18 Best Food for Hiking Picks to Fuel Your UK Adventures

A steep ascent, a cold ridge, or a gentle woodland loop – whatever route you choose, your legs run on more than scenery. The 18 trail-tested foods below keep energy high without weighing you down, slotting neatly into any UK day-pack and surviving both drizzle and midsummer sun. From nut-packed oat bars to wax-sealed cheddar bites, each pick answers the hiker’s main question: “What can I eat that’s light, tasty and still powers the miles?”

To make the shortlist a snack must tick four boxes: around 200–300 calories per walking hour, a smart mix of complex carbs, protein and healthy fats, no fridge required even when the weather turns, and hardly any prep. Skip creamy dairy or pure sugar hits before you set off; reach for nuts, jerky and oat bars when you need a high-octane lift. Pair every 500 ml of water with electrolytes, and you’re set. Let’s hit the trail food by food, with nutrition stats, packing hacks and easy UK shopping links for each.

1. DIY Trail Mix (“Good Old Raisins & Peanuts” 2.0)

Trail mix is a classic and still one of the best food for hiking options because it balances taste, crunch and nutrition without cooking; our UK 2.0 version makes it even better.

What it is & flavour upgrades

Start with equal parts roasted nuts, seeds and dried fruit, then add freeze-dried raspberries, dark-choc chips, mini bourbons or wasabi peas.

Energy & nutrition snapshot

Roughly 50 g delivers ~250 kcal (6 g protein / 18 g fat / 20 g carbs), giving both quick sugars and slow-burning fats for steady hill power.

Packing & portion pointers

Measure 50–75 g into silicone zip bags; stash chocolate separately on hot days and label if sharing with allergy-prone mates.

2. Oat-Based Energy Bars & Flapjacks

Oat bars and flapjacks are rucksack champs: dense, hardy and cheap. The beta-glucan in oats releases energy slowly, so one bar munched at a stile keeps legs moving for miles.

Why they work on the hill

Nothing crumbles, nothing melts; they survive rain, squashing and repeated pocket shuffles.

Nutritional payoff

Standard 50 g flapjack ≈ 230 kcal: 30 g carbs, 6 g fat, 5 g protein (protein versions top 9 g).

UK brands & DIY tips

Grab Graze Oat Boosts or Trek Peanut Power, or bake: 2 cups oats, 3 mashed bananas, 2 tbsp honey; 180 °C, 20 min, cool, slice.

3. Mixed Nuts & Seeds

Need a calorie punch with no cooking gear? Mixed nuts and seeds are the ultimate grab-and-go trekking snack, happily enduring British drizzle and pack bounce.

Nutrient-dense powerhouse

A 30 g handful delivers about 180 kcal, 6 g protein and heart-loving fats plus magnesium to fend off cramp on long climbs.

Buying, roasting & seasoning

Bulk-buy unsalted mixes from Lidl or H&B, then home-roast at 160 °C for 10 minutes and dust with chilli-lime or rosemary-sea-salt.

Portion & allergy cautions

Stick to 30 g servings and label bags if trekking with nut-allergic mates to avoid accidental contact.

4. Dried Fruit Medley

Sweet, light and virtually immune to the heaviest downpour, a dried fruit medley remains one of the best food for hiking staples to top up glycogen stores mid-stride. It weighs half of its fresh equivalent and needs zero prep.

Instant natural sugars

Apricot quarters, mango strips and plump golden sultanas give rapid glucose without the sticky wrappers of gels.

Micronutrients & fibre

Potassium, iron and gut-loving fibre come built-in, helping fend off cramp and keeping energy release steadier.

Sugar-crash prevention

Pair handfuls with a few almonds or a Babybel to slow absorption and dodge the dreaded post-peak slump.

5. Beef, Turkey or Vegan Jerky

Jerky slots into any rucksack, packing serious protein into feather-light strips that shrug off drizzle and mid-pack squish. It’s savoury motivation when oat bars start tasting samey.

Portable protein hit

A 25 g serve delivers 10 g+ protein, B-vitamins and handy sodium. Go lean with turkey or plant-based seitan to cut fat.

Shelf life & safe storage

Unopened packs last for months; after tearing, squeeze out air and reseal—good for the remainder of a week-long trek.

Taste & chewability

Prefer a softer bite? Ember and Perky Jerky slow-dry their strips; DIY with soy, honey, paprika at 70 °C fan for four hours.

6. Hard Cheeses & Waxed Minis

Hard cheeses and waxed minis bring savoury morale without refrigeration. They shrug off Scottish drizzle and survive being squashed at the bottom of a day-pack.

Weather-resilient dairy

Think cheddar truckles, Babybel balls or vintage Red Leicester in wax. Their low moisture keeps mould at bay even on muggy Lakeland days.

Protein-calcium combo

A 25 g nibble supplies roughly 7 g protein, 200 mg calcium and satiating fat that slows the burn of sweeter snacks like dried mango.

Packing hacks

Wrap wedges in beeswax, bury mid-pack to stay cool, and use the peeled wax as an instant crumb-free plate.

7. Wholegrain Wraps with Nut Butter & Banana Chips

Tortilla wraps travel better than sliced bread, refuse to go soggy in mist, and roll up plenty of slow-burn carbs and healthy fats in a tidy cylinder. This sweet-savory combo is a perennial favourite among UK walkers hunting for the best food for hiking that doubles as a light lunch without a stove.

Balanced on-the-go meal

Wholegrain wheat delivers complex carbs, nut butter adds protein and monounsaturated fat, while crunchy banana chips lend quick-hit sugars plus potassium to guard against calf cramp.

Make-ahead method

The night before, spread nut butter edge-to-edge on a room-temperature wrap, sprinkle a handful of banana chips, roll tightly and press the seam. Foil or beeswax-wrap, then stash upright in your pack’s side sleeve to avoid squish.

Perishability & timing

Eat within the first 24 hours on warm summer hikes; in cooler weather they’re fine for day two. If you spot oil separation in the butter, give the wrap a gentle knead before unrolling.

8. Instant Porridge Sachets

When dawn breaks above the campsite, ripping open an oat sachet is the fastest way to turn cold water into comfort. At roughly 40 g a pack and costing pennies, these single-serve envelopes slip into any hip belt pocket and double as their own bowl, trimming weight and washing-up time.

Comforting, lightweight breakfast

Add 180 ml of hot water, stir, and you’ve got a creamy spoonful in under a minute—no faff, no pans.

Slow-release energy

Whole oats supply beta-glucan for gradual carb release; tip in raisins or a scoop of protein powder for an extra kick.

Stove & mug logistics

A Jetboil or 25 g meths stove brings water to the boil in 90 seconds; pour straight into the sachet, sleeve it inside your mug for insulation, and drink the rinse water to keep Leave No Trace.

9. Tuna or Salmon Pouches

Foil-lined tuna or salmon pouches beat tins hands-down: lighter, no opener required and nothing to drain. They slip in a side pocket and double as an emergency meal.

No-drain protein & omega-3

Each 70 g pouch packs around 15 g protein and 700 mg omega-3s, calming trail-inflamed joints while keeping muscles repairing.

UK supermarket quick list

Look for John West No Drain, Princes Infusions (lime & pepper is a winner) or Aldi’s Atlantic salmon flakes.

Serving ideas

Rip open and scoop onto oatcakes, stir into instant couscous, or fold through a wrap alongside grated carrot for crunch.

10. Salami Sticks & Other Cured Meats

Cured meats are the rucksack equivalent of a gastro-pub platter—big calories, handy sodium and no refrigeration fuss, making them an easy win on long, cool UK trails.

High-calorie savoury fix

Average salami comes in at roughly 400 kcal per 100 g with 30 g fat and 20 g protein—exactly what a windswept ridge demands.

Storage & slicing

Keep sticks in their natural casing; wipe off any condensation and they’ll last about a week even at 20 °C. Slice with a pocket knife just before eating.

Pairings

Match with cheddar chunks, mustard sachets or oatcakes for a mini-ploughman’s that balances rich fat with fibre and crunch.

11. Boiled Eggs (Day-Hike Special)

Hard-boiled eggs are cheap, pre-packaged and perfect for a single-day walk when refrigeration isn’t required. Slip two in a hip-belt pocket for a protein lift that feels like real food.

Natural nutrient capsule

Each egg packs 6 g protein plus vitamins D & B12 for muscle recovery.

Prep & flavour boosts

Boil for 9 min, chill, then dust with smoked paprika or bagel seasoning.

Carry safely

Stash in a silicone egg pod or clean sock; eat within 8 h and carry out shells.

12. Apple, Orange & Other Peel-Protected Fruit

Apples, oranges and other peel-protected fruit get overlooked, yet they deserve a place in any UK rucksack. They hydrate, taste fresh and need zero packaging, making them easy contenders for the best food for hiking list.

Built-in hydration

At about 85 % water, a medium apple tops up fluids and natural sugars with just 80 kcal.

Weather toughness

Firm apples resist bruising, and citrus segments taste even better after a chilly night in the pack.

Leave No Trace

Stash cores and peel in a zip bag; bin them later, not on the trail.

13. Dark Chocolate (70 %+)

A few squares of high-cocoa chocolate feel like luxury on a windswept summit and, unlike milk varieties, they travel well in fickle British weather while giving a fast yet steady energy bump.

Mood & energy lift

Dark chocolate mixes natural caffeine, theobromine and a dash of sugar for alertness, plus flavonoid antioxidants that may ease muscle inflammation after long climbs.

Portion control

Break the bar into 10 g chunks at home; nibble two or three pieces per rest stop to avoid a blood-sugar spike and ration the treat over the day.

Melt management

Choose bars wrapped in foil, then slip them against the rigid back panel of your rucksack—this area stays coolest and prevents the dreaded molten mess.

14. Electrolyte Drink or Tablet Mixes

Glugging plain water all day can leave you hyponatraemic—too low on sodium to keep muscles firing. Dissolving an electrolyte tab or single-serve powder into your bottle plugs that gap without adding bulk, and the fruit flavours often tempt you to sip more regularly.

Replace salts lost to sweat

Look for blends with around 300–500 mg sodium plus supporting potassium and magnesium to offset cramp and maintain nerve function on sweltering ascents.

Lightweight convenience

Each tablet weighs under 5 g and is foil-sealed, so you can stash half a dozen in a coin pouch with zero space penalty.

Usage guide

Drop one tab into 500–750 ml of water per hour of hard walking; skip it if lunch is already heavy on cured meats or salted nuts to avoid excessive sodium.

15. Vegetable Crisps & Savoury Snack Mixes

When a ridge walk calls for something properly crunchy, beetroot crisps, roasted chickpeas and air-popped popcorn mixes scratch the itch without the greasy fingers of standard crisps.

Crunch without crumbling

Root-veg slices, lentil puffs and sea-salted popcorn hold their shape far better than wafer-thin potatoes, even after miles of pack swing.

Nutritional edge

They’re typically 30 % lower in fat, add gut-friendly fibre and throw in bonus vitamins A and C from the colourful veg.

Crush-proof packing

Slide the unopened bag into a hard-sided camping mug or fold-flat bowl; open only when ready to share, then reseal with a clip to avoid trail-mix confetti.

16. Oatcakes & Wholegrain Crackers

Oatcakes and sturdy wholegrain crackers are the backpacker’s bread—compact, uncrushable and happy without refrigeration.

Durable carb foundation

Made from oats, rye or seeded wheat, they deliver slow-release complex carbohydrates plus digestive fibre with barely any added sugar.

Brand call-outs

Pick up Nairn’s Rough Oatcakes or pocket-sized Ryvita Minis; Aldi’s own-brand multigrain thins are a bargain alternative.

Moisture-proof storage

Slide the sleeve into a zip bag with a silica sachet; crack open only when you’re ready to spread cheese or tuna.

17. Homemade Energy Balls

Energy balls are the no-bake answer to gels: palm-sized, forgiving in a rucksack and endlessly tweakable. They clock in at about 110 kcal apiece—ideal for topping up energy on the move.

Customisable nutrient bombs

Blend dates, oats, cocoa powder and chia for the base, then fold in espresso powder, cranberries or crushed ginger nuts to suit your taste and macro goals.

Simple prep steps

Blitz ingredients, roll into 25 g spheres, refrigerate for 30 minutes; dust with coconut or sesame seeds to prevent sticking.

Trail durability

Wrap each ball in wax paper so they don’t weld together. They’ll stay fresh for three to four days at typical UK temperatures without turning mushy.

18. Freeze-Dried Expedition Meals

When the sun dips behind the ridge and your stomach growls louder than the wind, a freeze-dried pouch turns boiling water into comfort food in minutes. At barely a fistful of weight yet packed with calories, it’s the easiest way to finish the day warm, full and ready for tomorrow’s miles.

Hot dinner, minimal weight

A typical 120 g sachet tips the scales at under 500 g once rehydrated but dishes up 500–800 kcal, plenty of carbs for glycogen, plus fat and protein for overnight repair.

Choosing wisely

Scan the label for under 20 g added sugar and a sensible salt hit. Firepot, Summit To Eat and Adventure Menu all sell vegan, veggie and gluten-free options in UK shops and online.

Cooking & clean-up

Fire your stove, pour in the stated water (usually 300–400 ml), stir, seal for 10 min, then eat straight from the pouch. No pans, no plates, no washing-up—just crumple the empty bag and pack it out.

Pack Smart and Hike On

Treat your rucksack like a mobile kitchen: every pocket should earn its keep by supplying roughly 200–300 kcal for each hour you plan to walk. Balance matters—pair fast carbs with steady fats, sprinkle in lean protein and sip electrolytes so muscles fire all day.

• Quick lift: dried fruit, dark chocolate
• Slow burn: nuts, oatcakes, cheese
• Repair crew: jerky, tuna pouches, boiled eggs
• Hydration: 500 ml water + 1 electrolyte tab per sweaty hour

Need lightweight stoves, silicone snack bags or collapsible mugs? Pop over to takeahike.uk and kit yourself out before the next adventure.