As the weather warms up and the sun starts to shine, it’s getting towards that time of year when we head outdoors and enjoy a fun and delicious picnic with our family. Picnic time can sometimes however be a little overwhelming when looking for options if your little one has a dairy allergy. Here are 23 Delicious Dairy Free Picnic Recipes and Ideas which are perfect for the whole family to enjoy on that sunny day. It’s not all about healthy eating, I have some sweet treats for you too!
When your getting out in that fresh air and you’re planning a day at the beach, a picnic in the park, or a barbecue in your backyard, here’s plenty of dairy-free picnic options for you to try.
Little disclaimer here – As always, remember to check your labels and ensure that the product is free from dairy and also any other allergens you may be avoiding.
Dairy Free Dips
1. Hummus
Is hummus dairy-free? Yes, it is. A classic dip that never disappoints, hummus is a creamy and flavourful spread that’s perfect for dipping fresh vegetables, pitta bread, or tortilla chips. Plus, it’s high in protein, fibre, and healthy fats. You could try making your hummus home or shop-bought will do.
2. Guacamole
Another tasty dip that’s full of healthy fats, guacamole is a great addition to any dairy-free picnic. Simply mash a ripe avocado with squeeze of lime juice, a sprinkle of salt and you have a quick tasty dip for the whole family. You could also try and add in some diced tomatoes and red onion for some extra flavour.
Everyday Homemade has a great recipe for Easy 4 Ingredient Guacamole
3. Crudites
Take your picnic to the next level with a colourful array of crudites or known as sticks of crunchy vegetables to most of us! You could try things such as carrots, cucumber, peppers, or sticks of crunchy celery. Even serve with a few cherry tomatoes (remember to cut in half for the little ones. Use these to dip in your hummus or guacamole. Make sure you pack the wet wipes as little hands can get messy.
4. Pitta Bread
For a soft and fluffy accompaniment to your dips and veggies, pitta bread is a great dairy free choice. Don’t worry about making this yourself (unless you want to) just grab it from your local store, and the best thing is pita breads are so cheap.
Dairy Free Main Courses
5. Coronation Chickpea Sandwich
This dairy free spin on the traditional is packed with tons of flavour and nutrition. Mix up some chickpeas with curry powder, mayonnaise, and dried fruit, and spread it on your favourite bread. I love a crunchy fresh baguette but may be a little tough for tiny mouths.
You can find the link to my recipe here. Trust me, I know it’s a little different but it is a delicious addition to any picnic basket!
6. Falafel
Falafel is also great for summer picnics. These flavorful balls traditionally made from chickpeas, herbs, and spices are perfect for munching on for the whole family. Here’s a quick and easy recipe for you to try. Serve them with a dollop of hummus and you’ve got a protein-packed snack that’s both tasty and filling.
7. Easy & Delicious Dairy-Free Wraps
Why not try a wrap with a difference? We all know the traditional ham, tuna or chicken and if you like it, dairy-free cheese options, but what about trying something new. Veggies! You could try mashed avocado, slices of red pepper and grated carrot, plus I like to add a little sweet corn for that extra crunch.
8. Roasted Vegetable Skewers
Add some colour and flavour to your summer picnic and garden party with roasted veggie skewers. Dice up your favourite vegetables, such as bell peppers, courgette (aubergine) and onions, and roast them in the oven with olive oil and spices such as paprika. Thread them onto skewers and pack them up for your picnic. These can be dipped in your hummus or guac too!
9. High Protein Pasta with Broccoli & Red Peppers
Now this recipe is a little bit different but the colours are amazing. It’s packed with protein and nutrients, simple to make and can be eaten at room temperature.
My favourite recipe can be found at Melissa Traub – Plant based Nutrition
10. A Summer Salad
No picnic is complete without a summer salad and why not try something different. This Mediterranean bean salad is just perfect. With black beans, chickpeas, pepper, cucumber and red onion this is just delicious. Check out the recipe from The Mediterranean Dish.
Perfect Accompaniment to any summer picnic
11. Minty Potato Salad
This delicious and easy dish is a must-have at any family picnic. Simply boil some new potatoes, mix them with mayonnaise or a bit of dairy free butter, and a little chopped mint. You’ve got a crowd-pleasing side dish to serve with your wraps
12. Crisps
For the best picnic, you definitely can’t miss out on crisps (potato chips). They’re a classic picnic food.
Based on the time of writing this post, here are some of my favourites;
- Pringles; original
- Kettle Chips – Seasalt and black pepper, Salt & Vinegar, Lightly Salted
- Lays – Classic, Barbeque, Salt & Vinegar, Limon
- Walkers – ready salted, salt & vinegar, prawn cocktail
- Others – skips, pombears, nice & spicy niknaks – the list goes on!
Just be sure to read the ingredients label to check they’re free from milk as the manufacturers can change the ingredients as they are naughty like that! It must be noted that some of these products are may contains
13. Fresh Fruit Salad
Fresh fruit is always a hit at picnics, and there are plenty of options to choose from. Slice up some watermelon, pack some juicy strawberries, or bring a bunch of grapes to share (remember to cut them in half for little ones).
You could even get the kids involved and make sure fruit kebabs.
Little tip, to stop fruit going brown, especially chopped apple, to squeeze over a little orange or lemon juice.
14. Plant based Cheese
Vegan cheese is a great addition to any picnic spread.
Try sprinkling some on top of your falafels or spreading some soft dairy-free cheese on a slice of bread. It is always best to make sure that the cheese you choose has added calcium and iodine.
Here are some of my favourites which are also fortified with calcium.
- Tesco Plant Chef Soft Cheese – delicious on celery
- Applewood Vegan Smoked Hard Cheese
- Sheese – for the adults the Danish Blue is delicious, for the kids the mild cheddar
- Violife – Cheddarton.
15. Dairy Free Cheese Scones
For a savoury treat that’s perfect for sharing, you could try making some dairy-free cheese scones at home. They’re easy to customise with your favourite flavours, and pair perfectly with many meals. You don’t have to use the traditional shape either, maybe try a star-shaped cookie cutter! Check out my recipe for more info
16. Milk Free Sausage Rolls
Did you know that sausage rolls are so easy to make. One of my favourite recipes is from Becky Excel. These sausage rolls are a great choice for the whole family and also gluten free if required. The recipe does contain mustard, so exclude that if you have an allergy. I also wanted to add that you can use the standard jus roll pastry as this is also free from dairy.
Dairy-free Sweet Treats
So dairy-free treats aren’t all about vegan chocolate (but I have added some in). There are so many more options out there.
For a sweet treat that is simple, delicious, and easy to make these chickpea cookie dough bites will hit the spot. They take no time at all and are packed with fibre and healthy fats from peanut butter. A great picnic food to share with the whole family.
This is definitely a go-to recipe for me
These cookies are so quick and easy to make and should definitely feature on your vegan picnic menu. I love the recipe from easy chickpeasy.
19. Dairy-free Chocolate
Yes, dairy-free chocolate does feature! Choose your favourite and pop it in the basket. There are so many good options out there.
I like to try;
- HiP – this is a plant-based chocolate made from oat
- MooFree – for the whole family to enjoy, moofree are an award winning dairy free chocolate company and their products are also soya free.
- Creative Nature – this company are pretty new to the free form market but their products are absolutely amazing. They are free from the top 14 allergens and also have no may contains.
20. Dairy free Lemon Loaf Cake
How delicious does this look? This is honestly such an easy recipe and is perfect for al fresco dining in the beautiful summer months. The recipe by a fellow dietitian Debbie is just delicious!
21. Easy Vegan Brownies
Who doesn’t love another chocolatey treat. Give these dairy-free brownies a try. They will satisfy any sweet tooth! Adding dark chocolate chips means that these are dairy-free. I’ve got some more info on dark chocolate vs milk chocolate in my blog. Check it out.
22. Dairy Free Ice Cream
No you won’t be able to take this with you when you’re out and about but if you’re planning a picnic at home then here are some dairy free ice cream options to try.
Magnum – Almond, Raspberry Swirl and Vegan Classic
Ben & Jerrys – Non-Dairy – oat of this swirled
Mighty – Salted Caramel Brownie & Cokkie Dough
Wicked Mint Chock Chip & Cookie Dough
23. Don’t forget the drinks!
Staying hydrated during them long days in the warm weather by packing plenty of water, sugar-free juices, refreshing iced tea or even a little sugar-free, non-alcoholic fizz for the adults. Here’s a great round-up post that will definitely get your taste buds going.
Wow, what a roundup! With these perfect picnic ideas, you’ll be able to enjoy some delicious foods on those hot summer days. So now is the perfect time, grab your picnic blanket, and ice packs, and find the ideal spot. Whether you choose colourful veggies and dips, protein-packed falafels, or sweet and satisfying treats, there’s something for everyone to enjoy on your next picnic in the great outdoors.
*The information in this blog is correct at the time of writing. Bump2baby Nutrition accepts no responsibility for any adverse reaction that occurs from consuming the foods noted. This blog is for information purpose only*
Hannah is an Expert Registered Dietitian specialising in Vegan Family Nutrition and Cows Milk Protein Allergy.
She is a respected figure in the field of nutrition and a captivating speaker and sought after media spokesperson being featured in esteemed publications including the Sunday Times, Independent and Huffington Post.
Credentials
Registered Dietitian
First Class Degree in Nutrition
Experience
Over 15 years experience working in the field of nutrition
Respected Media Spokesperson both in the UK & USA; quoted online, TV and in local and international news
Writer & Researcher, supporting the BDA and PEN Nutrition
