15 High-Protein Picnic Recipes to Keep You Full All Day
Let’s be real — most picnic snacks are cute, but they won’t keep you full for more than 20 minutes. If you want to actually stay energized during your sunny adventures (or impress your friends with your next-level spread), it’s time to pack some high-protein goodness.
These 15 recipes are easy to prep, picnic-ready, and packed with protein, so you won’t be stuck munching on chips and dreaming about your next meal. From handheld wraps to protein-packed pasta and roll-ups, these bites are just as satisfying as they are sunshine-approved.
1. Chicken Avocado Salad Lettuce Wraps
Description:
Creamy, protein-rich, and super refreshing — these lettuce wraps are a dream on hot picnic days. The combo of shredded chicken and avocado gives you healthy fats + lean protein, all wrapped in crisp lettuce leaves.
Ingredients:
- 1 cooked chicken breast, shredded
- ½ ripe avocado, mashed
- 1 tbsp Greek yogurt or mayo
- 1 tsp lemon juice
- Salt, pepper, garlic powder
- Butter lettuce leaves
Instructions:
- Mix chicken, mashed avocado, yogurt, lemon juice, and seasoning.
- Spoon into washed lettuce leaves.
- Pack chilled and wrap in parchment for travel.
2. Turkey & Cheese Roll-Ups (No Bread!)
Description:
These keto-style roll-ups are basically deli meat sushi. Turkey and cheese wrapped together, maybe with a pickle or a strip of bell pepper inside — easy to pack, fun to eat, and super satisfying.
Ingredients:
- 6 slices turkey breast
- 3 slices cheddar or Swiss cheese
- Optional: pickle spears, cucumber sticks, or bell pepper slices
Instructions:
- Place cheese slice on turkey, add veggie if using.
- Roll tightly and secure with a toothpick.
- Keep chilled in a container until ready to eat.
3. Hard-Boiled Egg & Hummus Snack Boxes
Description:
These are like protein bento boxes for grown-ups. Pair boiled eggs with a scoop of hummus, crunchy veggies, and a sprinkle of everything bagel seasoning — snacky, filling, and perfect for portion control.
Ingredients:
- 2 hard-boiled eggs
- 3 tbsp hummus
- Carrot sticks, cucumber, bell pepper
- Everything bagel seasoning (optional)
Instructions:
- Slice eggs or keep whole.
- Pack with hummus in a compartmentalized container.
- Add fresh veggie dippers and seasoning on the side.
4. Tuna Salad-Stuffed Mini Bell Peppers
Description:
No bread? No problem. Sweet mini bell peppers make the perfect crunchy “boats” for protein-rich tuna salad. Bonus: they stay crisp and don’t get soggy!
Ingredients:
- 1 can tuna in water or olive oil, drained
- 1 tbsp mayo or Greek yogurt
- 1 tsp mustard
- Salt, pepper, celery or red onion (optional)
- Mini bell peppers, halved and deseeded
Instructions:
- Mix tuna salad ingredients in a bowl.
- Spoon into halved mini bell peppers.
- Chill and store in an airtight container for transport.
5. Greek Chicken Pasta Salad (High-Protein & Gluten-Free)
Description:
This colorful pasta salad swaps in protein pasta (like chickpea or lentil pasta) and packs in grilled chicken, olives, feta, and cucumbers. It’s refreshing, filling, and totally meal-worthy.
Ingredients:
- 1 cup cooked protein pasta (chickpea/lentil)
- 1 grilled chicken breast, chopped
- ¼ cup cherry tomatoes, halved
- ¼ cup cucumber, chopped
- 2 tbsp crumbled feta
- 1 tbsp olive oil + lemon juice
Instructions:
- Toss everything in a large bowl.
- Season with salt, pepper, and oregano.
- Chill before packing in containers.
6. Cottage Cheese Egg Salad Sandwiches (or Wraps)
Description:
Swap half the mayo for cottage cheese and you’ve got a high-protein twist on classic egg salad. Serve it on low-carb wraps, bread, or lettuce — either way, it’s picnic magic.
Ingredients:
- 3 hard-boiled eggs, chopped
- 2 tbsp cottage cheese
- 1 tbsp mayo
- Salt, pepper, paprika
- Lettuce, wrap, or bread of choice
Instructions:
- Mash eggs with cottage cheese, mayo, and seasoning.
- Spread onto lettuce or wraps.
- Slice and pack in parchment for easy serving.
7. Spicy Chickpea & Avocado Mash Dip
Description:
More than just a dip — this chickpea mash is high in plant protein, loaded with flavor, and perfect for scooping with low-carb crackers or veggie sticks.
Ingredients:
- 1 can chickpeas, rinsed
- ½ avocado
- 1 tbsp lemon juice
- ½ tsp chili flakes or hot sauce
- Salt, pepper, cumin
Instructions:
- Mash chickpeas and avocado together.
- Stir in seasonings and lemon juice.
- Pack in jars or mini containers with dippers.
8. Smoked Salmon Cucumber Bites
Description:
Elegant, refreshing, and surprisingly protein-packed — these little bites are made with cucumber rounds, herbed cream cheese, and smoked salmon on top. They’re low-carb and totally picnic chic.
Ingredients:
- 1 cucumber, sliced into thick rounds
- 3 oz smoked salmon
- 3 tbsp cream cheese
- 1 tsp lemon juice
- Fresh dill or chives
Instructions:
- Mix cream cheese with lemon juice and herbs.
- Spread onto cucumber slices.
- Top with salmon and pack chilled.
9. Mini Chicken Meatball Skewers
Description:
These juicy, protein-rich chicken meatballs are bite-sized, skewer-ready, and perfect for dipping. They’re great warm or cold, and a hit with both kids and adults.
Ingredients:
- ½ lb ground chicken
- 1 egg
- 2 tbsp almond flour
- 1 garlic clove, minced
- 1 tsp Italian seasoning
- Salt and pepper
Instructions:
- Mix ingredients and form into small meatballs.
- Bake or pan-fry until cooked through.
- Thread 2–3 onto mini skewers and chill.
10. High-Protein Hummus & Turkey Roll-Ups
Description:
Creamy hummus + lean turkey breast rolled together for the easiest, tastiest snack. Throw in spinach or shredded carrots for crunch and you’ve got a protein-forward, veggie-loaded bite.
Ingredients:
- 4 slices turkey breast
- 2 tbsp hummus
- Baby spinach or shredded carrots
Instructions:
- Spread hummus over turkey slices.
- Add spinach or carrots and roll tightly.
- Slice or pack whole, wrapped in parchment.
11. Edamame & Feta Salad Cups
Description:
This colorful, no-cook salad is full of plant-based protein from edamame and topped with creamy feta. It’s refreshing, fiber-filled, and perfect for scooping with lettuce or crackers.
Ingredients:
- 1 cup shelled edamame (cooked)
- ¼ cup crumbled feta
- 2 tbsp chopped red bell pepper
- 1 tbsp olive oil
- Lemon juice, salt, and pepper
Instructions:
- Mix all ingredients in a bowl.
- Spoon into mini containers or lettuce cups.
- Chill and serve cold.
12. Protein-Packed Deviled Eggs
Description:
A classic picnic favorite gets a high-protein upgrade with Greek yogurt or cottage cheese in the filling. Sprinkle on smoked paprika for a little picnic flair.
Ingredients:
- 6 hard-boiled eggs
- 2 tbsp Greek yogurt or cottage cheese
- 1 tsp mustard
- Salt, pepper, smoked paprika
Instructions:
- Halve eggs and remove yolks.
- Mash yolks with yogurt, mustard, and seasoning.
- Fill egg whites and dust with paprika.
13. Grilled Chicken & Veggie Wraps
Description:
Pre-grilled chicken breast, wrapped up with crunchy veggies and a creamy high-protein dressing. Great for meal prep, easy to eat with one hand, and won’t fall apart in the cooler.
Ingredients:
- 1 cooked chicken breast, sliced
- ½ cup shredded lettuce or spinach
- ¼ cup sliced cucumber or bell pepper
- 1 tbsp high-protein dressing (Greek yogurt or ranch)
- Low-carb wrap
Instructions:
- Layer ingredients in wrap.
- Roll tightly and slice in half.
- Wrap in foil or parchment and keep chilled.
14. Peanut Butter Protein Balls
Description:
Perfect for a quick energy boost! These no-bake protein balls are packed with nut butter, oats, and protein powder — a sweet-but-sensible treat that fits in your picnic basket.
Ingredients:
- ½ cup natural peanut butter
- ¼ cup protein powder
- ¼ cup oats (or almond flour for lower carb)
- 1 tbsp honey or sugar-free syrup
- Dash of cinnamon or vanilla
Instructions:
- Mix all ingredients in a bowl.
- Roll into 1-inch balls.
- Chill and pack in airtight container.
15. Egg Muffins with Veggies & Cheese
Description:
These portable egg muffins are like frittatas in cupcake form — full of eggs, cheese, and your favorite veggies. High in protein, zero fuss, and easy to prep in bulk.
Ingredients:
- 6 eggs
- ¼ cup shredded cheese
- ¼ cup chopped veggies (peppers, spinach, onion)
- Salt and pepper
Instructions:
- Whisk eggs and stir in veggies and cheese.
- Pour into greased muffin tin.
- Bake at 375°F (190°C) for 15–18 minutes.
- Cool, pack, and enjoy cold or room temp.
