Summer is the perfect time to break out the checkered blanket, pack up some delicious picnic foods, and head for the grass.
And there are definitely right and wrong ways to do the picnic thing.
You can let the pressure to pack portable finger foods lead you down the path of temptation to processed, prepackaged junk.
Or you can try out these healthy picnic food ideas, which are designed with outdoor eating in mind.
These easy recipes travel well and can be enjoyed straight out of the container whenever you reach your outdoor destination.
And they’re perfect for any occasion, from a large gathering of friends to a romantic picnic for two.
Trust me, you’ll be glad to ditch the Lunchables and pack these delectable dishes into the cooler instead.
Enjoy!
Take your Caprese salad to-go by turning it into a quesadilla. You won’t need a fork to enjoy fresh mozzarella, tomato, and basil together.
And there’s no salad dressing either. Bring the chopped balsamic tomatoes for a topping, or just grab a pico de gallo or red salsa, which you can also share around with tortilla chips.
541
Calories23 g
Protein54 g
Carbs29 g
Fat4 whole-wheat tortillas
8 oz. fresh mozzarella
12 fresh basil leaves, thinly sliced
5 Roma tomatoes
2 tsp. balsamic vinegar
1 clove garlic, minced
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 Tbsp. butter, for frying
Get the RecipeMuffins and cupcakes are great to bring to a picnic, but you can use that baking tin to make other single-serving eats too.
Instead of having to haul a whole dish, bake mini picnic pies, which can be sweet or savory. Then bring along just enough to feed the crowd – whether that’s double the recipe, or just a couple as part of a romantic picnic for two.
303
Calories13 g
Protein23 g
Carbs16 g
Fat1 lb. ground beef
1 medium yellow onion, finely chopped
1 carrot, finely chopped
1 stalk celery, finely chopped
1 parsnip, finely chopped
1 Tbsp. flour
1 cup stout (or porter)
1 Tbsp. curry powder
2 shortcrust pastry sheets
1 large egg, beaten
Get the RecipeA quinoa salad is awesome for a picnic lunch – or any kind of lunch – because it’s a balanced meal all on its own. The fresh herbs, nuts, and fruit don’t hurt.
Yet it’s the quinoa itself that provides a foundation for great nutrition, including vitamins, minerals, fiber, complex carbs, and plant-based protein. And for an even more substantial quinoa salad, mix in shredded chicken breast or turkey.
426
Calories10 g
Protein49 g
Carbs22 g
FatQuinoa Salad:
1 cup dry quinoa
1/2 cup chopped fresh parsley
1/4 cup chopped fresh mint
1/2 cup chopped almonds
1/4 cup diced sun-dried tomatoes
1/2 cup dried mulberries (or raisins)
1 small blood orange, chopped
Dressing:
Juice of 1 lemon
1 tsp. Dijon mustard
2 tsp. pure maple syrup
1 Tbsp. raw apple cider vinegar
1/4 cup extra-virgin olive oil
1/2 tsp. curry powder
Sea salt and freshly ground black pepper to taste
Get the RecipeWhole apples might seem like a great idea for a picnic, but they tend to get bruised in the bag on the trek to a sunny spot in the park. And when you eat them whole, you have to toss the core somewhere.
You may as well prep them ahead of time for a salad or slaw. The trick to making sure pre-cut apples don’t turn brown is to toss them in citrus juice, so this is one time where you’ll want to add the dressing immediately instead of waiting until it’s served.
160
Calories1 g
Protein26 g
Carbs7 g
FatSlaw:
2 cups red cabbage
1 cup green cabbage (or shredded lettuce)
1 1/2 apples
2 carrots (about 1 cup)
3 green onions
Handful of fresh cilantro
Dressing:
2 Tbsp. salad oil
2 Tbsp. pure honey
2 Tbsp. apple cider vinegar
Juice of 1 lime (about 1 Tbsp.)
Salt and freshly ground black pepper to taste
Dash of ground cayenne
Get the RecipeFalafel probably doesn’t rank high on the list of cold picnic foods. However, it can be eaten at any temperature, and that also means you can prepare it ahead of time and just grab it out of the fridge on the way there.
It’ll be great to have with hummus, which is a snack dip with pita chips, but turns into a whole meal when you add falafel.
325
Calories12 g
Protein57 g
Carbs6 g
Fat1 cup dried chickpeas, soaked for 24 hours
1 cup mashed sweet potato (about 1 medium)
1/2 cup chopped red onion
2 cloves garlic, quartered
1/4 cup chopped flat-leaf parsley
1/4 cup chopped fresh cilantro
1 tsp. ground coriander
1 tsp. salt
1/2 tsp. ground cumin
1/4 tsp. ground cayenne
1/4 tsp. freshly ground black pepper
1 cup cooked millet, room temp.
Grapeseed oil for frying
1 Tbsp. chickpea flour (more if needed)
1/4 tsp. baking soda
Get the Recipe"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Click Here to Learn HowThis superfood salad is great anytime with broccoli, mangoes, and red bell pepper. It’s one to remember when you’re getting sick of green salads and need something new in the mix.
Using broccoli instead of lettuce also makes it a welcome addition to any picnic spread because it won’t wilt in the sun. Actually none of the ingredients in this salad will go bad even if you spend half the day in the park before bringing home leftovers – if you even have any.
415
Calories10 g
Protein60 g
Carbs19 g
FatBroccoli Salad:
2 heads broccoli (about 1 lb.)
2 mangoes (about 1 lb.)
1 large red bell pepper
1 cup cashews, toasted
1/4 cup chopped fresh cilantro
Dressing:
1 Tbsp. sambal chili paste
1/4 cup pure honey (or maple syrup)
1/4 cup freshly squeezed lime juice
1 clove garlic, minced
1 tsp. sea salt
1/4 cup avocado oil
Get the RecipeThis easy appetizer combines stuffed peppers with stuffed mushrooms for an irresistible snack. Bite-sized baby bell peppers can be turned into picnic finger food when you slice them in half, fill with cream cheese, and roast in the oven. They’re great to eat when warm or cold.
Depending on what flavors you prefer, this recipe is easily adaptable. You could mix in paprika, cayenne, and almonds. Or go with Cajun seasoning, pecans, and a dash of hot sauce.
118
Calories4 g
Protein8 g
Carbs7 g
Fat12 baby bell peppers, cut lengthwise and deseeded
2 tsp. extra-virgin olive oil
1 package (8 oz.) cream cheese
2 green onion, finely chopped
1 clove garlic, minced
1/2 tsp. salt
1 tsp. Sriracha (optional)
1/2 cup walnuts, chopped
Freshly ground black pepper to taste
Get the RecipeWhen you’re making a sandwich for a picnic, it has to hit all the right notes. Otherwise you can’t rummage through the fridge to find more condiments or other toppings.
So be sure to use a flavorful bread, add enough pesto or other sauce to ensure the sandwich isn’t dry, and pile on multiple meats so everyone’s happy. This version uses smoked turkey and salami, or you can replace either one with sliced picnic ham.
450
Calories23 g
Protein38 g
Carbs24 g
Fat2 loaves herb focaccia (or ciabatta)
1 container (6.5 oz.) garlic and herbs lite spreadable cheese
1 lb. thinly sliced smoked turkey
8 oz. sliced provolone cheese
8 oz. thinly sliced salami
1/4 cup loosely packed fresh basil
8 slices bacon, cooked
1 sweet onion, thinly sliced, separated into rings
3 small Roma tomatoes, sliced
4 cups arugula, lightly packed and torn
1/2 cup basil pesto
Get the RecipeGet everyone to eat their veggies with this chickpea salad. That’s because what looks like couscous is actually cauliflower. Just cut it into florets, put them in the food processor, and pulse until they get crumbly.
If you’d rather have this Mediterranean salad with a low-fat dressing, make one by blending together a can of chickpeas, the juice of one orange, and a few tablespoons of tahini. Add garlic powder and other seasonings to taste.
266
Calories8 g
Protein23 g
Carbs18 g
FatChickpeas:
1 can (15 oz.) chickpeas, drained, rinsed, and patted dry
1/2 tsp. ground cumin
1/8 tsp. ground cayenne
1/4 tsp. salt
1 Tbsp. extra-virgin olive oil
Dressing:
2 Tbsp. freshly squeezed lemon juice
1/2 tsp. Dijon mustard
1 clove garlic, minced
1/2 tsp. salt
1/4 cup extra-virgin olive oil
Cauliflower Salad:
1 large head cauliflower, cut into florets
1 1/2 cups cherry tomatoes, halved
1/2 red onion, diced
1/3 cup Kalamata olives, finely chopped
1 cucumber, finely chopped
1 cup fresh parsley, finely chopped
1/3 cup pine nuts
1/4 tsp. crushed red pepper flakes
Salt and freshly ground black pepper to taste
Get the RecipeIt’s tempting to bring cupcakes to a party until you realize how hard it is to move them without wrecking the frosting, or having them all topple over.
When you’re baking a picnic cake, keep it simple with fresh fruit, and you have to plan a topping at all. Simply slice into squares, and serve the lightly sweetened cake with a bottle of chilled white wine.
136
Calories2 g
Protein21 g
Carbs5 g
Fat1 1/2 cups white whole-wheat flour
1 tsp. baking powder
1/4 tsp. baking soda
1/2 tsp. salt
2 Tbsp. coconut oil, melted
2 1/2 Tbsp. unsalted butter, room temp.
1/3 cup granulated sugar
1 tsp. vanilla extract
1 large egg
3/4 cup unsweetened coconut milk (or skim milk)
1 cup peaches, diced small
2 tsp. Turbinado sugar
Get the RecipeInstead of bringing a big bowl of salad to share around, make individual portions to pack.
You’ll still need a plate or bowl to dump the contents into so they have space to be mixed with the dressing, but overall going for the salad-in-a-jar method will be the cleaner and easier route.
There won’t be any need to pass around a big salad bowl and try to spoon it into smaller portions, and the ingredients will stay fresh until each person decides to dig in.
376
Calories12 g
Protein39 g
Carbs21 g
FatSalad:
4 oz. soba noodles
1 red bell pepper, thinly sliced
1 cup shelled edamame, cooked
2 large carrots, peeled and shredded
4 green onions, thinly sliced
1/2 cup crunchy rice noodles
Spicy Peanut Dressing:
2 Tbsp. peanut butter
4 tsp. sambal oelek
4 tsp. rice vinegar
4 tsp. soy sauce
1/4 cup extra-virgin olive oil
1 Tbsp. black sesame seeds
Get the RecipePut your picnic roast in a Crock Pot the day before, and you’ll have succulent pork in the fridge to grab and go.
Shredded meat is easier to serve outside since you won’t have to carve it. And it’s perfect to pair with a classic picnic dish: coleslaw.
Pile it high on hamburger buns, mix it into a corn salad, or use it to top crostini. Extras can go in the freezer for a quick meal later on.
527
Calories43 g
Protein33 g
Carbs25 g
FatPork:
3 lbs. boneless pork shoulder roast
Pinch of garlic salt
Freshly ground black pepper to taste
1 can (15 oz.) pineapple tidbits, undrained
Pineapple Barbecue Sauce:
2 cups pineapple juice
2 Tbsp. minced garlic
2 Tbsp. grated fresh ginger
1 jalapeno, deseeded and diced
1/4 cup fresh cilantro, chopped
1 cup ketchup
3 Tbsp. apple cider vinegar
3 Tbsp. pure honey
1 Tbsp. molasses
1 Tbsp. Worcestershire sauce
2 tsp. soy sauce
Freshly ground black pepper to taste
Get the RecipeHeaded to a vegetarian picnic? You don’t have to bring a veggie tray or fruit salad – although they’re tasty too. These bite-sized skewers are fun to serve, easy to share, and simple to make.
Yet I’m betting nobody else is going to show up with these tempeh skewers. Not only are they clever, but these cucumber skewers are a cinch to make.
Mix together vinegar and brown sugar in a pot, and bring to a boil for a few minutes to thicken the dipping sauce. Then dice up the tempeh and cucumbers into cubes, or as close as you can get them, and assemble.
208
Calories16 g
Protein19 g
Carbs9 g
Fat1/2 cup balsamic vinegar
1/4 cup light brown sugar, packed
2 cups diced tempeh
2 cups diced cucumbers
Get the RecipeFrittata is an Italian picnic classic, but taking a whole dish to the park isn’t that easy. You can slice it up into cubes and bring it in a lidded plastic container.
Or, bake individual serving sizes in jars. When you’re worried about bugs or dirt getting in your food while you picnic, nothing beats a mason jar for keeping your meal clean and away from critters.
388
Calories27 g
Protein9 g
Carbs27 g
Fat1/2 lb. asparagus
1/2 cup (about 4 oz.) diced pancetta (or mushrooms)
12 large eggs
1/4 cup milk
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 cup (about 1 oz.) shredded Parmesan
3/4 cup (abou3 oz.) shredded part-skim mozzarella
1/2 cup seasoned Italian breadcrumbs
2 1/2 Tbsp. butter, melted
Get the RecipeSnap peas are a great picnic snack because you can enjoy them whole and use almost any kind of savory dip, like hummus or creamy yogurt.
This recipe takes a different approach by slicing them up to be the greens in a salad. And this dressing is even easier than making homemade dip. All you need is garlic, lemon juice, and rice wine vinegar.
183
Calories7 g
Protein10 g
Carbs13 g
Fat2 cloves garlic, minced
2 Tbsp. freshly squeezed lemon juice
1 tsp. unseasoned rice wine vinegar
3 Tbsp. extra-virgin olive oil
Salt and freshly ground black pepper to taste
1 lb. sugar snap peas, trimmed and diagonally cut into 1” pieces
10 radishes, trimmed and quartered
2 Tbsp. coarsely chopped fresh mint
4 oz. queso fresco (or fresh ricotta)
Get the RecipeTrail mix lovers will want to try this picnic-friendly snack. Spread goat cheese on a dried apricot, and top with an almond. It’s really that easy.
To make it extra-special, take the time to add fresh herbs like basil to the cheese. You can prepare and assemble everything ahead of time, or just take the goat cheese to the picnic along with a knife and other items like crackers to spread it on.
36
Calories1 g
Protein5 g
Carbs1 g
Fat4 oz. fresh goat cheese, room temp.
2 tsp. milk
2 Tbsp. finely chopped fresh basil
40 dried apricots
40 almonds
2 tsp. pure honey
Get the RecipeTake shrimp appetizers to go with this fun, refreshing bite. Although they look unassuming, like a couple basic ingredients threaded on a toothpick, these shrimp bites will wow everyone.
The secret that makes the flavor pop is soaking the grapes in white wine for a couple hours. It’ll pair perfectly with the honey ginger lime shrimp.
233
Calories18 g
Protein10 g
Carbs4 g
Fat1 lb. fresh shrimp, washed, peeled, and deveined
1 Tbsp. extra-virgin olive oil
1 Tbsp. lime zest
2 Tbsp. freshly squeezed lime juice
1 Tbsp. minced ginger
1 Tbsp. minced garlic
Dash of red pepper flakes
1 1/2 tsp. pure honey
Freshly ground black pepper to taste
1 bunch seedless grapes (red or green)
1 bottle (750 mL) light white wine
Get the RecipeFor an easy picnic dessert, choose a recipe that’s already portioned out, like cookies, brownies, or snack bars.
These require just four ingredients – five, if you want to include chocolate – and they can be quickly mixed together and baked anywhere from a couple days before the picnic to an hour before you head to the park.
Pick up The Love and Lemons Cookbook: An Apple-to-Zucchini Celebration of Impromptu Cooking, for more simple-to-make recipes that help with healthy meal planning. It includes illustrated guides to making hummus, salsa, and more.
196
Calories5 g
Protein17 g
Carbs14 g
Fat1 cup chopped almonds
1/2 cup coconut flakes
1/4 cup almond butter
1/4 cup pure honey
1/4 cup chocolate chips (optional)
Get the RecipeThe Love and Lemons Cookbook: An Apple-to-Zucchini Celebration of Impromptu Cooking
By Jeanine Donofrio
The best way to take tuna salad to-go is to spread it between two slices of bread. And although a lot of picnic foods contain mayonnaise, it’s better to leave it at home because it can’t sit out unrefrigerated for more than two hours.
This recipe opts for artichoke hearts instead, and if you choose the canned tuna packed in oil, it’ll help to keep the tuna salad creamy and delicious.
695
Calories34 g
Protein81 g
Carbs23 g
Fat1 jar (6.5 oz.) marinated artichoke hearts, undrained
1 can (6 oz.) tuna in olive oil, undrained
2 tsp. lemon zest
2 Tbsp. freshly squeezed lemon juice
1/4 tsp. salt
1/8 tsp. freshly ground black pepper
12” baguette
Get the RecipeFor a fancy picnic, make tea sandwiches – the simple kind that has the crusts cut off. They tend to have bare minimum fillings like jam, butter and pickles, or pears.
These delicate sandwiches don’t have to be sweet or light, though. Since cream cheese is a common filling, it only makes sense to add smoked salmon. And this same recipe can be used to make cucumber dill sandwiches; make them vegetarian by replacing the salmon.
330
Calories22 g
Protein30 g
Carbs13 g
Fat1 package (8 oz.) light cream cheese
2 Tbsp. finely chopped fresh dill
1/2 lemon
Salt and freshly ground black pepper
1/2 loaf (8 slices) whole-wheat bread
8 oz. smoked salmon
1/2 red onion, minced
Get the RecipeWhat if I told you that just about everything magazines and trainers “teach” you about dieting is wrong?
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You see, when you know how to diet properly--and this doesn’t mean learning to eat boiled chicken and raw broccoli six times per day--getting lean and muscular becomes simple, convenient, and dare I say...enjoyable.
And this book will show you the way.
Learn what causes “skinny fatness” and how to fix it.
If you want big, strong, round delts that pop, you want to do these shoulder exercises and workouts.
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
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Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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