Planning on a hike soon? If you are 100% plant based, planning out vegan hiking snacks can be a bit confusing.
There’s so many options out there that aren’t vegan friendly. But I got you!
In this article, I asked a fellow vegan dietitians what to include in a vegan snack when hitting the trails.
As a a a vegan, I tried most of these epic snacks in this handy list. Keep reading to find both store-bought and home made ideas that provide energy without animals!
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This post was originally published on 7/3/22. The updated date is listed above.
Summary: Here’s a quick list of yummy vegan hiking snacks! (fyi – not a comprehensive list. Check the ingredients to make sure they are vegan):
- Whole fruit and nut bars (store-bought or DIY)
- Nuts/Seeds or Nut/seed butters
- Whole wheat crackers
- Granola
- Trail mix
- nRoasted chickpeas or edamame
- Fresh or dried fruits
- Energy balls – with beans!
- Vegan protein bars
- Granola or energy bars that are vegan
- Harvest Snaps Lightly Salted Baked Green Pea Snacks
- Premade vegan sandwiches or wraps
Vegan Backpacking Food Prep
What should you consider when it comes to packing snacks?
Here’s what Gail Mayer, MS, RDN, CDN has to say:
“As a novice hiker/backpacker and dietitian, I don’t worry about macros. My focus is on how heavy my food will be on my back, and trying to get as much calories/nutrition with less weight.”
P.S.: If you want to learn more about high calorie vegan foods, check out our article here!
On top of that, Rachel Badtke, RDN, CPT adds this:
“also a hiker and dietitian and I agree with this – all about nutrient density plus weight of the item. I will also add that having a ‘fun’ item is important since a lot of your comforts are no longer with you on the trail and can really make the day better!”
If you have any questions about what options are best for you, talk your doctor and Registered Dietitian.
And while we are focusing on snacks in this article, don’t forget hydration too!
Before you set out for that hike make sure you have enough water packed.
If you prefer cold water, consider insulated water bottles or ice packs.
Here is an examples of an insulated water bottle that I use!
Vegan Hiking Snacks
So if nutrition and less bulk are important, what vegan snacks tend to take up less space, but pack nutritional punch along with energy for the trails?
This list includes ideas from both myself and Gail Mayer. As Dietitians who happen to be vegan, we’ve got some experience with choosing vegan snacks!
As an FYI: this is a non comprehensive list. As mentioned before, if you want personalized recommendations, talk to your own doctor and dietitian. If you are allergic to any of these snacks, don’t eat them!
Also, keeping food safety in mind is key! Check out this article from Eatright.org for food safety tips related to hiking.
Whole Fruit and Nut Bars (store-bought, or DIY)
Larabars are a popular store-bought fruit and nut bar that also happens to be vegan!
I love the combo of quick energy from the fruit, and vegan fat with a bit of protein from the nuts
Want to find a DIY version of the same concept? It’s coming up later in this article!
Nuts/Seeds or Seed/Nut Butters
Nuts and seeds and nutritional powerhouses that have a satisfying combo of protein and fat.
Since they are low in carbohydrates, I’d suggest pairing them with a high carbohydrate source like crackers or high carbohydrate fruit for more energy.
Whole Wheat Crackers
Whole wheat crackers add some satiating power to to nuts and seeds and can be a nice medium for seed/nut butter!
If you are a ethical vegan, you may want to look out for ingredients like honey and dairy.
I usually have a stash of Triscuits (a whole wheat cracker that’s super tasty)!
Granola
Contrary to popular belief, granola doesn’t necessarily require milk! (although, there are some single serving individually portioned plant based milks available- so you could technically take some)!
If you are looking for some vegan options, I’ve got a list of both cereals and granolas that are vegan over here.
Granola does tend to be higher in calories and less likely to crumble (making them great options for long hikes!)
Trail Mix
Hey, its even got “trail” in the name!
One FYI here: Some store-bought versions may include non vegan ingredients, like honey and milk chocolate chips.
Mixing up your own means you get to control the ingredients! here is a simple recipe idea from To Taste.
Roasted Chickpeas (Garbanzo Beans) or Edamame
You can make your own ahead of time or get some store bought ones!
Roasted chickpeas or edamame make for an easy way to bring along some whole foods plant based protein. Add some fresh fruit, like a banana or dried apricots, and you’ve got your self a sweet and savory snack.
Fresh or Dried Fruits
I just love that some fruits come with natural packaging (like bananas)! Other fruits like apples are so easy to take on the go because of how sturdy they are.
If you have limited space in your backpack, fruits make a nice addition to pair with a higher fat/protein option, like nuts.
Energy Balls – With Beans!
Have you seen those delectable looking energy ball recipes trending on the internet?
Well, did you know you can sneak in some plant based protein too?
If you are skeptical, check out this recipe that uses white beans by Plant Based Juniors!
Just another idea to get the goodness of legumes on the go.
Vegan Protein Bars
There are so many varieties of protein bars out there! If you are looking for a vegan friendly high protein options-they usually have at least 10 grams of protein or more.
I really enjoy this Banana Bread Protein bar from 88 Acres. In my opinion, the banana bread flavor really lives up to its name, and this one has a whopping 12 grams of plant based protein!
Granola Bars or Energy Bars
What’s the difference between energy or granola bars and protein bars? Well, the former usually has less protein! Vegan granola and energy bars are often oat based and are a good source of carbohydrates and sometimes fat.
I got to review those Sunrise Energy bars (you know, the kind that kind of look like Aussie Bites in a bar form) that you probably have seen at Costco!
Harvest Snaps Lightly Salted Baked Green Pea Snacks
I really wanted to give these a mention here, because these are just so tasty, convenient, and have a decent amount of protein and fiber for a more processed snack.
You read my full review of these in this post!
Premade Sandwiches or Wraps (ex: Hummus Wrap, Peanut Butter and Jam, etc)
Consider making one of these hunger crushing combos before you hit the trails!
- Peanut Butter and Jam (If you want to make your own jam, here’s some inspiration with this berry chia jam recipe from Cookie and Kate to slather on bread)
- Hummus Wrap (whole grain wrap + hummus + veggie add ins)
- Veggie meat and vegan “cheese” and veggies on plant based bread
- Tofu “Egg” Salad Sandwich
There are so many combos when it comes to sandwiches. What’s your favorite?
Homemade Vegan Hiking Snacks
Prefer to make your own snacks? Check out these epic vegan recipes from Registered Dietitians!
Final Words Before You Head Out on the Trails!
I hope you are inspired with this epic list of plant based snacks!
Remember, if you have questions, or go for hikes that last days, go mountain hiking – etc – chat with a Registered Dietitian!
Some hikers might need extra amounts of calories, protein, fat, and/or electrolytes, like sodium depending on hiking intensity, the amount of weight you carry, and much more.
Setting up a consultation with a Dietitian could be key to a nutritionally sound vegan backpacking food plan. Find out if that vegan jerky really is or isn’t the best hiking food for you!
Don’t forget your water, respect the trail rules, and have fun on your hike!
I hope you enjoyed this article. What are some of your favorite vegan snacks for outdoor adventures? Let me know in the comments below!
And while you are here, I thought you’d like to check out these other posts about vegan food and nutrition topics like these!
– Plant Based Diet Book Picks From Dietitians
–Is Vegan Gluten Free?
– Vegan Grocery Lists for Beginners
–Vegan Quotes to Come Back to When it Gets Tough
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