10 Picnic Food Ideas for a Fun and Healthy Day Out

A picnic is a perfect way to enjoy time outdoors while sharing a delicious meal with friends and family. To make your outing both enjoyable and nutritious, we’ve compiled ten picnic food ideas that are not only fun but also healthy. These recipes are designed to be easy to pack, full of flavor, and balanced with wholesome ingredients, ensuring everyone can savor a delightful meal without compromising on health. Whether you’re planning a relaxing afternoon at the park or a fun day by the beach, these picnic food ideas will add a tasty and nutritious touch to your day out.

Spring tabbouleh

Spring Tabbouleh is a vibrant, fresh twist on the traditional Middle Eastern salad, featuring a mix of fresh herbs, crisp vegetables, and a light lemony dressing. This version highlights seasonal spring produce like peas, radishes, and fresh greens, making it a perfect side dish for picnics, barbecues, or light lunches.

Ingredients
6 tbsp olive oil
1 tbsp garam masala
2 x 400g cans chickpeas, drained and rinsed
250g ready-to-eat mixed grain pouch
250g frozen peas
2 lemons, zested and juiced
large pack of parsley, leaves roughly chopped
large pack mint leaves roughly chopped
250g radishes, roughly chopped
1 cucumber, chopped
pomegranate seeds, to serve

Method
STEP 1
Heat oven to 200C/180C fan/ gas 6. Mix 4 tbsp oil with the garam masala and some seasoning. Toss with the chickpeas in a large roasting tin, then cook for 15 mins until starting to crisp. Tip in the mixed grains, peas, and lemon zest. Mix well, then return to the oven for about 10 mins until warmed through.
STEP 2
Transfer to a large bowl or platter, then toss through the herbs, radishes, cucumber, remaining oil, and lemon juice. Season to taste and scatter over the pomegranate seeds. Any leftovers will be good for lunch the next day.

Fennel, roast lemon & tomato salad

This Fennel, Roast Lemon & Tomato Salad is a vibrant and refreshing dish that balances the sweet crunch of fennel with the bright acidity of roasted lemon and the juicy sweetness of ripe tomatoes. It’s a perfect side dish for summer meals or as a light, flavorful lunch.

Ingredients
2 lemons
2 tbsp extra virgin olive oil
pinch of sugar
500g mixed tomatoes (I used cherry tomatoes and some larger ones)
3 fennel bulbs
100g pomegranate seeds
1⁄2 small pack tarragon leaves
1⁄2 small pack parsley leaves
1⁄2 small pack mint leaves

Method
STEP 1
Heat oven to 200C/180C fan/gas 6 and line a baking tray with parchment. Slice 1 lemon into thin rounds and spread out on the baking tray, drizzle over 1/2 tbsp oil and sprinkle over the sugar. Roast for 20-25 mins until shriveled and caramelized in places. Keep an eye on them – you may have to take some out of the oven before the others are done. These can be made in the morning and kept at room temperature.
STEP 2
While the lemons cook, roughly chop the tomatoes and thinly slice the fennel, saving the fronds. Put the remaining olive oil in a bowl, juice from the other lemon and pomegranate seeds. Season to taste, then give everything a good mix.
STEP 3
When you’re ready to serve, roughly chop all the herbs and mix them into the salad along with the roasted lemons and fennel fronds.

Scandi beetroot & salmon pasta

This Scandi Beetroot & Salmon Pasta is a vibrant and flavorful dish inspired by Nordic flavors. The earthy sweetness of roasted beetroot pairs beautifully with rich, tender salmon, while dill and lemon bring fresh, bright notes. It’s a quick, elegant meal that’s perfect for a weeknight dinner or a special occasion.

Ingredients
50g wholemeal fusilli
1 cooked beetroot, cut into wedges
½ small ripe avocado, cubed
2 baby cucumbers, sliced
2 tbsp chopped dill
1 tbsp fat-free Greek yogurt mixed with 1 tbsp water
1 heaped tsp creamed horseradish
50g poached salmon, flaked
30g rocket

Method
STEP 1
Cook the fusilli following pack instructions, then drain and leave to cool. Toss the pasta with the beetroot, avocado, cucumber, dill, yogurt, and horseradish, then season generously with black pepper.
STEP 2
Gently mix the salmon and rocket through the pasta, then tip into your lunchbox or an airtight container.

Easy vegan coleslaw

This Easy Vegan Coleslaw is a creamy, crunchy, and delicious plant-based version of the classic side dish. Made with fresh, crisp vegetables and a simple dairy-free dressing, it’s perfect for picnics, barbecues, or as a topping for sandwiches.

Ingredients
¼ white cabbage (roughly 200g), finely sliced
¼ red cabbage (roughly 200g), finely sliced
2 medium carrots (roughly 200g), grated
½ red onion, finely sliced
For the dressing
2 tbsp lemon juice
2 tsp good quality Dijon mustard
4 tbsp extra virgin olive oil or rapeseed oil

Method
STEP 1
Place all the ingredients for the dressing in a bowl and whisk or shake in a jar. Pour the dressing over the vegetables and mix thoroughly.

Summer egg salad with basil & peas

This Summer Egg Salad with Basil & Peas is a light, refreshing twist on the classic egg salad. Fresh basil and sweet peas bring a bright, summery flavor, making it perfect for sandwiches, wraps, or as a simple side dish.

Ingredients
150g new potatoes, thickly sliced
160g French beans, trimmed
160g frozen peas
3 eggs
160g romaine lettuce, roughly torn into pieces
For the dressing
1 tbsp extra virgin olive oil
2 tsp cider vinegar
½ tsp English mustard powder
2 tbsp chopped mint
3 tbsp chopped basil
1 garlic clove, finely grated
1 tbsp capers

Method
STEP 1
Cook the potatoes in a pan of simmering water for 5 mins. Add the beans and cook 5 mins more, then tip in the peas and cook for 2 mins until all the vegetables are just tender. Meanwhile, boil the eggs in another pan for 8 mins. Drain and run under cold water, then carefully shell and halve.
STEP 2
Mix all the dressing ingredients in a large bowl with a good grinding of black pepper, crushing the herbs and capers with the back of a spoon to intensify their flavors.
STEP 3
Mix the warm vegetables into the dressing to coat, then add the lettuce and toss everything together. Pile onto plates, top with the eggs, and grind over some black pepper to serve.

Baked falafel & cauliflower tabbouleh with avocado, pea & feta smash

This vibrant dish brings together the delicious crunch of baked falafel, the refreshing flavors of cauliflower tabbouleh, and a creamy avocado, pea, and feta smash. It’s a nourishing, flavor-packed meal that’s great for a healthy lunch or light dinner.

Ingredients
400g can chickpeas, drained (or 85g dried chickpeas soaked in 500ml cold water overnight, then drained)
1 tsp ground cumin
1 tsp ground coriander
¼ tsp cayenne pepper
½ small red onion, quartered
1 garlic clove
1 tbsp sesame seeds
½ tsp baking powder (gluten-free if you like)
small pack parsley, stalks, and leaves separated, leaves chopped
1 tbsp olive oil
½ small cauliflower, cut into florets
½ small pack of mint, leaves chopped
1 lemon, juiced and ½ zested
200g frozen peas
½ medium, ripe avocado
30g feta
2 handfuls rocket

Method
STEP 1
Heat oven to 200C/180C fan/gas 6. Line a baking sheet with baking parchment. Tip the chickpeas, ½ tsp ground cumin, ½ tsp ground coriander, cayenne pepper, red onion, garlic, sesame seeds, baking powder, parsley stalks and ½ tbsp water into a food processor. Blitz until everything is combined but not mushy – you want the falafel to have some texture, rather than being like hummus. Season to taste, then roll into 18 even-sized balls. Flatten each ball into a disc shape and put them on the baking sheet (the more surface area the crisper they will become). Brush them with ½ tbsp oil. Bake for 20 mins, turning halfway, until golden and crisp.
STEP 2
Meanwhile, clean the food processor. Briefly pulse the cauliflower until you have a couscous consistency. Mix the cauliflower with the remaining ground spices, olive oil and seasoning. Tip onto a baking tray and roast for 10-12 mins, stirring occasionally, until slightly toasted. Once cool, mix through the chopped parsley, mint, and a squeeze of lemon juice. Season to taste.
STEP 3
Put the frozen peas in a microwavable bowl, cover, and cook on high for 2-3 mins. Drain off all the water, then roughly mash. Add the avocado and mash again to combine. Crumble in the feta, mix, then add the lemon zest and another squeeze of lemon juice, and seasoning to taste.

STEP 4
Toss the rocket leaves in a final squeeze of lemon juice, then serve with the falafel and cauliflower tabbouleh, rocket, and the pea and avocado smash.

Basic curried roast chickpeas

These Basic Curried Roast Chickpeas are a simple, flavorful, and crunchy snack or topping. Infused with warm curry spices, they’re perfect for adding a boost of protein and flavor to salads, grain bowls, or enjoying on their own as a healthy snack.

Ingredients
2 x 400g cans chickpeas
1½ tbsp rapeseed oil
1 tsp caraway seeds
1 tsp mustard seeds
1 tbsp curry powder

Method
STEP 1
Heat oven to 200C/180C fan/gas 6. Drain the chickpeas and pat with a tea towel to remove as much moisture as possible. Tip them onto a roasting tray, toss with the oil, seeds and seasoning and roast for 20 mins until golden brown. Toss in the curry powder and enjoy.
Use the recipe as a base to make:
Curry leaf popcorn
Chickpea Bombay mix
Curried hummus

Wholemeal wraps with minty pea hummus & beetroot

These Wholemeal Wraps with Minty Pea Hummus & Beetroot are a fresh and vibrant meal perfect for lunch or a light dinner. The creamy minty pea hummus pairs beautifully with the earthy beetroot, all wrapped in wholesome wholemeal tortillas for a healthy, satisfying bite.

Ingredients
For the wraps
85g wholemeal self-raising flour, plus extra for dusting
1 tsp rapeseed oil
160g frozen peas, defrosted
1 lemon, ½ juiced, the other ½ cut into wedges (optional)
4 tbsp bio yogurt
1 large garlic clove
handful mint leaves
2 handfuls of baby leaf salad
1 small red onion, finely sliced
2 large ready-cooked beetroots (160g), sliced
30g feta, crumbled
20g walnuts, chopped

Method
STEP 1
For the wraps, tip the flour into a small bowl and roughly rub in the oil. Add 60ml warm water and bring together with your hands to make a soft dough. Cut in half, then roll out each piece on a floured surface as thinly as you can to make a round that will cover the base of a large frying pan. Heat the frying pan, then cook the wraps for about 2 mins each side – there’s no need for extra oil. Take care not to make them crisp as they need to remain pliable.
STEP 2
For the filling, blitz the peas, lemon juice, 2 tbsp yogurt, garlic, and most of the mint using a food processor or hand blender to make a thick purée. Spread over the wraps, then pile on the salad leaves, onion, and beetroot. Dollop on the remaining yogurt and scatter over the feta, walnuts, and remaining mint. Serve with lemon wedges for squeezing over, if you like.

Minty griddled chicken & peach salad

This Minty Griddled Chicken & Peach Salad is a delightful combination of juicy grilled chicken, sweet peaches, and fresh mint, all tossed with greens for a light yet satisfying meal. The flavors are bright and refreshing, making it perfect for warm weather.

Ingredients
1 lime, zested and juiced
1 tbsp rapeseed oil
2 tbsp mint, finely chopped, plus a few leaves to serve
1 garlic clove, finely grated
2 skinless chicken breast fillets (300g)
160g fine beans, trimmed and halved
2 peaches (200g), each cut into 8 thick wedges
1 red onion, cut into wedges
1 large Little Gem lettuce (165g), roughly shredded
½ x 60g pack rocket
1 small avocado, stoned and sliced
240g cooked new potatoes

Method
STEP 1
Mix the lime zest and juice, oil, and mint, then put half in a bowl with the garlic. Thickly slice the chicken at a slight angle, add to the garlic mixture, and toss together with plenty of black pepper.
STEP 2
Cook the beans in a pan of water for 3-4 mins until just tender. Meanwhile, griddle the chicken and onion for a few mins each side until cooked and tender. Transfer to a plate, then quickly griddle the peaches. If you don’t have a griddle pan, use a non-stick frying pan with a drop of oil.
STEP 3
Toss the warm beans and onion in the remaining mint mixture, and pile onto a platter or into individual shallow bowls with the lettuce and rocket. Top with the avocado, peaches, and chicken, and scatter over the mint. Serve with the potatoes while still warm.

Lemon & yogurt chicken flatbreads

These Lemon & Yogurt Chicken Flatbreads are packed with flavor, featuring juicy, marinated chicken with a tangy lemon yogurt sauce, all served on soft, warm flatbreads. It’s an easy yet delicious meal perfect for a light lunch or dinner.

Ingredients
2 skinless chicken breasts, cut into strips
1 lemon
1 tsp dried oregano (optional)
1 garlic clove, crushed
pinch of cinnamon
1 tbsp olive oil
4 flatbreads
4 tbsp Greek yogurt
¼ red pepper, finely chopped
1 Little Gem lettuce, finely chopped

Method
STEP 1
Put the chicken in a bowl. Pare strips of zest from the lemon using a vegetable peeler, then juice the lemon too. Add the peel and half the juice to the chicken, along with the oregano (if using), garlic, cinnamon, and oil. Mix well, cover, and chill for an hour. The lemon juice will start to ‘cook’ the chicken, so don’t leave for longer.
STEP 2
Heat the barbecue. If you are using coals, wait until they turn white. If you are indoors, heat a griddle pan. Thread the chicken strips onto a couple of metal skewers to stop them falling through the grate (you don’t need to do this for the griddle), then grill for a couple of mins each side. The strips will cook through quickly so don’t leave them too long. Season if you like.
STEP 3
Warm the flatbreads on the edge of the barbecue (or on the griddle) for a minute, then transfer them to plates and spread each with ½ tbsp yogurt. Divide the chicken strips between them, then dot on the remaining yogurt and sprinkle over the pepper and lettuce. Fold or roll the flatbreads to eat.