10 Healthy Picnic Recipe Ideas

Summer is in full swing, and what better way to spend a beautiful summer afternoon than a picnic at the park or beach.

8 min read


picnic food on a red white grid cloth on green grass

Summer is in full swing, and what better way to spend a beautiful summer afternoon than a picnic at the park or beach. These delicious recipes are easy to prep ahead and grab to go, making them perfect for summer outings and picnics in the sun. Enjoy these tasty fresh recipes that bring all the flavor and no guilt!


1. Quinoa Feta Wrap

This vegan and vegetarian-friendly wrap will please even the pickiest meat-eaters. It’s packed with essential protein, healthy fats, and nutrient-dense carbs for a filling and satisfying wrap that’s easy to enjoy on-the-go. Wrap with a whole grain wrap to add more protein and fiber, or yummy flavored tortillas like spinach or sundried tomato as pictured.


Quinoa Salad Ingredients:

  • 1 Cup Quinoa
  • 1 Can Black Beans (drained and rinsed)
  • 1 Cup Spinach, Chopped
  • ½ Cup Green Onions, chopped
  • ½ Cup Cilantro, chopped
  • 1 Cup Cherry Tomatoes, halved
  • ½ Cup Feta Cheese
  • 2 Limes, Juice of

Wrap Ingredients:

  • Hummus
  • Tortilla Wrap (Whole Grain, Spinach or Sun-Dried Tomato recommended)
  • ¼ Avocado, sliced


  1. Prep quinoa salad.
  2. Assemble wrap, by spreading hummus on tortilla, adding a generous helping of quinoa salad, and topping with sliced avocado.
  3. Wrap it all up and enjoy!


2. Mayo-Less Mediterranean Tuna Salad

This fresh tuna recipe is so delicious, it will have you wondering why you ever made tuna salad with mayonnaise! Forget the mayo, this mayo-less Mediterranean tuna salad is a winner. Cucumber, radishes, and celery bring all the crunch to this salad. Fresh mint and parsley, and a zesty Dijon dressing pack in the addicting flavor. This tuna salad would be wonderful in a sandwich or a wrap, but I always eat it with whole-grain crackers.


Salad Ingredients:

  • 1 can Tuna
  • 1-2 celery stalks, chopped
  • ¼ English cucumber, chopped
  • 2 radishes, chopped
  • 1 green onion, chopped
  • ¼ red onion, finely chopped
  • ¼ Cup Kalamata olives, halved
  • Small handful Parsley, chopped
  • 5-7 Mint leaves, chopped

Zesty Dressing Ingredients:

  • 1 tsp Dijon
  • Juice of 1 lime
  • 2 Tbsp Olive Oil
  • Pinch of Salt & Pepper
  • Red Pepper Flakes to Taste


  1. Drain tuna, combine with chopped veggies and herbs.
  2. Combine dressing ingredients and whisk well. Drizzle over salad.
  3. Toss everything and enjoy!


3. Mango Salsa

It doesn’t get much better than a juicy, sweet mango in season. Take advantage of this delicious summer fruit by making this easy summer salsa which pairs perfectly with whole-grain taco chips for a crunchy snack, or as a topper to grilled meats or salads.



  • 1 ½ Cups Mango, diced
  • ½ Cup Red Bell Pepper, finely diced
  • ½ Cup Red Onion, finely diced
  • ¼ Cup Fresh Cilantro, chopped
  • 1 Lime, Juice of
  • Salt & Pepper to taste


  • Mix all ingredients together in a large bowl.
  • Serve with chips, or as a topping to your meal of choice.
  • Enjoy!


4. Cous Cous Chickpea Salad

In for a salad without the lettuce? This cous cous chickpea salad brings sweet, spicy, tangy, and savory all into one for a nutrient-packed side, or main dish! Enjoy all of the nutrients from seasoned and roasted chickpeas, cherry tomatoes, cucumbers, and fresh herbs. It all comes together on a bed of fluffy cous cous and sweet and tangy dressing. This salad is a total showstopper.


Chickpeas Ingredients:

  • 1 Can chickpeas, well rinsed and drained
  • 1 tbsp Olive Oil
  • ½ tsp each: ground cumin, ground chili powder
  • ¼ tsp garlic powder
  • Optional: ¼ tsp cayenne pepper (for spice)
  • Salt and pepper to taste


  • 1 Cup Cous Cous (cooked according to package)
  • 1 ½ Cups chopped cucumber
  • 1 ½ Cups cherry tomatoes, halved
  • ½ Cup Kalamata Olives, halved
  • ¼ Cup Italian Parsley, finely chopped
  • 1 Red Bell Pepper, chopped

Salad Dressing Ingredients:

  • 4 Tbsp olive oil
  • 2 Lemons, zest and juice of
  • 1 ½ Tbsp Honey
  • 1 tsp Dijon Mustard
  • 1 tsp Dried Oregano

To top:

  • Feta Cheese


  1. Preheat oven to 350 degrees. Place chickpeas in a bowl, ad 1 Tbsp Olive oil, cumin, chili powder, garlic powder, cayenne pepper, salt and pepper. Mix well, making sure chickpeas are completely covered in spices. Spread chickpeas in an even layer on a baking sheet and bake for 30-40 minutes, tossing halfway, and cooked until crisp and lightly browned.
  2. Prepare cous cous according to package, and fluff with a fork when finished.
  3. While cous cous is cooking prepare veggies, by chopping everything up if you haven’t already.
  4. Prepare dressing by adding olive oil, lemon zest and juice, honey, Dijon mustard, and dried oregano. Whisk until combined.
  5. To serve as a salad combine cous cous, veggies, cooled chickpeas, and salad dressing in a bowl. Toss well and serve with feta cheese, and season with salt and pepper to taste.
  6. If meal prepping to save for later, keep salad dressing separate, as this salad doesn’t save well if already dressed.


5. Summer Cobb Salad

If you’re a Cobb salad lover this lightened-up summer version is the salad for you. Get all your protein needs for the day with fresh grilled chicken, a hard-boiled egg, and a splurge of bacon. This beautiful salad showcases blueberries, fresh corn, and avocado for flavorful bursts of fresh summer produce. Top with your favorite fresh herbs, a drizzle of olive oil, and white balsamic vinegar, and fresh cracked pepper for a lighter version, or your salad dressing of choice.


Salad Ingredients:

  • 1 head of Romaine Lettuce, chopped
  • ½ Grilled Chicken Breast, chopped
  • 1-piece bacon, chopped
  • 1 hard-boiled egg, sliced
  • ¼ avocado, sliced
  • 1 handful blueberries
  • ¼ Cup fresh corn
  • ¼ English Cucumber, chopped
  • 1 Tbsp Blue Cheese (or other cheese of your preference)

Dressing Ingredients:

  • 1 Tbsp Olive Oil
  • 1-2 Tbsp White Balsamic Vinegar
  • Fresh Cracked Pepper to taste


  1. Start by adding a big bed of romaine lettuce to your bowl.
  2. Top with the rest of the ingredients.
  3. Drizzle with olive oil and white balsamic vinegar.
  4. Finish by topping with fresh cracked pepper to taste.


6. Pesto Chicken Wrap

Are you a pesto lover? I always find myself leaning towards pesto on my pasta in the spring and summer, it’s a little lighter and oozes with flavor. This pesto chicken wrap makes that same delicious pesto flavor portable. Feel free to mix up the included veggies and toppings to your liking - I’m all about halved red grapes, arugula, pine nuts, and shaved parmesan as additions or swap outs here.



  • Tortilla Wrap (Whole Wheat, Spinach, or Sundried Tomato are all great options)
  • ½ Grilled Chicken Breast, Chopped
  • Pesto (Pre-packaged from the store, ideally fresh and refrigerated rather than jarred)
  • Spinach, a Handful of
  • 1/3 Red Bell Pepper, sliced into strips
  • ¼ Cucumber, sliced into strips
  • ¼ Avocado, sliced


  1. Prep ingredients and assemble.
  2. Enjoy!


7. Beet Hummus

It’s not a party unless there’s dip, and this homemade beet hummus will be the star of any show! Just blend all of the ingredients in a high-performance blender, and you’re ready to rock. Serve with fresh veggies, crudités, or pita chips.


Hummus Ingredients:

  • 1 can chickpeas
  • 2 tbsp tahini
  • 1 beet, roasted & quartered
  • 1 Clove Garlic
  • 3 Tbsp Lemon Juice
  • 1/3 Cup EVOO

Toppings Ingredients:

  • Olive Oil
  • Flaky Sea Salt (like maldon sea salt or out of the grinder)
  • Cilantro
  • Veggies, crackers, or pita bread for dipping.


  1. Blend in a high-speed blender or food processor
  2. Top with EVOO, flaky sea salt & cilantro!
  3. Enjoy with fresh veggies.


8. Watermelon Feta Salad

What screams summer more than a fresh, juicy bite of watermelon? This salad is a beautiful way to dress up your watermelon, and a delicious combo of savory and sweet. Avocado, cucumber, red onions, and feta add a fun and nutritious touch to this dish!


Salad Ingredients:

  • 2-3 Cups Watermelon, cubed
  • ¼ Cucumber, chopped
  • ½ Avocado, chopped
  • ¼ Red Onion, thinly sliced and layers separated
  • Handful Basil leaves, separated
  • ¼ Cup Feta Cheese

Dressing Ingredients:

  • 2 Tbsp Olive Oil
  • 1 lime, juice of
  • ¼ Garlic Clove, minced (optional)
  • Pinch of salt


  1. Combine watermelon, cucumber, avocado and red onion in a bowl. Mix to combine.
  2. Transfer to serving platter.
  3. Make dressing my combining olive oil, lime, garlic and salt. Whisk well.
  4. Top salad with basil leaves, feta cheese and dressing.


9. Thai Crunch Chicken Salad

If you love a good crunch, this Thai crunch chicken salad will be right up your alley. With fresh bell pepper, edamame, Thai chili-lime flavored cashews, and shredded cabbage there’s a lot to crunch on in this flavorful lineup. Chicken and avocado bring a boost of healthy fats and proteins to the mix, all served up with a homemade Asian ginger dressing.


Salad Ingredients:

  • ½ head Romaine Lettuce, chopped
  • 1 Cup shredded Cabbage
  • ½ Cup Shelled Edamame
  • ½ Cup Orange Bell Pepper, chopped
  • ½ Chicken Breast, Cubed
  • ¼ English Cucumber, chopped
  • Handful Cilantro, roughly chopped
  • 8-10 Thai Chili Lime Cashews (or regular cashews)
  • Lime wedges (if serving to a crowd leave on the side)
  • A sprinkle of sesame seeds

Dressing Ingredients:

  • 2 Tbsp Toasted Sesame Oil
  • 2 Tbsp Olive Oil
  • 2 Tbsp Low Sodium Soy Sauce
  • 2 Tbsp Rice Vinegar
  • 2 Tbsp Maple Syrup
  • 2 Garlic Cloves, minced
  • 1 tsp Ginger, minced


  1. Make the salad dressing by combining all the ingredients and whisking until completely combined.
  2. Assemble salad by starting with a bed of lettuce, top with cabbage, edamame, orange bell pepper, chicken breast, cucumber, cilantro and cashews.
  3. Toss salad.
  4. Drizzle with salad dressing and a hearty sprinkle of sesame seeds, toss again.
  5. Serve with fresh lime wedges.


10. Tex Mex Quinoa Salad

This tex mex quinoa salad combines the delicious flavors of summer with nutrient-dense ingredients for a healthy power-packed snack or meal. Prep in advance and save this dish in the fridge for up to 5 days. Even better, it travels beautifully! 


Salad Ingredients:

  • 1 Cup Quinoa, cooked according to package
  • 1 Can Pinto Beans (or black beans), drained and rinsed
  • 1 Cup Corn (about 2 corn cobs)
  • ½ English Cucumber, chopped
  • ½ Red Onions, diced
  • Big Handful of Spinach, chopped
  • ½ Cup Cilantro, chopped
  • ½ Cup Green Onions, chopped
  • Sprinkle of Feta Cheese

Dressing Ingredients:

  • ¼ Cup Red Wine Vinegar
  • ½ tsp Cumin
  • ¼ tsp Chili Powder
  • Ground Pepper to taste


  1. Combine Salad ingredients and mix well.
  2. Make dressing by combining red wine vinegar, cumin, chili powder, and ground pepper. Whisk to combine, and drizzle dressing over salad.
  3. Toss salad. Serve, or keep in fridge up to 5 days.


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