10 Mouth-Watering Gluten Free Picnic Foods You Need To Try

Kind reader, planning the perfect gluten free picnic can be a daunting task, but fear not, as we have compiled a list of mouth-watering options for you to indulge in. With the increasing demand for gluten free products, it has become easier than ever to enjoy delicious picnic foods without compromising your dietary restrictions. So, pack your basket, grab a blanket, and get ready to savor these delectable gluten free picnic foods.

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Gluten Free Sandwiches and Wraps

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For a compact and easy-to-eat option, sandwiches and wraps are the go-to choice for a picnic. Gluten-free bread and wrap options are now readily available in most grocery stores. Sandwich fillings can be versatile and the choice will depend on personal preferences and dietary requirements. For a vegan-friendly option, try a hummus and vegetable sandwich or wrap. Nut butter and jelly sandwiches are an excellent option, too. Add some fruit, like sliced apples, to give the sandwich a fresh crunch.

Easy Hummus and Vegetable Wrap

To make this wrap, you’ll need a gluten-free wrap of your choice. Add a generous spoonful of your favorite hummus and spread it across the wrap. Then add a handful of your favorite vegetables such as grated carrots, mixed greens, cucumber, and sliced peppers. Roll the wrap tightly and slice it into rounds or simply serve as is.

Caprese Sandwich

This sandwich is a classic and gluten-free option. You’ll need gluten-free bread, tomato, mozzarella, and basil leaves. Toast the bread lightly, then add a layer of sliced tomato and top with sliced mozzarella. Top with a few fresh basil leaves. Optional: drizzle some balsamic vinegar for added flavor.

Gluten-Free Snacks and Appetizers

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Snacks and appetizers always add an extra touch to a picnic. Here are some gluten-free options.

Cheese and Crackers

Most cheese is gluten-free, so pair it up with some gluten-free crackers.

Potato Chips and Fresh Salsa

Potato chips are typically gluten-free. Make fresh salsa with tomatoes, onions, cilantro, lime, and garlic as a dip.

Charcuterie Board

A charcuterie board is always a crowd-pleaser. Select gluten-free meat options such as prosciutto, salami, and ham. Add some gluten-free crackers, nuts and dried fruits. You can also add pickles or olives for a savory touch.

Easy Gluten-Free Picnic Foods

gluten-free-picnic-foods,Easy Gluten-Free Picnic Foods,thqEasyGluten-FreePicnicFoods

Picnics are fun and great ways of spending quality time with family and friends. If you have gluten intolerance or celiac disease, it’s always important to plan before packing your picnic basket. There’s no need to stress about finding enough gluten-free options when packing for a picnic. Below are some easy, yummy gluten-free picnic foods to add to your list that can satisfy every taste.

Fruit Salads

A bowl of fresh fruits is perfect for a light, refreshing picnic snack. Fruit salads are light and refreshing, easy to make, and loaded with nutrients. Mix up your seasonal fruits, e.g., blueberries, strawberries, kiwi, watermelon, and apples, to make your perfect salad. You can also add some honey or yogurt to make the dish more appealing and create a sweet, tangy flavor.

Cookies and Bars

Homemade gluten-free cookies and bars are the perfect snack for any outdoor activity. Gluten-free cookies can be made from nut flour and other gluten-free flours like rice, tapioca, or cornflour. Not only are they easy to carry around, but they’re also satisfying and can help curb cravings. Try options like buckwheat and oatmeal bars or almond butter cookies. Not only are they delicious, but they are also a great, healthy option for any picnic basket.

Vegetable Skewers

Vegetable skewers are one of the best gluten-free picnic ideas. They are a perfect addition to any picnic menu, easy to prepare, and already portioned to eat. Cut vegetables such as bell peppers, zucchini, eggplant, and onions and thread them onto skewers. You can also add some meat and more spices to make them more interesting. They are a healthy and tasty snack that can be eaten cold or warm depending on your preference.


Popcorn is another fantastic gluten-free bite perfect for a picnic. You can pack it in any portable container, and it’ll remain fresh to snack on throughout the day. To make the snack more satisfying, add some butter, herbs, or spices of your choice. You can also alternate with sweet or salty flavors based on your preference.

No Gluten-Free Picnic Foods Notes
1 Fruit Skewers Use gluten-free fruits and a separate cutting board
2 Crudites with Hummus Check hummus ingredients for gluten, use homemade hummus if necessary
3 Gluten-Free Sandwiches Use gluten-free bread and fillings, separate from non-gluten-free sandwiches
4 Quinoa Salad Use gluten-free quinoa and check dressing ingredients for gluten
5 Rice Crackers with Cheese Use gluten-free crackers and cheese

Gluten Free Picnic Foods for Kids

gluten-free-picnic-foods,Gluten Free Picnic Foods for Kids,thqGlutenFreePicnicFoodsforKids

Picnics are a great way to get kids outdoors and into nature. It’s also an opportunity to provide them with healthy, gluten-free snacks. Here are some ideas for gluten-free picnic foods that kids will love:

1. Fruits and Veggies

Nothing beats fresh fruits and veggies. They are easy to pack, and you can mix and match them to create a colorful and healthy snack. Slice some cucumbers and carrots and serve them with hummus or ranch dressing. For fruits, try apple slices, grapes, or watermelon cubes.

2. Gluten-free Sandwiches

Sandwiches are a go-to food for picnics and lunchboxes. You can make gluten-free sandwiches using gluten-free bread or wrap. You can fill them with turkey, ham, cheese, avocado, and tomatoes. You can also try a PB&J sandwich with gluten-free bread.

3. Trail Mix

Trail mix is another easy snack to make and pack. You can create your own mix using gluten-free nuts, seeds, and dried fruits. For a savory option, add some gluten-free crackers or popcorn to the mix.

4. Protein Bars

Pre-packaged protein bars are convenient for picnics. However, not all protein bars are gluten-free, so it’s essential to read the label. Some gluten-free options include KIND bars and Lara bars. You can also make homemade granola bars using gluten-free oats and honey.

5. Yogurt Cups

Yogurt cups are an excellent source of protein, and they come in handy, single-serve containers. You can add some gluten-free granola or fruit to the yogurt to make it more filling. Just make sure to choose a gluten-free yogurt brand.

6. Cheese and Crackers

Cheese and crackers are a classic picnic food. You can make it gluten-free by using gluten-free crackers. You can also add some fruit, like grapes or apples, to the snack.

7. Chocolate-covered Strawberries

If you’re looking for a sweet treat, try making chocolate-covered strawberries. They are easy to make, and kids will love them. Just melt some gluten-free chocolate chips and dip the strawberries in. You can also add some sprinkles or coconut flakes to the mix for extra flavor.

Gluten-Free Desserts

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What’s a picnic without desserts? There are many gluten-free dessert options to satisfy your sweet tooth. Fruit is always a great option, but if you’re craving something more indulgent, you can’t go wrong with chocolate.

Chocolate Covered Strawberries

Chocolate covered strawberries are a classic treat, and they are gluten-free. Simply melt some chocolate chips in the microwave and dip your strawberries in the melted chocolate. Let them cool in the fridge for about 30 minutes before packing them up for your picnic.

No-Bake Cookies

No-bake cookies are a great option if you don’t want to turn on the oven. They only take a few minutes to make and are delicious. To make them, combine gluten-free oats, cocoa powder, peanut butter, and honey in a bowl. Then roll the mixture into balls and let them sit in the fridge for about 20 minutes before packing them up for your picnic.


gluten-free-picnic-foods,Gluten-Free Drinks,thqGluten-FreeDrinks

No picnic is complete without refreshing drinks. Luckily, there are many delicious and gluten-free drink options available.


Homemade lemonade is always a refreshing choice. Simply combine lemon juice, water, and sugar (or honey) in a pitcher and stir. Add some sliced lemons and ice cubes for extra flavor.

Iced Tea

Iced tea is another great option. Brew your favorite gluten-free tea and let it chill in the fridge. Add some lemon or honey for extra flavor.

Gluten-Free Dips and Spreads

gluten-free-picnic-foods,Gluten-Free Dips and Spreads,thqgluten-freedipsandspreads

One of the easiest and most versatile picnic foods is dips and spreads. Not only are they perfect for sharing, but they also allow for creativity in terms of flavors, textures, and pairings. Best of all, many of them are naturally gluten-free or can be easily made gluten-free with simple swaps.


Guacamole is a classic dip that is naturally gluten-free. Made with ripe avocados, lime juice, tomatoes, onions, and fresh cilantro, it is a healthy and delicious option that can be served with gluten-free tortilla chips or raw veggies.


Hummus is another gluten-free favorite that is high in protein and fiber. Made with chickpeas, tahini, garlic, and lemon juice, it can be served with gluten-free crackers, pita chips, or veggies. To make it more interesting, try adding roasted red peppers, sun-dried tomatoes, or pesto for added flavor.

Baba Ganoush

Baba ganoush is a Middle Eastern dip made with roasted eggplant, tahini, garlic, and lemon juice. Like hummus, it is high in fiber and protein, and can be served with gluten-free pita bread or veggie sticks.


Salsa is a quick and easy dip that can be made with fresh tomatoes, onions, jalapenos, and cilantro. It is naturally gluten-free and can be served with gluten-free tortilla chips or raw veggies. For a twist, try making pineapple salsa or mango salsa for a sweet and spicy flavor.

Gluten-Free Salads

gluten-free-picnic-foods,Gluten-Free Salads,thqgluten-freesalads

Salads are a great option for picnics because they are easy to prepare, light and refreshing, and can be customized to suit individual tastes. Whether you prefer fruity, tangy, or savory flavors, there is a gluten-free salad for everyone.

Cucumber Salad

Cucumber salad is a refreshing and crunchy option that can be made with sliced cucumbers, onions, and a simple dressing of vinegar, sugar, and oil. It is naturally gluten-free and can be made ahead of time for an easy grab-and-go option.

Caprese Salad

Caprese salad is a classic Italian salad made with fresh mozzarella, tomatoes, and basil. It is a light and flavorful option that is naturally gluten-free. For added protein, you can also add grilled chicken or shrimp.

Summer Fruit Salad

Summer fruit salad is a sweet and refreshing salad that can be made with a variety of fresh fruits, such as watermelon, cantaloupe, berries, and kiwi. It is naturally gluten-free and can be dressed up with a drizzle of honey or balsamic glaze.

Quinoa Salad

Quinoa salad is a hearty and nutritious option that can be made with cooked quinoa, roasted veggies, and a zesty vinaigrette. It is gluten-free and can be served warm or chilled.

Important Note:

“When making pasta or grain-based salads, be sure to use gluten-free pasta or grains like quinoa, rice, or chickpeas.”

Gluten-Free Wraps and Sandwiches

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A picnic is not complete without sandwiches, and gluten-free sandwiches are not difficult to make. Wrap sandwiches and gluten-free wraps are perfect because they are easy to prepare, portable, and can be made in advance. Lettuce wraps are also a great option if you’re looking for something lighter.

Gluten-Free Wraps

Use gluten-free rice tortillas, gluten-free chickpea flour tortillas, or lettuce leaves to make gluten-free wraps. Fill the wraps with a variety of meats such as turkey, chicken, or ham. For vegetarians, fill the wraps with a variety of vegetables you like, such as sliced avocado, cucumber, and tomato. Make sure to use gluten-free condiments like mayonnaise or mustard.

Gluten-Free Sandwiches

Bread could be the most challenging part of making a gluten-free sandwich. You can use gluten-free bread to make your sandwiches or make your bread using almond flour, coconut flour, or oat flour. Remember that egg salad, tuna salad, or chicken salad are always great options for a quick gluten-free sandwich. Keep all ingredients gluten-free and wrap your sandwiches with wax paper or parchment paper when you go in a picnic.

Gluten-Free Salads

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Salads are a classic picnic staple, and there are plenty of gluten-free salad varieties. They’re high in nutrients and refreshment, and there are a lot of variations that suit all different tastes. Just remember to store your dressing separately to avoid making the salad soggy.

Chicken Caesar Salad

A gluten-free take on the classic chicken Caesar salad can be made by grilling chicken breasts and drizzling homemade Caesar dressing on them. Use fresh romaine lettuce, Parmesan cheese, and gluten-free croutons on top of the chicken for an extra crunch. Add cherry tomatoes or sliced black olives to enhance its flavor.

Caprese Salad

Caprese salad is a simple gluten-free salad to make and pack for a picnic. Made with fresh mozzarella cheese, sliced tomatoes, and fresh basil leaves, it brings Italian cuisine to your picnic. Drizzle some balsamic vinegar on top to make it taste better.

Gluten-Free Sandwiches

gluten-free-picnic-foods,Gluten-Free Sandwiches,thqgluten-freesandwiches

If you’re looking for a classic picnic food, sandwiches are always a great option. Luckily, there are plenty of gluten-free bread options available, such as Udi’s and Canyon Bakehouse. You can go the traditional route with turkey, ham, or roast beef, or switch it up with a veggie sandwich. Make sure to check that all of the condiments and fillings you’re using are gluten-free as well. Here are some gluten-free sandwich ideas:

Caprese Sandwich

This is a summertime favorite that’s easy to put together. Slice up some fresh mozzarella, tomatoes, and basil, and add it to your favorite gluten-free bread. Drizzle with olive oil and balsamic glaze for a delicious Italian-style sandwich.

Tuna Salad Sandwich

For a picnic-friendly option, make tuna salad ahead of time and bring some gluten-free bread for sandwiches. To make the tuna salad, mix canned tuna with mayonnaise, diced celery and red onion, and a squeeze of lemon juice.

Roast Beef and Horseradish Sandwich

For a bit of spice, try a roast beef and horseradish sandwich. Spread some gluten-free horseradish sauce on your bread, add some slices of roast beef, and top with lettuce and tomato.

No Ingredient Brand
1 Gluten-free bread Udi’s, Canyon Bakehouse
2 Fresh mozzarella N/A
3 Tomatoes N/A
4 Basil N/A
5 Canned tuna Bumble Bee
6 Mayonnaise Best Foods, Hellmann’s
7 Celery N/A
8 Red onion N/A
9 Lettuce N/A
10 Tomato N/A
11 Horseradish sauce Bubbie’s, Silver Spring

Gluten-Free Wraps

gluten-free-picnic-foods,Gluten-Free Wraps,thqgluten-freewraps

If you want something a little different than a sandwich, try a wrap! There are plenty of gluten-free wrap options available, such as Siete Foods and Mission. Here are a few gluten-free wrap ideas for your next picnic:

Chicken Caesar Wrap

To make a gluten-free version of a classic Caesar wrap, start by grilling or baking chicken breast. After it cools slightly, slice it into strips. Lay a gluten-free wrap on a flat surface, and add lettuce and the sliced chicken breast. Drizzle caesar dressing on top and sprinkle with grated Parmesan cheese. Wrap it up and cut it in half for easy eating.

Black Bean and Avocado Wrap

If you’re looking for a vegetarian option, try a black bean and avocado wrap. Mash up black beans with avocado, diced tomatoes, and onions to make a chunky filling. Spread the mixture on a gluten-free wrap and add some shredded lettuce. Roll up the wrap tightly and slice it into rounds.

Turkey Bacon Ranch Wrap

For a heartier wrap, try a turkey bacon ranch wrap. Cook some bacon until crispy and slice it into pieces. Lay a gluten-free wrap on a flat surface and add sliced turkey breast, bacon pieces, lettuce, and tomato. Drizzle ranch dressing on top and wrap it up.

No Ingredient Brand
1 Gluten-free wrap Siete Foods, Mission
2 Chicken breast N/A
3 Lettuce N/A
4 Caesar dressing Newman’s Own
5 Parmesan cheese N/A
6 Black beans N/A
7 Avocado N/A
8 Tomatoes N/A
9 Onions N/A
10 Bacon Oscar Mayer
11 Turkey breast N/A
12 Ranch dressing Hidden Valley

Gluten Free Picnic Foods FAQ

If you are planning a picnic and need gluten free options, then this FAQ is for you! Here are the answers to some common questions and concerns regarding gluten free picnic foods.

1. What is gluten?

Gluten is a protein found in wheat, barley, and rye.

2. Why gluten-free picnic foods?

Gluten-free options are essential for people with celiac disease or those who are sensitive to gluten. It is also a good idea to provide gluten-free options to cater for everyone’s dietary requirements.

3. What are some gluten-free picnic food options?

  • Fruit
  • Cheese
  • Vegetables with hummus or dip
  • Hard-boiled eggs
  • Gluten-free crackers or rice cakes
  • Gluten-free sandwiches on gluten-free bread
  • Nuts and seeds
  • Gluten-free pasta salad or potato salad
  • Gluten-free baked goods like brownies or muffins
  • Gluten-free chips and popcorn

4. How can I make sure my gluten-free options don’t get contaminated?

It is important to keep gluten-free options separate from any food containing gluten. Use separate utensils and serving dishes, and label gluten-free options clearly.

5. Is it safe to assume that foods like fruit and veggies are gluten-free?

While fruits and veggies are naturally gluten-free, they can sometimes be contaminated in processing or preparation. Always check for any added sauces, dressings, or seasonings that may contain gluten.

6. Can I still have BBQ foods if I need a gluten-free option?

Yes, there are plenty of gluten-free BBQ food options such as grilled chicken, seafood, corn on the cob, and gluten-free burger buns.

7. Can I still have a beer or cocktail if I need gluten-free options?

No, beer and some cocktails contain gluten. Opt for gluten-free beer or wine, or choose a cocktail with gluten-free ingredients.

8. Are gluten-free snacks and packaged foods allowed?

Yes, there are many gluten-free snack options available. However, always check labels for any hidden gluten-containing ingredients.

9. Can I trust restaurant-prepared gluten-free picnic foods?

While many restaurants offer gluten-free options, it is always best to check with the restaurant and ask about preparation methods and cross-contamination risks.

10. Are all brands of gluten-free products created equal?

No, some gluten-free products contain higher levels of other harmful ingredients like sugar, salt, and fat. Always read labels and choose products with whole ingredients and minimal additives.

11. Can I make my own gluten-free picnic foods?

Yes, making your own gluten-free picnic foods ensures that you know exactly what goes into them and how they are prepared to avoid cross-contamination. Many recipes are available online for gluten-free options.

12. Can I pack gluten-free croutons or breadcrumbs for salads?

Yes, there are gluten-free varieties available on the market. You can also make your own using gluten-free bread.

13. Can I have a picnic-exclusive meal if I am gluten-free?

Definitely! Just make sure to create a well-balanced meal that includes protein, vegetables, and healthy fats.

14. Can packaged chips, nuts, and popcorn be gluten-free?

Yes, many packaged chips and snacks are gluten-free. However, always check labels for any hidden gluten-containing ingredients.

15. How can I ensure that my gluten-free picnic stays fresh?

Bring a cooler with ice packs to keep perishable items fresh. Also, avoid leaving food out in the sun for extended periods, as this can cause bacterial growth.

16. Can I pack gluten-free crackers for my cheese platter?

Absolutely! There are many gluten-free cracker options available in the market.

17. Can I bring quiche or pies for my gluten-free picnic?

Yes! Use gluten-free crust and flour for quiches and pies, and you will have a delicious gluten-free option.

18. What is the best type of bread to use for gluten-free sandwiches?

There are many gluten-free bread options available in the market, like brown rice bread and gluten-free oat bread. Choose one that suits your taste and texture preference.

19. Can I pack a gluten-free dessert for my picnic?

Absolutely! There are many gluten-free dessert options, like gluten-free brownies, muffins, and cookies.

20. Can I have macaroni and cheese for my gluten-free picnic?

Yes, there are gluten-free pasta options available in the market. Choose a gluten-free pasta and a cheese sauce that is gluten-free.

21. What is the best gluten-free salad dressing?

There are many gluten-free salad dressing options available in the market. Look for ones that are marked “gluten-free” or make your own with a simple mix of olive oil, balsamic vinegar, and mustard.

22. How can I ensure that my picnic is safe for someone with celiac disease?

Maintain strict separation between gluten-containing and gluten-free foods. Use separate utensils and serving dishes, label gluten-free options clearly, and avoid cross-contamination during preparation.

23. What are some gluten-free dips for veggies?

Some gluten-free dip options for veggies include hummus, guacamole, and tzatziki sauce.

24. What are some gluten-free snack ideas for kids?

Some gluten-free snack ideas for kids include fruit, popcorn, cheese sticks, gluten-free crackers, and trail mix.

25. Can I bring a gluten-free pizza for my picnic?

Yes, there are gluten-free pizza crust options available in the market. Choose a gluten-free crust and top with your favourite gluten-free pizza toppings.

Looking for ideas for gluten-free picnic food? Check out this helpful article on gluten-free picnic foods to make sure everyone can enjoy tasty treats in the great outdoors.

Thanks for joining our gluten free picnic!

Kind Reader, we hope these ideas have inspired you to pack up a gluten free meal and head outside to enjoy the sunshine. Remember, there are endless options for gluten free picnic foods, so don’t be afraid to get creative and try new things. From fresh fruit to savory snacks, there’s always something delicious to enjoy. Thanks for reading and be sure to visit us again for more tasty tips and tricks!

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