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May 31, 2023

9 Healthy Picnic Food Recipes

Forget the cheese and crackers — these easy recipes are what you want in your

Forget the cheese and crackers — these easy recipes are what you want in your picnic basket.

Is there anybody who doesn't love a picnic? Not according to Smithsonian Magazine, which reported that searches for "picnic date ideas" have increased nearly fourfold in the past year.

It may be that the pandemic got us all used to doing everything, including dining, outside in the fresh air, or a newfound awareness of the many health benefits of spending time in nature. Whatever the cause, eating alfresco is more popular than ever, and with a little planning, you can pack the perfect picnic wherever you end up enjoying it: at the beach, the mountains, even indoors.

There are some practical considerations to filling your picnic basket, of course. You want foods that won't melt or spoil and are portable and easy to eat as well as healthy. Produce checks every one of these boxes, and can be enjoyed in so many easy, delicious ways. Plus, the majority of Americans do not meet the 2020–2025 Dietary Guidelines recommendations for produce (1.5 to 2 cups of fruit and 2 to 3 cups of vegetables each day), according to the Centers for Disease Control and Prevention (CDC), and many cite lack of preparation and cooking time as a reason why, according to research published in the June 2020 Nutrients. But many fruits and veggies don't need much time or attention to be picnicworthy.

Sugar snap peas, baby bell peppers, baby carrots, broccoli florets, radishes, cherry tomatoes, or grapes, cherries, berries, peaches, and plums require zero peeling, dicing or other prep work to enjoy — simply rinse and add them to a food storage container or zip-top baggies. They are the perfect picnic finger food on their own or served with a dip.

A daily dose of fruits and veggies is associated with a plethora of benefits. Fruits and veggies are very low in calories and high in vitamins, minerals, and dietary fiber, reports Orlando Health. They also can help prevent chronic disease, aid digestion, lower blood pressure, and keep one's appetite in check, according to Harvard T.H. Chan School of Public Health. A study published in January 2020 in the journal Nutrients found that participants who ate at least five servings of fruits and veggies even experienced a mood boost.

Another benefit of plant-based options? They tend to be less likely to spoil in the heat than meat, dairy, or other animal-based products. That doesn't mean you shouldn't still use caution, however. In general, the temperature range between 40 degrees F and 140 degrees F is the danger zone for food, where bacteria can multiply rapidly, according to Kansas State University. Food is safe only for up to two hours at that range, and only one hour if the outdoor temperatures are above 90 degrees F. It's a good idea to surround your food with ice packs and place it inside an insulated container to prevent spoilage, advises the United States Department of Agriculture (USDA). And don't forget to pack plenty of water and beverages to stay cool and hydrated.

Below you will find nine picnic recipes that are way more filling, nutritious, and colorful than cheese and crackers.

Melons are water-packed fruits that cool and hydrate. They are low calorie, only 60 (or less) calories per cup, per Harvard Health. Melons are quite sturdy, don't mush easily, can be grilled, strung on a skewer and taste great with savory flavors. This recipe pairs sweet juicy melon, with salty Parmesan cheese and cool fresh mint leaves, for a refreshing flavor contrast.

Place melon cubes in a large serving bowl. Pour lemon juice over melon and top with mint leaves and Parmesan cheese, if using, and toss gently.

Serving size1 cup

Mason jars make for customizable, portion-controlled meals, and just require a fork to eat on the go. They can be prepared ahead of time and can last between 3 to 5 days in the fridge. To avoid a soggy salad, make sure you place the salad dressing at the bottom first and place greens or toppings like nuts or seeds at the topto keep them crunchy. When you’re ready to eat, just shake to distribute the dressing. You can use leftover rotisserie chicken to save time.

In a large skillet over medium heat, add avocado oil. Place chicken in skillet and sprinkle chili powder over chicken. Cook, stirring often until browned, about 8 to 10 minutes. Remove from heat and cool.

In a food processor place avocado, cottage cheese, lime juice and ranch seasoning and process until smooth, about 30 seconds to 1 minute.

To assemble the mason jars, divide the dressing among four 32-oz jars with lids. Repeat with remaining ingredients, layering tomatoes, chicken, corn, red onions, and broccoli. Place lids tightly on jars and refrigerate until ready to eat.

Serving sizeOne 32-oz mason jar

Eggplants, squash, and bell peppers are the most popular veggies to grill, according to the Food Network. They cook fast, and taste sweeter, slightly smoky, and more tender after a little heat, but can be equally tasty served hot or cold. They’re also surprisingly filling, thanks to all the fiber, so you won't miss the meat in these vegetarian wraps. Choose a whole-wheat flatbread for even more fiber and protein, or lavash bread, which is thin.

Heat a grill or grill pan over medium-high heat. Brush eggplant, zucchinis, bell pepper, and red onion with olive oil and sprinkle with salt and pepper.

Place vegetables on grill, and cook until lightly charred, about 5 to6 minutes. Flip and cook another 2 to3 minutes until tender. Remove from heat and place cooked vegetables in a large mixing bowl. Add chopped parsley and feta cheese and toss to combine.

Spread 2 tbsp hummus over each flatbread. Divide veggie mixture evenly among the flatbreads. Fold flatbread over the mixture and secure together with string or wrap in aluminum foil.

Serving sizeOne wrap

Using a kind of pasta made out of chickpeas bumps up the protein of this meal to 14 grams per serving, and increases the fiber to 5 grams per serving, all while keeping it gluten-free and vegan-friendly.

By using pasta made out of chickpeas instead of white pasta, you can increase both protein and fiber content in your meal, all while keeping it gluten-free and vegan-friendly. This dish is jam-packed with four different veggies providing a bounty of nutrients and additional fiber. Pasta salad tastes better the longer it sits as flavors will have time to meld together.

In a large pot, cook pasta according to package directions. Drain and set aside.

In a large non-stick skillet, turn on the stove to medium-high heat. Add 1 tbsp olive oil, zucchini, red bell pepper, French beans, and red onion. Cook for 7 to 8 minutes, until vegetables are slightly tender. Turn off heat, stir in sweet peas, if using, and cooked pasta.

In a small bowl, whisk together remaining 3 tbsp olive oil, red wine vinegar, and nutritional yeast, if using. Season with salt and black pepper and pour dressing over pasta and veggie skillet. Toss until mixed. Garnish with basil leaves. Enjoy warm or cold.

Serving size1 cup

You can make your own no-sugar added jam using chia seeds, which absorb up to 12 times their weight in liquid, per the Cleveland Clinic. Chia seeds are virtually flavorless but are high in fiber and contain both protein and omega-3s per USDA data. These dessert bars contain 100 percent whole grains, can last in the fridge for 1 week or be frozen for 3 months. Short on time? Skip step two and replace the strawberry filling with 1¼ cups of no-sugar added strawberry preserves.

Preheat oven to 350 degrees F and line an 8-x-8-inch square baking pan with parchment.

Place strawberries in a small saucepan over medium heat until berries begin to bubble and cook, about 10 minutes. Remove from heat, mash strawberries using a fork and stir in chia seeds and vanilla extract. Let cool for at least 30 minutes. Jam will thicken as it cools and reduce down to about 1 ¼ cups.

In a large mixing bowl, whisk together oats, flour, honey, cinnamon, and baking powder. Stir in peanut butter. Mixture will be sticky and crumbly. Press ⅔ of the mixture into the prepared pan, reserving ⅓ for topping.

Spread strawberry chia jam in an even layer over the oat layer. Sprinkle remaining oat mixture on top of the jam layer and gently press it into the jam layer.

Bake for 25-30 minutes, until golden brown.

Serving sizeOne square

You can make your own refreshing, naturally sweetened limeade using just three ingredients. Plus, it's a great way to increase your water intake and get a bit of vitamin C from the limes. You can also tweak this recipe any number of ways, depending on your taste: Use sparkling instead of plain water, combine it with ice cubes in a blender to make an icy version, or stir in fresh mint or basil leaves or frozen berries.

Pour water, lime juice, maple syrup, and 2 cups of ice into a large pitcher. Stir with a large wooden spoon.

Divide among 8 glasses and garnish with lime slices.

Serving size4 oz

Here's a basic hummus recipe that's as simple to prepare as it is delicious. You can use this as the base for whatever hummus flavor you prefer. Find ways to alter this recipe to your exact preference below to keep your hummus game fresh all year round!

Place lemon juice and garlic in a food processor or blender, and process until well blended. Leave in the processor and prepare the other ingredients.

Pour chickpeas into a small saucepan and sprinkle baking soda over them. Top chickpeas with enough water to cover them by about 2 inches. Place the pan over high heat and bring to a boil. Continue to boil, reducing heat as needed, for 20 minutes. Remove from heat, drain chickpeas, and rinse them thoroughly under cold water. Add chickpeas to the food processor.

Add remaining ingredients to the food processor and blend on high until the mixture is completely smooth. Serve immediately or store in an airtight container in the refrigerator until serving.

Serving size¼ cup

This salsa is a perfect showcase for the taste and texture of fresh produce. From the mild crunch of hydrating cucumber to the sweet juiciness of fresh peach, this fruity salsa recipe is sure to be a favorite at your next party or any given Taco Tuesday. Lime juice brings the flavors together and adds a healthy dose of vitamin C to your plate, per the USDA.

Zest 1 of the limes. Into a small bowl, squeeze the juice from both limes. Add salt, pepper, and zest to lime juice.

Place the remaining ingredients in a large serving bowl and gently toss to combine. Drizzle with lime juice mixture and toss again. Chill until serving.

Serving size½ cup

This broccoli salad recipe replaces mayo-based and sugary dressings with Greek yogurt, which cuts back on saturated fat and adds some calcium and gut-friendly probiotics. Grapes add flavor with less sugar, and since they’re full of water, grapes are lower in energy density and calories than raisins. The Centers for Disease Control and Prevention recommends eating low-energy-density foods to cut calories and reach a healthy weight while keeping hunger under control.

In a large bowl, combine broccoli, carrot, grapes, onion, and almonds.

In a small bowl, whisk together yogurt, honey, and vinegar. Pour dressing over the broccoli mixture and toss gently to evenly coat.

Sprinkle bacon over top before serving.

Serving size1 cup

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