Hello fellow hikers/foodies! As Queensland is fully into summer (even though we are officially still in spring), my hiking plans are in hiatus for a couple of months due to my aversion to ticks, leeches and hiking in 32 degree heat. Never fear, we have lots to talk about, including the fuel that will get you from start to finish feeling great!
When you hike, what you take in your backpack is just as important as the trail itself. Every item serves a purpose, from water to a whistle, but few are as crucial as your food choices. The right snacks will fuel your body, keep you energised, and ensure you enjoy the adventure to its fullest. Whether you’re tackling a short day hike or a multi-day trek, here are my top six food items that I take along and why they are my ‘ride or die’ choices.
1. Nuts and Seeds: The Ultimate Energy Booster
Nuts and seeds are powerhouses of nutrition, offering a perfect balance of healthy fats, protein, and carbohydrates. They’re lightweight, easy to pack, and don’t require refrigeration, making them an ideal hiking snack. A handful of almonds, walnuts, cashews, or mixed seeds can deliver a concentrated source of energy, which is essential for hikes when you need sustained fuel.
Why it’s essential:
Energy Dense – high in calories, perfect for refuelling on the go
Healthy Fats – keep you feeling full and satisfied
Protein Packed – supports muscle repair and recovery, especially during strenuous hikes
You can create your own trail mix (or scroggin, as Aussies and Kiwis call it) by combining nuts with dried fruits and chocolate for an extra energy kick. Opt for unsalted nuts to avoid excessive thirst, and try different combinations like pumpkin and sunflower seeds to keep things interesting.
2. Dried Fruits: Natural Sweetness for a Pick-me-Up
Dried fruits are nature’s lollies, providing a quick burst of sugar easily digested and converted into energy. They’re rich in vitamins, fibre, and natural sugar, making them a perfect companion to more protein-heavy snacks like nuts.
Some of the best dried fruits for hiking include raisins (small but packed with energy), apricots (high in potassium, important for electrolyte balance), dates (excellent for slow-burning energy and fibre) and banana chips (crunchy and sweet!).
Why it’s essential:
Fast Energy – replenishes sugar levels when energy dips
Lightweight – easy to pack and carry
Nutrient Dense– rich in vitamins and minerals
3. Jerky: Protein for Muscle Repair
Whether meat or plant-based, jerky is a high-protein snack perfect for the trail. Protein helps maintain muscle strength and aids in recovery, especially during longer or more challenging hikes.
Since it’s dehydrated, jerky is lightweight and non-perishable, making it easy to carry for extended periods.
Why it’s essential:
Protein Rich – helps prevent muscle breakdown
Long Shelf Life – doesn’t require refrigeration and can last for weeks
Salty Goodness– contains sodium, replacing electrolytes lost through sweat
Choose a low-sodium jerky if you’re hiking in conditions where dehydration is a concern. Vegan and plant-based jerky options made from soy or vegetables are also available if you prefer a meat-free option.
4. Energy Bars: Compact and Convenient Fuel
Energy bars are designed specifically for active people, making them an ideal hiking food. They’re packed with essential nutrients like carbohydrates, fats and proteins in a small, easy-to-carry form.
Bars sitting in my pantry that come hiking with me (ignore expiry date on paleo bar!)
Whether you prefer muesli bars, protein bars, or whole food bars, these snacks are perfect for refuelling quickly and efficiently on the trail.
Why it’s essential:
Convenient – easy on the go, no preparation required
Nutrient Packed– offers a balance of carbs, protein and fats
Portion Controlled– helps manage your energy intake without over eating
Look for bars that are free from artificial additives and high in natural ingredients like oats, nuts and seeds. Avoid bars with too much sugar, as they can cause an energy crash later on.
5. Nut Butters: A Versatile Source of Energy
Nut butters are not only delicious but offer a great source of protein, fats, and carbs. When paired with celery or apples, they provide sustained energy, which is important for longer hikes.
Nut butters also come in single-serving packs, making them easy to carry and consume.
Why it’s essential:
Sustained Energy – combines fats and protein for long-lasting fuel
Versatile– eat it on fruit, veggies, bread or solo
Portable– single-serve packets are lightweight and easy to carry.
Prepare nut butter and apple/celery “sandwiches” ahead of time and pop them in a container for easy transportation and access.
6. Tuna Pots: High Protein with a Teeny Tiny Spoon!
Tuna pots or other pre-cooked options provide hikers a high-protein, filling option. They are convenient, lightweight and packed with omega-3 fatty acids, which help reduce inflammation and support heart health – essential for maintaining stamina during prolonged physical activity.
Why it’s essential:
Protein Rich – helps with muscle repair and keeps you feeling fuller longer
Omega-3s-supports overall health, especially heart health
Convenient– ready to eat and easy to pack, often available in flavours
Keep an eye out for packets that come with a spoon or easy-open designs for ultimate convenience, or you can make your own tuna, chicken or salami snacks to munch on.
Bonus Tips for Packing Hiking Snacks
When packing for a hike, it’s not just about the food you choose but also how you carry and consume it. Here are a few tips to help you make the most of your hiking snacks:
1. Portion Control
Pack enough to keep you energised, but avoid overpacking as extra weight can be a pain. Pre-portion snacks into small baggies or containers so you know how much you’re consuming.
2. Stay Hydrated
While food is essential, don’t forget about hydration. Many of the snacks I’ve mentioned are salty or dense, so fluid is key to staying in top form.
3. Mix and Match
Keep your taste buds tingling by catering to both sweet and savoury. Pair jerky with dried fruits or nut butter with celery. I sometimes take sushi or a salad wrap out on day hikes to keep snacks varied and something to look forward to at break time.
4. Leave Nothing but Footprints
Always make sure your wrappers and rubbish come back out with you. Our national forests are entrusted to us as hiking custodians – make sure you honour that trust.
5. Test New Snacks!
I can’t emphasise the importance of this tip. If you want to take a new snack, try it out ahead of time. This will avoid any nasty digestive surprises caused by food that might not suit you. Trust me; toilets out on the trails are few and far between…. 😮
So, whether you’re a seasoned hiker or just starting out, the right food can make all the difference in your hiking experience. From energy-boosting nuts to protein-packed tuna, these top six hiking snacks will keep you fuelled, energised and ready to tackle whatever trail you choose. So, next time you pack for an adventure, be sure to include these essential foods and enjoy your hike to the fullest!
See you out on the trails
PJ
PS – these suggestions are my opinion only. I am not a nutritionist and wouldn’t presume to give you dietary advice. Please speak to your doctor if you have specific dietary needs or health concerns.
Like The Hike 