Let’s Have a Picnic! Quick & Healthy Picnic Options      

Picnics have the makings for a great excursion on a pretty day. Imagine a warm breeze, sunny sky and you’re all ready to rally up your picnic partners, crack the sunroof, throw in your favorite CD and head down the highway to your favorite scenic park, beach or lake. Oh-oh….rewind…did you pack your picnic goodies? After all, a picnic just wouldn’t be a picnic without food. That’s where we step in to offer some quick, healthy and tasty picnic options.
Most times, the last thing you want to do is get boggled down with picnic preparation. Here are some yummy options that can be conveniently prepared the night before or the same day of your picnic, with ease; so you have much needed time to focus on the more important stuff, like enjoying a beautiful day and blissful picnic with the special person or people in your life. Are you feeling inspired to have a picnic? What about this weekend? If and when you decide to plan your next picnic, please keep our tasty and quick recipe suggestions in mind.

Finger Sandwich Assortment


image courtesy of yumsugar.com



  • 2-1/2 cups chopped chicken breast, fully cooked
  • 1/3 cup onions
  • 1/4 cup chopped almonds
  • 3/4 teaspoon Dijon mustard
  • 4 sprigs fresh rosemary, chopped
  • 1/4 cup chopped celery
  • 1/4 cup fat free Greek yogurt
  • 1/4 cup olive oil mayonnaise
  • Salt and pepper to taste
  • 2 tablespoons chopped grapes or craisins
  • 4 slices light sliced cheese
  • 8 slices whole wheat or whole grain bread


  1. Mix all the ingredients (except the bread) in a large bowl. Place about 2/3 cup chicken salad over 4 slices of bread. On the other 4 slices, place the cheese. Put bread together and enjoy!

Calories 140

Recipe courtesy of chefmom.sheknows.com



  • onion (grated)
  • 2 tbsps low fat mayonnaise
  • cucumbers (peeled seeded and grated)
  • 1 sprig parsley (garnish)
  • 12 ozs reduced fat cream cheese (softened)
  • 1 lb wheat bread
  • 1 slice cucumber (garnish)

Calories 110

Recipe courtesy of yummly.com

This is one of our personal favorites. It’s super quick and yummy.  Almond butter is a great alternative for peanut butter. According to Prevention Magazine it has less saturated fat and although it may have more calories it also has twice as much calcium, fiber and vitamin E. 


  • Almond Butter
  • Favorite Jelly or Strawberry Preserves
  • Wheat Bread

140 calories



image courtesy of eatingwell.com

Cucumber & Black-Eyed Pea Salad


  • 3 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 2 teaspoons chopped fresh oregano, or 1 teaspoon dried
  • Freshly ground pepper to taste
  • 4 cups peeled and diced cucumbers
  • 1 14-ounce can black-eyed peas, rinsed
  • 2/3 cup diced red bell pepper
  • 1/2 cup crumbled feta cheese
  • 1/4 cup slivered red onion
  • 2 tablespoons chopped black olives




  1. Whisk oil, lemon juice, oregano and pepper in a large bowl until combined. Add cucumber, black-eyed peas, bell pepper, feta, onion and olives; toss to coat. Serve at room temperature or chilled.

NUTRITION Per serving: 160 calories

Recipe courtesy of www.eatingwell.com

Light and Fresh Potato Salad


  • Dressing:
  • 1/4 cup seasoned rice vinegar
  • 2 tablespoons canola oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • Salad:
  • 5 cups cubed red potato (about 2 pounds)
  • 1/2 teaspoon salt
  • 1 cup chopped peeled cucumber
  • 3/4 cup sliced grape or cherry tomatoes
  • 3/4 cup chopped green bell pepper
  • 1/2 cup chopped orange bell pepper
  • 1/4 cup chopped green onions
  • 1 (2 1/4-ounce) can sliced ripe olives, drained


  1. 1. To prepare dressing, combine first 4 ingredients in a large bowl; stir with a whisk.
  2. 2. To prepare salad, place potato and 1/2 teaspoon salt in a medium saucepan. Cover with water to 2 inches above potato; bring to a boil. Reduce heat, and simmer 8 minutes or until tender; drain.
  3. 3. Add potato to dressing in bowl, tossing gently to coat; let stand 15 minutes. Stir in cucumber and remaining ingredients; toss well. Cover and chill.

NUTRITION Per serving: 90 calories

Recipe courtesy of www.myrecipes.com


This tasty recipe uses Greek yogurt and lemon to save calories and add a nice fresh blast of citrus. If you’d like a more spicy flavor,  feel free to swap out the regular mustard for Dijon!

  • 4 cups shredded cabbage
  • 1 large carrot, shredded
  • 1 medium bell pepper, chopped (or sliced)
  • 3/4 cup light Greek yogurt
  • 2 tablespoons white wine vinegar
  • 1 tablespoon sugar
  • 1 tablespoon Dijon mustard
  • 1-1/2 tablespoons lemon juice
  • Liberal dashes of salt and pepper


  1. Toss cabbage with carrots and bell pepper. Add in Greek yogurt, vinegar, sugar, mustard, lemon juice and liberal dashes of salt and pepper. Mix well and enjoy!

Recipe from chefmom.sheknows.com

Calories 200


image courtesy of chefmom.sheknows.com





  • Bisquick Reduced Fat Pancake and Baking Mix (The original recipe called for Buttery Pie Crust)-  We used Bisquick Reduced Fat Pancake Mix for reduced fat option.
  • All-purpose flour (for dusting)
  • 2 cups blueberries (about 10 ounces)
  • 1 teaspoon finely grated lemon zest
  • 1 tablespoon fresh lemon juice
  • 1/4 cup sugar
  • 1/4 teaspoon kosher salt
  • 1 large egg, whisked with 1 teaspoon water
  • 1 tablespoon raw sugar

Preheat oven to 375°.Roll out Bisquick bdough on a floured surface to a 15×12-inch rectangle. Cut into 6 rectangles.
Toss blueberries, lemon zest, lemon juice, sugar, and salt in a medium bowl. Brush edges of rectangles with water; mound some blueberries in center of each. Fold dough over, and press edges to seal. Place on a parchment-lined baking sheet, brush with egg wash, and sprinkle with raw sugar. Cut slits in tops.
Bake hand pies, rotating sheet halfway through, until juices are bubbling and pastry is golden brown, 35–40 minutes (juices will run onto parchment). Transfer to a wire rack. Serve warm or at room temperature.

Recipe courtesy of bonappetit.com

230 calories w/Bisquick Reduced Fat Mix   290 w/Buttery Pie Crust


Ingredients (16 bars)

  • 2 cups old-fashioned rolled oats
  • 1 cup whole raw almonds
  • scant 1/4 tsp Kosher salt
  • 1 lightly packed cup pitted soft Medjool dates (about 10 large)
  • 1/4 cup melted coconut oil
  • 1 10-ounce jar all-fruit blueberry jam, such as St. Dalfour
  • 1/2 tsp almond extract, or more to taste


Line an 8-inch square pan with parchment paper going both ways.

In a food processor fitted with the steel blade, process oats, almonds, and salt until finely ground. Add in the pitted dates and pulse until crumbly. Add in the melted coconut oil and process until the mixture comes together. The mixture should hold together when pinched.

Remove date-oat mixture from the food processor, set aside 3/4 cup for topping, and press the remaining mixture firmly and evenly into the prepared pan.

In a small bowl, stir the almond extract into the blueberry jam.

Spoon the almond extract-infused blueberry jam evenly over the crust in the pan. Sprinkle the remaining 3/4 cup crust mixture evenly over the jam; press down lightly.

Chill in the refrigerator until firm, at least 1 hour. Cut into 16 squares; store individually wrapped in the refrigerator or freezer.

Recipe courtesy of healthyfoodforliving.com

200 calories

* Don’t forget you can always pack your favorite fruit in lieu  or in addition to your dessert. Fruit is a terrific compliment to any picnic meal. 
Here’s an additional appetizer to consider. It’s got all the flavor of a potato chip minus the extra cholesterol. 


Cool fruit beverages are the ideal thirst quencher for a cozy picnic. Here’s a couple of our favorites. Pour them in a large thermos, pack it up and your all set for a perfect picnic!



image courtesy of rachelraymag.com

Watermelon Agua Fresca  and/or Strawberry Lime Agua Fresca  are oh so yummy on a warm and sunny day. Cold icy watermelon  and strawberry always seems to do the trick.  Watermelon Agua Fresca recipe is from Every Day with Rachel Ray. Strawberry Lime Agua Fresca is from Katie at the Kitchen Door
Cucumber Lime Water is another affordable & healthy option. It’s light, refreshing and taste good with almost everything.

These items can definitely come in handy! 


JJ Cole Essentials Blanket

London Picnic Backpack is durable, yet lightweight. Includes a handy blanket for two. Also has an insulated cooler compartment

When was the last time you had a picnic? Please share your experiences. We’d love to hear all about it. Picnics can be so much fun! Fond memories in the making.


Featured image courtesy of http://yourintrinsicbeauty.blogspot.com