Meals That Travel Well — Perfect for Picnics & Potlucks

As we head into summer, our schedules start to fill with picnics, potlucks, outdoor concerts, and long weekends away. That’s why this month’s cooking class focused on “Meals That Travel Well” — flavorful, nutritious dishes that are easy to prepare, hold up beautifully at room temperature, and pack like a dream.

These recipes weren’t just practical — they were crowd-pleasers in every sense. Here’s a closer look at why each dish is worth adding to your summer rotation:

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Classic Tabbouleh

We began with a refreshing grain salad composed of finely chopped herbs, juicy tomatoes, and crisp cucumbers. Traditionally made with bulgur, note that you can also use quinoa for a gluten-free alternative. Light, lemony, and bursting with fresh flavor, this salad only gets better as it sits — perfect for prepping ahead.

The best way to describe this dish is “bright”. Freshly squeezed lemon and olive oil yield the brightest and lightest addition to any dish without overpowering the ingredients.

Classic Tabbouleh

Ingredients

• ½ cup bulgur wheat (or quinoa for gluten-free option)
• 1 cup boiling water
• 1 cup parsley, finely chopped
• ½ cup fresh mint, chopped
• 2 scallions, finely sliced
• 1 cup diced cucumber
• 1 cup cherry tomatoes, halved
• ¼ cup fresh lemon juice
• 3 tbsp extra virgin olive oil
• 1 small garlic clove, minced
• Salt and pepper to taste

Instructions

1. Combine bulgur and water, bring to a boil, cover, and lower heat; simmer for 12 minutes. Remove from heat, fluff with a fork, cover, and let sit for a few minutes.
2. In a large bowl, mix herbs, scallions, cucumber, and tomatoes.
3. In a small bowl, whisk lemon juice, olive oil, garlic, salt, and pepper.
4. Toss all ingredients together and chill until serving.

Nutrition for one serving: 100 calories; fat 5.5g, sat fat .7g; carbohydrate 12 g; fiber 3 g; sugar 1.5g; protein 2.3g.

Nutrition note: Packed with vitamin C, fiber, and phytonutrients from fresh herbs — a great way to stay hydrated and nourished during the warmer months. You can also try adjusting the ratio of parsley to bulgur to your preference.

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Yogurt-Marinated Chicken Kebabs

Next up: tender, juicy chicken skewers marinated in a creamy blend of Greek yogurt, lemon, garlic, and Mediterranean spices. We served them grilled (or broiled for an indoor option) with warm pita or over a bed of greens. These kebabs are versatile, protein-packed, and hold their flavor even when served cold.

Yogurt-Marinated Chicken Kebabs

Ingredients:

• 1½ lbs boneless chicken thighs or breasts, cut into 1.5-inch pieces
• ¾ cup plain Greek yogurt
• 2 tbsp lemon juice
• 3 cloves garlic, minced
• 1 tsp smoked paprika
• 1½ tsp dried oregano
• ½ tsp salt, ¼ tsp black pepper
• Optional: bell peppers, red onion for skewering

Instructions:

1. Mix all marinade ingredients in a large bowl. Add chicken and coat well. Cover and marinate at least 2 hours (overnight is best).
2. Thread chicken (and veggies, if using) onto skewers.
3. Grill or broil until fully cooked (about 5–6 minutes per side).
4. Serve warm or at room temperature with pita or on salad.

Nutrition for one serving (4oz chicken breast: 151 calories; fat 3g; carbohydrate 3g; protein 26g; sugar 0g.

Nutrition note: A great lean protein source with the added benefit of calcium and probiotics from the yogurt marinade.

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Mediterranean Chickpea & Roasted Red Pepper Salad

This salad was a big hit for its bright colors and bold flavors. We combined chickpeas, roasted red peppers, olives, red onion, and greens, all tossed in a zesty vinaigrette with just a hint of cumin. Whether served as a side dish or a light main, this one travels like a champ.

Mediterranean Chickpea & Roasted Red Pepper Salad

Ingredients:

• 1 (15 oz) can chickpeas, drained and rinsed
• ½ cup roasted red peppers, chopped
• ¼ cup red onion, finely diced
• ¼ cup chopped Kalamata olives
• 1 cup baby spinach or arugula
• ⅓ cup crumbled feta (optional)
• 1 tbsp chopped parsley

Dressing:

• 2 tbsp red wine vinegar
• 3 tbsp olive oil
• 1 tsp Dijon mustard
• ¼ tsp ground cumin
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine chickpeas, peppers, onion, olives, and greens.
2. In a small bowl, whisk dressing ingredients.
3. Toss dressing with salad and top with feta and herbs.

Nutrition for one serving 177 calories; fat 9g; saturated fat 1; carbohydrates 18g; fiber 4g; protein 5g; sugar 1g.

Nutrition note: Full of plant-based protein, fiber, and healthy fats — great for blood sugar balance and satiety.

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Almond Flour Berry Crumble Bars

This dessert is as wholesome as it is delicious. These almond flour bars were sweetened naturally with maple syrup and thickened with chia seeds. With a crumble topping and a gooey berry center, they’re easy to slice and stack for any outing. Frozen berries can be substituted for fresh without sacrificing flavor.

Almond Flour Berry Crumble Bars (Yield 10 servings)

Ingredients
Crust & Crumble:

• 1½ cups almond flour
• 1 cup rolled oats
• ¼ cup maple syrup
• ¼ cup melted coconut oil
• Pinch of salt

Filling:

• 2 cups mixed berries (fresh or frozen)
• 1 tbsp maple syrup
• 1 tbsp chia seeds
• 1 tsp lemon juice

Instructions

1. Preheat oven to 350°F. Line an 8×8 pan with parchment.
2. Mix crust ingredients and press ⅔ into the bottom of the pan.
3. In a saucepan, combine berries, maple syrup, lemon juice. Simmer for 5–10 minutes. Stir in chia seeds and let thicken.
4. Spread filling over crust and sprinkle remaining crumble on top.
5. Bake 25–30 minutes until golden. Cool completely before slicing.

Nutrition note: Gluten-free, lower in added sugar, and packed with antioxidants — a smart, satisfying treat.

Nutrition: Calories for one serving 228; fat 15g; sat fat 6g; carbohydrate 20g; fiber 5g; protein 6g sugar 8g.

All of these dishes were made to mix, match, and pack up easily for your next outdoor meal or gathering. These ingredients hold up well, avoiding soggy textures, and are paired with vinaigrettes or marinades that improve with time.

I hope these recipes and nutrition tips inspire you to cook for the season ahead, without sacrificing ease or flavor. Be the person who brings the nourishing dishes to gatherings and events, and you’ll stay on the Path to Wellness!

Enjoy!

Laura