Beat the Heat: Cooking Tips for Hot Weather

When temperatures rise, the last thing most of us want to do is stand over a hot stove or turn on the oven. But skipping meals or relying only on takeout isn’t ideal for your health or your wallet. Student Health and Wellness has some easy ways to eat well while keeping your cool.

1. Rethink “cooking”

Hot weather is the perfect time to lean into no-cook meals. Think of food that can be thrown together rather than cooked:

  • Cold sandwiches, wraps, or pita pockets

  • Salads with protein like canned tuna, chickpeas, eggs, or leftover chicken

  • Overnight oats or cold grain bowls

  • Snack plates with fruit, cheese, crackers, hummus, and nuts

These meals are filling, budget-friendly, and don’t require much prep or heat.

2. Use small appliances

If you have access to a microwave, toaster oven, slow cooker, or air fryer, use them instead of the stove or oven. These appliances give off less heat and are often faster too.

  • Microwave rice or pasta and top with store-bought rotisserie chicken and vegetables

  • Use a toaster oven for small batches of roasted vegetables or quesadillas

  • Make a batch of pulled chicken in the slow cooker to use throughout the week

3. Prep once, eat twice (or more)

On a cooler morning or evening, cook a larger batch of something simple so you don’t have to cook again for a few days. Some ideas:

  • Cook a pot of grains (like rice, couscous, or quinoa) and use it in bowls or salads

  • Boil eggs or roast chickpeas to add to meals

  • Prep pasta salad, cold noodle bowls, or stir-fried vegetables to eat chilled

4. Shop and store smart

Keeping a few staples on hand makes it easier to build quick, no-cook meals:

  • Canned beans, tuna, and salmon

  • Ready-to-eat grains (microwavable rice or couscous)

  • Pre-washed greens or frozen veggies

  • Yogurt, cheese, or plant-based alternatives

Frozen fruits and vegetables are especially useful. They’re budget-friendly, keep well, and don’t spoil in the heat.

5. Stay hydrated and energized

Heat can impact appetite, but it’s important to fuel your body. If full meals feel too heavy, opt for smaller snacks throughout the day. Smoothies, fruit and yogurt, and trail mix are all good options. Drink water regularly, especially if you’re sweating more than usual.

You don’t need to overheat to eat well. With a few simple strategies, you can stay cool, save money, and nourish your body through the hottest days of the summer.