When it comes to taking snacks on a hike, there are many options, but very few for healthy snacks while pushing yourself hard on the trail.
If you have ever thought about what to take on your next hiking trip, or you are out of options with your current snacks, read on for some great ideas for your next hike.
Carry as little as possible, but choose that little with care.
— Earl Shaffer
1- Fresh or Dried Fruit
You lost electrolytes while hiking, and naturally fresh or dried fruits are the best combination to regain them instantly. Fruits are high in carbohydrates and vitamins also low in fats and protein. I love fresh mangos and dried ones too if fresh are not available. Try to keep the fresh fruit easily accessible. Therefore, you can keep munching before your body starts depleting glycogen.
I always buy dried fruits from Costco, unsalted; they come in 1KG packets and are suitable for a long time.
Many dried fruits or fresh ones come in canned; try to avoid the high sugar cans fruits. If you are hiking in summer in cold areas, you may find berries along the trails that are the best source of carbs and antioxidants for your body.
2- Veggies and Hummus
If you are doing a long hike, I would suggest hummus. Hummus is the best snack for long strenuous hikes to get your energy back.
Hummus is a great source of fats, carbs, protein, and anti-inflammatory. It’s also high in fiber to keep to tummy healthy. I personally love hummus with cucumber, or if I am not calorie conscious, then a pita bread is fine too, but the fresh veggies and hummus do their magic.
Try to avoid pita if you can. I love fresh veggies and hummus.
3- Trail Mix
Trail mix is the king of snacks if you want to get your energy back instantaneously. Most of the time I buy from Costco, but it’s also available on Amazon, Trail Mix (affiliate link) if you would like to give it a try.
Trail mix provides a great combination of carbohydrates, fat, and protein. It is energy-dense to fuel a day of hiking. Nuts and seeds are high in unsaturated fats that provide energy, and they also pack in plant-based protein that aids muscle recovery. Dried fruits are a good source of quick-digesting carbohydrates to replenish glycogen stores.
— Elena Wright
Pro Tip: You can always buy in bulk to keep your cost less; I buy in bulk from Costco. If it’s in your area, give it a try!
4- Granola Bars
Maybe some people will think they are not healthy. You are right, but it’s also easy to buy organic, low sugar from Amazon. I buy these bars from Amazon (affiliate link); give it a try.
Granola bars are the quickest snack you can ever have; you can even make them at home if you have time and ingredients. You can always change it according to your tastes. Sometimes my mother-in-law makes bars at home to avoid the extra sugar and salts from the market bars.
5- Tuna Salad
Tuna salad is so famous among hikers; we can say that it’s a trail lunch. Tuna salad is a great way to get your daily protein intake while hiking. Tuna is full of vitamin B and potassium to regulate your body’s energy by processing all the protein and carbs. Here is my favorite Bumble Bee on the Run Tuna salad with cracker (affiliate link).
6- Hard-Boiled Eggs
We know that eggs are a great way to get healthy protein, and they are also full of all the essential amino acids. Even the yolk is full of zinc, calcium, and vitamin B.
It’s one of my favorite snacks, or I would say lunch when I go on a long hike. Nothing can beat hard boil eggs with veggies.
7- Nuts and Seeds
There are so many options to choose from, and they are pretty easy to carry. I personally love cashews and pumpkin seeds; they are good for sore muscles. You can buy easily from the corner store or make your own. Here is my gluten-free one from Amazon (affiliate link).
8- Chickpea Salad
Some friends are vegan and don’t consume tune, so the best alternative to get protein or a healthy lunch is chickpea salad with crackers. I am not vegan and mostly okay with tuna salad. I like chickpea salad with tiny pieces of naan bread.
9- Almond Butter and Medjool Dates
Dates are natural energy boosters. Bring some Medjool dates with almond butter on your next hike. Dates are super rich in vitamins A, B, and C as well as minerals. There is no cholesterol and other forms of bad fats in dates. The best Medjool dates you can easily buy from Costco or Amazon. I prefer to buy this no salt, no sugar almond butter from Amazon.
10- Peanut Butter(Unsalted), Bananas + Honey Sandwich
here is my personal one based on trial and error. I think I picked this recipe from a fitness instructor on youtube to make a healthy sandwich. Here are the things you need:
- bread (I prefer multi-grain whole-wheat bread)
- unsalted peanut butter
- banana
- wild honey
- cinnamon
As we all know, bananas are not just a great snack but also packed with incredible nutrition: potassium, vitamin B6, C, etc
11- Apple and Peanut Butter
This one is really good especially on long and hot hikes. I love to eat apples with peanut butter but still prefer my number 10 customized snack.
12- Avocado
Avocado is super famous for getting healthy fats. They are full of minerals and vitamins like B6, E, and C; avocados are also high in anti-inflammatory properties, good for sore muscles while hiking.
13- Coconut Water (extra)
Fresh coconut water is not available everywhere, and I don’t recommend a canned one. It’s not a conventional drink to have at hikes. But if you find it, I would suggest giving it a try. The coconut water is high in potassium to reduce muscle cramping. I tried a couple of times powdered form, and it worked great. However, I prefer fresh coconut water.
Everything tastes better outdoors.
— Claudia Roden
Hiking Healthy Snacks
- Fresh or Dried Fruit
- Veggies and Hummus
- Trail Mix
- Granola Bars
- Tuna Salad
- Hard-Boiled Eggs
- Nuts and Seeds
- Chickpea Salad
- Almond Butter and Medjool Dates
- Peanut Butter (Unsalted), Banana, and Honey Sandwich
- Apple and Peanut Butter
- Avocado
- Coconut Water
Thank you for reading!
