Hosting a tea party is one of my favorite ways to gather friends and family for a delightful afternoon filled with conversation, laughter, and, of course, delicious food.
I vividly remember the first tea party I ever hosted. It was a sunny spring afternoon, and I wanted to create a memorable experience for my guests.
However, I also wanted to ensure that the menu was both delicious and healthy. After some research and a few culinary experiments, I managed to put together a selection of tea party foods that were not only tasty but also nutritious.
Since then, I’ve hosted numerous tea parties, always keeping the focus on health-conscious yet mouth-watering menu options.
Today, I’m excited to share some of my favorite healthy tea party food ideas that will impress your guests while keeping things light and nutritious.
1. Cucumber Sandwiches with Greek Yogurt
Cucumber sandwiches are a tea party classic. Replace the traditional butter and cream cheese with Greek yogurt to reduce fat and add a protein boost.
Ingredients:
- Whole grain bread
- Sliced cucumbers
- Greek yogurt
- Fresh dill
- Salt and pepper
Instructions:
- Spread Greek yogurt on whole-grain bread.
- Layer with thinly sliced cucumbers.
- Sprinkle with fresh dill, salt, and pepper.
- Cut into small, crustless squares or triangles.
2. Smoked Salmon and Avocado Bites
These bites are packed with healthy fats and omega-3s from the salmon and avocado.
Ingredients:
- Whole grain crackers
- Sliced smoked salmon
- Mashed avocado
- Lemon juice
- Capers
Instructions:
- Spread mashed avocado on whole grain crackers.
- Top with a slice of smoked salmon.
- Drizzle with lemon juice and garnish with capers.
3. Veggie Spring Rolls
Light, fresh, and crunchy, veggie spring rolls are a colorful addition to your tea party spread.
Ingredients:
- Rice paper wrappers
- Julienned carrots, bell peppers, and cucumbers
- Fresh mint and cilantro
- Cooked vermicelli noodles
- Peanut dipping sauce
Instructions:
- Soak rice paper wrappers in warm water until soft.
- Lay out the softened wrapper and add a small amount of veggies, herbs, and noodles.
- Roll tightly and serve with peanut dipping sauce.
4. Mini Quiches with Spinach and Feta
Mini quiches are easy to eat and can be made ahead of time. This version uses spinach and feta for a healthy twist.
Ingredients:
- Whole wheat pastry dough
- Eggs
- Fresh spinach
- Feta cheese
- Milk
Instructions:
- Preheat oven to 375°F (190°C).
- Roll out the pastry dough and cut it into small circles to fit mini muffin tins.
- Beat eggs with milk, then stir in spinach and feta.
- Fill each pastry shell with the egg mixture and bake for 15-20 minutes.
5. Fresh Fruit Skewers
A refreshing and sweet option that’s easy to prepare.
Ingredients:
- Strawberries
- Pineapple chunks
- Grapes
- Kiwi slices
Instructions:
- Thread pieces of fruit onto skewers.
- Arrange on a platter and serve.
6. Hummus and Veggie Cups
Individual cups make it easy for guests to enjoy without double-dipping.
Ingredients:
- Hummus
- Sliced bell peppers
- Baby carrots
- Cucumber sticks
Instructions:
- Spoon hummus into small cups.
- Place an assortment of veggie sticks in each cup.
7. Whole Wheat Scones with Berries
Scones are a must-have for any tea party. Opt for whole wheat flour and fresh berries to keep them healthy.
Ingredients:
- Whole wheat flour
- Baking powder
- Fresh berries
- Greek yogurt
- Honey
Instructions:
- Preheat oven to 400°F (200°C).
- Mix flour and baking powder, then fold in berries.
- Combine yogurt and honey, then add to dry ingredients.
- Shape into rounds and bake for 15 minutes.
8. Chicken Salad Lettuce Wraps
A low-carb alternative to traditional chicken salad sandwiches.
Ingredients:
- Cooked chicken breast, shredded
- Greek yogurt
- Dijon mustard
- Chopped celery
- Bibb lettuce leaves
Instructions:
- Mix shredded chicken with Greek yogurt, mustard, and celery.
- Spoon into lettuce leaves and serve.
9. Zucchini Bread
A moist and flavorful bread that’s perfect for tea parties.
Ingredients:
- Whole wheat flour
- Grated zucchini
- Honey
- Eggs
- Baking soda
Instructions:
- Preheat oven to 350°F (175°C).
- Mix wet and dry ingredients separately, then combine.
- Fold in grated zucchini and pour into a loaf pan.
- Bake for 50-60 minutes.
10. Mini Caprese Skewers
A bite-sized version of the classic Italian salad.
Ingredients:
- Cherry tomatoes
- Fresh mozzarella balls
- Fresh basil leaves
- Balsamic glaze
Instructions:
- Thread tomatoes, mozzarella, and basil onto small skewers.
- Drizzle with balsamic glaze before serving.
11. Oatmeal Raisin Cookies
A healthier alternative to traditional cookies, made with whole oats and raisins.
Ingredients:
- Rolled oats
- Whole wheat flour
- Raisins
- Honey
- Coconut oil
Instructions:
- Preheat oven to 350°F (175°C).
- Mix all ingredients together.
- Drop spoonfuls onto a baking sheet and bake for 10-12 minutes.
12. Greek Yogurt Parfaits
Layered parfaits are both visually appealing and delicious.
Ingredients:
- Greek yogurt
- Fresh berries
- Granola
- Honey
Instructions:
- Layer Greek yogurt, berries, and granola in small cups.
- Drizzle with honey before serving.
13. Mini Turkey Meatballs
These bite-sized meatballs are perfect for a tea party and are packed with protein.
Ingredients:
- Ground turkey
- Egg
- Whole wheat breadcrumbs
- Parmesan cheese
- Italian seasoning
Instructions:
- Preheat oven to 375°F (190°C).
- Mix all ingredients and shape into small meatballs.
- Bake for 15-20 minutes until cooked through.
14. Almond Butter and Banana Sandwiches
A sweet and healthy sandwich option.
Ingredients:
- Whole grain bread
- Almond butter
- Sliced bananas
- Honey
Instructions:
- Spread almond butter on bread slices.
- Layer with banana slices and drizzle with honey.
- Cut into small, crustless pieces.
15. Kale and Apple Salad
A fresh and crunchy salad that’s easy to prepare.
Ingredients:
- Fresh kale
- Sliced apples
- Lemon juice
- Olive oil
- Slivered almonds
Instructions:
- Massage kale with olive oil and lemon juice.
- Toss with apple slices and almonds.
- Serve in small bowls or cups.
16. Tuna and Avocado Stuffed Tomatoes
A creative and healthy way to serve tuna salad.
Ingredients:
- Cherry tomatoes
- Canned tuna
- Mashed avocado
- Lemon juice
- Salt and pepper
Instructions:
- Hollow out cherry tomatoes.
- Mix tuna with mashed avocado and lemon juice.
- Fill tomatoes with tuna mixture.
17. Carrot and Raisin Slaw
A sweet and tangy slaw that’s perfect for a tea party.
Ingredients:
- Shredded carrots
- Raisins
- Greek yogurt
- Apple cider vinegar
- Honey
Instructions:
- Mix yogurt, vinegar, and honey.
- Toss with shredded carrots and raisins.
18. Spinach and Mushroom Stuffed Mini Peppers
A flavorful and healthy stuffed pepper option.
Ingredients:
- Mini bell peppers
- Fresh spinach
- Sliced mushrooms
- Feta cheese
- Olive oil
Instructions:
- Preheat oven to 375°F (190°C).
- Sauté spinach and mushrooms in olive oil.
- Fill peppers with spinach mixture and top with feta.
- Bake for 10-15 minutes.
19. Edamame Hummus
A twist on traditional hummus, made with edamame for added protein.
Ingredients:
- Shelled edamame
- Tahini
- Lemon juice
- Garlic
- Olive oil
Instructions:
- Blend all ingredients until smooth.
- Serve with veggie sticks or whole grain crackers.
20. Apple and Cheddar Melts
A sweet and savory combination that’s always a hit.
Ingredients:
- Whole grain bread
- Sliced apples
- Sharp cheddar cheese
- Honey
Instructions:
- Layer apples and cheddar on bread slices.
- Drizzle with honey.
- Broil until cheese is melted.
21. Beet and Goat Cheese Crostini
A vibrant and tasty appetizer.
Ingredients:
- Whole grain baguette
- Cooked beets, sliced
- Goat cheese
- Balsamic glaze
Instructions:
- Slice and toast the baguette.
- Spread with goat cheese and top with beet slices.
- Dr
- Drizzle with balsamic glaze and serve.
22. Chickpea Salad Cups
A protein-packed, vegan-friendly option served in crisp lettuce cups.
Ingredients:
- Canned chickpeas, rinsed and drained
- Diced cucumbers
- Diced tomatoes
- Chopped red onion
- Fresh parsley
- Lemon juice
- Olive oil
- Salt and pepper
- Lettuce leaves (e.g., romaine or iceberg)
Instructions:
- In a bowl, combine chickpeas, cucumbers, tomatoes, red onion, and parsley.
- Dress with lemon juice, olive oil, salt, and pepper.
- Spoon the chickpea salad into individual lettuce leaves and serve.
23. Berry and Spinach Salad
A light and refreshing salad that’s full of antioxidants.
Ingredients:
- Fresh spinach
- Mixed berries (strawberries, blueberries, raspberries)
- Sliced almonds
- Crumbled feta cheese
- Balsamic vinaigrette
Instructions:
- In a large bowl, combine spinach and berries.
- Sprinkle with sliced almonds and feta.
- Toss with balsamic vinaigrette just before serving.
24. Sweet Potato and Black Bean Bites
These bites are hearty and packed with nutrients.
Ingredients:
- Cooked sweet potatoes, mashed
- Black beans, rinsed and drained
- Chopped green onions
- Cumin
- Paprika
- Whole wheat bread crumbs
Instructions:
- Preheat oven to 375°F (190°C).
- Mix mashed sweet potatoes, black beans, green onions, and spices.
- Shape into small patties and coat with breadcrumbs.
- Bake on a greased baking sheet for 15-20 minutes.
25. Yogurt and Granola Cups
A quick and easy treat that’s great for any tea party.
Ingredients:
- Greek yogurt
- Honey
- Granola
- Fresh fruit (e.g., berries, mango, kiwi)
Instructions:
- Layer Greek yogurt, honey, granola, and fruit in small cups.
- Chill until ready to serve.
26. Avocado Toast Bites
A trendy favorite that’s both delicious and nutritious.
Ingredients:
- Whole grain bread
- Ripe avocados
- Lemon juice
- Salt and pepper
- Red pepper flakes
Instructions:
- Toast the bread and cut into small pieces.
- Mash avocados with lemon juice, salt, and pepper.
- Spread avocado mixture on toast pieces and sprinkle with red pepper flakes.
27. Banana Oat Bars
Healthy and sweet, these bars are perfect for a tea party treat.
Ingredients:
- Mashed bananas
- Rolled oats
- Honey
- Vanilla extract
- Cinnamon
Instructions:
- Preheat oven to 350°F (175°C).
- Mix all ingredients together until well combined.
- Press mixture into a greased baking pan and bake for 20-25 minutes.
- Cool before cutting into bars.
28. Tomato Basil Bruschetta
A classic Italian appetizer with a healthy twist.
Ingredients:
- Whole grain baguette
- Diced tomatoes
- Fresh basil
- Garlic
- Olive oil
- Balsamic vinegar
Instructions:
- Toast slices of baguette.
- Mix tomatoes, basil, and garlic with olive oil and balsamic vinegar.
- Spoon tomato mixture onto toasted baguette slices.
29. Carrot Cake Bites
A healthy, bite-sized version of the classic dessert.
Ingredients:
- Grated carrots
- Rolled oats
- Almond flour
- Honey
- Cinnamon
- Greek yogurt (optional for topping)
Instructions:
- Mix all ingredients together until well combined.
- Shape into small balls and chill until firm.
- Optional: Top with a dollop of Greek yogurt before serving.
30. Cauliflower Popcorn
A crunchy and healthy alternative to traditional popcorn.
Ingredients:
- Cauliflower florets
- Olive oil
- Nutritional yeast
- Garlic powder
- Salt
Instructions:
- Preheat oven to 400°F (200°C).
- Toss cauliflower florets with olive oil, nutritional yeast, garlic powder, and salt.
- Spread on a baking sheet and roast for 20-25 minutes, stirring occasionally.
31. Lemon Poppy Seed Muffins
Light and zesty muffins made with whole wheat flour.
Ingredients:
- Whole wheat flour
- Poppy seeds
- Lemon zest
- Greek yogurt
- Honey
- Baking powder
Instructions:
- Preheat oven to 350°F (175°C).
- Mix dry ingredients together.
- Combine wet ingredients and then add to dry ingredients.
- Pour batter into muffin tins and bake for 20-25 minutes.
32. Baked Zucchini Fries
A healthy and crunchy snack that’s easy to make.
Ingredients:
- Zucchini, cut into sticks
- Whole wheat flour
- Egg
- Whole wheat breadcrumbs
- Parmesan cheese
- Italian seasoning
Instructions:
- Preheat oven to 425°F (220°C).
- Dredge zucchini sticks in flour, then dip in beaten egg.
- Coat with a mixture of breadcrumbs, Parmesan, and Italian seasoning.
- Place on a baking sheet and bake for 20-25 minutes until crispy.
33. Chia Seed Pudding
A nutritious and delicious dessert that’s easy to prepare.
Ingredients:
- Chia seeds
- Almond milk
- Vanilla extract
- Honey
- Fresh fruit for topping
Instructions:
- Mix chia seeds, almond milk, vanilla, and honey.
- Let sit in the refrigerator for at least 2 hours or overnight.
- Top with fresh fruit before serving.
34. Veggie Sushi Rolls
A fun and healthy finger food for your tea party.
Ingredients:
- Nori sheets
- Cooked quinoa or brown rice
- Julienned veggies (e.g., cucumber, carrot, avocado)
- Soy sauce for dipping
Instructions:
- Spread a thin layer of quinoa or rice on a nori sheet.
- Add a line of julienned veggies.
- Roll tightly and slice into bite-sized pieces.
- Serve with soy sauce.
35. Watermelon and Feta Skewers
A refreshing and sweet-salty combination that’s perfect for summer tea parties.
Ingredients:
- Watermelon, cut into cubes
- Feta cheese, cut into cubes
- Fresh mint leaves
Instructions:
- Thread watermelon and feta cubes onto skewers.
- Garnish with fresh mint leaves.
- Serve chilled.
Conclusion
Planning a tea party doesn’t have to mean compromising on health. With these 35 delicious and healthy tea party food menu ideas, you can create a spread that is both satisfying and nutritious.
These recipes are designed to be easy to prepare and full of fresh, wholesome ingredients. Whether you’re hosting a large gathering or an intimate get-together, these healthy options will delight your guests and keep them coming back for more.
Happy hosting!