A complete T1D-friendly picnic basket featuring mini frittatas with eggs, ham, and spinach, a quinoa-crudités salad, caprese skewers with cherry tomatoes and mozzarella, and dark chocolate squares (85%+). Everything is portioned and carb-counted so you can enjoy outdoor dining with confidence.
Preheat oven to 180°C (355°F). Lightly grease a 12-cup muffin tin with olive oil.
Wilt the spinach in a dry pan over medium heat for 2 minutes, then squeeze out excess moisture and roughly chop.
In a large bowl, whisk the 8 eggs with salt and pepper. Stir in the diced ham and chopped spinach.
Divide the egg mixture evenly among the muffin cups (about 3/4 full). Bake for 18–20 minutes until puffed and set. Allow to cool completely before packing.
For the quinoa salad: in a large bowl, combine the cooled cooked quinoa, diced cucumber, bell pepper, and sliced radishes. Dress with lemon juice, olive oil, chopped parsley, salt, and pepper. Toss well and refrigerate.
For the caprese skewers: thread a cherry tomato, a basil leaf, and a ball of mozzarella (or a folded slice) onto each small skewer. Repeat for all skewers. Drizzle lightly with balsamic glaze just before serving.
Break the dark chocolate (85%+) into individual squares (2 squares = 20g per person). Pack in a small container.
Pack each component in separate containers with lids. Keep the caprese skewers and quinoa salad chilled in an insulated bag with an ice pack.
Carbs come mainly from quinoa (GI ~53), causing a moderate and gradual blood sugar rise — use your usual dosing method agreed with your care team to dose precisely before eating. The high protein and fat content from eggs, ham, and mozzarella can delay the peak by 1–2 hours, so watch for a late rise. Log this meal in your food journal with the exact portions packed.
