We asked Jaime Batchell-Shelbert, RDN of Wholly Nourished, to share some of her favorite hiking snacks when she visits Postcard Cabins. As a registered dietitian, she had great insights and ideas — whether you’re leisurely walking on the Nature Trail near your cabin, or are venturing out to a more challenging hike in the area.
Postcard Cabins Tip: Check out our Local Guides for trail recommendations and more before your stay.
One of the many reasons I book regular stays at Postcard Cabins is for the opportunity to get outdoors and hike the nearby trails. While the weather forecast, type of footwear and gear are all important to consider before heading out on a hike, my registered dietitian mind immediately prioritizes food. I’ve compiled a selection of my favorite hiking snacks to pack on your next adventure that are portable, will sustain your energy (no blood sugar dips!) and will keep everyone in your hiking party happy.
But first, why is it important to choose nourishing snacks for your hike?
Choosing the right nutrient dense snacks provide sustained energy for your hike. For example the mix of carbohydrate, protein and fat in a handful of nuts and a piece of whole fruit results in steady blood sugar, whereas a sugary pastry containing excess refined sugar and fat provides a temporary spike in energy followed by feelings of sluggishness.
Smart snacking not only provides endurance during your hike, but also supports recovery after your hike. For example, highly processed chips or cookies contain ingredients that promote inflammation in the body, whereas whole or minimally processed foods help reduce inflammation thus promoting muscle repair and reducing muscle soreness.
Believe it or not, choosing the right healthy snacks can be the difference between having a successful hiking experience versus a miserable one. Snacks provide enjoyment of the experience, stave off mid-hike meltdowns (if young children are involved) and provide a sense of comfort on unfamiliar terrain. To this last point, the same breakfast cookies we enjoy at home as a family, provide feelings of home and comfort while on the trail.
What are some variables to consider when choosing snacks?
Duration of the hike- Lighter snacks may work well for shorter hikes, but longer hikes require more calorie/nutrient dense options.
Difficulty of the trail- Much like hike duration, difficulty of the trail dictates what we pack in our snack pack. Again, simple snacks like hummus and veggies are ok for easy trails, while more thought out snacks with a balance of carbohydrate, protein and fat are necessary for more rigorous trails (think overnight oats with nut butter and berries).
Weather- Warmer weather calls for more hydrating options like cucumbers and oranges and foods that don’t easily spoil. Cooler temperatures allow for a wider range of non-perishable and fresh snacks like beef jerky, cheese sticks and berries.
Nourishing Snack Ideas
Low-intensity hikes
Veggies and hummus: A lightweight, hydrating, nutritious option for shorter hikes.
Fresh or dried fruit: Pick portable options that do not bruise easily such as apples, oranges or dried mango. Pair with a small amount of nuts or nut butter to avoid sugar crashes.
Nuts or nut butter pouch: Portable as well as being a good source of healthy fat and protein. Pair with high carbohydrate foods such as fresh or dried fruit.
Granola/granola bar: Homemade or a minimal ingredient store-bought options are best, filled with whole grains, nuts, seeds and dried fruit. Add dark chocolate or dried coconut as an extra treat!
Trail Mix: Provides a quick, portable energy boost without the crash…thanks to a balance of carbohydrate, fat and protein. Look for a brand containing nuts, seeds and dried fruit or make your own!
Peanut butter pretzels: Great for quick and portable snacking.
These examples provide mostly carbohydrates with a small amount of fat or protein for energy, which is preferred during a shorter hike.
Higher intensity hikes
Overnight oats: A nutrient dense, power snack that is easy to prep ahead. Combine oats with milk and flax or chia seeds to set and chill overnight. Top with nut butter, nuts, berries, seeds, etc. for calories and nutrients.
Peanut butter bagel with fruit or honey: Provides a balanced meal for longer hikes that is also good for recovery.
Yogurt and granola: A great cool weather snack. Choose Greek yogurt for added protein and add granola for carbs and fat. Filled with nutrients and calories for longer treks.
Cheese, whole grain crackers and fruit: A combo that provides protein, fat and carbohydrate for sustained energy.
Energy bars/bites: Portable snacks that can be made with nutrient/calorie dense ingredients such as nuts, nut butter, oats, flax seeds, honey, cacao nibs, dried fruit, etc. See the recipe below for my chocolate almond energy bites.
Stuffed Dates: Easy to make and naturally sweet. Just add nuts or nut butter and dark chocolate. Dates offer natural sugar for energy and potassium, which is needed for muscle function.
Breakfast cookies: Similar to an energy bite, contains whole, good-for-you ingredients with a mix of macronutrients.
Trail mix: This snack does it all- both short and longer hikes. Trail mix is calorie dense and lightweight, offering sustained energy and nutrients without taking up valuable pack space. Mix it with granola, coconut chips, or roasted chickpeas for even more energy throughout longer hikes. They call it “trail” mix for a reason!
These examples provide a balance of carbohydrate, protein and fat along with more calories to support endurance on and recovery from a longer hike.
Final thoughts
Water: Always pair your hiking snacks with plenty of water or electrolyte beverages, the latter being especially important on longer hikes. A good rule of thumb is 16 ounces of water per hour.
Storage: No matter the length and/or difficulty of the hike, lightweight and portable are key as well as utilizing environmentally friendly storage and packing solutions. Reusable silicone bags are always in my arsenal as an eco-friendly option. Wax or parchment paper works well for sandwiches. I also like to use stainless steel containers with dividers to accommodate a variety of snacks.
Recipe Spotlight
Chocolate almond energy bites
Ingredients:
3/4 cup almonds
1/4 cup cacao powder
3 tablespoons hemp seeds
3 tablespoons unsweetened coconut flakes
3/4 cup pitted dates (soaked in hot water for
20 minutes then drained)
1 tablespoon water, plus more if needed
1-2 tablespoons maple syrup
Method:
1. Add almonds, cacao powder, hemp seeds and shredded coconut to a food processor. Process into a fine powder.
2. Add in the soaked dates, water and maple syrup. Pulse until a dough-like consistency forms. Add more water as necessary.
3. Roll dough into small bite-sized balls.
4. Roll balls in extra shredded coconut flakes if desired.
Breakfast Cookies
Ingredients:
1 large banana, mashed
1 cup gluten free, whole oats
1/3 cup natural peanut butter
3 tablespoons dark chocolate chips
Optional: add 2 tablespoons protein powder
Method:
Mix the banana, whole oats and peanut butter together in a small bowl.
Add the protein powder, if using, and stir again.
Add in the chocolate chips and stir to incorporate.
Form the dough into four large cookies. Place on a parchment or silpat lined baking sheet.
Bake in a 350° oven for 12 minutes or until set.
