Eating well while hiking is just as important as having the right gear. A hike lasting several hours — or even several days with a bivouac — requires regular energy intake adapted to physical effort.
Are your meals nourishing enough? Are they easy to carry without getting crushed in your backpack? Can they withstand heat and temperature changes?
The ideal hiking food should be energy-dense, compact, easy to store, and simple to prepare ahead of time.
Below is a selection of recipes suitable for day hikes or two-day trips. All of these recipes are homemade. They take a little time to prepare, but you’ll appreciate them once you’re out on the trail.
Most of the main recipes are wheat-free, which makes them ideal if you follow a gluten-free diet.
Energy-Boosting Sweet Hiking Recipes
Pistachio Cake (Rich in Healthy Fats)
Ingredients
150 g corn or rice flour
175 g butter
100 g almond flour
100 g hazelnut flour
100 g sugar
200 g pistachios
1 to 3 tablespoons of honey
Preparation
Mix all ingredients together until you obtain a smooth batter.
Pour into a baking tin and bake for about 40–45 minutes at 170–180°C (340–355°F).
This cake is very calorie-dense and filling, making it perfect for long hikes.
Banana Bread (Slow-Release Energy)
Ingredients
4 ripe bananas, mashed
115 g softened butter
2 eggs
150 g sugar
1 pinch of salt
1 teaspoon baking soda
120 g rice flour
60 g buckwheat flour
30 g crushed pecans
Preparation
Gradually mix all ingredients together.
Bake for about 45 minutes at 170–180°C (340–355°F).
Easy to carry, keeps well in a backpack, and provides carbohydrates and fibre for sustained energy.
Chocolate Cake (Quick Energy Boost)
Ingredients
150 g dark chocolate
100 g butter
6 eggs
20 g sugar (vanilla sugar optional)
140 g almond flour
90 g chocolate chunks
A handful of walnuts or hazelnuts
Preparation
Preheat the oven to 170°C (340°F).
Melt the chocolate and butter together.
Whisk the egg whites with the sugar until stiff.
Mix the egg yolks with the melted chocolate and almond flour.
Gently fold in the egg whites.
Add the chocolate chunks and nuts.
Bake for about 40 minutes.
Perfect in small portions for a quick energy boost during a hike.
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Complete Savoury Hiking Meal
Rice Salad (Balanced and Filling)
Ingredients
Semi-wholegrain rice
Cherry tomatoes or sun-dried tomatoes
Hard-boiled egg
Tuna
Gherkins
Olives
Sunflower seeds
Mayonnaise
Vinegar, salt, pepper, walnut oil
Preparation
Cook the rice and allow it to cool, then mix it with the other ingredients.
Season lightly.
This meal travels well in an airtight container and provides carbohydrates, protein, and healthy fats.
Other Hiking Food Ideas to Pack
To vary your meals depending on the length of your hike:
Energy Wrap
Wheat or corn tortilla
Cream cheese
Chicken or egg
Fresh vegetables
Seeds
Easy to wrap and less fragile than a traditional sandwich.
Homemade Energy Bars
Oats
Honey
Almond butter
Dried fruits
Seeds
Mix the ingredients, press into a tray, and refrigerate until firm. Keeps for several days.
Savoury Muffins
Eggs
Flour
Cheese
Bacon or vegetables
Baking powder
Convenient individual portions for hiking snacks.
Homemade Fruit Purée in a Reusable Pouch
Easy to digest and very refreshing during long efforts.
Hard-Boiled Eggs
Simple, protein-rich, and easy to carry for a day hike.
Tips for Carrying Food While Hiking
Choose individual portions whenever possible.
Use lightweight airtight containers.
Avoid fragile foods or meals that spoil easily in the heat.
Adjust quantities depending on distance and elevation gain.
Always bring a bag to pack out your waste.
