Food for Day Hikes – Including Vegan and Gluten-Free Options

Wondering what food to pack for a day hike? Embarking on a day hike requires more than just stamina and a sense of adventure; choosing the right food for day hikes is essential to keep you energised and ready for anything the trail throws at you.

Whether you follow a vegan diet, need gluten-free options, or just want some tasty and nutritious day hike snacks, this guide has you covered.

Here, we’ll explore a variety of snacks that are easy to pack, delicious, and provide the necessary fuel to keep you going strong from start to finish. From vegan hiking snacks to gluten free hiking snacks, we have options that cater to every dietary need, ensuring you stay fuelled and satisfied on the trail.

Let's go!

Quick Links in this Guide:

• Sunrise Breakfast
• Coffee
• Snacks for Day Hikes

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Sunrise Breakfast Options for Day Hikes

There's nothing better than leaving at the crack of dawn for a sunrise hike. I've often left the trailhead a couple of hours before daybreak, arriving at a peak just in time to watch an amazing sunrise. To make the experience even better, I always carry a delicious breakfast as part of my day hike food to enjoy with a good strong cup of coffee.

Here are six breakfast ideas that are perfect for your morning on the trail. Each option is marked to indicate if it is vegan (V) and/or gluten-free (GF), ensuring all hikers can find something suitable.

1. Overnight Oats: Packed with fibre and protein, overnight oats are a customizable and no-cook option that you can prepare the night before. Add fruits, nuts, and seeds for extra flavor and nutrients. Here’s a link to my Awesome Overnight Oats Recipe — for a vegan option, use plant-based milk and for gluten-free, ensure your oats are certified gluten-free. (V, GF)
2. Peanut Butter Banana Wraps: Use whole-grain tortillas or gluten-free wraps, spread with a generous amount of peanut butter, and add a banana. Roll it up for a portable and mess-free hiking breakfast. (V, GF option available)
3. Egg Muffins: These are baked egg cups filled with your choice of vegetables and perhaps some cheese. Make them ahead of time, and they’ll last in your fridge for a couple of days. They're high in protein and can be made with ingredients like spinach, mushrooms, and tomatoes. (GF)
4. Almond Butter & Jelly Sandwich: On whole grain or gluten-free bread, this classic provides a quick, satisfying start with a good mix of carbs and protein. Use natural almond butter and low-sugar jelly to keep it healthier. (V, GF option available)
5. Fruit and Nut Bars: Homemade or store-bought, these bars can be packed with oats, dried fruits, nuts, and seeds, providing a dense energy source that’s easy to consume on the go. Look for bars with minimal added sugars and preservatives. (V, GF options available)
6. Yogurt, Granola and Fruit Parfait: Layer Greek yogurt with granola and seasonal fruits in a jar. For a vegan alternative, use coconut or almond yogurt. Use gluten-free granola for a GF option. This breakfast is both refreshing and filling, with a good balance of protein, fats, and carbs. (V, GF option available)
7. You can also find ready-made dehydrated breakfasts to be eaten hot, at most camping and outdoor stores. If you are taking your lightweight cooker to make a coffee – this is also a great option. (V, GF option available)

And Now for Coffee

Coffee isn’t just a morning ritual; it can be a game changer for your day hike. Here’s why incorporating coffee into your food for your day hike is beneficial:

• Energizing Boost: Coffee provides an immediate lift in energy and alertness, perfect for early starts.
• Enhanced Performance: Caffeine can increase endurance and reduce perceived effort, helping you tackle challenging sections of your hike.
• Improved Focus and Mood: Coffee sharpens mental clarity and boosts your mood, which is essential for navigating trails and staying motivated.
• Antioxidant Benefits: Rich in antioxidants, coffee helps combat oxidative stress, reducing inflammation and supporting overall health.

Preparing Coffee on the Trail

There are several ways to enjoy your coffee on the trail, each with its own convenience and flavour profile:

1. Instant Coffee: The most convenient option. Simply add hot water to your preferred instant coffee for a quick caffeine fix.
2. Coffee Bags: Similar to tea bags, coffee bags offer a mess-free brewing option.
3. Pour Over Coffee: For those who want a fresh brew, portable pour-over setups are lightweight and easy to use.
4. AeroPress: A bit more involved, but it makes an excellent, rich coffee. Perfect for those who don’t mind a little extra gear.
5. French Press: Portable options are available that pack down for easy carrying and fit your cooker – Jetboil Coffee Press and Jetboil Stash is a perfect example
6. Coffee Spoons: These little devices fill up with coffee and seep in your cup – Genius!
7. Espresso: Portable espresso makers are available for those who crave a strong shot. Now we're talking!

Quick Tips

• Lightweight Gear: Choose compact and lightweight coffee gear to keep your pack manageable.
• Hot Water: A reliable source of hot water is essential, whether it's from a portable stove or a thermos.
• Cleanup: Bring a small plastic bag for used coffee grounds or bags to keep the trail clean and to adhere to Leave no Trace Principles

Snacks for Day Hikes

Planning your snacks for a day hike is important for maintaining your energy levels and ensuring you have a pleasant and successful hiking experience. Whether you require vegan hiking snacks, need gluten-free options, or simply want nutritious and delicious snacks, this guide covers a range of choices.

Here, we’ll delve into snack options that are easy to pack, provide essential nutrients, and cater to various dietary needs.

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Importance of Snacks on the Trail

Food for day hikes is essential on the trail to provide quick energy boosts, keep your blood sugar levels stable, and maintain your stamina throughout the hike.

Choosing the right day hike snacks can make the difference between an enjoyable hike and a tiring, strenuous experience. Here are some snack ideas that are perfect for a day hike, ensuring you stay fuelled and energised.

Trail Mix

Trail mix is a classic hiking snack that offers a balance of protein, carbohydrates, and healthy fats. It’s easy to customize and can cater to various dietary needs.

• Classic Trail Mix: Combine roasted almonds, cashews, dried cranberries, and dark chocolate chunks. This mix is perfect for a quick energy boost and satisfies both sweet and salty cravings. (V, GF)
• Nut-Free Trail Mix: Mix pumpkin seeds, sunflower seeds, dried apricots, and coconut flakes. This nut-free option is great for those with allergies and still provides a nutritious snack. (V, GF)
• Spicy Trail Mix: For those who like a bit of heat, combine roasted peanuts, dried mango slices, and a sprinkle of chili powder. This mix is both energizing and flavorful. (V, GF)

Jerky

Jerky is an excellent source of protein and can be a savory snack that keeps you satisfied longer.

• Beef Jerky: Choose all-natural, preservative-free beef jerky for a hearty snack. Look for brands that offer gluten-free options. (GF)
• Turkey Jerky: A leaner alternative to beef, turkey jerky is high in protein and low in fat, making it a healthy choice for hikers. (GF)
• Vegan Jerky: Made from soy, mushrooms, or seitan, vegan jerky offers a plant-based protein option that is both tasty and satisfying. (V, GF)

Dried Fruits

Dried fruits are portable, packed with natural sugars for a quick energy boost, and rich in vitamins and minerals.

• Dried Mango: Sweet and tangy, dried mango slices are a refreshing treat on the trail. (V, GF)
• Dried Apricots: These are rich in potassium and fiber, making them a great choice for maintaining energy levels. (V, GF)
• Raisins and Cranberries: These small, portable fruits can be eaten alone or added to trail mix for extra flavor and nutrition. (V, GF)
• Fruit Jerky – or Fruit Leather: If you have a food dehydrator at home, this is a great way to use up fruit and provides a nutritious snack

Energy Bars

Energy bars are convenient and come in various flavours and nutritional profiles to suit different dietary needs. (V, GF options available)

You can also make your own energy bars which allows you to create the perfect vegan and gluten free hikings.

Recipe for Savoury Nut Bars

If you like spice, then here is a recipe for savoury nut bars!

Packed with protein and healthy fats, these nutty snacks deliver a hint of heat, says Camilla Saulsbury, author of Power Hungry: The Ultimate Energy Bar Cookbook. Customize them with your favorite spices. Makes 10 bars; gluten-free, vegan

• ¾ cup chopped walnuts
• ¾ cup chopped almonds
• ¾ cup chopped pecans
• ½ cup light corn syrup 
• 1½ tbsp. flaxseed meal
• ¼ tsp. fine sea salt
• 2 tsp. Sriracha sauce
• 1 tsp. finely grated lime zest

Preheat oven to 325°F. Line an 8-inch square baking pan with parchment paper, leaving some paper overhanging. Spray with nonstick cooking spray. In a large bowl, combine all ingredients and stir until well blended.

Transfer to baking pan and firmly compact mixture using the back of a spoon or a sprayed sheet of parchment paper. Bake 17 to 20 minutes until browned at edges. Let cool 20 minutes on wire rack, then use parchment liner to lift bars onto a cutting board. Cut into 10 equal bars. Cool before wrapping in foil or plastic wrap.

Pack life 4 days

Nutrition (per bar)Calories 205 Fat 14.9g Protein 6.5g Carbohydrates 16g Fiber 2.4g Sodium 59mg

Nuts and Seeds

Nuts and seeds are nutrient-dense day hike snacks that provide a good mix of protein, healthy fats, and fibre. The great thing is nuts are perfect vegan and gluten-free hiking snacks.

• Almonds: Raw or roasted, almonds are a great source of protein and healthy fats. (V, GF)
• Pumpkin Seeds: These seeds are rich in magnesium and zinc, perfect for a nutritious snack. (V, GF)
• Mixed Nuts: A combination of almonds, walnuts, cashews, and pistachios offers a variety of flavours and nutrients. (V, GF)

Cheese Snacks

Cheese can be a delicious and satisfying snack that adds a bit of luxury to your hiking food.

• Cheese Sticks: Individually wrapped cheese sticks are easy to pack and provide a good source of protein and fat. (GF)
• Hard Cheeses: Hard cheeses like Parmesan or cheddar travel well without refrigeration for short periods and make a tasty snack. (GF)

Crackers and Pretzels

Crackers and pretzels provide quick carbs and are easy to pair with other snacks.

• Gluten-Free Crackers: Made from rice or almond flour, these crackers are perfect for those needing gluten-free options. (GF)
• Pretzel Sticks: Easy to pack and eat on the go, pretzels offer a satisfying crunch. (V, GF). Personally, I LOVE nut-butter filled pretzels!

Nut Butters

Nut butters are a great source of protein and healthy fats, perfect for spreading on crackers or fruit.

• Peanut Butter Packets: Convenient single-serving packets are easy to carry and provide a quick protein boost. (V, GF). If you're Down-Under, Pics Peanut Butter Slugs from New Zealand are choice!
• Almond Butter Packets: A tasty alternative to peanut butter, almond butter is rich in vitamins and minerals. (V, GF)

Fresh Fruits and Vegetables for Hiking

When planning what food to pack for a day hike, you can't go past fresh produce such as fruits, vegetables and boiled eggs. They offer essential nutrients, natural sugars for energy, and refreshing hydration. Here are some top picks that are both packable and nutritious:

Carrots and Celery: are durable, easy to pack, and provide a satisfying crunch. Both are high in fiber and vitamins. Carrots are rich in beta-carotene, which is great for vision, while celery provides antioxidants and helps with hydration due to its high water content. Pack them in a reusable container or a ziplock bag for convenience. Take along a small container of hummus as a protein addition.

Apples: are perfect for the trail. They stay fresh for a long time, are easy to carry, and offer a quick boost of energy. Apples are also high in fiber and vitamin C, which can help keep your immune system strong while hiking.

Bananas are a fantastic source of quick energy due to their high carbohydrate content. They are also rich in potassium, which helps prevent cramps. However, they can bruise easily, so it’s best to pack them in a way that avoids pressure, such as placing them on top of your pack or in a dedicated compartment.

Boiled eggs are a protein powerhouse, providing a sustained energy release that’s perfect for long hikes. They are easy to prepare in advance, just make sure you Pack Out the shell in your trash bag. Eggs also contain essential vitamins and minerals, making them a nutritious choice for the trail.

I know it's weird, but a personal favourite of mine is cold roasted curried parsnips!! Toss parsnips (new baby ones are the best!), in olive oil, curry powder, salt and pepper – and bake until roasted to your liking. Transport in a small ziplock bag.

Edamame is a nutritious and protein-packed snack that is easy to pack and provides a good source of energy on the trail. It's also easy to eat on the go, and remember to pack out the pods in your trash bag to leave no trace.

It's a Wrap-Up!

Bringing a variety of snacks, including fresh fruits and vegetables, ensures you stay energised and nourished throughout your hike. From the crunch of carrots and celery to the sweet burst of apples and bananas, and the protein punch from boiled eggs, these choices not only provide essential nutrients but also add a refreshing change from typical trail snacks.

Knowing what food to pack for a day hike, including day hike snacks that are vegan and gluten-free, can make all the difference in maintaining your energy levels and enjoyment. So, pack smart, eat well, and enjoy every moment of your outdoor adventure with the best food for day hikes.

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