Trail Fuel: Healthy Snacks for Hikers

Going on an adventure? Packing nutritious snacking fuel is vital! Activities like long walks on the beach, hiking through the wilderness, and cycling on roads less traveled use up a lot of physical energy and ability to focus. Discover some tried and true on-the-go snacks to help you sustain yourself physically along the way, improve your stamina, and enjoy more of your surroundings.

The Science of a Healthy Snack

One of my favorite pieces of advice from Dr. Mark Hyman is to always carry an emergency snack so you are never stuck for nourishment wherever you find yourself. This guidance applies to places where healthy options are scarce, like airports and, as you may have guessed, when out and about in nature.

For the last five years, I’ve been working with a registered dietician to strategize and make healthier eating choices. A major takeaway from my study has been to eat clean sources of protein with every meal (20-30g), and balance my plate with dark, leafy greens and vegetables rich in fiber accompanied by roughly 30-45g of carbohydrates from whole foods whenever possible.

For snacks, the scale is a little smaller, but the same principle of including fiber, protein, healthy fats and whole carbs applies. A good example of a ‘healthy snack’ is:

• 4-5 slices of cucumber
• 1 tablespoon of almond butter (or your fave nut butter)
• 2 medium-sized Medjool dates

On the trail, you need to keep your strength up which means eating a high-protein snack with healthy fats, sufficient carbs, and fiber! Prepare snacks that taste amazing, satisfy your hunger and are easy to travel with.

A healthy, balanced snack should be:

• Delicious
• Filling
• Energizing 

In my quest to help our community at Lake.com eat better while enjoying the great outdoors, I polled a number of professionals who shared trail-tested snacks perfect for outings to national parks, on camping excursions, and even for eating en route to your destination. It’s amazing how what you eat impacts your body, each bite casting a vote for health and wellness or inflammation and disease — you get to pick!

What does eating well look like? The perspectives, recipes, and ideas below have been curated for edutainment purposes, featuring experts’ best “on-the-go” snacks to maintain energy, balance blood sugar, and satiate nature-loving outdoor enthusiasts.

Four Questions to Ask Before Packing Snacks

When hitting the trails, it’s good to not only have a plan but also have food that travels well, hits a home nutrition-wise, and tastes delicious!

Paleo Diet CEO Trevor Connor, M.S., and his team emphasize that the best snacks for your long walk should maximize energy—and not threaten to melt along the way.

Ready to pack your backpack? Here’s how to take The Paleo Diet® out on your next hike.

Four Questions to Ask Before Packing Snacks

While Trevor and his team think your hiking snacks ought to be Paleo, they admit there’s more at play, stating that factors like food safety, weight, caloric density, and more should also be considered. In my opinion, these four questions apply to everyone, so it’s best to start considering them before your next outing!

Trevor encourages you to ask yourself:

1. Is it perishable?
When you’re outdoors all day, you won’t have access to a refrigerator or even a cooler (unless you want to lug one along with you). So hiking snacks need to be able to withstand ambient temperatures without spoiling. If you’re only going to be out for an hour, perishability doesn’t matter as much—so feel free to pack last night’s leftovers. But for anything beyond a couple of hours, go for shelf-stable options.

2. Is it heavy?
Everything that comes with you into the backcountry must be carried there, so the lighter the food, the better. That’s why dried fruits, veggies, and meats are so popular with the hiking set: Without their water content, heavy or bulky foods become much easier to pack (and last a lot longer, too).

3. Will it last?
Delicate snacks won’t last long stuffed inside a backpack. Sturdy, whole fruits and veggies will fare better than anything that can be smushed, so think apples and carrots over fresh berries and tomatoes. If you’re really craving something soft, you can pack it inside a glass or plastic hard-sided container to protect it—but you’ll pay a weight penalty for that.

4. Is it nutrient dense?
Hiking is hard work, so you’ll need nutritious foods to replace lost calories and keep energy levels high. Snacks like jerky, nuts, and seeds deliver a lot of calories in small, easy-to-carry packages.

Fave Paleo-Friendly Backpacking Snacks

Jerky
Beef jerky is a hiker classic for a reason: It’s lightweight, shelf-stable, and packs about 100 calories per ounce*. But watch out for commercial jerkies, which can be full of excess salt, sugar, and additives. It’s simple to make your own in a small dehydrator or oven. And don’t feel confined to beef jerky—you can also buy (or make) jerky from elk, bison, turkey, or even salmon.

Fish
Speaking of salmon, fish can be very trail-friendly. Go for tuna or salmon packed in lightweight pouches rather than cans, or stash small tins of sardines in your backpack.

Nuts and seeds
Easy to pack, full of nutrients, and stuffed with energy, nuts are about as perfect a trail food as you can get. Consider macadamia nuts (203 calories per ounce), walnuts (185 calories per ounce), almonds (165 calories per ounce), or cashews (163 calories per ounce). Some nut butters also come in backpack-friendly pouches and pair nicely with apple slices or carrots.

Fruits and veggies
Fresh greens might not last long in your backpack, but avocados (which have 34 calories per ounce, plus healthy fats) might be up for the challenge. While they’re somewhat durable, you might want to stash extra ripe ones near the top of your backpack to prevent squishing. Apples, oranges, pears, carrots, and bell peppers also travel well.

Dried fruits
These hiking staples are prized for their light weight and concentrated nutrients. Think Medjool dates (66 calories per date), apricots, prunes, mango, cherries, raisins, and apples.

Trail mix
You’ll get several top Paleo ingredients in every handful of a delicious trail mix, which combines nuts, seeds, and dried fruits. However, you might want to make your own fresh blends to avoid additives and to ensure you’re staying 100-percent Paleo. Try this herb-y, spicy party nut mix, or toss your favorites together for a custom blend. And a sprinkling of dark chocolate adds nutrients aplenty and a decadent flavor (just be careful it doesn’t melt).

Energy bars
Homemade trail bars and balls are a close cousin of trail mix, in an even more packable form. Try whipping up these seasonal pumpkin spice date balls or no-bake energy bars for an on-the-go treat.

Happy trails!

*All calorie information in this contribution from The Paleo Diet® comes from USDA FoodData Central.

Homemade Granola Bars

Ever made your own granola bars or protein balls?

Jennifer Pallian of Foodess is a Registered Dietitian with a BSc in Food, Nutrition, and Health. She writes, “If you’re an adventurer who needs a solid, healthy snack that also tastes great, these healthy homemade granola bars should be at the top of your list.”

Shelf-stable and easy to transport, Jennifer’s homemade granola bars offer protein, fiber, and healthy fats to give you long-lasting energy without the sugar crash. “Whether you’re heading out for a hike, bike ride, long walk, or just trying to survive an airport layover, these bars are a go-to for me,” Jennifer exclaims.

One of the best things about making a snack yourself is that you can buy fresh ingredients, which makes a world of difference in taste and overall impact on your metabolism and microbiome. When you buy whole foods, you avoid the cons that come with processing, including the addition of preservatives, emulsifiers, and the oh-so-clever misnomer that is ‘natural flavors.’

Low-to-no processed foods are your best choice, hands down.

By using fresh ingredients, Jennifer assures you can bring texture and flavor to the ‘next level.’

What’s in her homemade granola bars?

“At the heart of these bars are old-fashioned oats, which provide a slow-releasing source of energy to keep you fueled, unlike instant oats, which give you a faster spike and then a resultant crash in blood sugar.”

But what’s the real secret to their chewiness and protein boost? Enter condensed milk, stage right.

“This surprise ingredient doesn’t just act as a binder and sweetener, it also adds 30 grams of protein per batch. That makes these bars a great alternative (protein-wise) to traditional honey- or maple syrup-based recipes,” Jennifer advises. 

What other pleasant surprises do these granola bars hold?

As a bonus, Jennifer let me know that these granola bars are packed with seeds (sunflower seeds and pumpkin seeds) that contain melatonin, which regulates the sleep cycle and may help prevent jet lag. Not too shabby.

Here’s where to get Jennifer’s Healthy Granola Bar Recipe.

For those keeping score at home, here are the nutrition facts:

• Calories: 131 kcal
• Total Fat: 4g
• Carbs: 20g
• Sugars: 9g
• Protein: 4g
• Sodium: 72mg
• Fiber: 2g

High-Protein Yogurt

Scott Baptie founded Food For Fitness, the UK’s #1 High-Protein Recipes App. Scott blends his background in athletics with nutrition to serve up satisfying meal choices to suit all tastes.

Before starting his business, Scott blogged about his workouts, meal plans, and recipes while working a day job in IT. His passion project led to his developing a 12-week transformation program for himself called “The Lean Files” as a fitness influencer, and he began offering consultations to eager clients who wanted to get themselves on track.

As you might have guessed, Scott’s snack pick is high-protein yogurt. He relates, “A high-protein yogurt is the perfect on-the-go snack—creamy, filling, and packed with muscle-building protein. Greek or Icelandic-style yogurts, like Chobani, FAGE, or Siggi’s, can have up to 20g of protein per serving and if you check the label, many are low sugar too. Not only that, some can be full of gut-friendly probiotics. To make it even better, get the Tupperware out and prep a few servings in advance.”

Side note: If you’re taking yogurt with you on the road and into the wild, remember to use a thermal lunch bag and an ice pack to keep the yogurt cold for a number of hours. Also, remember to bring a spoon!

You don’t have to eat your yogurt plain, mind you. Scott suggests to add fresh berries, nuts, or a drizzle of honey for extra flavor and a bit of bite.

Based on personal experience, local organic raw honey is a great choice, as is Manuka honey, for its anti-inflammatory and antimicrobial properties.

In a hurry? Jaunt to the nearest grocer’s aisle!

Scott says, “If you’re in a rush, you can easily grab a single-serve cup from the grocery store for a quick, nutritious snack. A typical ¾-cup (170g) serving of plain Greek yogurt contains around 100-120 calories, 18-20g of protein, 5g of carbs, and little to no fat, making it a powerhouse option that keeps you full without the sugar crash.”

Power up with quick and healthy high-protein recipes from Food For Fitness.

Meat Sticks, Sugar-Free Snacks and Fat Bombs

Christine Trimpe is a transformative wellness leader and nutritionist dedicated to empowering professional women to reclaim their health and vitality. As founder of The SugarFreed Me Method and a certified SUGAR® Licensed Practitioner, Christine helps clients achieve lifelong healing from sugar addiction and food-related struggles, having been on a personal 100-pound weight loss journey herself.

What motivated her to lose weight?

Christine and her husband were celebrating their 25th wedding anniversary at Rocky Mountain National Park. They had planned to climb the mountain together, but due to her health at the time, Christine had to watch as her husband made the ascent without her. That’s when things began to change, and she surrendered her health and weight loss goals to God.

Along the way, Christine created a method that goes beyond conventional dieting, integrating faith, emotional regulation, and metabolic health principles. Her own story—marked by a significant health journey, an embrace of ketogenic eating, and a breakthrough lifestyle change—has inspired thousands since she first shared it on her blog and across social media. 

When it comes to healthy snacks, Christine is a real pro. She writes, “Finding the perfect on-the-go snack can be a challenge for outdoor enthusiasts and frequent travelers. The best options are nutrient-dense, high in protein and healthy fats, and free from inflammatory seed oils or added sugars. High-quality meat sticks like Chomps or Simply Snackin’ are recommended (both available on Amazon). These protein-packed snacks (providing 9 to 10 grams of protein per stick with no added sugar) help stabilize energy levels, making them ideal for hiking, road trips, or long airport layovers.”

I love how she goes for the straight protein! Her next tip would make Dr. Hyman proud. Christine declares, “I never travel without my emergency stash of meat sticks in my carry-on bag. Airports rarely offer clean, sugar-free options—except for the occasional hard-boiled egg package. Keeping a reliable source of protein on hand helps me avoid ultra-processed snacks and maintain steady energy, no matter where I go,”

Christine also recommends sugar-free snack bars that use sugar substitutes like Stevia (such as Munk Pack or homemade low-carb bars), cheese sticks, vacuum-sealed olives, and portion-controlled nuts. She adds, “For those who enjoy homemade snacks, fat bombs—made with coconut oil, nut butter, and dark chocolate—are a delicious way to maintain energy levels. A quick Pinterest search can provide plenty of simple fat bomb recipes.”

Christine believes keeping a mix of these snacks on hand ensures you always have fuel to support your health and active lifestyle, no matter where your adventures take you.

RX Chocolate Sea Salt Bar

Kieran McSorley, Registered Dietitian, is an owner of Brentwood Physio, a leader in pain relief and injury recovery. Athletes from Cirque du Soleil, the MLB, and other professional and Olympic teams are just some of the patients the Brentwood Physio team is accustomed to treating, but most of all, they love taking care of everyday people.

His top on-the-go snack? An RX Bar.

“RX bars contain just a few ingredients all of which are whole foods. The packaging says everything you need to know: 3 egg whites, 6 almonds, 4 cashews, 2 dates, all great for protein and a quick boost of energy.”

RX bars are widely available, and most big grocery stores carry them.


What’s the breakdown? Here are the Nutrition Facts for an RX chocolate sea salt bar:

Calories: 210
Protein: 12g
Carbohydrates: 24g

Fiber: 5g

Sugar: 13g (from dates and chocolate)
Fat: 9g
Sodium: 150mg
Potassium: 230mg

Rice Cakes, Banana Slices, and Peanut Butter

Daniel Vasilevski, the Director and Owner of Bright Force Electrical, hikes once a month in and around Sydney. His trail of choice is Royal National Park’s Coast Track, the Blue Mountains, or Ku-ring-gai Chase National Park. There are other places, but he loves them because the views are stunning.

What’s Daniel’s go-to grub in the Australian wilderness? He writes, “When I am hiking, rice cakes are my snack of choice because they’re light, won’t crumble in my bag, and provide a quick energy boost without making me feel sluggish afterward. I take them on day hikes when I need something that’s easy to digest that will sustain me. I usually prepare them with peanut butter and banana slices because the combination of protein, healthy fats, and natural sugars gives me sustained energy.”

Additionally, rice cakes travel well. Daniel offers, “Because rice cakes don’t require refrigeration, I can pack them early in the morning and eat them hours later without worrying about freshness.”

A fan of healthy fats and keeping his electrolytes in check, Daniel’s rice cakes may also get the royal treatment: an avocado spread sprinkled with salt to replenish the sodium lost through sweat. 

For hydration? Daniel carries around an electrolyte drink such as Gatorade. “I’ve tried a number of different drinks, but I prefer this one [Gatorade] the most. I never feel sluggish and tired after hiking for a few hours, even when it’s hot outside. Water is not always sufficient, and I’ve found that without added electrolytes, I become tired even if I drink plenty of water. I take small sips of it when hiking rather than drinking a large quantity at a time, which keeps my energy up without making me feel bloated.”

Good tips there from Daniel. Sip electrolyte beverages slowly and pace yourself in general! Sit still while eating, chew deliberately, and savor the moment.

Trail Mix For The Engaged

The hills are alive with the sound of…weddings?

Micah Chaffin grew up as an avid hiker, so it’s no surprise his career as a photographer has taken him to mountaintop experiences he can share with his wife and business partner, Sammie. Carving out a niche for themselves as adventure elopement photographers, The Chaffins find themselves climbing over rocky mountain, skipping rivulet and fountain, and passing where the weeping willows quiver with some frequency.

Their clientele loves the great outdoors and makes a habit of hiking to their wedding destinations, with many remarking that the journey feels like a double date. Micah says, “The majority of our couples go for hikes during their weddings, so we’ve learned how to best fuel ourselves and them!”

When asked what his favorite on-the-go snack was, Micah quickly pointed to trail mix, noting that it got its name for a good reason!

Like weddings, it’s all in the details. The Chaffins create their trail mixes with ingredients found at the grocery store. Micah notes this is a more cost-effective option and a healthier one.

He shares, “Rather than buying pre-mixed bags that are more expensive and contain pieces of candy (those yogurt chips might as well be white chocolate chips), we just mix together a large bag of mixed nuts and a large bag of raisins from wherever is cheapest, normally Costco.”

The Chaffins rely on trail mix, chiefly because:

• Nuts are packed with healthy fats and raisins have carbs and natural sugar, all things that your body needs during those long hikes.
• Trail mix requires no cooling, no cooking, and you could pack it weeks in advance and it’ll still taste as good as if you packed it that morning.
• Trail mix is delicious! It’s practically a deconstructed PB&J.
• Compared to pre-made trail snacks like Cliff Bars, trail mix is way less expensive.

Micah cheerfully notes how easy trail mix is to transport, saying, “Toss it in a ziplock bag, and you’re done! No cooling is needed, and as long as you don’t incorporate chocolate or other ingredients that will melt, it can withstand extreme heat with no problem.”

Hydration is also key on hikes. The Chaffins prepare by hydrating 24 hours before the hike. On shorter hikes, they bring water bottles; if going on a longer excursion, they bring a water pouch in their backpack.

Book Your Vacation on Lake

Where will your adventures take you next? Explore great stays at cottages, lake houses, cabins, and more. We’d love to be part of your next vacation. Discover available vacation rental properties and scope out homes near hiking trails and national parks, right here on Lake.com.