10-minute Healthy Picnic Ideas
The word picnic comes from the French! It comes from the two words piquer (to pick) and nique (little things).
With this inspiration of “picking little things” for spontaneous summer picnics, I am focused on having foods in the fridge and pantry that I can whip up quickly, pack, and head out the door.
For me, a healthy picnic means my spread is tasty, nutritious, and easy to hold and eat without making a huge mess. No utensils needed!
10-minute easy picnic ideas!
My top 7 favourite healthy picnic recipes to whip up in 10-minutes.
1. NOT Tuna Salad (Vegetarian/Vegan)
Ingredients:
1 can of chickpeas, drained and rinsed
3 tbsp. mayonnaise*
1 tsp. Dijon mustard
½ small red onion, chopped
1 carrot shredded
2 small pickles, chopped (optional)
Bread, crackers, or wrap
Directions:
- Drain, rinse and pat the chickpeas dry. Place in a bowl and gently mash about ¾ of the chickpeas. You want to leave some bits to chew.
- Stir in the rest of the ingredients and pack into a container.
- Enjoy a sandwich roll, a wrap or spread on crackers at the picnic.
- Gluten-free options include using a corn, rice, or whole grain buckwheat crackers, wraps or bread roll.
*Vegan mayonnaise if vegan
3. FROZEN Grapes (Vegan)
Ingredients:
1 big bunch of grapes
Directions:
- Wash the grapes and pat dry with a clean towel.
- Get your kid(s) to pick the grapes off the vine. If you have small children, cut the grapes in half (choking hazard)
- Place into a portable container or plastic Ziploc.
- Pop in the freezer overnight and you have a sweet cooling treat! Perfect on a hot summer's day.
Pinwheels (Vegetarian/Vegan)
Pot of Hummus
Salad leaves, shredded
Red onion slices
Lettuce, shredded
Carrots, shredded
Cheese slices (normal cheese or vegan cheese)
Tortilla wraps (corn, wheat, or gluten-free)
Toothpicks
Directions:
- Lay out 4 or 5 wraps on a clean table.
- Layer the ingredients one at a time starting with the vegan cheese, then slather with hummus, carrots, onions and add a few lettuce pieces for freshness.
- Careful not to overload.
- Slowly roll your wrap like a sleeping bag.
- Place toothpicks to hold the wrap in place and then cut into slices about 3 cm wide.
- Place into your portable container and ENJOY.
If you are an omnivore, feel free to add sliced turkey breast or sliced ham.
Hard Boiled Eggs (Vegetarian)
Don’t complicate things!
Ingredients:
6 picnic eggs
Salt & pepper, travel size
Directions:
- Pack carefully in protective container.
- Arrive at your picnic, crack open, dispose the eggshell, and enjoy!
Apple Slices with Cinnamon (Vegan)
Ingredients:
3 apples
1 tbsp. cinnamon
Directions:
- Wash apples, towel dry.
- Cut into slices big enough for fingers to hold.
- Place into a container and sprinkle with lots of cinnamon.
- Shake container. Pack and go!
Greek Pita Pockets (Vegetarian)
Pita bread has the perfect shape to hold yummy ingredients. No mess!
Ingredients:
Pita bread x4
8 salad leaves
1 block Feta cheese, crumbled
1 red onion, sliced
1 red pepper, sliced
Olive oil
Red wine vinegar
Directions:
- Make a slit in the top part of the pita to make a pocket, so that the sandwich ingredients don’t fall out.Line the pita with salad leaves, then add in the feta, onion, and red pepper.
- Drizzle a bit of olive oil and a tiny bit of red wine vinegar inside.
- Wrap individually and enjoy on the go!
- If you are an omnivore, feel free to add chicken breast strips.
Black Bean “Meatballs” (Vegan)
Ingredients:
2 cans black beans (400g each)
150g breadcrumbs (gluten-free option = 150g ground flax seeds)
1 red onion, chopped into small bits
Salt & pepper, to taste
1 tsp chili flakes, optional
½ tbsp. balsamic vinegar
1 tbsp. olive oil
Dipping sauces (optional)
Directions:
• Drain and rinse the black beans and pour into a medium sized bowl. Gently mash about ¾ of the beans.
• To the bowl, add the breadcrumbs (or ground flax seeds), the red onion, salt, pepper, chili flakes, balsamic vinegar, and olive oil. Using your hands, mix well.
• Using a tablespoon, scoop out a spoon sized portion of the mixture and shape into a “meatball.”
• Place into a portable container and keep in the fridge till you’re ready to go.
• Enjoy at the picnic on its own or with ketchup, mustard, or dipping sauces.
With the family, when you try something new, always bring a “winner” PLUS the new food, so you don’t end up hungry and with grumpy family members. LOL.
To your health!
Vanessa Gatelein
Health & Wellness Coach
@food_changes_everything
