Hiking is more than just reaching the summit; it's about enjoying the journey, and for many, that includes delicious and nutritious snacks. This article explores a variety of healthy and convenient food options perfect for your next hiking adventure, drawing from personal experiences and expert recommendations.
Convenient Packaged Snacks
Walking Tamales
Fillo’s Walking Tamales are a convenient and flavorful option, requiring no stove or boiling water. These vegan-friendly tamales come in various flavors like salsa verde, bean salsa habanero, bean salsa roja, and sweet corn elote.
Protein Bars
While many protein bars can become tiresome, Perfect Bars remain a favorite for some hikers. Packed with over 20 superfoods and whole food protein from ingredients like nut butters, eggs, and milk, these bars are a nutritious choice. Since they lack chemical preservatives, they are found and should be stored in the refrigerator.
Meat Sticks
Meat sticks are a classic hiking snack due to their high protein content, lightweight nature, and ease of consumption on the trail. Options like Hickory Smoked Beef, Oven Roasted Turkey, and Hickory Smoked Hot & Spicy Turkey Sticks offer variety and flavor. A full-sized, 1-ounce beef stick provides 100 calories and 6 grams of protein.
Nut Butter Squeeze Packs
Justin’s Nut Butter Squeeze Packs, available in almond and peanut butter flavors, are a convenient source of healthy fats and protein. These packs are readily available in most grocery stores and often go on sale.
Read also: Healthy food access with Highmark Wholecare explained.
Trail Mix and Nuts
Chocolate Covered Almonds
Chocolate covered almonds are a satisfying and energy-boosting snack, providing a mix of healthy fats, protein, and carbohydrates. They are widely available in milk or dark chocolate varieties and can be purchased in bulk or single-serving sizes.
Dill Pickle Flavored Cashews
For those who enjoy savory snacks, dill pickle flavored cashews offer a unique and flavorful option. Cashews are high in protein and healthy fats, making them a great fuel source for hikes.
Homemade Honey Nut Granola
Homemade honey nut granola can be customized to your preferences and is often tastier than store-bought versions.
Pickles and Dried Fruit
Oh Snap! Pickling Co Dilly Bites
Pickles are a good source of electrolytes, which can be beneficial during long hikes where you sweat a lot. Oh Snap! Pickling Co Dilly Bites come in single-serving packages, making them convenient for packing. These thick, circular-cut pickles are also known for being super crunchy.
Soft & Juicy Mango and Sweetened Dried Orange Slices
Trader Joe's offers Soft & Juicy Mango and Sweetened Dried Orange Slices, both of which are excellent dried fruit options.
Read also: Healthy Eating on the Run
Protein Pouches
Chicken and Tuna Pouches
Single-serving chicken and tuna pouches are easy to eat as a snack or lunch on the trail. They require no cooking or refrigeration and come in various flavors. These pouches are packed with calories and protein, typically ranging from 70 to 90 calories and 9 to 12 grams of protein per pouch.
Considerations for Longer Hikes
For through-hikes or multi-day trips, it's important to consider the weight and nutritional content of your food.
Balancing Calories and Nutrition
While calorie-dense foods like protein bars and trail mix are important, it's also crucial to include a variety of healthy foods to maintain inner fitness. Consider how the food will make you feel.
Weight and Water Content
Be mindful of the weight of your snacks and lunches, as they can add up quickly on longer hikes. Dehydrated or dry foods can significantly reduce your pack weight.
Lunch Ideas for Longer Hikes
- Crackers: Seeded homemade crackers are a lighter and longer-lasting alternative to wraps or bread.
- Dips: Dehydrated dips like white bean, beetroot, or hummus can be rehydrated with water and a little olive oil for a flavorful and nutritious topping for crackers.
- Tuna Sachets: Despite being relatively heavy, tuna sachets packed in oil are nutrient-dense and worth including for at least a few lunches.
- Soup: Instant soup packets or homemade dehydrated soup can provide a warm and comforting meal in cold weather.
- Cheese: Hard cheeses like parmesan or freeze-dried cheese are calorie-dense and add variety.
- Salami: Aged unsliced salami is a good option in cool weather.
- Smoothies: Calorie-dense smoothies made with oatmeal, coconut yogurt, and milk powder can be a filling lunch option.
- Salad: Dehydrated salads with couscous, beans, lentils, or quinoa can be a refreshing and nutritious meal.
Other Smart Backpacking Food Ideas
- Make-Ahead Meals: Prep meals at home that can be quickly heated at the campsite.
- Just Add Water Meals: Dried carbs, powdered fats, and dehydrated vegetables can be combined with water for easy and filling meals.
- Beef Jerky and Dried Meats: These are quick protein sources that don't require refrigeration.
- Cheese: Hard cheeses or individually packed cheeses are good sources of fat and protein.
- Granola, Energy, and Meal Bars: Lightweight and calorie-dense options for a quick energy boost.
- Peanut and Almond Butter: Packets of nut butter are a convenient source of calories, fat, protein, and carbs.
- Instant Oatmeal and Granola: Easy to prepare with hot water and powdered milk.
- Powdered Hummus: A protein-packed option that can be added to tortillas or eaten with vegetables.
- Tortillas: Versatile and compact, perfect for wraps with various fillings.
- Dark Chocolate: A healthier option for satisfying a sweet tooth.
- Coffee and Tea: Instant coffee and tea are great for staying caffeinated.
- Instant Noodles and Pasta: Lightweight and easy to cook with added protein and vegetables.
- Instant Soup Packets: Warm and comforting options for chilly evenings.
Day Hiking Food Ideas
- Homemade Options: Chocolate nut and seed bars, mock Lara bars, and no-bake peanut butter balls.
- Easy Prep Options: Boiled eggs, trail mix, PB&J sandwiches, bagels with cream cheese, and vegetable sticks with dip.
- Store-Bought Options: Jerky, crackers and sliced cheese, apples and nut butter, carrots with ranch dressing, meat and cheese roll-ups, pickles, energy bars, fruit leathers, dark chocolate, granola with yogurt, and cheese and meat wraps.
Hot Day Hiking Food Ideas
For a hot meal on the trail, bring a backpacking stove, fuel, and a pot. Oatmeal, soup, instant rice and chicken, cocoa, or coffee are all good options.
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Water is Essential
Always bring plenty of water on your hikes. Pre-hydrate before the hike and plan for about 2 cups of fluid for every hour of hiking.
Food Safety Practices
Follow good food safety practices when packing and handling food. Keep perishable foods chilled and avoid leaving them out in hot weather for more than one hour. Wash hands often and cook foods to proper temperatures.