Planning an al fresco feast? These nutritious picks bring plenty of flavour, fibre and protein to your summer spread.
National Picnic Week (15-21 June 2026) is here, and with M&S celebrating its own National Picky Bits Day on 27 June, there’s no better excuse to embrace the art of grazing.
While picky bits are often associated with beige buffet foods and pastry-heavy platters, M&S’s range includes plenty of options that can help create a more balanced spread.
From protein-rich bean dips to fibre-packed salads and vegetable-led sides, these are our top healthy picks for your next picnic.
Read more: New at the M&S Foodhall — these are the healthier picks worth adding to your basket
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Best healthier dips
Edamame and Butterbean Crush
This vibrant dip is one of the healthiest options in the M&S Picky Bits range. Made with edamame beans and butterbeans, it’s naturally rich in plant protein and fibre, helping to support gut health and keep hunger at bay.
Lemon, lime, spinach and coriander add freshness, while olive oil provides heart-healthy fats.
Topped Chicken Tikka Dip
Layered with tikka-spiced soft cheese, Greek-style yoghurt, chicken breast and pickled onions, this dip offers a useful protein boost while bringing plenty of flavour to a sharing board.
Read more: These are the best nutritional meal prep services to support your health goals
Reduced Fat Houmous
A picnic staple for good reason. Chickpeas are naturally rich in fibre and plant protein, while the reduced-fat recipe keeps calories in check without sacrificing flavour.
Serve with crudités, tortilla chips or warm pitta for an easy crowd-pleaser.
Roasted Red Pepper and Aubergine Dip
Part of the M&S Eat Well range, this vegetable-packed dip delivers plenty of flavour alongside a serving of vegetables.
Smoky aubergine and sweet roasted peppers make it a lighter alternative to cream cheese-based dips.
Protein-packed bean pots
Greek Style Bean Pot
Beans are one of the foods most consistently linked with improved heart and gut health. This Mediterranean-inspired pot provides a combination of fibre, plant protein and slow-release carbohydrates.
Read more: “I’ve been a vegetarian for six years — here’s how I hit my protein goals”
Moroccan Style Lentils
Lentils are a nutritional powerhouse, offering impressive amounts of fibre and protein while helping to support healthy digestion.
Packed with warming spices and flavour, this pot is ideal for anyone looking for something more substantial than a standard dip.
Dressed Salsa Verde Chickpeas
Chickpeas provide a winning combination of protein, fibre and complex carbohydrates, while the salsa verde dressing adds plenty of fresh flavour.
A simple but highly nutritious picnic addition.
Mediterranean-style sharing plates
Flame Seared Italian Artichokes
Artichokes are one of the most fibre-rich vegetables available and contain beneficial plant compounds linked to digestive and heart health.
These flame-seared versions add a smoky Mediterranean flavour to grazing boards and salads.
Turkish Grilled Pepperoncini
Small, mildly spicy chilli peppers with a distinctive smoky, chargrilled flavour. Perfect for adding a gentle kick to your picky bits board, or spooned over flatbreads, salads or kebabs for a bold finishing touch.
Stuffed Vine Leaves
A classic Mediterranean picnic food, vine leaves offer a lighter alternative to pastry-based snacks while still delivering plenty of flavour.
Bronze Spanish Olives
Rich in heart-healthy monounsaturated fats, olives are a cornerstone of the Mediterranean diet and an easy addition to any picnic spread.
Fresh salads and slaws
Apple, Celery & Walnut Salad
This Waldorf-like salad fuses crunchy textures with fresh flavours. It features cabbage, crisp apples and celery with plump raisins and walnuts, all tossed in a creamy lemon and black pepper dressing. Full of healthy fats and fibre.
Reduced Fat Traditional Coleslaw
Mixing crisp white cabbage, sweet carrots and tangy onions with a lighter mayonnaise dressing means you can enjoy all the flavour and crunch of a classic coleslaw but with less fat.
Smarter snack choices
Lightly Salted Tortilla Chips
Healthy eating doesn’t mean giving up crisps altogether. These lightly salted tortilla chips contain less salt than many standard varieties and provide a surprising amount of fibre and protein.
Pair them with the Edamame and Butterbean Crush or Reduced Fat Houmous for a more balanced snack.
Only 3 Ingredients Avocado Oil Crisps with Mediterranean Sea Salt
When it comes to crisps, simpler is often better. Made with just three ingredients, these crisps keep things straightforward while delivering plenty of crunch.
Cooked in avocado oil and seasoned with Mediterranean sea salt, they’re a less processed alternative to many flavoured crisp varieties, making them a smart addition to a healthier picky bits board.
How to build a healthier picnic
While picnic spreads are often associated with pastries, crisps and processed snacks, it’s possible to create a more balanced board by prioritising foods rich in fibre, protein and vegetables.
Ann Garry, CEO and co-founder of Health Coaches Academy, says it’s important to look beyond marketing claims when choosing picnic foods.
“Typically, these ‘light bites’ and ‘dinky’ sized items can actually be high in saturated fats or heavily processed ingredients, which can quickly add up when eaten alongside other picnic favourites.”
Instead, she recommends building meals around less processed ingredients that help keep you fuller for longer.
“Choosing less processed foods is a simple way to make your picnic feel fresher and more nourishing.”
That’s why many of our top M&S Picky Bits picks focus on beans, pulses and vegetables, from the Edamame and Butterbean Crush and Moroccan Style Lentil Pot to the Flame Seared Italian Artichokes and Turkish Grilled Pepperoncini.
Feature image: Canva/M&S
