Protein-Packed Recipes Perfect for a Picnic

Quiche is one of those versatile dishes that can be eaten for breakfast, lunch or dinner, and served hot or cold. A crustless quiche is a healthier option, and the ingredients can be tailored to your preferences — whether it's broccoli or mushrooms, or kale instead of spinach — the possibilities are endless, and they all taste delicious. This recipe offers the added benefits of protein and calcium from the cottage cheese, making it a filling meal rich in nutrients. 

Serves 4-6

• 1 teaspoon extra virgin olive oil
• 1 small onion, diced
• 1 teaspoon minced garlic
• 5 large eggs
• 1 cup cottage cheese
• 2 ounces crumbled feta cheese
• 1 (16-ounce) bag fresh spinach leaves, chopped (or 10-ounce frozen, thawed and drained)
• 1/8 teaspoon black pepper
• 1/8 teaspoon nutmeg
• *Optional: pinch of salt

Preheat oven to 350°F. Pour olive oil into a skillet over medium-high heat. Add onions and garlic. Sauté until onions are golden and tender. Set aside. In a large bowl, whisk eggs, then add all other ingredients. If you are using salt, add it here (but you may not need to since the feta is already salty). Stir to combine. Pour mixture into a greased 8x8 square pan. Gently stir so that all the ingredients are evenly distributed. Bake for 35-45 minutes until the center is firm. Let it stand 5 minutes before cutting the quiche into squares for easy picnic packing. 

High-Protein Three-Bean Salad

Skip the pasta salad for a healthier side dish loaded with beans and fresh vegetables. The tangy vinaigrette that accompanies this salad can be made in advance and chilled until you're ready to assemble the recipe. 

Serves 4-6

• 1 (15.5-ounce) can cannellini beans, drained and rinsed
• 1 (15.5-ounce) can chickpeas, drained and rinsed
• 1 (15.5-ounce) can red kidney beans, drained and rinsed
• 1 cup cucumber, diced
• 1/2 cup red onion, diced
• 1 1/2 cups tomato, chopped
• 1/2 cup Kalamata olives
• 1 cup crumbled feta cheese
• 1/3 cup parsley, chopped

Combine all ingredients together in a large bowl until well mixed. Set aside.

For the vinaigrette:

• 2 tablespoons red wine vinegar
• 2 tablespoons lemon juice
• 1/4 cup extra virgin olive oil 
• 1 1/2 teaspoons honey 
• 1 clove minced garlic
• 1/2 teaspoon Dijon mustard
• 1 teaspoon dried oregano
• 1/4 teaspoon black pepper
• *Optional: 1/4 teaspoon salt

Whisk all vinaigrette ingredients together until thoroughly blended. Add 1/4 teaspoon of salt if preferred. Pour dressing over bean salad and stir until well incorporated. Serve salad at room temperature or chill for 1 hour before serving. 

Fabulous Fruit Salad

Craving a sweet finish to your picnic, but you want to avoid fattening baked goods? Stick with a chilled fruit salad made with yogurt and sugar-free protein powder to satisfy your sweet tooth. Add some crunchy toppings for texture, and you'll have a perfect, protein-packed dessert. 

Serves 4-6

• 1 cup plain Greek yogurt
• 1 scoop vanilla-flavored protein powder
• 1 tablespoon honey (optional) 
• 1 cup blueberries
• 1 cup grapes, halved
• 1 cup pineapple chunks
• 1 apple, chopped
• 1 banana, sliced
• 1 1/2 tablespoons lemon juice
• *Optional toppings: chia seeds, slivered almonds, coconut flakes or hemp hearts

Mix yogurt with protein powder, then add honey and stir until blended. Set aside. Place the fruit in a large bowl, then add lemon juice and mix well. Pour the yogurt sauce over the fruit and toss until evenly coated. Chill for 15 minutes, then serve with your favorite toppings.

So, go pack a protein-packed punch with these recipes and savor a healthy picnic in the sun.