Allergy-Friendly Picnic
Allergy-Friendly Picnic
Allergy-Friendly Picnic
Allergy-Friendly Picnic
The warm weather and long days are just begging you to lay out a blanket and do dinner outside. No-cook picnic dinners are perfect when it’s too hot to turn on the stove. And there’s relatively little cleanup. If you’ve got kids, packing up a quick picnic dinner means you can get out of the kitchen and outside to enjoy the sunshine with your family. Pack up a bottle of Prosecco and some chocolate-covered strawberries, for a romantic dinner for two.
To keep it healthy, look to your vegetable garden for inspiration—or whatever fresh fruits and veggies you have right now in your kitchen. Then round out your meal with easy-to-eat ingredients like assorted nuts, cheese, whole-grain crackers and healthy store-bought convenience items (like hummus and deli turkey). We came up with five different picnic variations to choose from, including a kid-friendly picnic and a vegan picnic spread (scroll down to see them all). Or use our simple formula to help you create a balanced meal that best suits your style.
Don’t forget to pack the picnic essentials, like a blanket (of course), utensils, plates, a bottle opener and bug spray.
Simple Formula to Pack a Healthy Picnic Dinner
Choose at least one item from each category to create a healthy and balanced meal.
1. Load up on produce
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Get your fill of fruits and veggies in with your cheese and crackers. Here are some easy options that can be easily prepped in advance and pack up well. Plan to wash and cut what you can in advance, or bring a knife and small cutting board and do the prep on the picnic blanket.
Fruit:
GrapesCherriesFigsPlumsBlackberriesBlueberriesRaspberriesStrawberriesWatermelon wedgesHoneydew melon cubesCantaloupe cubesApple slicesOrange slices
Vegetables:
Carrot sticksCelery sticksCucumber slicesSliced peppers or mini bell peppersSnap peasCherry tomatoesBaby radishes
2. Add in healthy protein
20-Minute No-Cook Family Meal Ideas
For satisfying staying power, add some protein to your picnic platter. Choose sliced meats and cheese, or go with a hummus or bean dip to help keep sodium and saturated fat levels in check. For ease, grab a prepared hummus or dip from the grocery store or, if you have time, make your own in advance. For cheese and sliced meat, plan to serve about 1 ounce of each per person, which is about 1 slice of cheese + 1 slice of protein each.
Hummus & Bean Dips:
Garlic hummusBeet hummusWhite bean & basil hummus
Cheese:
Sharp CheddarMozzarella pearlsParmesanMonterey JackBrie
Sliced meats:
Thinly sliced prosciuttoLower-sodium turkeyUncured hamRoast beef
3. Choose a Whole Grain
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Look for breads and crackers made with whole wheat or other whole grains for extra fiber and for more staying power. You could also go with a prepared grain salad from the grocery store, or you can make your own ahead of time.
Whole-Grain Breads & Crackers:
Seeded crackersWhole-grain crackersWhole-wheat baguetteWhole-wheat pita bread
Healthy Grain Salads:
Quinoa saladWhole-wheat pasta saladTabbouleh saladWild-rice salad
4. Include healthy fats
Prosciutto, Mozzarella & Melon Plate
Add in healthy fats in the form of nuts, seeds, olives and avocado.
Nuts & Seeds:
AlmondsCashewsPistachiosHazelnutsMacadamia nutsPistachiosPumpkin seeds (pepitas)Sunflower seeds
Olives:
Kalamata olivesStuffed olives (try blue cheese stuffed or garlic stuffed)Castelvetrano olivesHerb-marinated olives
Other Healthy Fats:
Guacamole (buy it premade or make one of these Guacamole Dip Recipes)Avocado hummus (try this recipe)Flavored-infused olive oil for dipping baguette slices or pita bread
5. Select your drink of choice
Beverage
Pick out a nice bottle of wine, a specialty beer, cider or whatever your drink of choice may be. Don’t forget to pack a bottle opener!
WineBeerCiderSpiked seltzerSeltzer100% fruit juiceUnsweetened iced teaInfused waterFeeling fancy? Mix up a batch of your favorite cocktail or iced tea to bring on-the-go. Try this recipe for Red Sangria or this Green Jasmine-Mint Iced Tea with Lemon.
6. Don’t forget something sweet!
Cookies
Add in a little something sweet to finish off the meal. Pick up something from the store or a local bakery or plan to make something in advance.
Dark chocolate squaresCoconut date rollsCookiesBrowniesChocolate-covered strawberries
5 Summer Picnic Dinner Spreads to Try
Kid-Approved Family Picnic
Get the Recipe
Family picnic
This kid-friendly Turkey, Cheese & Veggie Plate is one that kids and adults alike will love. We kept the flavors mild so everyone can enjoy the spread.
Romantic Spread for Two
Romantic picnic
This Prosciutto, Mozzarella & Melon Plate is great for an outdoor date night or even just a quick, romantic dinner at home. The fresh melon, prosciutto and cheese combo pairs perfectly with prosecco for sipping. Chocolate-dipped strawberries for dessert make the meal extra-special.
Plant-Based Vegan Picnic
Vegan spread
This Mediterranean-inspired Tabbouleh, Hummus & Pita Plate features healthy and delicious vegan items like beet hummus, parsley tabbouleh and whole-wheat pita bread. Check to see if your local grocery store sells prepared tabbouleh and beet hummus or plan to make your own.
Allergy-Friendly Picnic That Everyone Can Enjoy
This allergy-friendly Sweet & Savory Hummus Plate excludes the top allergens and food intolerances, so just about everyone should be able to enjoy it without worrying. This picnic is free of tree nuts, peanuts, dairy, soy, eggs and gluten.
Budget Picnic Plan That Won’t Break the Bank
Budget Picnic
This healthy Fruit, Veggie & Cheese Plate is easy and affordable to pull together for a fun snack-style dinner.
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20-Minute No-Cook Family Meal Ideas
20-Minute No-Cook Family Meal Ideas
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Prosciutto, Mozzarella & Melon Plate
Prosciutto, Mozzarella & Melon Plate
Beverage
Beverage
Cookies
Cookies
Family picnic
Family picnic
Romantic picnic
Romantic picnic
Vegan spread
Vegan spread
Budget Picnic
Budget Picnic
