gnocchi is ready in boiling water in two minutes and is very filling, but not gluten free. You can get 3 servings per pkg with an average appetite, or two for the more hungry. Your favorite can/jar sauce with some pepperoni, mushrooms, and parmesan makes for a refrigeration free meal that can be ready in ten minutes.
Rice with canned chicken, canned green chiles, and the appropriate sauce, be it salsa verde, enchilada, whatever, is another quick and easy one pot meal. Plenty of variations there. Cook the rice in chicken stock until done, then add the rest. No refrigeration necessary here either.