Common frozen chicken products:
- Chicken meatballs – such as Amylu that even offers some gluten-free products
- Fajita chicken strips
- Chicken nuggets or breaded strips – like Just Bare (similar to Chick-fil-A!) or gluten-free Applegate
3. Deli Chicken Slices
Check out the lunch meats in the refrigerated section or the deli counter at your local grocery store.
Packaged slices come pre-cut, while at the deli counter, you can choose your desired thickness. The larger the number, the thicker the cut. The deli also allows you to choose specific portions.
A good rule of thumb is 4-5 ounces per meal (16-20 grams protein).
What to Look Out for:
- Nitrates/nitrites in processed meats
- Some brands like Boar’s Head and Sara Lee offer lower sodium deli products
Deli chicken is convenient and requires no prep, but it’s best used in moderation rather than consumed daily. Diets very high in processed meats have been associated with increased health risks. Pairing these processed foods with antioxidant-rich produce like leafy greens can help balance overall intake.
4. Canned Chicken
Canned chicken is one of the most affordable and shelf-stable options. It comes fully cooked and can be eaten immediately. Simply open and serve.
What to check for:
- Avoid dented cans
- Expiration date
Canned goods last for years. But once it has been opened, store any leftover chicken in an airtight container in the refrigerator and use within 3-4 days.
Ways to Use Canned Chicken:
- Mix with mayonnaise, mustard, or salad dressing for quick chicken salad
- Add to sandwiches, wraps, or salads
- Season with your favorite spices and herbs for flavorful protein
In the end…
You don’t have to know how to cook chicken to add this protein. Start making more meals at home even if you don’t have much time or fear you will mess it up.
This blog is the first of a series about how to get protein (both animal and plant) without cooking beyond a microwave. Be sure to subscribe to read the next one as soon as it is released!
You can also apply these ideas through Renewtrition’s seasonal No Cook Recipe Collections.
Designed to help you use ready-to-eat proteins alongside fresh, seasonal ingredients without ever touching the oven or stove. Because everyone deserves to eat well, even if you don’t have time or feel confident in the kitchen!
Renewtrition 
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