Elevate your picnics with these healthy picnic foods. Delicious and nutritious options that are easy to make and perfect for fueling your body on the go.
As the weather gets warmer many of us are eager to head outside for a fun-filled day of picnicking. Whether you’re planning a family outing, a romantic date with your spouse, or just some quality time with friends, a picnic is a great way to enjoy the outdoors and soak up some vitamin D.
But while picnics can be so much fun, they often come with a downside: unhealthy, high-calorie foods that leave you feeling sluggish and tired. That’s why I’ve put together this guide to healthy picnic foods that are both delicious and nutritious but also allow you to indulge.
Instead of fast food and fizzy drinks, I’ve gathered a list of healthy (or healthier) picnic food ideas that will leave you feeling energized and satisfied. From fresh fruit to pasta salad, I’ve got you covered with easy-to-make recipes that are perfect for a day out in the sun.
But healthy picnic food doesn’t have to be boring or bland. These recipes are so delicious that you wouldn’t even think it’s healthy! With these healthy picnic food ideas, you can enjoy the outdoors without sacrificing your health. Whether you’re looking for gluten-free treats, or just some fresh ideas for your next picnic, this guide has something for everyone.
At the end of this post, I have gathered a few picnic essentials to help you create a beautiful aesthetic picnic. So grab your picnic basket and head outside – it’s time to enjoy the sunshine and some delicious, healthy snacks that will impress your guests!
This post is all about healthy picnic foods that are perfect for a fun day out.
Healthy Picnic Foods
Healthy Picnic Food Ideas
Here are some healthy picnic food ideas that are easy to make and perfect for your next outdoor adventure:
1. Pasta Salad
There is nothing better than a cold pasta salad on a warm summer’s day! This is my go-to meal for summer and it makes the perfect filling meal for a picnic. There are lots of recipes you can follow but I thought I would share my one that is so delicious and simple to make.
The quantity of each ingredient will vary depending on how many people you are making it for, but this recipe I am sharing is good enough for 4-5 people.
Pasta Salad In The Picture Above
Ingredients:
- 500g of fusilli
- 3-4 eggs
- 1-2 medium potatoes
- 1 cup of chopped cucumbers
- 2 cans of tuna
- Light mayonnaise (how much you put in depends on how saucy you want it to be)
- Sea salt (to taste)
- Extra virgin olive oil
- 1 tsp garlic granules
Instructions:
- Boil the pasta, eggs, and potatoes (separately)
- Let them completely cool down after boiling (for a picnic I advise you to do it the night before, let it completely cool down and pop it in the fridge before going to bed)
- Grate the eggs on top of the pasta and add the potatoes (make sure to cut the potatoes after it’s boiled in small cubes – or you can just break them with your hands in small pieces)
- Add the tuna and cucumber to the mixture
- Add the sea salt, garlic granules, olive oil (drizzle some), and light mayo
- Mix until well combined
Other Pasta Salads To Try:
2. Bagel Pizza
If you love pizza, bagel pizzas are perfect to enjoy the healthier way! Make sure to get a low-calorie and high-protein bagel, like this one. Add whatever topping you desire, you can have a simple tomato and cheese or you can add some salami or veggies!
The topping I use for picnic bagel pizza is fried onions and I mix in a can of tuna and add some sea salt and black pepper. I spread some tomato passata on the bagel, add the topping and grate a little cheese on top. So filling, delicious, and easy to make! These can be prepped on the day of the picnic and set aside to cool down just a little before putting them into a container.
Healthy Pizza Recipe:
3. Chicken Wrap
Any wrap would do! Whether you prefer chicken, veggies, or fish wrap, it’s totally up to you! I love a chicken wrap and using chicken breast will make it the perfect healthy high-protein wrap you can enjoy in the sun.
Here is my favourite chicken wrap recipe that you and your guests will definitely enjoy! The quantity will vary depending on how many people you are feeding. This recipe feeds 3-4 people.
You can watch the reel I uploaded on Instagram to see how I made it! Click HERE for the video.
Ingredients:
The chicken:
- 2 chicken breasts
- 1/2 tsp of sea salt, black pepper, cajun, all-purpose seasoning, and garlic granules
- 1 tsp extra virgin olive oil
Wrap fillings:
- Grated cheese of your choice
- Shredded lettuce
- 1 medium onion
- Low-calorie mini wraps (2 for each person)
Homemade Perinaise sauce:
- 1-2 tbsp light mayonnaise
- 1 tbsp sriracha sauce
- A pinch of sea salt, black pepper, garlic granules, and paprika
Instructions:
- Marinate the chicken breast with spices and olive oil
- Add into the air fryer – if you do not have one then I can’t recommend it enough!
- Let it cook for 25 minutes at 180C (in the air fryer)
- Thinly slice the onions and add a pinch of sea salt and black pepper and cook until soft (I usually let it go brown because I prefer it fully cooked)
- To make the Perinaise sauce, in a small bowl add the mayo, sriracha, a pinch of salt, black pepper, paprika, and garlic granules and mix well
- Spread a teaspoon of Perinaise sauce on each wrap then add the lettuce
- Cut the chicken breast into bitesize pieces and add to the wrap
- Place some onions on top of the chicken and add some cheese on top
- Wrap it up nicely in foil to keep it secure for the picnic
4. Fresh Fruits
Take advantage of the seasonal fruit by cutting it up into bite-size pieces and threading it onto skewers. Mix and match different fruits to create a colorful and tasty treat.
If you do not have skewers, then it is absolutely fine! You can simply just add them to a container and take some reusable forks with you!
5. Cheese Board
A cheese board can be a great addition to any picnic, as it offers a wide range of healthy options that are both delicious and satisfying. Cheese provides a good source of protein and calcium while pairing it with fresh fruits and vegetables adds a variety of vitamins and minerals to your meal.
Add a variety of cheeses of your choice and pair it with some fruits and vegetables such as grapes, berries, carrots, and cucumbers. You can also add some whole-grain crackers or bread which can add a healthy dose of fiber and complex carbohydrates to your picnic meal. For added flavor, consider adding some nuts like almonds or walnuts, which are packed with healthy fats and can provide a satisfying crunch to your board.
6. Snicker Dates
After a meal, many of us crave something sweet and there is nothing better than stuffed Snicker dates! I shared a quick and easy recipe HERE. These are simply just dates stuffed with nut butter.
These will not only satisfy your sweet cravings but make the perfect healthy addition to your picnic. Dates themselves are a great source of fiber and natural sugar, which can help keep you feeling full and energized throughout your picnic. Peanut/almond butter, on the other hand, is a healthy source of protein and healthy fats, which can help keep you feeling satisfied and nourished.
Together, these ingredients create a snack that’s not only delicious but also provides important nutrients that your body needs. They’re easy to pack and can be eaten on the go, making them a perfect addition to your picnic spread.
7. Banana Bread
Another perfect way to satisfy your sweet cravings! Banana bread can be healthy as bananas are the main ingredient. They are a great source of potassium, which can help regulate blood pressure and support heart health. They also contain fiber, which can help regulate digestion and keep you feeling full.
I have shared the healthiest and most delicious banana bread recipe that I can guarantee you and your guests will enjoy! It is gluten-free, sugar-free, and dairy-free, so you can enjoy a healthy snack without any guilt. Click HERE for the recipe.
Other Healthy Snack Recipes To Take To A Picnic:
Picnic Essentials
- Foldable Picnic Blanket
- Cream Blanket
- Picnic Basket Set
- Round Wooden Board
- Long Serving Board
- Thermal Containers
- Insulated Picnic Bag
- Dinner Set
These are just a few examples of healthy picnic food ideas. Remember to bring plenty of water, and to pack your food in a cooler to keep it fresh and safe to eat.
In addition to being delicious and nutritious, these healthy picnic foods are also easy to make and transport. With a bit of planning, you can create a spread that will impress your picnic companions and keep everyone fueled for a day of outdoor fun.
This post was all about healthy picnic foods that are delicious and easy to make.
I hope you found this helpful and makes picnic planning easier for you!
Make sure to follow my socials – Instagram, Pinterest, TikTok, and LikeToKnowIt – for more healthy lifestyle content!
Lots of love, Mariam x
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