Energizing Snacks For Long Hikes

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Energizing Snacks For Long Hikes


Hiking is one of our favorite forms of exercise here at Tuesday Foods. There’s nothing better than spending a day in the outdoors, breathing in fresh mountain air, getting some good exercise and being rewarded with an awesome view!

Eating the right combination of nutrients during hike is key to optimal energy and performance. The ideal snack will provide the perfect combination of nutrients: complex carbohydrates, protein, healthy fats, and a bit of sodium.

Here’s why:

  • Carbohydrates are the best way to get energy quickly! Complex carbs are what you’ll aim for because they have higher fiber content, making them digest more slowly and make you feel fuller longer. Complex carbs also help keep blood sugar more level, rather than spiking.

  • Protein will keep you full longer and help your muscles and tissues rebuild after your hike,

  • Healthy fats will keep you energized and satiated throughout your hike.

  • It might sound counterintuitive but sodium (an essential electrolyte) is important in keeping your body hydrated, especially during long and exhausting activities.

If you’ve ever wondered what snacks to take hiking, or you’re bored with protein bars and pretzels, read on for some fresh and healthy Tuesday Foods ideas!

Not only do these hiking snacks hold up well in your backpack as you hike, but they also taste delicious and will keep you energized on the trail.


These are perfect sustenance for all day hikes. . Avoid making wraps with soft cheeses, mayo, and egg unless you are going to be eating them right away, because they won’t be refrigerated for a while.

We pack hearty our wraps or sandwiches for the trail in a reusable bag and use a stainless steel sandwich box to protect softer items from getting smooshed.


Chickpea salad:

  • 2 15 oz cans chickpeas drained and rinsed and then food processed. (rough chopped - but not fully mushed like hummus.)

  • 3 carrots shredded

  • 1/2 cup celery sliced - thin half moons

  • 1/4 cup scallions/green onions sliced

  • 1/2 cups dried currants

  • 1/2 cups cashews raw, rough chop

  • 4 tortillas to wrap (We use Sana coconut wraps for a gluten free option)

Chickpea Salad Dressing:

  • 1/2 cup tahini

  • 1 lemon juiced

  • 1/2 cup warm water to thin dressing

  • 2 cloves garlic finely minced

  • 1-2 tbsp maple syrup

  • 1 tbsp yellow curry powder

  • 1 tbsp freshly grated ginger

  • 1/4 tsp ground turmeric

  • 1 tsp salt (more to taste)

  • Freshly ground black pepper to taste


Make the dressing: In a blender combine all dressing ingredients and blend until combined. Set aside.

Process chickpeas: In a food processor, process chickpeas in batches so that they are partially mashed, leaving some whole.

Assemble: Add in the carrots, scallions, raisins, cashews, and pour dressing overtop and mix well to combine. Taste for flavor adding salt and pepper to taste.

Wrap: Warm tortillas on a pan, lay on cutting board and place 2 pieces of butter lettuce on top. Scoop three half-cup scoops onto butter lettuce. Fold in sides and wrap into a burrito. Cut diagonally.

Or - Keep it super simple with the classic endurance fuel!


  • 2 slices sprouted-grain bread, or your favorite healthy bread, toasted if you like

  • Or tortillas

  • 2 tablespoons peanut butter or almond butter

  • 2 tablespoons fruit-sweetened jam


It's called trail mix for a reason - It’s easy to eat, it provides a nice variety of textures and flavors (crunchy, chewy, salty, sweet), and that combination of nutrients should help with energy throughout the day. Granola bars and date balls can also get the job done. Nosh on these mid-morning or in the afternoon to keep you going.


  • 3/4 cup shelled roasted salted pistachios

  • 1/2 cup toasted salted pepitas

  • 1/4 cup roasted cashews

  • 1/4 cup cacao nibs

  • 1/3 cup dried tart cherries (look for dried cherries with no sugar added)

  • 1/3 cup dried mulberries

  • 1/3 cup vegan and refined-sugar-free dark chocolate chips (We like Hu Chocolate’s Gems)

  • 1/4 teaspoon cardamom

  • a pinch of flaky salt

Combine all ingredients in a large bowl and toss well so the cardamom and salt get evenly distributed.



Dates are one of our favorite snacks on the trail and is an ingredient in many snack bars both in the store and in our Tuesday Foods recipes. Dates are not only super sweet, satisfying and yummy, they have fiber, iron, calcium, potassium, magnesium, vitamin A, K and a some B's too.


  • 1 cup about 10 Medjool dates, pitted

  • 1/2 cup raw nuts, cashews, walnuts, almonds, pecans, etc.

  • pinch of sea salt


Process: Add dates, nuts and salt in a food processor fitted with the S-shaped blade. Process until mixture is well combined and sticking together.

Form balls: Scoop dough from food processor with your hands (or a cookie scoop) and form into small balls using your hands. Enjoy right away or store for later.

To store: Place balls into a sealed storage container and store in the fridge for a few days or in the freezer for a month



  • 2/3 cup creamy peanut butter

  • 1/2 cup mini chocolate chips

  • 1 cup old fashioned oats

  • 1/2 cup ground flax seeds

  • 2 tablespoons honey or maple syrup

Combine all 5 ingredients in a medium bowl. Stir to combine. Place in the refrigerator for 15-30 minutes so they are easier to roll.