Healthy Picnic Food for the Beach: 10 Yummy Ideas

WellnessFood Ideas

Mar 21

Ladies, don't we all agree that beach days are just the BEST? The warm sun on our skin, the sound of waves crashing, the feel of sand between our toes. It's pure bliss!

Especially when our little ones are happily playing in the sand and water, leaving us with a precious moment to relax.

But as they wear themselves out with their beach adventures, that hour comes, and the hunger sets in. You need to be prepared to keep your energy going all day long, and stay hydrated. Plus if your kids are like mine, they will be asking for a snack every 20 minutes. So, we need to be prepared! Here are some amazing healthy picnic food and even some ideas for beach snacks for kids that you’ll want to save!

Rethink Your Traditional Beach Snacks!

It's true, pre-packaged snacks like chips, cookies or candy bars from brands such as Lay's, and Oreos, are easy to grab and go. However, these convenience foods are often packed with unhealthy ingredients.

They are high in sodium, unhealthy fats, and added sugars, all of which can lead to inflammation, weight gain, and an increased risk of chronic diseases like heart disease and diabetes. Even more concerning are the artificial preservatives and coloring agents that are common in these snacks, which have been linked to a variety of health issues.

Many of these snacks also lack essential nutrients that our bodies need to function properly. They provide empty calories without the vitamins, minerals, fiber, and protein that are key to maintaining energy and health, especially during an active day at the beach.

So, next time, instead of reaching for these traditional beach snacks, let's opt for healthier beach snack alternatives. Your body, and your kids' bodies, will thank you!

Let's Get Healthy!

Instead of settling for a bag of chips, let's prepare these healthy beach snack ideas. These snacks aren't just tasty, but they're also approved by a nutritionist!

As a functional nutritionist and a mother of two, I am OBSESSED with offering the best for my family. I believe it's crucial to fuel our bodies and our children's bodies with healthier, nutrient-rich options.

These healthy beach snacks provide the essential vitamins and minerals needed for a fun-filled day at the beach. I'm here to share this knowledge with you, emphasizing the importance of good nutrition for both energy and overall health.

1. Veggie Sticks and Hummus

Ladies, let's talk about veggie sticks and hummus. Now, I know what you're thinking - yes, it's that simple, and yes, it's that delicious. But here's the thing, it's not just about the yum factor. This snack is a powerhouse of nutrition that keeps you going strong on those beach days.

Let's start with the veggies. We're talking carrots, celery, bell peppers - the more colorful, the better. These are loaded with fiber which helps keep you feeling full and satisfied, so you're not reaching for that bag of chips an hour later. Plus, they're packed with vitamins and minerals that are essential for our overall health. For example, carrots are a great source of vitamin A, which is important for our vision - perfect for keeping an eye on those little ones running around on the beach, right?

Now onto the hummus. If you haven't jumped on the hummus bandwagon yet, now is the time! Made from chickpeas, it's a fantastic source of plant-based protein, which helps to keep our muscles strong and repair any wear and tear from all that swimming and sandcastle-building. It's also packed full of fiber, just like our veggies, which aids in digestion and keeps those hunger pangs at bay.

So, next time you're packing for the beach, remember to toss in some veggie sticks and hummus. It's a snack that's easy to carry, delicious to eat, and most importantly, it provides the nourishment that our bodies need to enjoy a fun-filled day in the sun. Trust me, your body - and your kiddos - will thank you!

Download the Healthy Snack Guide for more Grab-N-Go Picnic Beach Snackies! 👉

2. Fruit/Fruit Kabobs

Fruit kabobs/ fruit bowls are more than just a fun beach snack. They are power-packed with essential vitamins and antioxidants that enhance our health and strengthen our immune system. The natural sugars present in fruits, such as bananas, oranges, and grapes, provide a quick energy boost, ideal for active beach days.

Opting for washed fruits (do this before you head out!) or those with a natural peel (like oranges) not only makes fruit easier to prepare (and make mom life easier!). These fruits are hydrating, refreshing, and perfect for hot beach days when your body needs an energizing pick-me-up.

Remember, when you're packing fruit/ fruit kabobs for the beach, you're choosing a snack that's both delicious and nutrient-rich. It's a win-win for both your taste buds and your health!

3. Cottage Cheese and Fruit Medley

I'm a big fan of a cottage cheese and fruit medley.

Now, I know what you're thinking - cottage cheese? Yes, hear me out! Cottage cheese is a real powerhouse when it comes to nutrition. It's loaded with protein, which we all know is crucial for muscle repair, especially after chasing our kids around the beach all day. It's also rich in calcium, which is key for strong and healthy bones - for us and our kids!

And let's not forget the probiotics. These friendly bacteria are a godsend for our gut health, helping us digest our food and absorb nutrients more effectively. And we all know a happy gut means a happy mom, right?

Now, onto the fruit. Adding a variety of fruits to the cottage cheese makes this snack not just more flavorful, but also nutrient-dense. Fruits are loaded with fiber, which keeps us feeling full and satisfied, and they provide essential vitamins and antioxidants that boost our overall health.

So, next time you're packing for the beach, why not give this cottage cheese and fruit medley a try? It's a refreshing, satisfying, and nutritious alternative that will keep you and your kiddos energized throughout your beach day. Trust me, once you've tried it, you'll wonder why you didn't make the switch sooner!

4. Quinoa Salad

This salad is not just any salad, it's a nutrient powerhouse, and here's why.

First off, quinoa. It's a complete plant-based protein, meaning it contains all nine essential amino acids that our bodies can't produce on their own. It's also rich in fiber, helping to keep you feeling full and satisfied, as well as magnesium and iron which are important for energy production and oxygen transport in the body. So, you can imagine how ideal this is for those active beach days, right?

Now, let's talk about the veggies. I like to mix in fresh cucumbers and tomatoes - they add a refreshing crunch and are packed with vitamins and minerals that are key for our overall health.

But wait, there's more! I dress this salad with a simple, homemade dressing made with apple cider vinegar and honey. Apple cider vinegar has been linked to many health benefits, including improved digestion and immune support. And honey? It's nature's sweetener and packed with antioxidants.

And you know what else I add? Unsweetened cranberries. They add a touch of tangy sweetness and are a great source of antioxidants and fiber.

Lastly, to round it all off, I sprinkle (okay, more like LOAD) in some fresh cilantro for an extra punch of flavor and drizzle a bit of organic olive oil. Did you know olive oil is loaded with heart-healthy fats and has anti-inflammatory properties?

So, next time you're packing for the beach, consider whipping up this quinoa salad. It's easy to prepare, delicious to eat, and most importantly, it's packed with the nutrients you and your kiddos need to keep energized and healthy during your beach day.

5. Healthy Wraps

Ladies, let's chat about these healthy wraps. They're honestly a game-changer for those long beach days. Here's the deal - they're loaded with whole grains, lean proteins, and fresh veggies. This trio is like the dream team of nutrition and perfect when you and your kiddos are looking for a heavier “snack” or healthy meal for the beach.

The whole grains provide complex carbs, which are a fantastic source of sustained energy. They slowly release glucose into our bloodstream, which keeps our energy levels stable. You know, to keep up with the kiddos during those epic sandcastle building sessions!

Now, onto the lean proteins. I'm talking grilled chicken, turkey, tofu, or even a hard-boiled egg. These guys are crucial for muscle repair. Because let's face it, running after little ones at the beach is a workout in itself. Plus, protein keeps us feeling full and satisfied, so we're not reaching for those sugary snacks an hour later.

And of course, we can't forget the fresh veggies. They're not just for color (though a colorful wrap is always more fun to eat, right?). Veggies are packed with fiber, which is great for digestion. Plus, they're loaded with all sorts of vitamins and minerals that our bodies need to stay healthy.

So, next time you're packing for the beach, try this: grab a whole grain wrap, spread on some hummus for added protein and flavor, then pile high with lean protein like grilled chicken or turkey, and don't forget the veggies! Try some crunchy lettuce, juicy tomatoes, and maybe even some shredded carrots for a little sweetness. It's a beachside meal that's balanced, satisfying, and most importantly, delicious.

6. Nut Butter and Banana

Let's talk about this delicious and nutritious combo - nut butter and banana! Can I just say, it's a beach essential for me and my little ones. It's so simple!

So, nut butter is a fantastic source of healthy fats and protein. The healthy fats give us that good, sustained energy we need for all those beach activities. Plus, these fats are great for brain health, which is a bonus for our kiddos' developing minds!

The protein in nut butter helps repair any wear and tear in our bodies from all that physical activity. Plus, it's key to making us feel full and satisfied, so we're not constantly reaching for the chips or searching for the ice cream truck..

Now, let's talk bananas. I mean, who doesn't love a good banana, right? They're loaded with potassium, which is great for muscle function. This is super important when you're spending the day running around on the beach. And guess what else? Bananas are a great source of vitamin C, which we all know is vital for a strong immune system.

So next time you're packing for the beach, remember to throw in some nut butter and bananas. It's a quick and easy snack that's not only tasty but packed with all the nutrients you and your kiddos need for a fun, energy-filled beach day.

7. Grilled Chicken Skewers

Ladies, let's chat about grilled chicken skewers. I know, I know, it sounds fancy and like it requires a ton of prep time. But trust me, it's totally worth it when your stomach starts grumbling, and you need more than just a snack - you need a MEAL.

So, why grilled chicken skewers? For starters, chicken is a lean source of protein. And we all know how important protein is, right? If you've spent a day running after your little ones on the beach (I feel you!), your body will be so thankful for this protein-packed snack.

And let's not forget about the veggies we're going to skewer along with the chicken. Think bell peppers, zucchinis, cherry tomatoes - whatever your heart (or rather, your taste buds) desire. These guys are not just there to make your skewers look pretty. They're loaded with vitamins and minerals that our bodies need to stay healthy. Plus, they add that extra crunch and flavor that make the skewers so yum!

Yes, it requires a bit more prep time. But picture this: you're at the beach, the kids are playing, and you suddenly realize - you're starving. That's when you'll reach for your cooler and find these delicious grilled chicken skewers waiting for you. You'll take a bite, and as you savor the delicious flavors, you'll feel your energy levels going up. All the while knowing that you're feeding your body with the nutrients it needs. It's that moment you'll think to yourself, "Yes, the prep was so worth it."

So, next time you're packing for the beach, don't forget your grilled chicken skewers. Your future beach-hungry self will thank you!

8. Whole Grain Crackers with Cheese

Whole grain crackers, especially those flaxseed ones from brands like "Mary's Gone Crackers", are a secret weapon for those beach days when you need a quick pick-me-up. They're packed with fiber and B vitamins. Fiber is that magical nutrient that keeps us full and satisfied, so we aren't constantly reaching for snacks.

Plus, it's great for digestion. On the other hand, B vitamins are like our body's very own energy production factories. They help our bodies convert food into fuel, keeping us energized for those epic sandcastle building sessions!

Now, onto that organic cheese. It's not just about the fancy label, trust me. Organic cheese, like those from "Organic Valley" or "Horizon Organic", are made without any synthetic hormones or antibiotics. This means you're getting all the goodness of cheese - like calcium for strong bones and protein for muscle repair - without any of the potential nasties.

And let's not forget, cheese is a hit with the kiddos! It offers sustained energy and promotes bone health. Perfect for those active beach days when the kids seem to have an endless supply of energy, right?

So, next time you're packing for the beach, throw in some whole grain flaxseed crackers and organic cheese. It's a hassle-free, nutritious, and satisfying snack that's both mom and kid-approved. Your body, and your kiddos, will thank you! Trust me!

9. Chomps or Epic Meat Sticks

Epic Meat Sticks are high-quality, protein-rich snacks made from grass-fed, organic meat. Whether you prefer turkey, beef, or venison, there's an option for you. The best part? They're free from artificial preservatives and unhealthy additives!

Now, let's talk about the benefits. Epic Meat Sticks are a fantastic source of protein - perfect for keeping you and your kiddos feeling full. So, no more endless snack requests every 20 minutes. And because they're made from quality meat, they're packed with essential nutrients like iron, which is crucial for energy levels and overall health.

And let's not forget the convenience factor. These sticks are easy to pack and perfect for on-the-go snacking. No cooking or preparation required, making them ideal for those beach days when cooking is the last thing on your mind!

So, next time you're packing for the beach, consider including some Epic Meat Sticks. They're a quick, easy, and nutritious snack that provides sustained energy for all those beach activities. You've got this, mama!

10. Coconut Water

Have you tried it? If not, it's about time we changed that, especially on those beach days when the sun is high, and your thirst is real!

Now, coconut water is not just any drink. It's like nature's very own sports drink, but without all the added sugars and artificial stuff you find in those store-bought ones (looking at you, soda and Gatorade!).

Let's start with hydration. We all know how important it is to stay hydrated at the beach, right? Well, coconut water is super hydrating. It's packed with electrolytes like potassium, sodium, and magnesium. These are crucial for maintaining fluid balance in our bodies, especially when we're sweating it out in the sun.

And speaking of potassium, did you know coconut water has more potassium than a banana? Potassium is essential for heart health, and it helps regulate blood pressure. So while we're having fun in the sun, we're also taking care of our hearts. How cool is that?

Plus, coconut water is low in calories and fat-free, so it's a refreshing way to quench your thirst without the guilt. And let's not forget the kids! My little ones love the naturally sweet taste, and I love knowing I'm giving them something that's good for them.

So, next time you're packing for the beach, swap the soda and sports drinks for a cooler full of coconut water. It's a delicious, nutritious, and hydrating choice that's not only good for you and your kiddos but also kinder to our planet. Win-win, right?

Remember, we're moms looking out for each other and our families. So trust me on this one, your body, your kiddos, and Mother Earth will thank you!

Now, aren't these ideas just yum? And the best part is, they're good for you and your kids. Each of these healthy beach snacks are packed with nutrients that keep you energized and satisfied throughout your beach day. And they're also kid-approved!

Download Our New Ebook for FREE!

Don’t let marketing trick you! Lots of foods are marketing as “healthy” except when you look at the ingredients, they are filled with crap (inflammatory oils, artificial ingredients and dyes). I gathered my favorite nutrition-approved snacks that you can enjoy knowing they are yummy and fueling you and your kiddos with GOOD NUTRIENTS while on a picnic or at the beach!