How to have a healthy picnic – with all of your favourite dishes

Telegraph

7 hours ago

The picnic is the ultimate declaration that summer has arrived. Nothing beats dining outside with friends, feasting on homemade dishes which have been lovingly prepared and carefully packed into a Fortnum & Mason hamper, with proper plates and cutlery.
But there's no denying that our picnic experiences have become less wholesome in recent years, and more heavily dependent on the three-for-£7 section of the chilled supermarket aisle, than food made in our own kitchens.
It's no surprise that eating this way isn't good for us. First, there's the calories. Eating sausage rolls (300 plus calories), pork pies (250 plus calories) and Scotch eggs (around 280 calories) on rotation can demolish your daily calorie intake in an afternoon. As picnic food can stay out for hours, and is always within reaching distance, it's easy to ignore our in-built hunger cues and gorge non-stop.
Processed meats, while a picnic go-to, are awful for our health. As well as being high in fat and salt, they're also linked to a higher risk of bowel cancer.
As the founder of Pow Food, a healthy catering company, I know how important it is to create a spread that's not only delicious, but also healthy and satisfying.
That doesn't mean shunning your favourite dishes. With a few simple tweaks you can serve all the picnic classics without compromising on health or taste. I've shared my easy recipes for coronation chicken, potato salad and quiche. All of them will elevate your picnic game with light, fresh flavours that feel indulgent, but are really rather healthy and packed with gut-friendly goodness.
From last-minute family outings to garden parties, or making an impression at school sports day, these dishes are simple, crowd-pleasing and perfect for any outdoor occasion. Most of all, they're designed to make you feel good, and take your summer picnics up a notch.
Skip to a recipe:
Green goddess white bean dip with feta and pomegranate
This creamy, white bean herb dip is the perfect addition to any summer picnic spread – light, vibrant, and full of fresh flavour. It's a satisfying alternative to heavier cheese-based dips, yet still delivers richness from olive oil and depth from herbs and spices. Topped with salty crumbled feta and pomegranate seeds, it's as beautiful as it is delicious. Serve it with warm pita, crunchy crudités, or as part of a mezze board.
Nutrition
Health and nutrition benefits
High in protein and fibre: This dip is a satisfying, blood sugar-friendly option – especially as an alternative to cheese- or mayo-based dips.
Rich in antioxidants: The herbs in this recipe, along with lemon juice, garlic, and pomegranate seeds all contain powerful antioxidants and phytonutrients. Pomegranate, in particular, is high in polyphenols, which are linked to heart and brain health.
Heart healthy fats: Extra virgin olive oil is a good source of monounsaturated fats, which are known to support cardiovascular health and lower LDL ('bad') cholesterol. Similarly the fibre-rich beans support heart-health.
How to make it
Time
Prep: 10 minutes, cooking: 5 minutes
Serves
4-6 people
Ingredients
For the dip
1 can white beans (400g can, drained weight ~240g)
1 spring onion, chopped
½ clove garlic, grated or finely chopped
1 tbsp olive oil
Juice of 1/2 lemon
Handful fresh parsley, chopped
10-12 fresh basil leaves
1 ⁄4 tsp ground cumin
Salt, to taste
Toppings
30g feta cheese, crumbled
Handful of pomegranate seeds
Method
1. Drain and rinse the white beans thoroughly.
2. In a food processor (or using a fork for a more rustic texture), combine the white beans, spring onion, garlic, olive oil, lemon juice, parsley, basil, cumin, and a pinch of salt. Blend until smooth, scraping down the sides as needed. Adjust seasoning to taste.
3. Spoon the dip into a shallow bowl or plate. Top with crumbled feta and a generous sprinkle of pomegranate seeds.
Optional: Drizzle with a little more olive oil and garnish with extra herbs or a dusting of cumin before serving.
Back to menu
Homemade za'atar baked tortilla chips
These homemade tortilla chips, pictured with the green goddess dip above, are incredibly easy to make and far healthier than store-bought options – you'll never look back. Bake the tortillas with your favourite seasonings for crispy chips that pair perfectly with summer dips. Ideal for picnics, BBQs or entertaining guests. The recipe below features a za'atar seasoning blend, but feel free to experiment with your own spice mixes for delicious variations.
Nutrition
Health and nutrition benefits
Healthy fats: These chips use olive oil instead of processed fats found in many store bought tortillas and chips, providing heart-healthy monounsaturated fats that can help reduce inflammation and support cholesterol balance.
Baked not deep fried: Baking instead of deep-frying significantly reduces the overall fat and calorie content, making these chips a lighter, healthier alternative to traditional store bought crisps or tortilla chips.
Supports digestion and lower GI: When made with whole wheat flour, these chips contain more fibre and have a lower glycemic index, helping to stabilise blood sugar levels and support digestive health.
How to make it
Time
Prep: 30 minutes, cooking: 10 minutes
Serves
Makes 8 tortillas, sliced to make 70-80 chips, serving 6-8 people
Ingredients
For the tortilla
280g plain wholewheat flour
Pinch of sea salt
45g olive oil
160ml warm water (adjust slightly as needed)
For the baked chip seasoning
1-2 tbsp olive oil, for brushing
1-2 tbsp za'atar and salt spice blend
Sea salt, to taste
Method
1. In a large mixing bowl, combine the flour and a pinch of salt. Add the oil and mix it into the flour with your fingers until it resembles coarse crumbs. Gradually stir in the warm water until a soft, non-sticky dough forms. Adjust water or flour as needed.
2. Transfer the dough to a floured surface and knead for about 5 minutes until smooth and elastic (this step is very important to improve texture and relax the gluten). Cover with a damp towel and let rest for 20-25 minutes.
3. Divide the dough into 8-10 equal balls. Keep covered with a damp towel. Roll each ball into a thin circle, about 2-3 mm thick.
4. Dry-fry each rolled tortilla in a hot skillet for 1-2 minutes per side until lightly browned and puffed. Let cool slightly.
5. Cut each tortilla into 8 triangle-shaped wedges. In a small bowl, mix olive oil with za'atar. Lightly brush both sides of each wedge with the seasoned oil.
6. Preheat the oven to 180C and spread tortilla wedges in a single layer on a parchment-lined baking sheet. Bake for 8-10 minutes, flipping halfway through, until crisp and golden then allow to cool and enjoy with your summer dips.
Back to menu
Red pepper and goats cheese 'quichelets'
These delicious, lighter versions of the traditional quiche are made with a sweet potato pastry crust instead of shortcrust pastry. Packed with lots of vegetables, protein-rich eggs, and creamy goat's cheese, they're full of flavour and completely moreish. Plus, they're super easy to prepare – perfect for picnics, lunch boxes, or a crowd-pleasing brunch.
Nutrition
Health and nutrition benefits
High in protein: Each quiche contains over 6g of protein from eggs and goat's cheese, which helps reduce blood sugar levels and keeps you fuller for longer.
Rich in vitamins & antioxidants: Kale, sweet potato, and red pepper provide vitamin A for healthy skin and vision, vitamin C for immune support, and fibre to aid digestion. These colourful vegetables boost both the nutrition and flavour.
Lighter carbohydrate crust: Using grated sweet potato and flour instead of traditional pastry cuts back on refined carbohydrates, saturated fats and empty calories. This quiche crust is a wholesome base that adds fibre and natural sweetness, without the heaviness of standard crusts.
How to make it
Time
Prep: 20 minutes, cook: 30-25 minutes
Serves
Six people
Ingredients
Base
½ medium sweet potato, peeled and grated
½ cup plain flour, whole wheat, white or almond
1 egg
1 dsp olive oil
½ tsp dried oregano (or to taste)
Salt and black pepper, to taste
Filling
1 shallot, finely chopped and sautéed
3 eggs
½ red bell pepper, finely chopped
2 kale leaves, stems removed and leaves shredded
¼ tsp dried oregano
Salt and black pepper, to taste
30g goat's cheese, crumbled
Method
For the base
1. Preheat the oven to 220C and sprinkle a little flour to the base of a muffin tin to prevent sticking. I personally like using an aluminium non-stick.
2. Peel and grate 1 medium sweet potato using the large holes of a cheese grater.
3. Transfer grated sweet potato to a medium bowl. Sprinkle with 1/2 tsp salt and let sit for 15-20 minutes to draw out moisture.
4. Place the sweet potato in a clean towel or paper towels and squeeze out as much moisture as possible. Discard the liquid.
5. Combine the grated sweet potato with 1/2 cup flour (I prefer whole wheat or almond), 1 egg, 1 dessert spoon olive oil, a pinch of oregano and salt and black pepper, to taste.
6. Mix thoroughly until a sticky dough forms. Divide the mixture evenly between the 6 muffin cups. Press down firmly into the bottom of each to create a base about 1cm thick. (Do not press up the sides.)
7. Bake the crusts for 15-18 minutes, or until it begins to brown slightly. Remove from the oven and let cool slightly while you prepare the filling.
For the filling
1. Sauté 1 shallot in a pan with a little olive oil until soft and slightly caramelised and set aside.
2. In a bowl, whisk together the 3 eggs, salt and pepper, to taste, 1/4 tsp dried oregano.
3. Add the sautéed shallot onto the base of each quiche, before adding the red pepper and shredded kale leaves (stems removed).
4. Pour the egg mixture over the top, being careful not to overflow. Top each with crumbled goat's cheese (about 5g per quiche).
5. Cover with foil and bake at 220C for 15 minutes, or until the egg is set and the tops are lightly golden.
6. Uncover and bake for another 5 minutes before removing from the oven and allowing to cool for a few minutes before removing from the muffin tin. Serve warm or at room temperature.
Back to menu
Chicken coronation baby gems
Forget the heavy, cloying, calorific classic. This coronation chicken recipe is a vibrant, fresher take, boasting a deliciously crunchy texture and significant health benefits. I've swapped the traditional rich mayonnaise and sweet mango chutney for protein-rich Greek yogurt and zesty lime juice, creating a sauce that's not only brighter and lighter but also wonderfully bold. This lighter yet flavourful base, perfectly complements the tender chicken, while the recipe's rich texture, featuring crunchy celery and chewy raisins, elevates the dish to something truly memorable – a coronation chicken that's anything but one-note.
Nutrition (per 100g)
Health and nutrition benefits
Healthy Fats: The Greek yogurt and roasted cashews provide healthy monounsaturated and polyunsaturated fats, which are beneficial for heart health.
Reduced Sugar: Mango chutney is typically used in most recipes, which is high in sugar. This recipe uses a small amount of honey and relies more on the natural sweetness of the apple and raisins, resulting in lower overall sugar content.
Antioxidants and Vitamins: The inclusion of apple, celery, red onion, and coriander adds a wider range of vitamins, minerals, and antioxidants to the dish.
How to make it
Time
Prep: 20 minutes, cooking: 20-30 minutes (30 minutes to chill)
Serves
4-6 people
Ingredients
2 skinless chicken breasts
1 tbsp olive oil (for cooking chicken)
Salt and freshly ground black pepper, to taste
2 baby gem heads
½ medium apple, grated
1 stick celery, chopped
1 handful fresh coriander, chopped
1 handful golden raisins
½ red onion, finely chopped
1 dsp honey
1 dsp lime juice
3 ⁄4 cup Greek yogurt
1 tbsp curry powder
30g chopped cashews, roasted
Method
Step one: Cook the chicken (for tender shredding)
1. Place the chicken breasts in a medium saucepan and cover them with cold water or chicken broth, ensuring they are submerged by about an inch.
2. Bring the liquid to a gentle simmer over medium heat. It's important not to boil vigorously.
3. Once simmering, reduce the heat to low, cover the pan, and let the chicken cook gently for 15-20 minutes. The chicken is done when the thickest part is no longer pink in the centre. Poaching is an excellent method for keeping the chicken moist and tender, perfect for shredding.
4. Carefully remove the cooked chicken from the liquid and let it cool slightly on a cutting board.
5. Using two forks, shred the chicken breasts into bite-sized pieces.
Step two: Prepare the baby gem lettuce cups
6. Trim the ends of the baby gem lettuce heads and separate the individual leaves. You should get a good number of usable 'cups' from two heads.
7. Wash the leaves thoroughly under cool water.
8. Gently pat the leaves dry with paper towels or use a salad spinner to remove excess moisture.
9. Arrange the lettuce cups on a serving platter, ready to be filled.
Step three: Make the coronation chicken salad
10. In a large bowl, mix together the Greek yogurt, curry powder, honey, lime juice, salt, and pepper until smooth and well combined, creating your creamy sauce.
11. Add the shredded chicken, chopped celery, red onion, golden raisins, grated apple, and chopped coriander to the bowl with the sauce.
12. Gently toss everything together until all the ingredients are evenly coated in the dressing then fold in the chopped cashews.
13. Taste the salad and adjust the seasoning as needed. You can add more salt, pepper, curry powder, or a little extra lime juice or honey to suit your preference.
Step four: chill and serve
14. Cover the bowl and refrigerate for at least 30 minutes before serving. This chilling time allows the flavours to combine beautifully and the salad to become refreshingly cold. The salad can be made up to a day in advance.
15. To serve, generously spoon the coronation chicken salad mixture into the prepared baby gem lettuce cups and serve.
Healthy creamy herb and mustard potato salad
This healthy potato salad is a fresh, flavour-packed twist on the classic side dish – without the heaviness of traditional mayonnaise-based versions. Tossed in a light, refreshing dressing made from Greek yogurt and wholegrain mustard, it delivers all the creaminess with less calories and healthier fat. This is the perfect companion for summer picnics, barbecues, or as a nourishing side to any main.
Nutrition
Health and nutrition benefits
Heart healthy: Using Greek yogurt instead of mayonnaise significantly reduces saturated fat and overall calories, making it a heart-healthier alternative to traditional potato salad.
Rich in fibre and potassium: Potatoes, especially when eaten with the skin, are a great source of fibre and potassium, which support digestion and help regulate blood pressure.
Cooling properties: Ingredients like Greek yogurt, parsley, and dill have naturally cooling properties and help regulate body temperature and refresh the palate, especially in hot weather.
How to make it
Time
Prep: 15 minutes, cooking: 15 minutes
Serves
4-6 people
Ingredients
1 kg small red potatoes, cut into halves and quarters
1 shallot, thinly sliced
2 spring onions, chopped
1 small clove garlic, finely chopped
2½ tbsp fresh dill, chopped
2½ tbsp fresh parsley, chopped
1 tsp grainy mustard
2 tbsp extra virgin olive oil
Salt and black pepper, to taste
2 tbsp Greek yogurt
Method
1. Boil the potatoes in salted water until just tender (about 10–15 minutes, depending on size). Drain and set aside to cool.
2. In a small bowl, whisk together the olive oil, grainy mustard, Dijon mustard, Greek yogurt, salt, and pepper.
3. In a large bowl, combine the warm potatoes with the shallots, spring onions, garlic, dill, and parsley.
4. Pour the mustard dressing over the potatoes and toss gently to coat evenly.
5. Let sit for at least 15–20 minutes to allow flavours to develop. Serve warm or at room temperature.