Healthy Picnic Food

12 Gluten & Dairy-Free Picnic Recipes

Make your picnic a healthy one with these delicious gluten and dairy-free picnic foods. All recipes are made with nutritious, organic whole foods.

Spiced beetroot chutney with rosemary and walnut crackers

These nutritious gluten-free crackers are full of fibre, protein and healthy fats, making a great alternative to flour-based crackers. The beetroot chutney perfectly complements the crackers with its mildly spiced flavour of aromatic herbs and spices including ginger, cinnamon and cloves.

Cashew nut cheeze

This delicious cashew cheeze is a dairy-free alternative to cream cheese. Made with raw cashews and nutritional yeast, it is rich in fibre and protein, and provides a good source of vitamin B12 which is an essential nutrient for energy production and the nervous system.

Turmeric hummus

Hummus is a picnic favourite as it makes a great sharing plate served with crunchy vegetables or crackers. Turmeric is loaded with nutrients, antioxidants (to protect cells from damage) and immune-boosting properties. It also contains compounds to reduce inflammation, aid detoxification and support the body against cancer-causing toxins.

Cucumber roll ups

These gluten-free cucumber roll ups are a huge hit with kids so they make a great addition to picnics and lunch boxes. You can change the fillings and add any vegetable combination you like – they work well with peppers, carrots and butternut squash too. The zesty, dairy-free dressing is great for dipping or you can drizzle it over the rolls.

Red chicory with carrot hummus

These vibrant and tasty red chicory hors d’oeuvres are filled with delicious, sweet roasted carrot hummus and topped with a fruity vegan stuffing made from chestnuts, apples, cranberries and orange. They make an excellent sharing platter for picnics and parties.

Tomato and pesto galette

Free from gluten, dairy and refined sugars, this savoury galette is lined with basil pesto and sweet tomatoes, and encased in a crumbly buckwheat pastry. Providing a good source of fibre and protein, you’ll be full up and satiated until dinner time. It can be eaten hot or cold, either on its own or accompanied with a salad.

Sun-dried tomato and olive tartlets

These mini tartlets make a fantastic starter or picnic nibble. The gluten and dairy-free pastry is made with grounds almonds, walnuts, flaxseeds and nutritional yeast, providing a good dose of healthy fats, fibre and B vitamins. Filled with Kalamata olives, sweet sun-dried tomatoes and aromatic basil, these tasty tartlets are always a winner.

Spinach and quinoa balls

Packed with fibre and plant protein, these spinach and quinoa balls provide a good source of fuel for cells. Made with tahini, almonds and spinach, they are rich in magnesium, calcium and iron – important nutrients for growth and development, maintaining energy levels, and bone and muscle health. Served with a delicious broccoli pesto dip, they are perfect for picnics and lunch boxes.

Raspberry and flapjack coconut bites

Flapjacks are a favourite sweet treat enjoyed by many. These mini raspberry and flapjack coconut bites are quick and easy to make and are ideal for picnics. Naturally sweet, dates provide a good source of fibre which is important for maintaining gut health. Pecans, walnuts, peanuts and flaxseed are high in essential fatty acids and protein, both of which keep you satiated and hunger at bay.

Rhubarb and apple tart

With its sweet fruity centre and crispy golden pastry (gluten and dairy free), this rhubarb and apple tart is another picnic favourite and very fitting for the Queen’s Jubilee. Rhubarb is rich in vitamin K, an important nutrient for bone metabolism and bone density. It’s also an excellent source of antioxidants which support the immune system and protect cells from damage caused by environmental toxins.

Butternut squash, cinnamon and pecan scones

These yummy sweet scones are a great picnic treat. Made from a base of ground flaxseed and almonds, these gluten-free scones are bound together with roasted squash and coconut oil. With their slightly nutty texture, they can be served hot or cold, on their own or with dairy-free cream and jam.

Mixed berry chia jam

Serve your scones with this simple, homemade berry jam. Bursting with flavour and free from refined sugars, this guilt-free chia jam is high in protein, fibre and essential fats. When you taste it, you won’t want to eat any other jam! It can also be added to gluten-free bread, quinoa porridge, banana pancakes or coconut yoghurt.

Learn more about healthy cooking and nutrition:

Natural Chef
Vegan Natural Chef
Healthy Sourdough Baking course
Nutrition for Everyday Living
Vegan Nutrition for Everyday Living.

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