31 Easy & Satisfying Hiking Lunch Ideas

It’s a beautiful day, you’ve laced up your boots, your water bottle is filled to the brim, and your trail map is in hand.

But wait, what about lunch?

For those of us with a passion for hiking, we know the dilemma all too well – lunch is usually the least inspiring meal to prepare for when planning an upcoming hike.

But if you’re like me, you can’t face another hike eating dry crackers and rubbery cheese!

So, to keep you fuelled and excited for your outdoor adventures, I’m thrilled to share with you 31 different hiking lunch ideas that are not just nutrition-packed, but absolutely delicious!

Let’s dive in and banish those mid-hike hunger pangs forever! Then scroll all the way to the bottom for some tips about how much to bring and how to pack your lunch once chosen!

31 Easy Day Hiking Lunch Ideas

Easy Hiking Lunch Ideas.

1. Sausage Rolls (& T-Sauce / Ketchup)

Sausage rolls paired with Tomato Sauce or Ketchup, are my number one go-to best hiking lunch ideas for the trail.

These savoury treats are perfect for hikers due to their compact shape, easy portability, and high energy content.

The pastry is carb-rich to sustain you on your hike, while the sausage provides a tasty protein hit.

For a satisfying lunch, I recommend baking your own homemade sausage rolls at home using your favourite recipe, or for convenience pick up a frozen pre-made roll from your local supermarket.

Cook per recipe/pack directions and let cool overnight, then pack your sausage rolls in a container with a small pot of ketchup for dipping.

The satisfying crunch of the pastry, followed by the comforting familiarity of the sausage, all rounded off with the tangy taste of the sauce is the ideal complement to the perfect day of hiking.

2. Hard Boiled Eggs

You might not think it, but hard-boiled eggs make a fantastic choice for a hiking lunch due to their high protein content which will keep you energised throughout the day.

I was first turned onto this by my Te Araroa hiking companion, whose absolute favourite treat on town days was to hard boil a couple of eggs ready for the next section!

Hard boiled eggs are pretty lightweight for their protein content and pack surprisingly well (just pop in a sealable bag or container) making them a convenient option for on-the-go consumption.

Make sure they’re somewhere in your pack where they won’t be crushed! 

For the best result, peel them at home and season with a little salt and pepper. Enjoy on the trail with a slice of whole-grain bread or some cheese and veggie sticks, and you’ve got a simple and nutritious lunch that’s perfect for your outdoor adventure!

3. Egg Mayonnaise Sandwiches

Sticking with the egg theme, one of my favourite backpacking lunch ideas is egg mayonnaise sandwiches.

The creamy texture of the mayonnaise coupled with the richness of the eggs packs a flavourful punch, and the bread adds an important carbohydrate element, supplying the energy needed for the physical exertion of hiking.

For best results, use whole grain bread which is rich in fibre and adds a nice, nutty flavour.

My personal tip is don’t be stingy! Spread a good dollop of egg mayonnaise mixture on the bread, add some lettuce for crunch, and wrap in sandwich wrap or a silicon sandwich pouch to keep fresh.

4. Peanut Butter & Jelly (Jam) Sandwiches

Peanut Butter & Jelly Sandwiches are a classic hiking choice when it comes to nutrition, convenience, and taste.

The combination of peanut butter and jelly (or jam) offers a perfect balance of protein, carbs, and sugars, providing sustained energy during your hike. And the contrast of sweet and salty flavour is an absolute treat on the trail.

To prepare, simply spread a generous amount of peanut butter on one slice of bread, jelly on the other, and sandwich them together!

For an extra touch of goodness, use whole grain bread and choose all-natural 100% peanut butter and low-sugar jam.

Wrap it up in a beeswax wrap or a sealable pouch, and you’re all set for the trail!

5. Peanut Butter Choc Bliss Balls

Whereas traditionally enjoyed as a high-energy snack, Bliss Balls also make an exceptional hiking lunch idea either on their own or with a compliment.

This energising treat pairs the decadent taste of chocolate with the protein-packed goodness of peanut butter in a delicious fat bomb!

There’s a range of different recipes to choose from online, but my Dad makes these amazing keto-friendly dark chocolate peanut butter balls and they are to-die-for!!

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If you’re out for a long hike, or hiking on a hot day, choose a recipe that features dates as the main ingredient – they’ll hold up better without refrigeration!

Store your bliss balls in a ziplock bag or resealable container, and enjoy these delicious and nutritious morsels on the trail either on their own or as a quick energy boost!

6. Trail Mix (Scroggin)

Trail Mix (also known as Scroggin in some parts of the world) is an excellent choice when it comes to an energising and nutritious hiking lunch.

Trail mix usually includes a combination of nuts, dried fruit, seeds, and sometimes chocolate or granola, making it a high-calorie food that’s a perfect energy boost for strenuous hikes.

You can personalise your trail mix according to your taste, but an easy recipe is to combine equal parts of almonds, walnuts, dried cranberries, sunflower seeds, and a handful of dark chocolate chips.

Store the mix in a reusable bag or container, ready to be enjoyed handful by handful on the trail!

7. Bagels with Cream Cheese

Bagels with cream cheese offer a hearty and satisfying lunch option for hiking enthusiasts.

This portable and flexible choice can be enjoyed on its own, but can also be customised with various additions for a bit more excitement.

Try adding salmon, avocado, or even some basil or sun-dried tomato pesto for even more flavour & variety.

By their nature, bagels are hardy and keep well, even if compressed in a day hiking pack or squashed underneath all your other gear.

This high-energy food, packed with carbohydrates and protein, will keep you fuelled during your outdoor adventures and can be enjoyed in beautiful scenic spots along the trail.

8. Choc & Nut Butter Muesli Bars

I discovered these homemade chocolate & nut butter muesli bars when I was preparing my resupply for the South Island section of Te Araroa.

They’re now a staple item in my hiking food bag.

Packed with energy-boosting nutrients thanks to the combination of hearty oats, assorted nuts, and a hint of chocolate for that perfect sweet touch, they can be made ahead of time and frozen for up to 3 months.

Then it’s just a grab-and-go situation on the morning of your hike.

Although the base recipe linked above is my personal favourite, you could experiment with different types of nuts or even add dried fruits for a burst of natural sweetness.

Lunch Wraps for Hiking.

9. Chicken, Apricot & Cream Cheese Wraps

For a delightful balance of savoury protein and sweet fruity freshness, try this recipe on your next day hike.

Start with whole grain wraps for a sustained energy release, layer on cream cheese for a creamy texture, add chicken for a protein punch, and finish with chopped dried apricots for a sweet surprise.

For hiking, use these cream cheese snack portions and a roast chicken meal maker packet to ensure ultimate food safety, freshness and convenience!

10. Tuna Salad Wraps

Tuna wraps are a fantastic choice for a hiking lunch due to their simplicity and the protein-packed punch they deliver.

To make, combine your chosen tuna brand with a couple of spoons of mayonnaise or salad dressing. Pack into a small, sealed container in your pack with your choice of wraps or tortillas and other fillings.

On trail, spread your tuna mix onto your tortillas and top with avocado, lettuce, veggies and even chilli for a kick of heat. Roll it up and enjoy!

This refreshing, no-cook recipe is perfect for a break along the trail, offering a quick, nutrient-dense meal packed with protein.

11. Trail Wraps

Trail wraps are an easy and adaptable option for hiking lunches, with the option to bundle together all your favourite flavours and textures for an all-in-one meal.

The best trail wraps are often filled with an assortment of goodies like nuts for crunch, dried fruits for a hint of sweetness, and a spread of Nutella, cream cheese or peanut butter for extra creaminess and protein.

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Prepare your trail wraps ahead of time and wrap them in a beeswax wrap or tin foil. This means you won’t to carry all the items separately in their individual packets, which is great for Leave No Trace rules!

For a savoury version, opt for your favourite cheese, lettuce, veggies and smashed avocado, with a slice or two of ham or pastrami.

12. Bacon & Egg Sandwich or Wrap

The Bacon & Egg Sandwich is a classic choice for a hiking lunch.

It’s one of my all-time favourites and also one of the best hiking lunches because it packs a punch in protein and carbohydrates to fuel your afternoon trek.

You can either prepare your sandwich at home on the morning of your hike, or if you have access to a portable stove and frypan, you could even cook it fresh on the trail for a hot, satisfying meal.

For a healthy twist, consider using whole-grain bread, lean bacon and free-range eggs.

13. Ham, Cheese & Egg Sandwich or Wrap

The Ham, Cheese & Egg Sandwich is a well-rounded choice for day hikers seeking a lunch packed with protein, calcium, and carbs.

Just like the Bacon & Egg Sandwich, it’s most easily prepared in the morning before your hike and wrapped in a beeswax wrap or reusable sandwich bag to keep fresh on trail until you find the perfect lunch spot to enjoy.

For a unique gourmet twist, consider adding some Dijon mustard or swapping out the traditional ham for smoked turkey or pastrami, or even some grilled vegetables.

14. Pita Bread (with assorted fillings)

Although not technically a wrap, another easy hiking lunch idea is a pita pocket. The pita pocket is a versatile and satisfying choice for a hiking lunch and has been a favourite for years.

Like a wrap, it packs light, is reasonably durable and easy to carry, and you can mix and match your favourite fillings to create the perfect lunch for you and your tastes.

Consider packing in some fresh vegetables like lettuce, cucumber, or bell pepper for a crisp, refreshing crunch.

Add high-protein and fat-rich foods like cheese and nut-rich spreads, or even additional carbohydrates like quinoa or cous cous for even more energy.

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Carry ingredients and fillings that are less likely to spoil and are easy to assemble during your outdoor adventure.

Hiking Lunch Ideas No Cook. 

15. (Overnight Oats) Bircher Muesli

Bircher Muesli, often referred to as overnight oats, makes a nutritionally balanced and versatile hiking lunch that’s easy to prepare ahead of time.

The best Bircher Muesli recipes combine oats, chia seeds, nuts, dried fruits, and a liquid like almond milk or yogurt, which then soaks overnight. You can add protein or chocolate powder for added flavour, and top with your favourite dried or fresh fruit.

Although a bit on the heavy side, the result is a creamy, ready-to-eat meal that’s rich in fiber, protein, and healthy fats.

To enjoy it on the trail, combine all the ingredients in a sealed jar or container and leave to sit overnight or during the morning of your hike until the oats soften.

For an added dash of indulgence, top it with a drizzle of honey, some sliced banana and a sprinkle of granola.

Check out this great article which has some awesome ideas for different flavour combinations to help inspire you!

16. Pasta Salad

Pasta salad is a versatile and hearty meal that’s easy to prepare ahead of time, often best enjoyed cold and perfect for fuelling your hiking adventures.

Flexible enough to add in a variety of vegetables, legumes, and protein sources such as tuna, chicken, or even bacon, it has all the major food groups to give you sustained energy for your whole hike.

This easy pasta salad recipe is chock-full of veggies! To prepare, simply toss cooked pasta with your chosen ingredients and a dressing of your choice, then store it in a reusable container.

This delicious, nutrient-dense meal can easily be enjoyed cold, making it an obvious and refreshing choice for the trail.

17. Cheese & Crackers

Cheese and crackers is a traditional hiking lunch which has been enjoyed by hikers all over the world for centuries. It’s both simple and satisfying.

The beauty of this meal lies in its simplicity and the near-infinite combinations you can create to cater to your preferences.

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Choose a hard cheese like cheddar or gouda, which can withstand any heat and pack some sturdy, wholegrain crackers which will hold up better to crushing & give you a great fibre boost!

The great thing about the simplicity of this meal is that it’s a fantastic base to build on.

For added nutrition, consider packing some mini cucumbers or cherry tomatoes, or add some protein by slapping on some chicken, pastrami or salami.

18. Nut Butter & Crackers

Nut butter and crackers is an ultimate, energy-packed day hike lunch idea that never disappoints.

This quick and easy-to-prepare meal requires minimal preparation: simply buy your favourite nut butter – almond, peanut, or cashew – and decant some into a small container for the trail, ready to spread onto some whole grain crackers for a wholesome, nutritious meal.

Nut butter is a valuable source of protein and healthy fats, keeping you energised and (importantly) satiated on your hike. My favourites are locally produced Pics 100% Peanut Butter or swap things up with this chocolatey version.

For an added boost of nutrients and flavour, layer some thinly sliced veggies, cheese or dried fruits on top.

19. Apple Slices and Nut Butter

Usually reserved for lists of hiking snacks, apple slices paired with nut butter also make an excellent day hike lunch idea, packing a punch of both fruity freshness and protein power.

This delightful combo is best enjoyed chilled, making it a great option for mid-winter hikes when the apples can stay fresh and crisp!

To prepare, simply core and slice your favourite variety of apple (mine is Royal Gala!), and pair with a travel-sized packet of your preferred nut butter – either almond, peanut or cashew.

To enjoy, either spread on top or dip the apple slices into the nut butter for a mouthful of energy and invigoration.

20. Beef Jerky

Beef jerky is a fantastic day hike lunch snack, offering a high-energy protein boost that is perfect for fuelling your hiking endeavours.

The best part about beef jerky is its convenience – it’s lightweight, readily available, easy to pack, and doesn’t require any preparation on the trail.

You can go the traditional route and purchase your favourite variety of beef jerky before you hit the trail (mine is this good-old original flavour), or try your hand at making your own! Check out this quick guide to get started.

Enjoy the jerky as is for a savoury and satisfying bite, or pair with one of the other options on this list for a more well-rounded meal.

Even More Trail Lunch Ideas.

21. Italian Minnestrone Soup

The Italian Minestrone Soup is a wholesome, nourishing meal that’s perfect for a chilly day on the trail.

This soup is brimming with a medley of vegetables, beans, and pasta, offering a comforting blend of flavours and textures.

To prepare it on the trail, carry a pre-made mix of dried ingredients – a combination of beans, pasta, and dehydrated vegetables. My favourite recipe to use is this one from Fresh off the Grid.

When you’re ready to eat, boil some water and pour over your soup mix. Let it soak (or simmer in your pot) until everything is rehydrated and tender.

For an extra punch of flavour, add a sachet of your favourite seasoning or a cube of vegetable stock. Filling and comforting!

22. Thai Laksa Soup

And while we’re on the subject of soup, Thai Laksa Soup is a radiant and aromatic option that’s sure to enliven your hiking lunch.

This Southeast Asian offering is a harmonious blend of creamy coconut milk, vermicelli noodles, and a burst of spices. It’s a little bit more tricky to make an enjoy on the trail, but well worth the effort, especially on a cold day!

You’ll need a pre-made mix of dried ingredients like vermicelli noodles, coconut milk powder, a packet of Laksa paste and a selection of vegetables (if you desire).

Simply boil some water and cook the noodles and vegetables until tender, then stir in the Laksa paste, creating a luxuriously smooth and flavourful broth.

Check out this recipe from Teva for some inspiration.

23. Vietnamese Noodle Soup

Another hearty soup for day hiking is Vietnamese Noodle Soup, also known as Phở. This is a fantastic choice for day hikers seeking a hearty & satisfying meal on the trail.

This rich, aromatic broth is infused with herbs and spices, combined with rice noodles and a choice of protein (typically beef or chicken).

While it requires preparation beforehand, this soup (like others on this list) is most easily enjoyed when transported to the trail in a trusty food thermos.

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Thinly slice or chop your vegetables as small as possible so it’s easier to pack/transport your soup in a flask.

For a twist on the traditional, consider this vegetarian-friendly recipe from Love and Lemons, which replaces meat with tofu and adds an array of colourful vegetables.

Here’s some more dehydrated soup recipes specifically designed for backpacking for you to try!

24. Mini Quiche

For day hike food ideas that are both satisfying and convenient, the Mini Quiche is a stellar choice.

These small, savoury pastries can be made in a variety of flavours, such as Bacon & Egg or Chicken & Cranberry. Make at home ahead of time in bulk (and freeze), or buy the pre-made frozen varieties for quickness.

Small and easy to pack, the high-protein content (especially if made with the traditional cream rather than milk) makes them a hearty choice for day hikers.

For an added twist, consider incorporating different fillings like spinach and feta or mushroom and swiss. Here’s a versatile Mini Quiche Recipe you can use as a base to experiment with your fillings.

25. Rice Paper Rolls w/ Spicy Satay Dipping Sauce

If you’re looking for hiking trail lunch ideas which are more adventurous and flavourful, Rice Paper Rolls coupled with a zesty chilli satay dipping sauce, make for a delightful option for day hikers.

Although they require some preparation beforehand, when done right these protein-packed rice paper rolls filled with fresh veggies and topped off with a to-die-for spicy satay dipping sauce are in my opinon one of the best hiking lunch ideas on the internet!

These lightweight, nutritious, and easily portable rolls can be filled with a variety of ingredients to suit your taste buds; from crisp veggies, cooked chicken or pork, to marinated tofu.

They require no heating, making them incredibly convenient for on-trail consumption and one of the best hiking lunches in my opinion.

My go-to rice paper roll & dipping sauce recipe is this one.

26. Leftovers

There’s no lazier option for day hiking food ideas than last night’s leftovers. And as an inherently lazy person, I’m guilty of reverting to this way more often than I should.

But it’s not all as bad as it sounds.

Leftovers have the convenience of no added prep time and are ready to grab-and-go on the morning of your hike.

Be sensible about it, though, because you can easily get this wrong!

Choose options which are sturdy enough to stand up to being jiggled around in your pack and will taste just as good (or even better!) cold the next day, like leftover Pizza or Lasagne.

Hiking Lunch Ideas Vegetarian.

27. Ramen Bomb

The Ramen Bomb is a high-calorie, filling, and delicious hiking lunch idea that is easy to prepare and carry on the trail.

Although popular on long distance thru hiking trails, Ramen bombs are also great food for a day hike. The name comes from the explosion of flavors and energy, making it an ideal choice for long, strenuous day hikes.

The easiest ramen bomb recipes involve a packet of ramen noodles (available at your local supermarket or convenience store), a pouch of instant mashed potatoes, a stick of cheese and your favourite protein like tuna, beef jerky or tofu.

Once you’re ready to eat, cook or soak the ramen in boiling water, mix in the instant potatoes, and add your protein. The result is a hot, savoury, and satisfying meal that will fuel your adventure for hours.

28. Garlic Parmesan Noodles

Already featured heavily on this list, noodles make for a delightfully satisfying choice for easy backpacking lunches, providing much-needed energy to keep your spirits high and feet moving. 

They’re a great choice for easy hiking lunches, if done the right way.

Whilst boring on their own, when mixed with a flavourful sauce or broth noodles are very satisfying. They’re also quickly rehydrated with boiling water, making them an easy and efficient choice for day hikers.

This Garlic Parmesan Noodles recipe is one of my personal favs. Tossed with a mixture of garlic, parmesan, and your choice of herbs, these noodles become a meal that’s far from boring.

29. Pasta Sides Packets

If you’re in the habit of carrying a stove with you on your hikes (which I highly recommend, no matter how far you’re going), pasta side packets are one of the easy lunch ideas for hiking you’ve been looking for.

Lightweight and cost-effective, these pre-packaged pasta meals are quick to prepare with just a splash of boiling water simmered over a rolling boil.

The ultimate easy hiking lunch, within minutes, you’ve got a hearty and tasty, energy-packed meal to fuel your adventures.

And the best part? They come in a variety of flavours (this one is my favourite), so you won’t get bored with your meal options on the trail. Whether you prefer a creamy Alfredo, a zesty tomato, or even a spicy chilli, there’s a Pasta Side Packet to satisfy your craving.

Lightweight Hiking Lunch Ideas.

30. Cous Cous

Cous Cous is a versatile and reasonably lightweight lunch for a hike due to tthe concentration of calories in small quantities.

Convenient and easy to prepare, it requires only soaking in boiled water which makes it ideal for trailside cooking with a small camping stove or a thermos full of boiling water.

The great thing about using cous cous as your hiking lunch base is you can easily customise it with different flavours like Moroccan spices, Italian herbs, or throw in a handful of Mediterranean ingredients like olives, capers and cherry tomatoes.

For something a bit exotic try this Moroccan Cous Cous Salad Recipe, but add in whatever extras suit you like sundried tomatoes, olives, or roasted vegetables.

31. Dehydrated Meals

Rounding out this list of day hike lunch ideas are the traditional lightweight dehydrated meals. 

Although normally used for hiking dinner ideas on overnight or multi-day trips, dehydrated meals can also be an excellent choice for a hiking lunch, designed with hiking in mind and offering excellent nutritional value.

Extremely lightweight and easy to prepare, simply requiring the addition of boiling water, there is a wide range of flavour combinations and options, from hearty chilli to exotic curries, ensuring that you never grow tired of your trail meals.

Customise with your favourite seasonings or dried vegetables for an added nutritional boost and flavour.

Make your own, or choose from a range of commercially dehydrated meals like BackCountry Cuisine, Outdoor Gourmet or use this code to get $15 off your next order with my personal favs, Radix.

How Much Food Should I Pack for a Day Hike

Deciding how much food you should pack for a day hike is difficult, as it depends on several factors such as your metabolism, the hike’s length and difficulty, the weather, and your body type.

A normal human needs to eat between 2000 and 3000 calories per day, which is roughly 1000 calories per meal. Throw in some exercise and you may need a bit more than that.

A general rule of thumb is to pack about 200 to 300 calories per hour of hiking. 200 calories per hour will be sufficient for easy to moderate hikes, and 300 calories per hour if the terrain is more difficult.

Of course, it’s always better to have a bit extra than to run out, so make sure to pack plenty of extra energy bars, trail mix and fresh fruits, along with your choice of lunch from this list!

Remember, maintaining your energy levels is crucial in hiking, so never skimp on food while packing.

How to Pack Your Lunch For a Day Hike

The days of using plastic products like cling film and ziplock bags are long over.

While these options might be lightweight and seemingly convenient, they contribute to worldwide waste problems, which is not in line with the ethos of most hikers who appreciate and respect the natural world.

Plus, they’re almost useless for keeping your lunch in one piece.

Instead, sustainable options like silicone pouches, resealable containers, thermoses, and specially designed hiking lunch boxes are now the preferred choice.

Lightweight, reusable, and easy to clean, some even offer a leak-proof alternative for carrying a variety of foods.

Here are some of my favourite hiking lunch bags and box for your next hike:

Final Thoughts: Hiking Lunch Ideas

Packing the perfect lunch for your hiking adventure takes more than just throwing together a sandwich.

It’s about fuelling your body with the right nutrition for your chosen adventure, opting for the easiest and quickest options where possible and respecting the environment with eco-friendly packaging.

I hope these tips and ideas have inspired you for your next outdoor adventure. For more tips about hiking food check out this post about resupplying on a long distance trail and my favourite gluten-free backpacking recipes.