15 High-Protein Picnic Meals for Summer
Picnics are all fun and games until everyone’s starving again 30 minutes later. The solution? High-protein meals that travel well, taste great cold or room-temp, and keep you full while you lounge on that picnic blanket.
These meals are packed with lean meats, eggs, legumes, and dairy (with a few plant-based options too!)—so whether you’re chasing toddlers at the park or just chilling under a shady tree, you’ll have the fuel to enjoy every sunny minute.
1. Grilled Chicken Pasta Salad (Protein-Packed)
Description:
This isn’t your typical mayo-drenched pasta salad. We’re talking juicy grilled chicken, high-protein pasta (like chickpea or lentil pasta), fresh veggies, and a tangy vinaigrette. It’s meal-worthy, travels like a champ, and hits that perfect balance of fresh + filling.
Ingredients:
- 2 cups cooked high-protein pasta (chickpea or lentil-based)
- 1 grilled chicken breast, sliced
- ½ cup cherry tomatoes, halved
- ½ cup cucumber, diced
- ¼ cup crumbled feta
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt, pepper, and dried oregano
Instructions:
- In a large bowl, combine pasta, chicken, tomatoes, cucumber, and feta.
- In a small jar, shake olive oil, lemon juice, salt, pepper, and oregano.
- Pour dressing over salad and toss to combine.
- Chill before packing and serve cold.
2. Turkey Hummus Veggie Wraps
Description:
These protein-loaded wraps are portable, mess-free, and super customizable. Lean deli turkey + creamy hummus + crunchy veggies = the kind of healthy picnic food you’ll actually crave.
Ingredients:
- 2 whole wheat or low-carb wraps
- 4 slices deli turkey
- ¼ cup hummus
- ½ cup shredded carrots
- ½ cucumber, sliced into strips
- Handful of spinach or arugula
Instructions:
- Spread hummus over each wrap.
- Layer turkey, veggies, and greens on top.
- Roll tightly and slice in half or into pinwheels.
- Wrap in foil or parchment for easy picnic transport.
3. Tuna & White Bean Salad
Description:
Tuna and white beans are both protein powerhouses—and when tossed in olive oil, lemon juice, and herbs, they make a super fresh and satisfying picnic dish that’s way more exciting than basic tuna salad.
Ingredients:
- 1 can tuna (in olive oil or water), drained
- 1 can white beans (cannellini or navy), rinsed
- ¼ red onion, finely chopped
- 1 tablespoon olive oil
- Juice of ½ lemon
- 1 tablespoon chopped parsley
- Salt and black pepper
Instructions:
- In a bowl, mix tuna, beans, and red onion.
- Add olive oil, lemon juice, parsley, salt, and pepper.
- Stir gently and chill until ready to serve.
4. Hard-Boiled Egg Snack Boxes
Description:
Sometimes simple = genius. These bento-style boxes include protein-rich hard-boiled eggs alongside snacks like cheese cubes, almonds, veggies, and a few berries. It’s a protein picnic meal that feels like adult Lunchables.
Ingredients:
- 2 hard-boiled eggs, peeled
- ¼ cup cheese cubes
- ¼ cup baby carrots or sliced peppers
- 2 tablespoons almonds or cashews
- A handful of grapes or berries
Instructions:
- Place all ingredients into a divided snack box or bento container.
- Store chilled and enjoy cold.
5. Chickpea & Quinoa Power Bowls
Description:
Packed with plant-based protein, this colorful bowl combines quinoa, chickpeas, and veggies with a lemony tahini drizzle. It’s vibrant, nutrient-dense, and perfect for vegan or vegetarian picnic goers.
Ingredients:
- 1 cup cooked quinoa
- ½ cup canned chickpeas, rinsed
- ½ cup shredded carrots
- ½ avocado, sliced
- 2 tablespoons tahini
- Juice of 1 lemon
- Salt, pepper, garlic powder
Instructions:
- In a bowl or container, layer quinoa, chickpeas, carrots, and avocado.
- In a jar, shake tahini, lemon juice, salt, pepper, and a little water until smooth.
- Drizzle dressing over the bowl just before eating.
6. Salmon Avocado Salad Lettuce Boats
Description:
Fresh, omega-3-rich salmon gets flaked and tossed with creamy avocado, lemon, and crunchy celery—then spooned into crisp romaine or butter lettuce leaves. It’s cool, clean, and high in protein with zero bread needed.
Ingredients:
- 1 cooked salmon fillet, flaked
- ½ avocado, diced
- 1 stalk celery, finely chopped
- Juice of ½ lemon
- Salt and pepper to taste
- Romaine or butter lettuce leaves
Instructions:
- In a bowl, mix salmon, avocado, celery, lemon juice, salt, and pepper.
- Spoon into washed, dry lettuce leaves.
- Pack in an airtight container and serve chilled or at room temp.
7. Mini Chicken Skewers with Yogurt Dip
Description:
Bite-sized grilled chicken skewers are easy to prep ahead and super fun to eat with your fingers. Add a creamy Greek yogurt dip on the side for extra protein and flavor. Perfect for kids and adults alike!
Ingredients:
- 1 large chicken breast, cut into cubes
- 1 tablespoon olive oil
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- Salt and pepper
- Greek yogurt + lemon juice + dill (for dip)
- Toothpicks or mini skewers
Instructions:
- Toss chicken with oil, garlic powder, paprika, salt, and pepper.
- Thread onto skewers and grill or pan-sear until cooked through.
- Mix Greek yogurt, lemon juice, and dill for dipping sauce.
- Chill both components and serve together cold or room temp.
8. Edamame Quinoa Salad
Description:
Edamame is a total plant-based protein powerhouse. Combine it with fluffy quinoa, crunchy veggies, and a zesty sesame-ginger dressing, and you’ve got a refreshing, Asian-inspired salad that holds up great on hot days.
Ingredients:
- 1 cup cooked quinoa
- ½ cup cooked shelled edamame
- ¼ cup shredded carrots
- ¼ cup diced cucumber
- 1 tablespoon soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- ½ teaspoon grated ginger
Instructions:
- In a large bowl, mix quinoa, edamame, carrots, and cucumber.
- In a small bowl, whisk soy sauce, vinegar, sesame oil, and ginger.
- Pour dressing over salad and toss to combine.
- Chill before packing.
9. Egg Muffin Cups
Description:
Portable, poppable, and protein-packed—egg muffin cups are basically mini frittatas that work just as well cold as they do hot. Load them with veggies, cheese, or turkey sausage and you’ve got a picnic MVP.
Ingredients:
- 4 eggs
- ¼ cup milk or dairy-free alternative
- ¼ cup diced bell peppers
- ¼ cup spinach, chopped
- ¼ cup shredded cheese (optional)
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F (190°C).
- Whisk eggs, milk, salt, and pepper in a bowl.
- Stir in veggies and cheese.
- Pour into greased muffin tin and bake 15–18 minutes.
- Cool completely and store in fridge before packing.
10. Cottage Cheese & Turkey Lettuce Wraps
Description:
This high-protein wrap swaps bread for lettuce and mayo for creamy cottage cheese. It’s savory, crunchy, and a seriously satisfying no-fuss meal for when you want something light but filling.
Ingredients:
- 4 slices deli turkey
- ½ cup cottage cheese
- 1 tablespoon chopped chives or green onion
- ½ cucumber, thinly sliced
- Romaine or iceberg lettuce leaves
Instructions:
- In a small bowl, mix cottage cheese with chives.
- Lay lettuce leaves flat and layer turkey, a spoonful of cottage cheese, and cucumber slices.
- Roll gently or fold taco-style.
- Chill until ready to eat.
11. Rotisserie Chicken Mason Jar Salad
Description:
This grab-and-go salad stacks all the good stuff in a mason jar: juicy rotisserie chicken, crunchy veggies, creamy dressing, and a sprinkle of seeds. It’s high-protein, no-cook, and the perfect way to picnic with zero soggy lettuce.
Ingredients:
- 1 cup shredded rotisserie chicken
- ½ cup chopped romaine or spinach
- ¼ cup cherry tomatoes, halved
- ¼ cup shredded carrots
- 2 tablespoons ranch or vinaigrette
- 1 tablespoon sunflower seeds
Instructions:
- Add dressing to the bottom of a mason jar.
- Layer in carrots, tomatoes, chicken, greens, and seeds.
- Seal, store upright, and shake just before eating.
12. Lentil & Feta Mediterranean Bowl
Description:
Lentils are loaded with fiber and protein—and when paired with tangy feta, fresh veggies, and olive oil, they become a flavorful Mediterranean-style bowl that holds up beautifully at room temp.
Ingredients:
- ¾ cup cooked lentils
- ¼ cup chopped cucumber
- ¼ cup cherry tomatoes, halved
- 2 tablespoons crumbled feta
- 1 tablespoon olive oil
- 1 teaspoon lemon juice
- Salt and pepper
Instructions:
- In a bowl or container, mix lentils, cucumber, tomatoes, and feta.
- Drizzle with olive oil and lemon juice.
- Toss to combine and chill until picnic time.
13. Smoked Salmon Cream Cheese Roll-Ups
Description:
These no-cook roll-ups are packed with protein and perfect for a fancy-feeling picnic. Smoked salmon wrapped around herbed cream cheese and cucumber strips = fresh, salty, creamy goodness in every bite.
Ingredients:
- 4 oz smoked salmon slices
- ¼ cup cream cheese (plain or herbed)
- ½ cucumber, sliced into matchsticks
- Optional: fresh dill or lemon zest
Instructions:
- Spread cream cheese over each salmon slice.
- Place cucumber slices on one end and roll up.
- Secure with toothpicks and chill in a container.
14. Black Bean Avocado Rice Salad (Cold Burrito Bowl)
Description:
This cold burrito bowl skips the tortilla and piles on the flavor. Black beans add plant-based protein, and avocado brings creamy satisfaction. Toss it all together for a high-protein, make-ahead winner.
Ingredients:
- ½ cup cooked brown rice or cauliflower rice
- ½ cup canned black beans, rinsed
- ¼ avocado, diced
- ¼ cup corn (fresh or frozen)
- 2 tablespoons salsa
- 1 tablespoon lime juice
- Salt, pepper, and chopped cilantro
Instructions:
- In a bowl, combine rice, beans, corn, avocado, and salsa.
- Squeeze lime juice on top and sprinkle with cilantro.
- Mix and pack in a chilled container.
15. High-Protein Pasta Jar with Pesto & Chicken
Description:
This chilled pasta jar is layered with high-protein pasta (like chickpea or edamame), grilled chicken, and herby pesto. It’s bold, portable, and feels way more gourmet than your usual picnic fare.
Ingredients:
- 1 cup cooked high-protein pasta
- ½ grilled chicken breast, chopped
- 1 tablespoon pesto
- ¼ cup cherry tomatoes, halved
- 1 tablespoon grated parmesan (optional)
Instructions:
- Layer pesto at the bottom of a mason jar.
- Add pasta, chicken, and tomatoes.
- Sprinkle with parmesan.
- Mix before serving.
