Summer is the perfect time to enjoy a picnic with family and friends. Whether you’re heading to the park, spending a day at the lake or beach, or enjoying your backyard, picnics are a great opportunity to enjoy fresh foods and spend time outdoors with people you love most!
The best picnic foods are easy to transport, simple to serve, and packed with nutritious ingredients that help keep everyone energized throughout the day. You can create a delicious picnic menu that includes fruits, vegetables, lean proteins, and whole grains and serve them in fun ways that will make the whole family smile!
Tips for Packing a Healthy Picnic
Before choosing your recipes, consider a few tips to help keep your picnic healthy and safe to consume:
1. Keep Cold Foods Cold
Perishable foods like meat and dairy products should be stored in a cooler with ice packs. They should not sit out for more than two hours, or one hour if temperatures are above 90°F.
2. Include Fruits and Vegetables
Fresh fruits and vegetables are easy picnic additions that require little effort! Watermelon, grapes, strawberries, carrots, cucumber slices, and bell pepper strips are all portable and refreshing options. If you have more time on your hands, slicing these in fun shapes is a crowd pleaser!
3. Choose Whole Grains
Instead of chips or highly processed snacks like granola bars, consider whole-grain crackers, wraps, or pasta salads made with whole-wheat or high-protein pasta.
4. Stay Hydrated
Bring plenty of water, especially during hot summer months. Fruit-infused water or homemade lemonade can also be great alternatives to sugary sodas.
Easy Picnic Recipe Ideas
Here are a few healthy recipes that are easy to prepare and travel well.
Greek Yogurt Chicken Salad
This healthier version of chicken salad swaps mayonnaise for Greek yogurt, boosting protein and reducing fat.
Ingredients
- 2 cups cooked chicken breast, shredded or diced
- ½ cup plain Greek yogurt
- 1 celery stalk, finely chopped
- ¼ cup red grapes, halved
- 2 tablespoons chopped walnuts or almonds
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Enjoy on whole-grain bread, with whole-grain crackers, or in lettuce wraps. In a medium bowl, combine Greek yogurt, Dijon mustard, salt, and pepper. Add chicken, celery, grapes, and nuts. Stir until evenly coated. Chill until ready to serve.
Turkey Pinwheels
Turkey pinwheels are a fun, portable option that can be customized with your favorite vegetables and spreads.
Ingredients
- 4 whole-wheat or high-protein wraps
- 8 ounces sliced turkey breast
- 4 tablespoons hummus
- 1 cup fresh spinach
- 1 red bell pepper, thinly sliced
- 1 cucumber, thinly sliced
Spread hummus evenly over each wrap. Layer turkey, spinach, bell pepper, and cucumber on top. Roll the wraps tightly. Slice into 1-inch pinwheels and secure with toothpicks. Store in a cooler until ready to serve.
Fruit Kabobs
These colorful skewers are fun for both kids and adults and very easy to make!
Ingredients:
- Strawberries
- Grapes
- Pineapple chunks
- Melon cubes
For fun, you can cut the melon and/or strawberries with cookie cutters into fun shapes! Thread fruit onto skewers and store in a cooler until ready to eat.
Yogurt Berry Parfaits
A simple option for breakfast picnics or a healthy dessert.
Ingredients:
- Non-fat or Low-fat Greek yogurt
- Fresh berries
- Organic Granola
Layer ingredients in small containers and keep chilled until serving.
Additional Picnic-Friendly Recipe Resources
Looking for more ideas? These websites offer healthy picnic recipes and meal inspiration:
- Healthy picnic recipes from EatingWell
- Picnic recipes from MyPlate.gov
- Summer picnic recipes from the American Heart Association
- Healthy pasta salad recipes from Taste of Home
- Easy fruit-based picnic snacks from Produce for Better Health
Your Health Matters!
Whole, fresh foods can make your next picnic both delicious and nutritious. By choosing quality ingredients, you can enjoy time outdoors while supporting your family’s health.
At the Family Health Clinic, we provide high-quality, affordable primary health care and mental health services to the areas surrounding Burlington, Delphi, Monon, and Wolcott. If you’d like to make an appointment, call us today at (800) 321-5043.
