4 Healthy Picnic Recipes You Need This Summer

Boost your basket with these four healthy picnic recipes!

Picnics aren't known for their nutrient-rich cuisine. There's no rule, however, that says you need to fall victim to the same old picnic menu. Instead, you can spend a just few minutes in the kitchen making your own nutritious dishes. Here are four picnic-friendly recipes from my new book, The Renaissance Kitchen!

A quick note on numbers: Although the recipes below do contain specific macros and calories, we at Renaissance Periodization don't traditionally display exact macros or calories for each meal, because we believe in simplifying the dieting process. Our diet recommendations focus on protein sources, net carbs from healthy carb sources, healthy fats, and vegetables without the specifics.

Avocado Egg White Salad

Meet the perfect combo of protein and fat. This mayo-free egg salad tastes amazing, has that perfect egg-salad texture, and couldn't be easier to prepare. Spoon it into a bell pepper if you're low-carb or no-carb, or spread it on brown-rice cakes or whole-grain bread at a carb-rich meal.



Ingredients

Egg whites, diced 12


Avocado, diced 1 large


Onion powder 1/4 tsp


Garlic powder 1/4 tsp


Salt and pepper to taste


Directions
  1. Combine egg whites, avocado, onion, and garlic powder in a bowl.
  2. Mash the mixture lightly with a fork until everything clumps together.
  3. Season to taste, and enjoy!

Nutrition Facts
Serving size: 1 serving
Recipe yields: 1 serving
Amount per serving
Calories 514
Fat30 g
Carbs17 g (13 g fiber)
Protein36 g

Quinoa Tabbouleh

This nutrient-dense dish is packed with summer flavors like cucumber and citrus, but is about as "clean" as it gets. FYI, it also pairs wonderfully with salmon!



Ingredients

Chicken broth* 2 cups


*You can substitute water for chicken broth.

Quinoa, uncooked 1 cup


Tomatoes, chopped 1/2 cup


Cucumber, chopped 1/2 cup


Chives, chopped 1 tbsp


Lemon juice 1/4 cup


Lime juice 1/4 cup


Salt and pepper to taste


Directions
  1. Combine uncooked quinoa and broth in a stovetop pot and place on a cold burner.
  2. Turn the burner to high and bring to a boil. Then reduce to a simmer for 15-20 minutes, or until liquid is absorbed. Keep the lid on during cooking.
  3. Remove from heat, fluff with a fork, and let rest, about 10-15 minutes.
  4. Add remaining ingredients and stir.
  5. Refrigerate for at least one hour before serving. This will allow flavors to continue to develop.

Nutrition Facts
Serving size: 1 cup
Recipe yields: 4 servings
Amount per serving
Calories 195
Fat0 g
Carbs35 g (4 g fiber)
Protein6 g

Chocolate Coffee Avocado Pudding

At first glance, you probably don't think avocado and pudding go together. But I urge you to reconsider and dive head-first into this delicious, creamy concoction. After one bite, you'll wonder why you ever bothered with the instant stuff!



Ingredients

Avocado 1-1/2 large


Unsweetened cocoa powder 6 tbsp


Sugar-free syrup 6 tbsp


Evaporated goat milk 1/4 cup


Vanilla extract 1 tsp


Instant coffee granules or espresso powder 1 tsp


Directions
  1. Process all ingredients in a food processor until velvety smooth.
  2. Separate into individual portions, sprinkle with coarse salt, cover, and refrigerate overnight.

Nutrition Facts
Serving size: 1/2 cup
Recipe yields: 4 servings
Amount per serving
Calories 152
Fat14 g
Carbs8 g (4 g fiber)
Protein2 g

Baked Raspberry Oatmeal Muffins

This recipe utilizes in-season raspberries to create a portable whole grain you can't live without. Sure, they can be eaten at any time of the day, but they also travel well, making them a perfect addition to your picnic basket.

There are plenty of ways you can enjoy these tasty muffins. Eat them at room temperature, or heat them up in the microwave for 10 seconds. If you heat them at home, transport them wrapped in foil to maintain warmth. Consider cooking it in bulk and storing in the fridge for the week. They also keep very well in the freezer!



Dry Ingredients

Oats 1 cup


Vanilla whey protein powder 1-1/2 rounded scoops


Pecans, toasted and chopped 1/3 cup


Baking powder 1/2 tsp


Cinnamon 1/2 tbsp


Fine sea salt 1/2 tsp


Wet Ingredients

2% milk 1 cup


Low-fat Greek yogurt 1/2 cup


Liquid egg whites 2 tbsp


Sugar-free coconut syrup 3 tbsp


Coconut oil, heated to liquid form 1/2 tbsp


Vanilla extract 1 tsp


Additional Ingredients

Coconut-oil cooking spray


Fresh raspberries 2 cups



Directions
  1. Preheat oven to 350 degrees F.
  2. Spray a 12-cup muffin tin with coconut-oil spray.
  3. Combine all dry ingredients in bowl.
  4. Combine all wet ingredients in a 2-cup measuring cup.
  5. Stir wet ingredients into dry ingredients, stirring until combined.
  6. Fold in 1 cup raspberries.
  7. Divide batter among pans and top with remaining cup of raspberries.
  8. Bake 25-30 minutes.

Nutrition Facts
Serving size: 1 muffin
Recipe yields: 12 muffins
Amount per serving
Calories 111
Fat4 g
Carbs12 g (1.5 g fiber)
Protein5 g