Picnic Recipes for All

by Lianne Phillipson July 12, 2019

Picnic Recipes for All

Warm weather + outdoor eats = picnic

It’s as easy as that.

Well, after you’ve planned the picnic fare that is. Don’t stress out here, it’s all in the planning. You might think that picking up some grab and go options is good enough, but you can easily whip up some incredible, crowd-pleasing offerings that won’t break the bank or your brain. You might have some of the ingredients in the recipes below, but feel free to substitute to make it easy. Swap any of the veggies for your favourites and keep one in there that’s not a crowd-pleaser, just so you can try it out in a different form. 

If you’re stumped with what to serve, remember that picnicking means you can eat with your hands, dive into the salad bowl with forks, graze through a cheese platter and think more snacky foods than what you’d eat at home. 

Here’s a simple list of what you’ll need:

  • Tablecloth or picnic blanket
  • Paper plates that can go in the recycling or compost bin 
  • Bamboo cutlery or a spare set from home that you’ll put in a bag to take home and wash
  • Napkins
  • Damp paper towel for any spillages and to wipe a table down 
  • Paper cups or cups to take home and wash
  • Homemade lemonade: refillable bottles of water or fizzy water with lemon and mint
  • Bags/containers for dirty plates, leftovers and empty glasses 

Nibbly snacks

  • Carrot sticks
  • Celery sticks
  • Zucchini sticks
  • Pepper slices
  • Sugar snap peas
  • Green beans

Dip, dip, dip 

  • Babaganoush 
  • Pure Green Hummus –  recipe in Sprout Right Family Food page 309
  • Carrot spread – recipe below and also on page 180
  • Beany green dip – recipe in Sprout Right Family Food page 181
  • Guacamole

The Main Event 

  • Bean and Veggie Kamut Quesadilla – recipe below and on page 220
  • Rainbow Rice Wraps – recipe in Sprout Right Family Food page 292
  • Mini Fritattas – recipe in Sprout Right Family Food page 257
  • Bean Burgers – recipe in Sprout Right Family Food page 206
  • Mixed Bean Salad – recipe in Sprout Right Family Food page 303
  • Curry Quinoa Salad with Apricots – recipe in Sprout Right Family Food page 300

Sweet ending 

  • Go Faster Granola Bars – recipe in Sprout Right Family Food 231
  • Organic Rice Crisp Squares – recipe in Sprout Right Family Food 229
  • Chocolate Chip Cookie – recipe in Sprout Right Family Food page 311

You may not want to make all the picnic items, so don’t get overwhelmed, better to delegate! Whoever is joining you, ask them to make one of the above and let the picnic collaboration begin! 

Show us some of your picnic photos on social media and tag @liannephillipson! 

Yummy Carrot Spread

Dairy, Egg, Gluten, Nut and Wheat Free. Vegan and Vegetarian.
Makes about 1½ cups (375 mL)

This is a very versatile spread that can be eaten straight up or spread over Finger Food Pancakes or rice cakes. For toddlers, serve it as a dip with raw veggies and crackers. This also makes a great sandwich spread that the whole family will enjoy.


  • 8 medium carrots, peeled and diced
  • 1 clove garlic
  • 1 tablespoon (15 mL) tahini or sunflower seed butter
  • 1 tablespoon (15 mL) chopped fresh cilantro or basil
  • 1 tablespoon (15 mL) extra virgin olive or flaxseed oil
  • 1 teaspoon (5 mL) fresh lemon juice


  1. Steam the carrots until fork-tender. Remove from the heat and let cool for a few minutes.
  2. In a small bowl, combine the carrot with the garlic, tahini, cilantro, olive oil, and lemon juice. Purée until the consistency of a slightly chunky spread.
  3. Best consumed within 3 days, this purée also can be frozen, although the texture may change slightly. Freeze in ice cube trays or baby-safe food containers for up to 1 month.

Carrots are an excellent source of antioxidant compounds and the richest vegetable source of the pro-vitamin A carotenes.

Bean and Veggie Kamut Quesadillas

Egg, Gluten, Nut, and Wheat-Free. Vegetarian.
Makes 3 to 4 quesadillas

These are a crowd pleaser! Make a large batch to take to a picnic or stash some in your bag on a day out. They taste great cold. Feel free to substitute any of your toddler’s favourite veggies. All measurements are estimated—add more of whatever you like.


  • 1 cup (250 mL) adzuki, kidney, and/or cannellini beans, drained and rinsed
  • ½ sweet red pepper, diced
  • ½ cup (125 mL) fresh or frozen corn
  • ½ cup (125 mL) finely chopped broccoli
  • ½ cup (125 mL) chopped cooked chicken (optional)
  • 6 kamut wraps
  • 1 cup (250 mL) shredded goat’s milk or organic dairy mozzarella cheese

For serving:

  • Salsa
  • Guacamole


  1. In a medium bowl, combine the beans, red pepper, corn, broccoli, and chicken (if using).
  2. Heat a large skillet over medium heat. Place a wrap in the skillet and sprinkle with some cheese and then the bean mixture. Sprinkle with a little more cheese and top with another wrap. Press down firmly with your hands or a spatula and cook until crisp. Flip and cook until the other side of the wrap is crisp, the filling is heated through, and the cheese has melted. Serve with salsa or guacamole.
  3. Store the quesadillas in an airtight container in the fridge for up to 3 days.

 Tip: Substitute whole-grain wraps or corn tortillas for the kamut wraps to bring different flavours to the dish.

These quesadillas contain fibre, vitamin C, calcium, protein, and beta carotene.

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