7 Healthy Picnic Ideas

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Nothing says summer like a picnic! In honor of National Picnic Day on June 18, it’s time to pack a cooler and a blanket and head outside. Here are some light, healthy ideas for you to serve at your next picnic.

For a quick and easy picnic, some fresh finger-foods are the perfect snack. They’re easy to prep ahead of time so you can simply pack them in a cooler.

  • Fruity guacamole and chips: Avocados offer heart-healthy fats in addition to great taste! Stir in chopped pineapple or mango into guacamole for a sweet twist using the recipe below.
  • Fresh veggies and hummus: Baby carrots, celery sticks, and cucumber rounds pair great with hummus. This combo is packed with protein and takes care of one serving of vegetables for the day.

If you’re looking to fire up the grill, there are many healthier alternatives to the traditional hotdogs and hamburgers for your main course.

  • Shrimp: Shrimp are naturally low in calories and are great summer fare. It’s easy to make peeled shrimp into kebabs with veggies and pineapple, or you can wrap unpeeled shrimp in an aluminum foil packet to throw on the grill.
  • Grilled chicken: Grilled chicken breasts are much lower in saturated fat than hamburgers. Marinate the chicken in a sealable, plastic bag with your favorite vinaigrette dressing. Once cooked, serve the meat as a sandwich on a whole wheat bun with all the traditional toppings.
  • Quinoa salad: Quinoa is an ancient grain that cooks in a flash and is full of protein, vitamins, and minerals. Toss cooked quinoa with feta cheese, chopped cucumbers, cherry tomatoes, and vinaigrette dressing. Serve this cool, healthy salad as side with your grilled picnic meal. (Unfamiliar with quinoa? Read more about it here.)

Every picnic deserves something sweet! Instead of cupcakes or cookies, try these dessert ideas instead.

  • Fruit kebabs: Skewer your favorite summer fruits for a healthy, sweet treat. Watermelon, grapes, pineapple, and strawberries all make great kebab options. Serve with yogurt as a dip.
  • Refreshing fruit popsicles: Blend fresh (or frozen) fruits with a splash of juice, yogurt, or milk. Pour into popsicle molds or small cups and freeze. Berries are always a great choice for popsicles, but get adventurous with your flavor combos, like strawberries and mint or mangos and coconut water.

With your menu planned, you’re ready to pack up some lawn games and bug spray and head outdoors. Enjoy your healthy picnic with family and friends!

Fruity Guacamole Recipe
yield: 1 batch

3 avocados
Juice of one lime
¼ tsp salt, or to taste
dash of pepper, or to taste
2 tbsp cilantro, chopped
¼ cup red onion, chopped
½ cup mango or pineapple, chopped

1. Remove skin and pit from avocados. Place avocado in bowl.
2. Mash avocado together with lime juice, salt, and pepper until smooth, using a fork.
3. Mix in cilantro, red onion, and fruit. Serve with tortilla chips or chopped veggies.

Lauren Wright

Lauren Wright works with both the HYPE Project and Let’s Go! SC. She is currently pursuing a Master of Science in Human Nutrition at Winthrop University. Previously, she earned her BA in Political Science at the University of Florida and served as a Peace Corps Volunteer in Rwanda.

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