Food is a big part of hiking. When you’re walking for a long time or dealing with tough weather, the snacks you choose can make all the difference between feeling miserable or happy. It’s not an exaggeration! I keep a bag of jelly candies near my first aid kit just for this reason. A quick sugar boost can change a cold, uncomfortable moment on a mountain into a great story. Imagine finding a chocolate bar at the bottom of your bag when you thought you were out of food, or crunching on a packet of chips even though they’re all smashed up. And nothing beats the refreshing taste of an apple on a hot day in the hills.
This article will be all about snacking. These are the small bites you eat between your main meals on a hike – like breakfast, lunch, or dinner. Some people even have a second lunch! For beginners, it can be tricky to know what snacks to bring, how much to pack, and when to eat them. I’ve seen this with both young hikers and adults who are new to walking in the mountains. If you’re not used to snacking throughout the day, I’ll guide you through everything you need to know.
Why Do I Need Hiking Snacks?
Food is like fuel for your body. When you’re hiking much more than usual, you’ll be surprised at how hungry you get! And since you’re walking most of the day, you won’t only feel hungry at breakfast, lunch, and dinner. That’s why snacks are important—they keep you from getting super hungry between meals. After all, hiking should be fun, not spent thinking about your next meal the whole time.
Sometimes, you might also snack out of boredom, especially if it’s a long hike and you’re carrying a lot of gear. Having something to munch on can make the hike feel a bit more interesting. Whatever the reason, if you’re bringing snacks, make sure they’re easy to reach. If they’re hard to get to, you might not bother eating them. Some people keep snacks in their pockets, but that can feel uncomfortable. I like to fill the waist belt pockets of my backpack with snacks and keep extras in my outside pockets so a friend can grab them for me without needing to take off my bag.
How Often Should I Eat on a Hike?
The general rule for snacking on a hike is to eat something every hour. Personally, I tend to snack when I’m bored, which means I often eat before I even feel hungry. One hiking leader once told me to eat an energy bar when I see a big hill coming up. That way, I have the energy in my system before I start climbing, instead of trying to eat, breathe, and walk uphill all at once. But if you eat every time you see a hill, you might need a bigger backpack!
The benefit of eating small amounts regularly is that it keeps your energy steady throughout the day. This prevents those big ups and downs—like that sleepy feeling after lunch when all your energy is going to your stomach instead of your legs. Snacking and splitting your lunch into two smaller meals can help you feel better overall. Think of your body like a campfire: carbs are like big logs and sugars are like kindling. Eating little and often keeps the fire burning, but you still need some bigger fuel to keep it going strong, or else it will burn out too quickly.
What Kinds of Snacks Should I Bring?
The key to picking the right hiking snacks is finding a good balance. Don’t be like a teenager I know who thought it would be fun to eat a ton of sugary snacks on a hike. It might seem like a good idea at first, but it can lead to a big energy crash and a bad headache.
Here are the main types of snacks to think about bringing. Having a few of each will give you good variety. But don’t worry if you don’t have every kind—it’s only on really long trips that you need to start thinking seriously about nutrition.
Here are my recommendations that you should try on your hiking journey.
Nut Butter
Peanut butter, almond butter, or even cashew butter—whatever you like best, nut butter is an awesome hiking snack. You can spread it on crackers or fruit, make a sandwich, or even eat it by itself. Nut butter is packed with calories, so you get a lot of energy without having to carry much.
If you’re hiking with a big group, bringing a full jar can be the most cost-effective choice. But if you want something easy to snack on while walking, the smaller squeeze pouches are a great option!
Crackers
some bumps, like the tasty “crisps” from Trader Joe’s, which come in flavors like Fig & Olive or Mango & Ginger. For a protein boost, bring some instant hummus—just add water!
Another option similar to crackers are mini peanut butter or cheese cracker sandwiches, like Ritz Bits. They were one of my favorite snacks when I was younger, and I could eat a whole box if no one was watching! They’re also great for hiking because the filling holds the crackers together, making them pretty strong. Still, it’s smart to store them in a hard container to keep them from getting squished.
Dried Fruit & Nuts
Almost every hike we’ve done lately has included some kind of dried fruits and nuts. Nuts are packed with protein and healthy fats that give you long-lasting energy, while dried fruits give you a quick energy boost.
We love getting our dried fruit and nuts from Trader Joe’s because they have great prices. If there isn’t a TJ’s near you, check the bulk bins at your grocery store to save some money. You can also order online from places like Nuts.com for a good variety of dried fruits and nuts!
Homemade Trail Mix
Trail mix is a perfect on-the-go snack that you can easily customize. We like to keep a small bag in a convenient spot so we can grab a quick handful during water breaks. Some of our favorite homemade trail mixes include Maple Glazed Trail Mix and Sweet & Spicy Trail Mix. You can even check out more recipes in this post!
If you’re hiking in warmer weather, avoid adding chocolate, yogurt-covered raisins, or anything else that could melt. It will get messy fast!
Fresh Fruit
Fresh fruit isn’t the best choice for long backpacking trips because it doesn’t provide many calories for its weight. However, for a short day hike, a piece of fresh fruit can be really refreshing!
We recommend choosing fruits that won’t get bruised easily, like peaches, and ones that aren’t messy to eat, like oranges. Good options include apples, pears, pre-peeled oranges, or berries stored in a hard container. These are all great snacks to take along on your hike!
Fruit Leathers
Fruit leathers are a fantastic way to enjoy the taste of fresh fruit on the trail without the extra weight or mess!
You might be surprised at how easy it is to make your own fruit leathers at home with a food dehydrator. Some of our favorite recipes are Tie Dye Fruit Leathers and Tropical Fruit Leathers. They’re delicious and perfect for hiking!
Jerky
Homemade jerky is a great hiking snack because it lasts a long time and is packed with protein. Unlike many snacks that are sweet, the savory taste of jerky can be a refreshing change.
Making your own beef jerky at home is easier than you might expect, and once you learn how, you’ll save a lot of money too!
Meat Bars
Similar to jerky, meat bars are another easy-to-carry snack that’s full of protein. Some of our favorite brands are Epic Bars and Wild Zora. These meat bars can be a great keto-friendly option compared to regular “energy bars,” which often have a lot of sugar and carbs.
Tuna or Chicken Packets
Ready-made tuna and chicken salad packets make a fantastic shelf-stable choice for a more filling hiking lunch. You can find different flavors, like Buffalo Chicken or Herb & Garlic, at your local grocery store. They’re delicious spread on crackers or rolled up in a flour tortilla wrap. We ate these a lot during our John Muir Trail hike, and we still highly recommend them!
Olives
We love bringing olives on our hikes! Just like hard cheeses, olives can really make a trail-side lunch feel fancy.
You can easily grab a jar of your favorite olives, drain the liquid, and put them into a resealable, watertight container like a ReZip bag. There are also convenient on-the-go packets from brands like Oloves that are perfect for hiking!
Cheese
Cheese is a satisfying snack full of protein and fat. Harder cheeses like cheddar or Gouda hold up better in a backpack compared to soft cheeses.
Cheese Crisps
A nice hard cheese can really elevate your next hiking snack break! Cheeses like smoked gouda, aged cheddar, or certain types of gruyere are sturdy enough for the trail. To keep oils and smells from getting into your backpack, wrap the cheese in a beeswax wrap or put it in a resealable container.
Babybel makes wax-wrapped cheeses that are just the right size for one person. Brands like Tillamook and Cabot also offer delicious cheese sticks, which are great options for kids!
Homemade Granola Bars & Bites
Making your own granola bars or energy bites gives you control over the ingredients, ensuring you get a wholesome snack. Include oats, honey, nuts, and seeds for a balanced energy boost.
Store-bought Bars
We’re in a great time for energy bars because there are so many different kinds to choose from! To keep things interesting, we like to mix and match different brands and flavors so we don’t get tired of eating the same thing.
Power Cookies & More
Power cookies made with oats, nuts, and dried fruits are another excellent homemade option. They’re dense in nutrients and can replace a more traditional snack or meal.
Stroopwafel
A Dutch pastry, also known as a “syrup waffle,” is a delicious treat made of two thin cookies filled with caramel. They’re packed with calories, durable, and taste even better when warmed up a little. You can find them at Trader Joe’s, most grocery stores, and online. Some sports energy brands like Honey Stinger and GU have started making their own versions too!
Candy Bar (Summit Snickers!)
While we wouldn’t recommend a candy bar as your main hiking snack, we really enjoy having a special treat to celebrate reaching the summit (or highest point) of your hike. This is what we call a “summit celebration”! The classic “summit Snickers” is popular, but you can bring any extra treat you like.
Just remember, if it’s a hot day, keep your treat buried deep in your pack to prevent it from melting!
Hydration & Electrolytes: Don’t Forget Nuun and Clif Shot Bloks
Staying hydrated is just as crucial as eating. Along with water, consider electrolyte tablets like Nuun to replace the salts you lose when sweating. Clif Shot Bloks also provide quick energy and electrolytes in gummy form, perfect for replenishing both fluids and nutrients.
Weather Considerations
The weather can affect the types of snacks you should bring on a hike. In colder temperatures, pack snacks that won’t freeze, like jerky, nut butter, or dried fruit. In hot weather, avoid snacks that melt easily, like chocolate or certain cheeses. Always store food in a cool, shaded area of your backpack.
For example, in high heat, protein bars can become sticky or melty, so opt for dried fruits and nuts. Similarly, snacks like tuna packets or cheese might not stay fresh in extreme heat without proper storage.
How to Pack Your Hiking Snacks
When packing your hiking snacks, it’s a great idea to use reusable containers. This way, you create less trash on the trail and lower the chance of accidentally dropping a wrapper or bottle cap.
We love using reusable plastic bags like (re)Zip and Stasher. They’re perfect for storing snacks like trail mix, jerky, fruit leathers, and hard cheeses. They come in fun colors, are easy to clean, and can replace single-use plastic bags.
For snacks that are more fragile, like fresh berries or sandwiches, a hard-sided reusable container works best. Look for ones with a rubber seal and locking sides so the lid stays on tight when you’re hiking.
If you want to keep your drinks cool, you can bring a soft-sided cooler. Just remember to pack a reusable ice pack! It might be a bit heavier, but enjoying an ice-cold drink at the summit will feel amazing.
Also, think about the trash your food might create. It’s smart to pack a special container for trash, or you can use an empty food container to hold your trash once you finish eating.
Leave No Trace
The goal is to take everything you brought with you back home after your hike. This includes all trash, even small bits like cracker crumbs or apple cores. Even though they can break down, they can still upset the local animals and plants.
When lots of hikers leave behind even tiny bits of trash over time, it can really harm nature. So let’s work together to keep our trails clean!
