Variant on your dish: bake sweet potato, add cottage cheese and eat immediately. Add sweet or savory seasonings to taste. It’s not something I’d bring to share, but it’s definitely not something I’ll hide. As far as quick and dirty meals, it’s reasonably healthy, and probably not the worst suggestion for someone who struggles to cook for themselves.
Actual goblin food: canned black olives between two slices of bread, smush down to prevent them from rolling out.
Yeah, a few seconds with a fork, and toasting the bread or swapping to crackers and you’re basically at something that’s fit to give to others again.