4 Snacks To Bring On Your Next Hiking Adventure

Jerky and some dried fruit is a classic choice for a hiking snack. This nonperishable duo requiring zero preparation is a no-brainer for those eager to get to the trailhead.

Dried fruit is a great source of fast-burning carbohydrates due to its high sugar content. Fast-burning carbs provide almost instant energy that will help get you through the last mile or final push up to the summit. But, note that fruits will vary in sugar and carbohydrate content. For example, a half cup of dried apricots contains roughly 40 grams of carbs and the equivalent amount of raisins contains about 57 grams of carbs, so you may find the latter more energizing (for a smaller serving).

Enjoying fruit alongside jerky will help you to stay full for a while on your backpacking journey. Consuming adequate protein helps induce satiety and satisfaction, so while the fruit will get you to the end of the trail, the jerky will make sure you’re not feeling depleted when you get there.

A slightly elevated take on the classic peanut butter and jelly sandwich, this snack uses fresh fruit, your preference of nut (or seed) butter, plus your favorite bread. Whether whole wheat, white, or gluten-free bread, most standard bread slices contain about 15 grams of carbs.

You'll need two slices of bread, onto which you'll spread the peanut butter and sandwich the gently mashed berries between. This go-to hiking food will keep you energized for about one hour’s worth of exercise. Using fresh berries instead of jam lowers the sugar content, which is ideal for those who want a less sugary option. In addition to being tasty, fresh berries are nutrient-dense and a rich source of polyphenols (naturally occurring beneficial compounds found in plants).

Polyphenols have antioxidant properties. What does this mean for those who hike long distances frequently? Consumption of these polyphenol-rich foods might help decrease the natural inflammation associated with the physical stress of exercise.

Known as energy bites or sometimes called protein balls, these homemade snacks are versatile and can be made to include whatever nutrients you need.

Most recipes start with a few foundational ingredients such as a nut or seed butter, oats, and a sweetener like honey, dates, or maple syrup. The oats and sweetener cover the carbohydrates needed when hiking. The nut or seed butter counts as both a fat and protein source. For longer, more exhausting hikes, it can be beneficial to add protein powder or hemp seeds (a vegan, whole foods source of protein) for an extra protein boost.

Flavor your bites with vanilla extract or experiment with other flavor options like ginger or cacao powder. For hikers looking to add an energy boost, ground coffee beans or matcha powder can be used as a source of caffeine. Make a large batch of these before your hike and store them in the fridge or freezer so they are ready to pack whenever you need them.

Baked goods always make excellent on-the-go snacks for any and all backpacking adventures. However, not all baked goods are created equal.

Many prepackaged muffins and cookies contain unnecessary added sugar and preservatives. Making your own muffins is relatively easy, and they can be stored in the freezer. Muffin recipes are also so easy to adapt — flours and sweeteners can be chosen based on dietary needs and any add-ons like nuts, seeds, or dried fruit can be included based on flavor preferences.

If you’re headed out on a full day hike, it might be wise to add protein powder to your muffin batter, just like with the energy bites. You can also create a “stuffed” muffin by slicing it ahead of time, smearing a nut or seed butter on both halves, putting it back together and tossing it in your bag for a fully loaded snack that includes carbohydrates, fats, and proteins.