Vegan Hiking Food: Tasty Trail Snacks for Plant-Based Adventurers

Coming up with vegan trail snacks can require a littel bit of extra thought but there are plenty of great choices. We need to think about staying energized on the trail while sticking to our plant-based diet.

Vegan hiking food should be lightweight, nutrient-dense, and easy to prepare.

I personally stick to a plant-based diet myself and have explored plenty of tasty vegan options. From dried fruits and nuts to high-protein meals, there’s no shortage of delicious fuel for your outdoor adventures.

Some of my favorites include energy balls, raw cacao bars, and bean-based chili.

Proper planning is key just like any successful hiking trip. We’ll share tips on menu planning, food storage, and quick meal ideas. With these strategies, you’ll be well-prepared for your next trek through nature.

The Basics of Vegan Hiking Food

Vegan hiking food combines nutrition and convenience for plant-powered adventures. We’ll explore the key nutrients needed to fuel your body on the trail.

Understanding Plant-Based Nutrition for Hiking

Plant-based foods offer plenty of energy for hiking. We love packing nutrient-dense options like nuts, seeds, and dried fruits. These foods are lightweight and don’t spoil easily.

Dried fruit and nuts are great for quick energy boosts. We also bring whole grains like oats for sustained energy.

Meanwhile, legumes like lentils and beans provide protein and fiber.

Fresh fruits and veggies are good for short trips. Apples, oranges, and carrots travel well. For longer hikes, we opt for dehydrated veggies to save weight.

Important Macronutrients: Carbohydrates, Proteins, and Fats

Carbs are our main fuel source for hiking. We get them from foods like oatmeal, dried fruit, and energy bars. These give us quick energy on the trail.

Protein helps repair muscles after a long day of hiking. Good vegan sources include nuts, seeds, and plant-based protein powders. We also love bringing along some high-protein vegan meals for dinner.

Fats provide concentrated energy and help us feel full. Nut butters, avocados, and coconut oil are great options. We spread nut butter on crackers or add coconut oil to our morning oatmeal.

Micronutrients: Vitamins and Minerals Essentials

We need to think about vitamins and minerals for our health on the trail. We focus on foods rich in these nutrients to keep our bodies in top shape.

Iron is important for energy. We get it from foods like spinach, pumpkin seeds, and fortified cereals. Vitamin C helps us absorb iron, so we pair iron-rich foods with citrus fruits.

Vitamin B12 can be tricky for vegans. We make sure to bring fortified foods or supplements. Nutritional yeast is a tasty B12 source that’s easy to sprinkle on meals.

Electrolytes like sodium and potassium are key for staying hydrated. We add a pinch of salt to our water and snack on bananas or dried apricots for potassium.

Planning Your Vegan Hiking Menu

Creating a balanced and tasty vegan hiking menu takes some thought. We’ll show you how to prep meals, plan your daily food, and keep your nutrition on track while on the trail.

Pre-Trip Meal Preparation

Prepping vegan meals before a hike saves time and energy. One of my personal favorites to make is energy balls with nuts, dried fruits, and oats. They’re easy to make, easy to pack and full of nutrients. I added my favorite recipe in the next section.

Dehydrating fruits and veggies at home is a great way to make lightweight snacks. Try apple chips or kale chips for a crispy treat.

We also like to make our own trail mix. Combine nuts, seeds, and dried fruit for a custom blend. Add some dark chocolate chips for a sweet energy boost.

Pre-portioning meals into bags helps with planning. It’s easier to grab and go when everything is ready.

Daily Meal Breakdown

For breakfast, we enjoy instant oatmeal with dried fruit and nuts. It’s quick to make and gives us energy for the morning hike.

Lunch is often wraps or sandwiches with nut butter, jam, or hummus. These are easy to eat on the go and don’t need cooking.

Dinner is where we get creative. Vegan backpacking meals like bean chili or lentil curry are filling and warm. We add instant rice or couscous for extra calories.

Snacks are key for keeping energy up. We munch on trail mix, fruit leather, and energy bars throughout the day.

Ensuring Balanced Meals on the Trail

Getting enough protein is always important on the trail. For vegan optins we pack foods like nuts, seeds, and dehydrated beans to meet our needs.

Fats are crucial for energy. Nut butters, avocado, and olive oil are great sources. We add these to our meals when we can.

We make sure to include a variety of colors in our food choices. This helps us get different vitamins and minerals.

Here are some ideas. Some of these will keep longer than others so bring along what makes sense for the duration of your hike:

Red:

• Tomatoes
• Red bell peppers
• Beets
• Strawberries
• Raspberries
• Watermelon
• Red apples
• Red cabbage

Orange and Yellow:

• Carrots
• Sweet potatoes
• Butternut squash
• Yellow bell peppers
• Oranges
• Mangoes
• Papayas
• Peaches
• Apricots
• Pineapple
• Corn

Green:

• Spinach
• Kale
• Broccoli
• Asparagus
• Peas
• Cucumbers
• Zucchini
• Green apples
• Kiwi
• Avocado
• Brussels sprouts
• Leafy greens (lettuce, collards, chard)

Blue and Purple:

• Blueberries
• Blackberries
• Acai berries
• Plums
• Purple grapes
• Eggplant
• Purple potatoes
• Purple cabbage

White and Brown:

• Cauliflower
• Garlic
• Onions
• Mushrooms
• Parsnips
• Turnips
• Jicama
• Kohlrabi
• Coconut
• Nuts (almonds, cashews, walnuts)
• Seeds (sesame, pumpkin, sunflower)
• Whole grains (quinoa, brown rice, oats)

Fortified foods like nutritional yeast can add B12 to our meals. This is an important nutrient for vegans to consider.

Top Picks for Vegan Hiking Foods

Choosing the right vegan foods for hiking can keep you energized and satisfied on the trail. We’ve selected some tasty and nutritious options to fuel your outdoor adventures.

High-Energy Snacks

Trail mix is a classic hiking snack for good reason. I prefer to make my own for a perfe t balance of protein, healthy fats, and natural sugars. Almonds, cashews, and pumpkin seeds mixed with raisins and dried mango make a delicious blend.

Did you know your dog can eat trail mix too? I always hike with my dog and this post has ideas for dog friendly trail mix you can share. 🙂

Raw cacao bars are another great choice. They’re packed with antioxidants and provide a quick energy boost. Look for bars with minimal ingredients and no added sugars.

Roasted chickpeas are a crunchy, protein-rich snack. Season them with your favorite spices for extra flavor. They’re lightweight and easy to pack.

Here’s my favorite recipe:

Ingredients:

• 2 cans (15 oz each) of chickpeas (garbanzo beans), drained and rinsed
• 2 tbsp olive oil
• 1 tsp salt
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp cumin
• 1/4 tsp black pepper
• Optional: 1/4 tsp cayenne pepper for a spicy kick

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Drain and rinse the chickpeas, then pat them dry with a paper towel or clean kitchen towel. Remove any loose skins.
3. In a large bowl, toss the chickpeas with olive oil, salt, garlic powder, paprika, cumin, black pepper, and cayenne pepper (if using).
4. Spread the seasoned chickpeas in a single layer on a baking sheet lined with parchment paper.
5. Roast for 30-40 minutes, stirring halfway through, until the chickpeas are crispy and golden brown. Keep an eye on them towards the end to prevent burning.
6. Remove from the oven and let the chickpeas cool for a few minutes. They will become crunchier as they cool.
7. Store roasted chickpeas in an airtight container at room temperature for up to a week.

Feel free to experiment with different seasonings, such as rosemary, thyme, curry powder, or cinnamon and sugar for a sweet version.

For a sweet treat, we recommend homemade energy balls. Blend dates, nuts, and oats for a tasty, portable snack. Add cocoa powder or dried fruit for variety.

Here’s my favorite recipe:

Ingredients:

• 1 cup (90g) rolled oats
• 1/2 cup (125g) natural peanut butter (or any nut butter of your choice)
• 1/4 cup (85g) honey or maple syrup
• 1/4 cup (40g) vegan chocolate chips or cacao nibs
• 1 tbsp (10g) chia seeds (optional)
• 1 tsp vanilla extract

Instructions:

1. In a large bowl, mix together the rolled oats, chia seeds (if using), and chocolate chips.
2. Add the peanut butter, honey or maple syrup, and vanilla extract to the dry ingredients. Mix well until a dough forms.
3. If the mixture is too dry, add a bit more peanut butter or sweetener. If it’s too wet, add more oats.
4. Using your hands, roll the mixture into small balls (about 1-inch in diameter).
5. Place the energy balls on a plate or tray lined with parchment paper.
6. Refrigerate for at least 30 minutes to help them firm up.
7. Store the energy balls in an airtight container in the refrigerator for up to a week, or in the freezer for up to 3 months.

Feel free to customize this recipe by adding other ingredients like chopped nuts, dried fruits, or different spices like cinnamon or nutmeg.

Satisfying Vegan Meal Options

Vegan jerky makes a great protein-packed lunch on the trail. Look for brands made from soy, mushrooms, or jackfruit.

Instant oatmeal is quick and easy for breakfast. We like to add dried fruit, nuts, and a dollop of nut butter for extra calories and flavor.

For dinner, freeze-dried vegan meals have come a long way. Many brands now offer tasty options like chili sin carne or vegan mac and cheese. Just add hot water and enjoy.

Homemade banana bread is a great option for a hearty snack or breakfast. It travels well and provides lasting energy.

Optimal Hydration and Replenishment

Staying hydrated is crucial on the trail. We always carry a reusable water bottle and a water filter for refills from natural sources. I personally LOVE my Grayl.

Electrolyte powders help replace minerals lost through sweat. Look for vegan options without artificial colors or flavors.

Coconut water is great for hydration and replenishing electrolytes naturally. Pack some in a lightweight container for a refreshing treat.

Dried fruit like dates or figs can help maintain electrolyte balance. They’re also a good source of quick energy during your hike.

Convenient Meal Solutions for Vegan Hikers

Vegan hikers have lots of tasty and easy food choices for the trail. We’ll look at some ready-made meals and how to make your own dried foods.

Ready-to-Eat Vegan Backpacking Food Brands

Many brands now offer vegan options for backpackers. Backpacker’s Pantry has yummy meals like their blueberry oatmeal. Good To-Go makes a tasty vegan ratatouille. Outdoor Herbivore focuses on plant-based meals for hikers.

For quick breakfasts, we love instant oatmeal with dried fruit. Lunch can be as simple as peanut butter wraps or hummus packets with crackers.

Dinner is where these brands really shine. Mountain House and Peak Refuel have started adding more vegan choices. We’ve tried hearty stews and rice dishes that really hit the spot after a long day of hiking.

DIY Dehydrated Foods and Meals

Making our own trail food is fun and lets us control what goes in it. We use a food dehydrator to dry fruits, veggies, and even full meals.

Lentils and bulgur wheat make a great base for homemade dinners. We add spices and dehydrated veggies for flavor.

Tofu scramble is another favorite – just add water on the trail and heat it up.

Here’s my favorite simple recipe for tofu scramble that can be easily dehydrated and rehydrated for hiking:

Ingredients:

• 1 block (14 oz) of firm tofu
• 1 tbsp olive oil
• 1 tsp turmeric
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• Optional: 1/4 cup nutritional yeast for a cheesy flavor

Instructions:

1. Drain the tofu and press it between two plates with a weight on top for about 15 minutes to remove excess water.
2. Crumble the pressed tofu into a bowl.
3. Add olive oil, turmeric, garlic powder, onion powder, salt, black pepper, and nutritional yeast (if using) to the crumbled tofu. Mix well to combine.
4. Spread the seasoned tofu mixture onto dehydrator trays lined with parchment paper or non-stick sheets.
5. Dehydrate at 145°F (63°C) for 4-6 hours or until the tofu is completely dry and crumbly.
6. Once dehydrated, store the tofu scramble in an airtight container or resealable bag.

To rehydrate and prepare on the trail:

1. Pour the dehydrated tofu scramble into a pot or camping bowl.
2. Add enough boiling water to cover the tofu, stirring gently to ensure even rehydration.
3. Let it sit for about 5 minutes or until the tofu has absorbed the water and softened.
4. Heat the rehydrated tofu scramble over low heat, stirring occasionally, until warmed through.
5. Adjust the seasoning if needed and serve hot.

Optional: Pack dehydrated vegetables like bell peppers, onions, or mushrooms to add to the tofu scramble for extra flavor and nutrition.

Dehydrated bean chili is filling and warms us up on cold nights. Here’s my recipe:

Ingredients:

• 1 can (15 oz) of kidney beans, drained and rinsed
• 1 can (15 oz) of black beans, drained and rinsed
• 1 can (14.5 oz) of diced tomatoes, drained
• 1 medium onion, chopped
• 1 bell pepper, chopped
• 2 cloves of garlic, minced
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp oregano
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions:

1. Cook the kidney beans and black beans according to the package instructions, then drain and rinse them.
2. In a large bowl, mix the cooked beans, drained diced tomatoes, chopped onion, chopped bell pepper, and minced garlic.
3. Add the chili powder, cumin, oregano, salt, and black pepper to the bean mixture. Stir well to combine.
4. Spread the bean chili mixture onto dehydrator trays lined with parchment paper or non-stick sheets.
5. Dehydrate at 135°F (57°C) for 8-12 hours or until the chili is completely dry and crumbly.
6. Once dehydrated, store the bean chili in an airtight container or resealable bag.

To rehydrate and prepare on the trail:

1. Pour the dehydrated bean chili into a pot.
2. Add enough boiling water to cover the chili, stirring gently to ensure even rehydration.
3. Let it sit for about 10-15 minutes or until the beans and vegetables have softened.
4. Heat the rehydrated chili over low heat, stirring occasionally, until warmed through.
5. Adjust the seasoning if needed and serve hot.

Optional: Pack dehydrated corn, bell peppers, or other vegetables to add to the chili for extra flavor and nutrition. You can also pack small packets of hot sauce or shredded cheese to garnish the chili when serving.

By making our own meals, we save money and reduce packaging waste. Plus, we get to eat our favorite recipes even in the backcountry!

Packaging and Storing Your Food

Proper food packaging and storage are key for a successful hiking trip. We’ll explore ways to keep our food light, fresh, and eco-friendly on the trail.

Minimizing Weight and Bulk

We always aim to pack lightweight, nutrient-dense foods for our hikes. As we’ve mentioned, dried fruits, nuts, and dehydrated meals are great options. We remove excess packaging before hitting the trail. This cuts down on trash we’ll need to carry out.

Reusable containers are our friends. Lightweight silicone bags or small plastic containers are great. These help keep our food organized and protected. For longer trips, we portion out meals into individual servings. This makes mealtime easier and helps us track our food supply.

Compression bags can be a game-changer. They help us squeeze out extra air and save space in our packs. We also use vacuum-sealed bags for some items to save even more room.

Maintaining Food Safety and Freshness

Keeping our food safe and fresh is crucial on the trail. For longer hikes, we always pack shelf-stable ingredients that don’t need refrigeration. Dried beans, grains, and pasta are great bases for meals.

We use airtight containers to keep moisture and critters out. For items like trail mix or dried fruits, we divide them into daily portions. This prevents contamination and helps us ration our food.

In warmer weather, we’re extra careful with perishables. We might bring along a small cooler bag with ice packs for the first day. After that, we stick to foods that can handle ambient temperatures.

Leave No Trace Principles

We’re big believers in leaving nature as we found it. This means being mindful of our food packaging and waste. We always pack out what we pack in, including food scraps.

Before our trip, we repackage store-bought items into reusable containers. This cuts down on trash we’ll need to carry out. We avoid bringing foods with excessive packaging.

We’re careful about where we eat and store our food. In bear country, we use bear canisters or hang our food away from our campsite. This protects wildlife and keeps our food safe.

When cooking, we use a small stove instead of campfires when possible. This reduces our impact on the environment. We also make sure to properly dispose of our dishwater, straining out food particles to pack out.

Frequently Used Ingredients and Recipes

Vegan hiking food relies on lightweight, nutritious ingredients and simple recipes. We’ve gathered the best staples, trail-friendly dishes, and flavor boosters to keep you energized on the trail.

Must-Have Staples for Vegan Hikers

Our go-to vegan hiking staples are packed with nutrients and easy to carry. Dried fruits and nuts are perfect for quick energy boosts. We love raisins, goji berries, and almonds.

Nut butters are great for protein and healthy fats. Quinn peanut butter filled pretzels are a tasty option. They’re crunchy and satisfying after a long hike.

Oatmeal is a breakfast champion. Quaker oatmeal packets are light and simple to prepare. Just add hot water and you’re good to go!

For snacks, we can’t get enough of GoMacro bars. They’re filling and come in yummy flavors like peanut butter chocolate chip.

Simple and Delicious Trail Recipes

Vegan trail recipes don’t have to be boring. We’ve got some tasty ideas that are easy to make with just hot water.

Instant rice with dehydrated veggies makes a great base for meals. Add some spices and you’ve got a delicious dinner in minutes.

Pad Thai is possible on the trail! We use rice noodles, peanut butter, and a dash of soy sauce. It’s not exactly like the restaurant version, but it hits the spot.

Chana masala is another favorite. We mix chickpea powder with spices and add hot water. It’s warm, filling, and packed with protein.

Using Flavor Enhancers and Spices

Spices can turn bland trail food into a feast. We always pack a small container with our favorite seasonings.

Nutritional yeast adds a cheesy flavor to dishes. It’s great sprinkled on popcorn or mixed into pasta.

Dried herbs like basil and oregano can liven up any meal. They’re light and pack a big flavor punch.

Powdered coconut milk is a game-changer for curries and creamy oatmeal. It’s rich and satisfying without the weight of cans.

Don’t forget hot sauce packets! They add kick to bland meals and barely weigh anything.

Eating Well After the Hike

After a long hike, it’s important to refuel our bodies with nutritious vegan foods. We’ll explore some great options to help us recover and celebrate our adventure.

Post-Hike Vegan Recovery Foods

When we finish our hike, our bodies need nutrients to repair and recover. Protein-rich foods are key. We love to pack some high-protein vegan options like nuts, seeds, and legumes.

Fresh fruits are perfect for quick energy. Bananas, oranges, and apples travel well and provide natural sugars and vitamins.

We also bring along some veggie sticks with hummus. This combo gives us protein, healthy fats, and fiber.

For a quick and easy recovery drink, we mix plant-based protein powder with water. It’s light to carry and helps our muscles recover fast.

Celebratory Vegan Meal Ideas

Nothing beats a tasty meal after a challenging hike. We like to prepare something special to reward ourselves.

A hearty vegan chili is easy to make at the campsite. We just heat up canned beans, veggies, and spices.

Pasta with veggies and a simple olive oil sauce is another favorite. It’s quick to cook and fills us up nicely.

For a no-cook option, we love to make loaded veggie wraps. We stuff tortillas with hummus, avocado, and pre-chopped veggies.

Don’t forget dessert! Vegan cookies or energy balls made with dates and nuts are perfect sweet treats to end our meal.

Frequently Asked Questions

Vegan hiking food offers many tasty and nutritious options. We’ve gathered some common questions to help you plan your next outdoor adventure with plant-based meals and snacks.

What are some high-energy vegan options for hiking snacks?

Dried fruits and nuts make great energy-packed snacks for the trail. We love mixing raisins, goji berries, and almonds for a quick boost.

Energy balls are another great choice. They’re easy to make at home and provide a good mix of carbs and healthy fats.

Can you recommend any quick and easy vegan backpacking meal recipes?

Instant oatmeal is a quick and simple breakfast option. We like to add dried fruit and a packet of nut butter for extra flavor and nutrients.

For dinner, try a simple rice and beans mix. Just add boiling water and let it sit for a few minutes. Spice it up with some dried herbs or hot sauce.

How do you plan a balanced vegan menu for a multi-day hike?

We aim for a mix of carbs, proteins, and fats in each meal. Breakfast might be oatmeal with nuts and dried fruit.

Lunch could be wraps with hummus and veggies. For dinner, we pack dehydrated meals or make our own with grains, legumes, and vegetables.

What are the best dehydrated or freeze-dried vegan meals for backpacking?

Backpacker’s Pantry offers some tasty vegan options. Their Posh Baked Beans pack an impressive 44g of protein per pouch.

We also like Harmony House Foods for their variety of dehydrated veggies and meal kits. They’re great for customizing your own meals.

Which vegan bars or ready-made foods are suitable for long-distance treks?

Clif Bars are a popular choice among hikers. They’re vegan and come in many flavors.

We also like Larabars for their simple, whole food ingredients. They’re great for a quick energy boost on the trail.

How can I maintain adequate protein intake with vegan hiking foods?

Nuts and seeds are excellent sources of protein. We always pack a variety like almonds, pumpkin seeds, and sunflower seeds.

Dehydrated bean soups or chili mixes are also protein-rich options for dinners. Protein powders are lightweight and easy to add to oatmeal or shakes.