15 High-Protein Picnic Recipes
Who says picnic food has to be all chips and cookies? If you’re looking to enjoy the sunshine and stay satisfied, these high-protein picnic recipes have your back (and your biceps 💪).
Each one is easy to prep, portable, and packed with protein—whether you’re looking to build muscle, stay energized, or just avoid that mid-picnic crash. From flavor-packed salads to hearty wraps and no-fuss skewers, you’ll be powered up and picnic-ready in no time.
1. Grilled Chicken Wraps with Hummus & Veggies
Description:
These wraps are lean, mean, and protein-packed. Grilled chicken breast slices, creamy hummus, and crisp veggies make this wrap both satisfying and refreshing—a solid meal that travels well and tastes great cold.
Ingredients:
- 2 large whole wheat tortillas
- 1 grilled chicken breast, sliced
- ½ cup hummus
- ½ cucumber, julienned
- ½ bell pepper, sliced
- Handful of spinach or arugula
Instructions:
- Spread hummus over each tortilla.
- Layer in sliced chicken and vegetables.
- Roll tightly and slice in half.
- Wrap in foil or parchment and chill until serving.
Protein per wrap: ~30g
2. Tuna & White Bean Salad
Description:
This protein-packed salad is bright, herby, and requires zero cooking. Tuna and cannellini beans team up with lemon and olive oil for a clean, Mediterranean-style dish that only gets better after chilling.
Ingredients:
- 1 can tuna in water or olive oil, drained
- ½ can white beans (cannellini or navy), rinsed
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1 tablespoon chopped parsley or basil
- Salt and pepper to taste
Instructions:
- Combine tuna and beans in a bowl.
- Drizzle with olive oil and lemon juice.
- Add herbs, season to taste, and mix well.
- Chill before packing for the picnic.
Protein per serving: ~25g
3. Turkey, Cheese & Egg Muffins
Description:
These bite-sized, portable egg muffins are packed with protein from turkey, eggs, and cheese. Make a batch ahead of time and enjoy cold or room temp—no utensils required!
Ingredients:
- 6 eggs
- ½ cup chopped deli turkey or turkey bacon
- ¼ cup shredded cheddar or mozzarella
- ¼ cup chopped spinach
- Salt and pepper
Instructions:
- Preheat oven to 375°F (190°C).
- Whisk eggs and stir in turkey, cheese, spinach, and seasoning.
- Pour into greased or lined muffin tin (makes 6–8).
- Bake 15–18 minutes. Cool and pack.
Protein per muffin: ~7g
4. Chickpea & Quinoa Power Salad
Description:
This plant-based powerhouse is full of protein, fiber, and flavor. Chickpeas and quinoa form the base, while fresh herbs, veggies, and lemon dressing tie it all together for a light yet filling picnic bowl.
Ingredients:
- 1 cup cooked quinoa
- 1 can chickpeas, rinsed
- ½ cup cherry tomatoes, halved
- ½ cucumber, diced
- ¼ cup chopped parsley
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper
Instructions:
- Toss quinoa, chickpeas, and veggies in a large bowl.
- Whisk together olive oil, lemon juice, salt, and pepper.
- Pour dressing over salad and toss to combine.
- Chill before serving.
Protein per serving: ~18g
5. Beef Jerky & Cheese Snack Boxes
Description:
This is the easiest, no-prep option for a protein-rich snack. Just build a picnic snack box with jerky, cheese cubes, boiled eggs, and nuts. It’s like adult lunchables—but with way more gains.
Ingredients:
- ¼ cup beef jerky or turkey jerky
- ¼ cup cubed cheddar or pepper jack cheese
- 1 hard-boiled egg
- Handful of almonds or pistachios
Instructions:
- Arrange everything in a bento box or snack container.
- Store in the fridge or a cooler until picnic time.
- Enjoy protein without needing a fork.
Protein per box: ~30–35g
6. Grilled Chicken Skewers with Tzatziki
Description:
Skewers are made for picnics—and these Greek-inspired ones are both juicy and portable. The chicken is seasoned with Mediterranean spices and pairs beautifully with a cool, tangy tzatziki dip on the side.
Ingredients:
- 1 lb chicken breast, cut into cubes
- 1 tablespoon olive oil
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- Salt and pepper
- Wooden skewers (soaked)
- Optional: store-bought or homemade tzatziki for dipping
Instructions:
- Toss chicken with olive oil, spices, salt, and pepper.
- Thread onto skewers and grill until cooked through.
- Cool and refrigerate overnight.
- Serve chilled or room temp with tzatziki.
Protein per skewer: ~20–25g
7. Lentil & Feta Mason Jar Salad
Description:
Lentils are a sneaky-good source of plant protein, and they hold up like champs in a jar. Add feta, crunchy veggies, and a tangy vinaigrette, and you’ve got a meatless meal that satisfies.
Ingredients:
- 1 cup cooked green or brown lentils
- ¼ cup crumbled feta cheese
- ½ cup diced cucumber
- ½ cup chopped bell pepper
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Salt and pepper
Instructions:
- Layer dressing in the bottom of the jar.
- Add lentils, veggies, then feta on top.
- Seal and chill. Shake before serving or pour into a bowl.
Protein per jar: ~18g
8. Salmon & Avocado Lettuce Boats
Description:
These crisp little lettuce cups are packed with healthy fats and protein from salmon and avocado. Light, fresh, and ultra satisfying—perfect for low-carb eaters on the go.
Ingredients:
- 1 can salmon, drained
- ½ avocado, diced
- 1 tablespoon Greek yogurt or mayo
- 1 teaspoon lemon juice
- Salt and pepper
- Romaine or butter lettuce leaves
Instructions:
- In a bowl, mash salmon with avocado, yogurt, lemon, and seasonings.
- Spoon into washed, dried lettuce leaves.
- Pack in a container and serve cold.
Protein per serving (3 boats): ~22g
9. Egg Salad with Cottage Cheese
Description:
Classic egg salad gets a protein upgrade with creamy cottage cheese in the mix. Serve it in sandwiches, lettuce cups, or with whole grain crackers for a high-protein twist on a classic.
Ingredients:
- 4 hard-boiled eggs, chopped
- ¼ cup low-fat cottage cheese
- 1 teaspoon mustard
- Salt and pepper
- Optional: chopped chives or paprika
Instructions:
- Mix chopped eggs with cottage cheese, mustard, and seasoning.
- Chill in a sealed container.
- Scoop into sandwiches or lettuce wraps at the picnic.
Protein per serving: ~20g
10. Black Bean & Chicken Burrito Bowls (Cold)
Description:
These bowls are loaded with lean chicken, fiber-rich beans, and fresh toppings. Made ahead and served cold, they’re just as good as your favorite burrito—but without the tortilla and without the mess.
Ingredients:
- 1 cup cooked brown rice or quinoa
- ½ cup cooked, shredded chicken
- ½ cup black beans
- ¼ cup corn
- ¼ cup salsa
- 1 tablespoon Greek yogurt or guac
Instructions:
- Layer rice, chicken, beans, corn, and salsa in containers.
- Add a dollop of Greek yogurt or guacamole on top.
- Seal and refrigerate until picnic time.
Protein per bowl: ~30g
11. Cottage Cheese & Turkey Wraps
Description:
This wrap is light, lean, and packed with satisfying protein. Creamy cottage cheese replaces mayo or dressing and adds a boost of muscle-building fuel without the heaviness.
Ingredients:
- 1 large whole wheat tortilla
- ¼ cup low-fat cottage cheese
- 2–3 slices deli turkey
- Handful of spinach or arugula
- Sliced tomato or cucumber (optional)
Instructions:
- Spread cottage cheese across the tortilla.
- Layer turkey, greens, and optional veggies.
- Roll tightly, slice in half, and wrap for transport.
- Chill in the fridge or cooler until ready to eat.
Protein per wrap: ~28g
12. Greek Yogurt Chicken Salad Lettuce Cups
Description:
All the flavor of chicken salad, none of the mayo guilt. Greek yogurt makes this creamy and protein-rich, while serving it in lettuce leaves keeps it light and picnic perfect.
Ingredients:
- 1 cooked chicken breast, shredded
- ¼ cup plain Greek yogurt
- 1 tablespoon Dijon mustard
- 1 tablespoon chopped celery or apple
- Salt, pepper, and paprika
- Romaine or butter lettuce leaves
Instructions:
- Mix chicken, yogurt, mustard, and extras in a bowl.
- Spoon into lettuce cups.
- Pack in a container and chill until serving.
Protein per serving (3 cups): ~30g
13. Hard-Boiled Eggs with Veggie Dippers
Description:
Sometimes, simple is best. Hard-boiled eggs are the original high-protein snack—and paired with crunchy veggie sticks and hummus, they make a balanced, no-fuss picnic addition.
Ingredients:
- 2 hard-boiled eggs
- Carrot sticks, cucumber spears, bell pepper slices
- 2 tablespoons hummus
Instructions:
- Slice or pack whole eggs with a sprinkle of salt and pepper.
- Add veggie dippers and hummus in separate compartments.
- Chill in a cooler or lunchbox until serving.
Protein per serving: ~14g
14. Mini Turkey Meatballs with BBQ Dip
Description:
These protein-packed bites are perfect for little hands—or post-hike hunger. Serve them cold with a side of your favorite BBQ or mustard dip and you’ve got a protein punch on the go.
Ingredients:
- 1 lb lean ground turkey
- 1 egg
- ¼ cup breadcrumbs or oats
- 1 teaspoon garlic powder
- Salt and pepper
- Optional: BBQ sauce for dipping
Instructions:
- Preheat oven to 375°F (190°C).
- Mix all ingredients, roll into 1-inch balls, and bake for 15–18 minutes.
- Cool completely and pack with a container of dipping sauce.
Protein per 4 meatballs: ~24g
15. Protein-Packed Hummus & Roasted Chickpea Jars
Description:
Hummus is already protein-rich, but add crunchy roasted chickpeas and veggie sticks and you’ve got a fiber-filled, plant-based power snack perfect for munching in the sun.
Ingredients:
- ½ cup hummus
- ¼ cup roasted chickpeas (store-bought or homemade)
- Veggie sticks (carrot, celery, cucumber, bell pepper)
Instructions:
- Layer hummus in the bottom of a small jar or container.
- Add roasted chickpeas on top (or pack separately if you want them extra crunchy).
- Tuck veggie sticks on the side or serve in a second compartment.
Protein per jar: ~15–18g
