20 Low Calorie Picnic Food Ideas

20 Low Calorie Picnic Food Ideas https://sportssamurai.com

It’s coming up to that time of year again. The sun is shining, the days are longer, and you’re loving the warmth. A perfect time for a picnic, no doubt. You know that traditional picnic food can wreak havoc on your diet, however. You’re here because you’re looking for some low calorie picnic food ideas to help you with this.

Sports Samurai has you covered. In this article, we’ve pulled together our 20 low calorie picnic food ideas. Mix and match your favourites for that picnic to remember, whilst staying in control.

Let’s get straight into it.

Our Low Calorie Picnic Food

Spinach, Pesto and Goat’s Cheese Frittata

The first item on our low calorie picnic food list is packed with flavour. Goat’s cheese has plenty of flavour and the health benefits of spinach are endless. It’s packed with vitamins and minerals. This delicious and healthy picnic food can be served warm or cold – either make it just before you leave and wrap in foil, or serve cold.

Either way, it’s a fantastic start to our low calorie picnic food list.

Pesto Chicken Kebabs

In 30 minutes, you can easily make these pesto chicken kebabs. They’re packed with protein and a delicious treat for the whole family. They’re also easy to pass around, which is perfect for a picnic.

Pro Tip: If you want to make these kebabs even lower in calories, consider making your own pesto instead of using shop-bought pesto. It’s usually lower in calories, and you can adjust the ingredients accordingly.

Spicy BBQ Sweetcorn

At only 100 calories each, this sweetcorn recipe is an incredible snack for any picnic. Prepare at home just before you leave, and wrap in foil so it stays warm.

Or if you prefer, eat it cold. Sweetcorn is full of amazing benefits, including boosting energy, preventing diabetes, enhancing skin texture, and many more. Add more spices for that extra kick!

Protein Snack Packs

Combine the following ingredients for this incredible Protein Snack Pack:

  • Cheddar cheese
  • Cherry tomatoes
  • Hardboiled eggs
  • Deli meat
  • Cucumbers
  • Hummus
  • Mixed nuts

Once you have this, you’ll be wondering why you haven’t made it before.

Grilled Courgettes with Chickpeas and Marjoram

If you like courgettes and chickpeas, this recipe is for you. When we stumbled on it, we weren’t sure, either. But once you try it, you’ll change your mind. We’re sure of it.

Add plenty of marjoram for that extra taste.

Lemon and Blueberry Energy Bites

At only 76 calories per energy bite, this really is an ultimate low calorie picnic food. We love lemon and blueberry energy bites at Sports Samurai. You’ll soon find yourself eating these throughout the week, not just at picnics…

Melon Caprese Skewers

Who doesn’t love melon in the summers? Not only do they taste great, but they’re also rich in nutrients, can help support healthy skin, and can help your immune system. These skewers are packed with all three types of melon and also contain prosciutto and mozzarella.

They’re a great addition to any picnic! And what’s better: melon caprese skewers are low in calories and high in protein.

Cheese, Chilli and Avocado Thins

This is a great option for vegetarians. Cheese, chilli and avocado thins take literally seconds to make and taste delicious. We’re a huge fan at Sports Samurai.

Pro Tip: For an even lower calorie picnic food option, don’t sandwich the thin. Use only half and eat it open. You’ll still get the same great taste with less calories!

Asparagus Pate

This asparagus pate is simple to make. Asparagus is loaded with nutrients and antioxidants. It tastes delicious too! Because it only contains two ingredients, you won’t be in the kitchen for long.

Beet Pickled Eggs

This recipe is a twist on traditional pickled eggs. It’s one for the whole family, and it’s also low in calories. A great addition to our low calorie picnic food list. If you don’t like beetroot, skip it. It’s that simple.

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Summer Slaw

Let’s be honest. A picnic isn’t complete without some good old coleslaw. Shop-bought are usually packed with calories, so why not try making your own? This summer slaw recipe takes 20 minutes to make and only contains 105 calories per serving. It’s also packed with vegetables, which is great to keep you full.

Chicken and Rocket Pasta Salad

This low calorie picnic main is packed with protein and healthy carbohydrates. It’s full of fibre too, so will keep you feeling full for longer. Rocket provides a distinct taste to any meal, too. We love it at Sports Samurai.

Lasagna Cupcakes

Lasagna. Who doesn’t love it? You can enjoy lasagna in the form lasagna cupcakes at your picnic. Traditional lasagna is packed with calories, but not this one. This is a low calorie picnic food that’s packed with flavour and only a limited amount of calories. Be careful not to eat too many!

Greek Salad with Feta

Packed with greens and other vegetables, one serving of this salad contains only 121 calories. Feta cheese has a unique taste that makes any salad taste good. Make a large portion of this in a bowl before you leave for your picnic, and share around.

Fruit Salad

Once you’ve had your starters and mains, you’re going to want something sweet. We get it. Instead of cakes, cookies, doughnuts and all of your usual sweet treats, prepare a fruit salad instead. You can fill this with what’s in season at your supermarkets.

Fruit such as berries, cherries, peaches, watermelon, nectarines, and more work well here. Put in anything you want!

Minty Pea Hummus and Beetroot Wraps

This mouth-watering vegetarian picnic food takes only 15 minutes to make. These wraps are packed with protein and healthy carbohydrates, and you don’t even need to eat a whole wrap if you have plenty of other food. You can cut each one into a half or a third for bite-sized vegetarian goodness.


Instead of snacking on crisps and other unhealthy snacks, consider making popcorn at home before you get to your picnic. Popcorn contains much fewer calories than crisps, especially when it’s homemade. You’re able to control what goes in it.

Try various spices until you find what works for you!

Peanut Hummus with Fruit and Vegetable Sticks

In just minutes, you’ll have this great low calorie picnic food to enjoy. Instead of traditional hummus, this healthy picnic food puts a unique twist by adding peanuts.

Trust us: it’s going to become a favourite of yours for years to come!

Carrot Cake Squares

Maybe the fruit salad for dessert above didn’t take your fancy. That’s OK. Sports Samurai is here for you. These carrot cake squares are packed with fruit, so tasty and healthy at the same time.

Pro Tip: If you’re only having a small number of people at your picnic, cut this recipe down in half. It’s designed for 16 people. It’s very easy to overeat this treat, so portion the recipe so you’re only providing a square per person.

Healthy Yoghurt Fruit Pots

These healthy yoghurt fruit pots take seconds to make, and are packed with good carbohydrates and healthy fats. You can put any fruit you wish at the bottom and top it up with any ingredients of your choice. It’s a versatile addition to our low calorie picnic food list.

What do you bring to a healthy picnic?

There are plenty of things you can bring to make a picnic healthy. Any of the above items will do. Seriously.

We’ve listed our 20 best ideas for a healthy and low calorie picnic above. Bring these.

What snacks are healthy?

The above contains some a variety of healthy meals and snacks. Some can be made in minutes, some take longer. It depends on your definition of snacks.

For those interested in quicker, more snack-like suggestions (not necessarily picnic related), we’ve produced an in-depth guide here.

Before we conclude, here’s a list of all 20 low calorie picnic food ideas:

  1. Spinach, Pesto and Goat’s Cheese Frittata
  2. Pesto Chicken Kebabs
  3. Spicy BBQ Sweetcorn
  4. Protein Snack Packs
  5. Grilled Courgettes with Chickpeas and Marjoram
  6. Lemon and Blueberry Energy Bites
  7. Melon Caprese Skewers
  8. Cheese, Chilli and Avocado Thins
  9. Asparagus Pate
  10. Beet Pickled Eggs
  11. Summer Slaw
  12. Chicken and Rocket Pasta Salad
  13. Lasagna Cupcakes
  14. Greek Salad with Feta
  15. Fruit Salad
  16. Minty Pea Hummus and Beetroot Wraps
  17. Popcorn
  18. Peanut Hummus with Fruit and Vegetable Sticks
  19. Carrot Cake Squares
  20. Healthy Yoghurt Fruit Pots

Wrapping it up

In this article, we’ve listed our favourite 20 low calorie picnic food ideas. Some of them are unique, some are a traditional twist on your usual favourites. It’s fairly easy to overeat at a picnic and so we’re hoping this list of low calorie picnic food will help you to stay on track with your weight loss journey, whilst not missing out on the fun.

Pro Tip: During your picnic, try to drink plenty of water. Also, try to keep yourself distracted by doing other things, such as going for a long walk. If you’re close to the food, you’re more likely to eat more.

Do you have any low calorie picnic food ideas for us to enjoy? Let us know in the comments section below. We’d love to hear from you.


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