Food, Nutrition
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Keto-Friendly Picnic Ideas

With the summer now fast-approaching, more and more of you will probably be looking to step up your diet game to ensure you’re in shape when beach season arrives.

With the warmer weather, however, we get the perfect opportunity to head outdoors and enjoy all that Mother Nature has to offer. There are fewer finer things in life than taking a leisurely stroll through nature, finding a soft clearing, laying down, and enjoying a picnic in the sunshine. Aside from, you know, going to the gym 😉

But what happens if you’re dieting? Do you break your diet and eat copious amounts of cakes, sandwiches, baked goods, and other decadent treats, or do you try to be good? Well, if you’re on keto, you can enjoy the best of both worlds as you can enjoy delicious meals that do not consist of dry salad leaves, whilst simultaneously staying on plan without jeopardizing your progress.

On keto and heading out for a picnic over the weekend? No problem! Just take a look at these three keto-friendly picnic ideas to help get you inspired!

Keto-friendly picnic

Breadless Scotch Eggs 

A picnic just wouldn’t be a picnic without scotch eggs, and if you’re on keto, providing you use the right ingredients, you can enjoy a scotch egg with a difference. Providing you use 100% pork sausage meat, and steer clear of breadcrumbs, you’ll have nothing to worry about. We have a delicious keto-friendly scotch eggs recipe here on the blog, but for an even simpler version, follow the method below.


  • 100% pork sausage meat
  • Salt and pepper
  • Soft boiled free-range egg


  • Bring a pan of water to a boil, once boiling, turn to a gentle simmer and place your eggs in the water.
  • For 1 or 2 eggs, cook for around 5 minutes.
  • Once cooked, carefully remove from the pan, and plunge into cold water to stop them cooking.
  • Meanwhile, take your sausage meat, season, and grab a generous handful.
  • Carefully peel your eggs, wrap a generous layer of meat around them, gently roll until the meat is even, and bake in an oven for around 25 minutes at 355 degrees F, until the meat has browned.
  • Store in the fridge, in a Tupperware, and enjoy on your keto-friendly picnic.

Spicy Keto Chicken Wings

This meal couldn’t be simpler to make, and it tastes amazing too! Just be sure to pack your picnic in a cooler – as you don’t want the meat to go bad. Top tip: if you don’t have a cooler, place a bottle of frozen water rapped in a kitchen towel into your picnic basket. You’re welcome!



  • Place your chicken wings on a baking tray and bake in the oven at 350 degrees F for 10 minutes, and set aside.
  • As the wings cool, melt your butter, coat the wings, and sprinkle with a generous portion of Cajun seasoning and salt and pepper.
  • Continue baking the wings in the oven for a further 16 – 18 minutes.
  • Store in the fridge, and consume within 3 days, with a generous dip of dressing 😉

Smoked Salmon and Avocado Salad

Rich in protein and healthy fats, this salad is simple to make, and tastes amazing! It’s great with cooked salmon too – or you could even switch out the salmon all together and enjoy with shrimp. If seafood isn;t your thing, check out these keto-friendly fall salads, and switch up the autumn fruits with summer berries.


  • 300g smoked salmon
  • Squeeze of lemon
  • Black pepper
  • Mixed leaves
  • 1 ripe avocado
  • 1 or 2 soft boiled or poached eggs
  • 2tbsp low carb dressing of your choice (we like the Walden Farms ones)


  • In a large bowl, add your salad leaves, and toss in the vinaigrette dressing
  • Meanwhile, poach or boil your eggs using your preferred method
  • Take your avocado, peel it carefully, and cut it into wedges or chunks
  • Add the avocado to mixed leaves and sprinkle with lemon juice
  • Finish off by layering generous portions of smoked salmon in amongst the salad, sprinkling with black pepper, adding the eggs on top
  • This dish is best prepared the night before a picnic, or better still, a few hours before, as the avocado will begin to discolor, though the lemon juice will slow this process down.

How about you? Do you have any keto-friendly picnic food ideas or recipes that you’d like to share?

Let us know!

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