Hurricane season is here, and with it comes the potential for power outages before, during, and after the storm. Staying nourished during these times is important—and thankfully, you don’t need electricity to prepare a healthy, satisfying meal. Here are a few no-cook recipe ideas to keep you fueled when the power is out:

Breakfast 

Overnight Oats

• 1 cup oats

  

• 1 cup water
• 1 tablespoon peanut butter
• Small handful of unsalted nuts
• Small handful of dried fruit
• Optional: fresh fruit

Instructions:

1. In a container, combine:
    • 1 cup oats
    • 1 cup water
2. Cover and let sit overnight (no refrigeration needed if you’re without power).
3.  In the morning, stir in:
    • 1 tablespoon peanut butter
    • A handful of dried fruit (e.g., raisins or craisins)
    • A handful of unsalted nuts (e.g., almonds or walnuts)
    • Optional: Add fresh fruit like sliced banana or apple

English Muffin with a Twist

• 1 whole grain English muffin
• 2–4 tablespoons peanut butter
• OR ½ mashed avocado (for a more savory option)

Instructions:

1. Split and top 1 whole wheat English muffin with:
    • 2–4 tablespoons peanut butter
     OR
    • ½ mashed avocado for a savory option
2. Eat as-is or pair with fruit for a balanced breakfast.

 Lunch 

Southwest Bean Salad

• 1 can low-sodium black beans, drained
• 1 can low-sodium corn, drained
• 1 cup salsa (mild, medium, or hot-your choice)
• 1-2 tablespoons lime juice

  

• 1/2 teaspoon chili powder (optional)
• Sprig of cilantro (optional)

Instructions:

1. Drain black beans and corn.
2. In a large bowl, mix beans, corn, and salsa.
3. Mix in lime juice and chili powder, if using. Top with cilantro.
4. Serve immediately or let sit 10-15 mins for flavors to blend.
5. Eat as-is, or with chips, or in a wrap!

Peanut Butter Banana Wrap/Sandwich

• 100% whole wheat tortilla or bread

  

• 2–4 tablespoons peanut butter
• 1 tablespoon honey
• Sliced banana

Instructions:

1. On a whole wheat tortilla or slice of bread, spread:
    • 2–4 tablespoons peanut butter
    • 1 tablespoon honey
2. Add sliced banana on top.
3. Roll or fold and enjoy.

Dinner 

Tuna Chickpea Avocado Salad

• 1 can tuna, drained

  

• 1 can  chickpeas, drained
• 1 can diced tomatoes, drained
• 1 avocado, diced
• 1–2 tablespoons olive oil (optional)
• Juice of ½ lemon or 1 tablespoon vinegar (optional)
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the tuna, chickpeas, and diced tomatoes.
2. Gently fold in the diced avocado.
3. Drizzle with olive oil and lemon juice or vinegar if available.
4. Season with salt and pepper to taste.
5. Mix gently and serve immediately—or chill if you have access to refrigeration

More No-Cook Recipes to Try

• Mediterranean Chicken and White Bean Salad
• Avocado and Corn Salsa
• Cowboy Caviar (Bean Salsa)

For more no-cook recipes, click here: http://choosemyplate.gov

Be sure to keep canned goods, nut butters, and other shelf-stable ingredients on hand as part of your hurricane preparedness kit. Eating well—even when the power’s out—can help you feel your best in any storm.

For perishable food items, the Centers for Disease Control recommends:

During a power outage:

• Keep refrigerator and freezer doors closed.
• If the doors stay closed, food will stay safe up to: 4 hours in a refrigerator, 48 hours in a full freezer, 24 hours in a half-full freezer.
• If the power has been out for 4 hours, and a cooler and ice are available, put refrigerated perishable foods in the cooler. To keep them at 40°F or below, add ice or a cold source like frozen gel packs.

After a power outage:

• Never taste food to know if it is safe to eat. When in doubt, throw it out.
• Throw out perishable food in your refrigerator (meat, fish, cut fruits and vegetables, eggs, milk, and leftovers) after 4 hours without power or without a cold source like ice. Throw out any food with an unusual smell, color, or texture.
• Check temperatures of food kept in coolers or your refrigerator with an added cold source. Throw out food that has thawed or is above 40°.

Sources:

U.S. Department of Agriculture, MyPlate. (2025). MyPlate kitchen recipes. https://www.choosemyplate.gov

Centers for Disease Control and Prevention. (2024).  Keep food safe after a disaster or emergency. https://www.cdc.gov/food-safety/foods/keep-food-safe-after-emergency.html

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