11 Easy Hiking Lunch Ideas for Fuel and Flavor on the Trail
Let’s talk more about food and especially about lunch ideas when hiking. We love hiking, whether in our home countries or in the other countries we have visited. We always seek hikes or excursions to enjoy nature and the surroundings.
Wherever we go hiking, it also involves preparing and organizing food in advance, and we know that for many travelers, this step is a big headache.
That’s why we’ve prepared this post, to help you with the best lunch ideas on what food to bring on your next hike.
The path to the happiness of your stomach is about to arrive, you have no other option but to keep reading the post! Enjoy your gastronomic excursion!
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SOME PREVIOUS TIPS – Hiking lunch ideas
Before we start listing our lunch ideas for your next hike, it’s important to start thinking about food with the necessary energy for physical activity and is easy to transport and store during your trip. Here are some suggestions on what to eat during the hike:
Carbohydrates:
Carbohydrates are an optimal way to get energy during your hike. It’s best to opt for whole grain bread, pasta, rice, and cereals. Besides being tasty, all these ingredients are easy to find in any country.
Proteins:
Include proteins in your preparations, since they are not too heavy and allow you to be consistent in your hikes during physical activity. Chicken, turkey, eggs, dairy, and fish are the best proteins you can use to enrich your dishes and enjoy the hike.
Fresh Fruits and Vegetables:
It’s always good to bring fresh fruits and vegetables to get vitamins, minerals, and antioxidants. You can stock up on what the market offers and your needs. Whether whole or freshly cut, bring fruit or vegetables with you on your excursions.
High-Fiber Snacks:
Nuts, dried fruit, or cereal bars are the best allies on your hikes to eat something quick and maintain stable energy levels.
Water:
Never think that too much water is a burden or weighs too much because on your hikes or excursions, you must stay hydrated and drink enough water throughout the journey. Bring a reusable water bottle and refill it regularly plus you can get a water filter and never run out of water.
Hydrating Drinks:
This type of drink is ideal for people who are going to engage in intense physical activity on their hikes.
Healthy Meals:
Make sure your next meals for the excursions are well-balanced with a mix of carbohydrates, proteins, and healthy fats. Avoid heavy or greasy food that can make you feel heavy during physical activity.
Food hiking lunch ideas
SANDWICHES – Hiking lunch ideas
In the more than 50 countries we have visited, the sandwich was almost always the best lunch idea for our hikes. What’s better than a delicious custom-made sandwich to take on your outdoor adventures?
It’s simple, you only have to choose what to put inside your sandwiches, because the possibilities are endless. Our first proposal will not only make you enjoy your meal with every bite but will also keep you satisfied and energized throughout the day.
Some ideas:
- Avocado, tomato, and cheese sandwich.
- Chicken, cucumber, and Parmesan sandwich.
- Hard-boiled egg, oil, tomato, and lettuce sandwich.
WRAPS
A rich and simple alternative to sandwiches, especially when you don’t have bread available, are wraps. Nowadays, wherever you go, you won’t find it difficult to find these products in stores. Wraps are a versatile, quick, and convenient lunch ideas to take on your hikes.
As with sandwiches, you can wrap up whatever you like, as long as you follow the food advice we listed earlier. Easy to eat and transport, wraps are a satisfying meal that you can enjoy anywhere while exploring nature or the beauties of this world.
Some ideas:
- Tuna, tomato, and lettuce.
- Turkey breast, cheese, and arugula.
- Cucumber, onion, hummus, and olive oil.
PB&J – Hiking lunch ideas
I know the name may seem strange, as it is an abbreviation of the ingredient words in English (peanut butter and jelly), yet this classic sandwich, a childhood memory for many, is a comforting and satisfying lunch idea for your hikes in any country you visit.
We’ve added it to this list for three simple reasons:
- you can find its ingredients in most countries
- even with few ingredients, it has everything you need for your hikes
- the price of the ingredients is generally affordable
Some ideas:
Use sliced bread and create different layers with peanut butter and jelly.
Salads
PASTA SALAD– Hiking lunch ideas
If we have access to a kitchen (not always on our trips) and a container to carry it, pasta salad will always be the perfect lunch idea for hiking. Fresh and delicious, pasta salad is also a very versatile option, as you can use light, fresh, and seasonal ingredients.
My advice is to use, whenever possible, short pasta, preferably whole grain, a light protein, and various vegetables of your choice with good oil.
Some ideas:
- Tuna, olives, and tomatoes.
CHICKPEAS AND TUNA SALAD
One of my favorite lunch preparations is chickpea and tuna salad because it turns out to be a healthy option and a delicious meal to take on hikes. Whenever you can, I advise you to use fresh chickpeas instead of canned ones, although I know that for time and simplicity, canned ones are still a good option.
Additionally, season it with lemon and good oil and accompany the tuna and chickpeas with raw vegetables and, if available, also aromatic herbs. Light but nutritious, it’s the perfect lunch to keep you going all day long.
Some ideas:
- If you want a vegetarian version, you can substitute the tuna with hard-boiled egg or, if available, tofu or tempeh.
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CHICKEN SALAD – Hiking lunch ideas
Another salad that turns out to be a healthy lunch idea for your hikes is chicken salad. This salad has it all because it is fresh, tasty, satisfying, and can be prepared with ingredients that are very easy to find in any country.
I recommend that you prepare it the day before, not only for convenience but also because the ingredients and dressings blend well, turning a simple salad into a nutritious and delicious delight. Chicken salad is a perfect combination of proteins, carbohydrates, and healthy fats that will keep you full and energized during your hikes.
Some ideas:
- It’s preferable to use boiled or grilled chicken instead of fried chicken, as it is too heavy.
QUICHE (SAVORY PIE)– Hiking lunch ideas
Are you looking for a tasty and comforting lunch to take on your next hike? Quiche is the best option for you! We love this preparation because it’s very versatile and convenient to transport. You can practically add anything you fancy to this dish, or even what’s leftover in the fridge.
Remember that if you opt for this meal for your next hiking excursion, it’s best to use light and healthy ingredients in its filling, as its basic ingredients provide most of the carbohydrates, fats, and proteins you need for your adventure. Quiche or savory pie is an explosion of flavor that will leave you satisfied and ready to continue exploring without forgetting about good food.
Some ideas:
- Quiche with zucchini, basil, and cheese.
- Savory tart with vegetables in soy sauce.
Quick But Healthy Food
MEZZE / TAPAS / APPETIZERS
I’ve written three possible variants because you can call it whatever you like; these series of ingredients and preparations are perfect for your next lunch when camping or hiking.
From marinated olives, cheese like pecorino or feta, to hummus or dips of different flavors, this variety of small plates offers an explosion of flavors and textures to delight your palate and keep you light but energized for any journey.
Perfect for sharing with friends during a break on the hike, this selection of dishes and ingredients is easy to transport and will turn your hikes or excursions into a true feast of happiness.
Some ideas:
Olives, feta cheese, sliced bread, hummus, babaganoush, hard-boiled egg dip, grissini.
FRESH FRUITS AND CUT VEGETABLES
Lightweight, portable, and full of essential vitamins and minerals, fruits and vegetables are foods that should never be missing in your backpack during your hikes.
Regardless of what you buy, what you like, or what the market offers, these ingredients keep your energy high and hydration levels up during your hikes, making them your ideal companions. You can opt for any type of vegetable or fruit, whole or cut, and accompany your lunch when camping or hiking.
Some ideas:
- Apple, banana, pear, cut melon.
- Celery, cucumber, tomato.
- Dried fruits like dates, nuts, or almonds.
BEEF JERKY – Hiking lunch ideas
Being Italian, I had never considered this option before leaving my country, as in the past it was quite difficult to find this ingredient (instead, we have plenty of good cured meats).
Traveling and hiking in many countries, I noticed that many people bring and eat this simple ingredient during their hiking trips so I decided to try it. And it was definitely a good choice!
Jerky is a food that, whenever available, cannot be missing on your next hike because it’s nutritious, rich, and, above all, light, a notable fact if you decide to walk for many hours. Whether you choose beef, pork, or turkey, each bite is full of energy and flavor that will help you maintain the pace as you explore nature and enjoy your hikes.
Some ideas:
- If you can’t find jerky, in many countries they offer dried fish (especially in Asian countries), equally good and nutritious.
HARD-BOILED EGGS– Hiking lunch ideas
Throughout this post, you may have noticed that many of the preparations I listed included hard-boiled eggs in their ingredients, which we felt would be a sin not to add as a single and nutritious ingredient.
Boiled until the yolk and white are firm, hard-boiled eggs are an excellent source of protein and healthy fats, a perfect combo that will keep you full and satisfied during your outdoor adventures. In addition to being an optimal lunch for your hikes, they are perfect for transport and can be easily mixed with other ingredients, giving you the energy you need for your next trip.
Some ideas:
- Simple, just with a little salt.
- With bread and a bit of mayonnaise.
Conclusions – Hiking lunch ideas
Here I come to the end of this post with 11 simple lunch ideas for hiking. I hope that our tips and outdoor experiences help you choose the food you like best for your next adventures.
I know that there are many more options you can choose for your next hiking meal, so if you have any ideas, feel free to share them with me.
We’ll be happy to discuss them or even add your ideas to our post. We hope to see you around soon; in the meantime, enjoy your next hikes with delicious treats.
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