Hiking sandwiches should be nutritious, easy to carry, and able to withstand a few hours without refrigeration.
The best hiking sandwich is one that you look forward to eating.
Here are some ideas that balance taste, energy, and practicality:
1. Peanut Butter and Banana Sandwich
Spread some peanut butter on one slice of whole grain bread.
Slice up a banana and lay the pieces on top of the peanut butter.
If you’re feeling fancy, sprinkle some chia seeds on it before closing it up with another slice of bread.
You can toast the bread lightly before assembling. This not only adds texture but also prevents the sandwich from getting too mushy with the peanut butter.
Shop the ingredients:
🛒 [ Peanut butter | Chia seeds ]
2. Turkey and Avocado Wrap
Lay out a whole wheat or spinach wrap and spread a little light mayo or mustard over it.
Layer on some thinly sliced turkey breast and ripe avocado slices.
Roll it up tight, and you’re good to go.
Shop the ingredients:
🛒 [ Turkey | Mustard | Spinach Wrap ]
3. Hummus and Vegetable Sandwich
Spread hummus generously on two slices of your favorite bread.
Then, stack it with sliced bell peppers, cucumbers, and carrots.
Throw on some feta cheese or drizzle with balsamic glaze to jazz it up.
It’s crunchy, it’s fresh, and it’s packed with flavors.
Shop the ingredients:
🛒 [ Hummus | Feta CHEESE | Balsamic glaze ]
4. Salami and Cheese on a Baguett
Slice a baguette into manageable portions and spread a thin layer of Dijon mustard on one side.
Add slices of dry salami and cheese like cheddar or Gruyère.
Add some arugula.
Shop the ingredients:
🛒 [ SALAMI | Mustard | Gruyère ]
5. Tuna Salad Sandwich
Mix canned tuna (drained) with a little mayonnaise and mustard, add some chopped celery, diced onion or pickles for crunch, and spread on whole grain bread.
Elevate your tuna salad by adding chopped apples for sweetness.
To keep the sandwich from getting soggy you can pack the ingredients separately and assemble it on a hike.
Shop the ingredients:
🛒 [ tuna | Pickles | Mustard ]
6. Egg and Spinach Pita
Scramble or slice some hard boiled eggs and stuff them into a whole wheat pita with some spinach leaves.
Adding avocado slices makes it even better.
I personally love it with hummus inside.
It’s like a breakfast you can eat any time of the day.
Shop the ingredients:
7. Nut Butter and Jelly on Rice Cakes
Take a thick rice cake and slather on a mix of almond and peanut butter.
Top it with a high-fruit, low-sugar jelly or fresh fruit slices.
It’s crunchy, it’s a bit sweet, and totally satisfying without weighing you down.
Shop the ingredients:
🛒 [ Rice cakes | Almond butter | Peanut Butter | Jelly ]
8. Chickpea Salad Wrap
Mash up some chickpeas and mix them with diced cucumbers or bell peppers, and a bit of feta cheese.
Wrap it all up in a whole grain tortilla.
Shop the ingredients:
🛒 [chickpeas | feta cheese | whole grain tortilla ]
9. Beef Jerky and Cheese with Crackers
Pair some low-sodium beef jerky with a hard cheese that doesn’t melt easily such as cheddar, gouda or manchego.
Add this combo to whole grain or seeded crackers for a crunchy snack.
It’s super simple and perfect for when you need a quick protein fix.
No real assembly required here.
Shop the ingredients:
🛒 [ Beef jerky | Gouda | whole grain crackers ]
10. Pesto, Mozzarella, and Tomato Sandwich
Spread some pesto on a ciabatta roll, add thick slices of mozzarella and some tomato slices with a drizzle of balsamic.
It’s like a little taste of Italy that’s easy to make and even easier to eat.
Shop the ingredients:
🛒 [ Pesto | Mozzarella | Balsamic ]
11. Roast Beef and Horseradish Cream Cheese Spread
Thinly slice some roast beef. Mix a bit of prepared horseradish into cream cheese and spread it on a crusty roll or whole what bread.
Layer the beef on top.
Shop the ingredients:
🛒 [ roast beef | horseradish | cream cheese ]
12. Smoked Salmon and Cream Cheese Bagel
Spread cream cheese on a whole grain bagel and top it with smoked salmon.
Add some capers or thinly sliced red onions for extra flavor.
It’s like brunch on the go.
Shop the ingredients:
🛒 [ Cream cheese | capers | smoked salmon ]
13. Greek Salad Pita
Stuff a pita with lettuce, tomato, cucumber, kalamata olives, and a bit of feta cheese.
Drizzle with olive oil and vinegar right before you eat to keep it from getting soggy.
It’s fresh, it’s light, and it’s got all those Greek flavors I love.
Shop the ingredients:
🛒 [ Kalamata olives | feta cheese ]
14. Chicken Caesar Wrap
Take a whole grain tortilla and lay down some crispy lettuce or croutons, then add chicken and Caesar dressing with a bit of lemon zest.
Wrap it up tightly. It’s a classic Caesar salad but in a more portable form.
To keep the croutons from getting soggy, pack them separately and add them to the wrap just before you’re ready to eat. You’ll keep that crunch that’s so essential to a Caesar wrap.
Shop the ingredients:
🛒 [ Caesar dressing | croutons ]
15. BLT with Avocado
Lightly toast some bread, then layer on bacon, lettuce, and tomato. Add avocado slices and a smear of aioli or herb mayo.
Keep the tomato separate until you’re ready to eat to keep it from getting soggy.
Shop the ingredients:
16. Sardine and Olive Tapenade Sandwich
Spread some olive tapenade on a slice of sourdough or whole grain bread.
Add sardines and maybe a slice of hard-boiled egg. I love it with eggs but I know people who don’t. So the choice is yours.
Shop the ingredients:
🛒 [ Sardines | Olive tapenade ]
17. Spicy Peanut Butter and Honey Sandwich
Spread some peanut butter on bread and drizzle honey over it.
Sprinkle a pinch of cinnamon and chili flakes for a spicy kick.
Shop the ingredients:
🛒 [ peanut butter | chili flakes ]
18. Roast Chicken and Pesto Sandwich
Layer sliced roast chicken and sun-dried tomatoes on bread, and spread some pesto on the other slice. Add arugula.
Shop the ingredients:
🛒 [ sun-dried tomatoes | pesto ]
19. Veggie Burger Wrap
Cook up a veggie burger and wrap it in a whole grain tortilla with lettuce, shredded carrots, and maybe some chipotle mayo or guacamole.
Shop the ingredients:
🛒 [ chipotle sauce | guacamole ]
Gluten-Free Adaptations
To make any of these sandwiches for hiking gluten-free substitute breads, wraps, bagels or pitas for a gluten free option.
For options that include crackers, opt for those made from gluten-free grains like rice or quinoa.
Vegan Adaptations
To replace animal protein use plant-based alternatives like tofu, tempeh, seitan, or vegan deli slices in place of meat. For recipes that call for eggs, consider using mashed chickpeas or tofu scramble.
Substitute dairy cheese with vegan cheese options made from nuts, soy, or tapioca. Use plant-based yogurts and creams in place of dairy versions. For butter, opt for vegan spreads or avocado.
In recipes where eggs are used as binders (e.g., in tuna salad), use mashed avocado, vegan mayo, or a small amount of silken tofu to achieve a similar consistency.
Dairy-Free Adaptations
Use plant-based creams for recipes that require these ingredients.
As with vegan adaptations, utilize dairy-free cheese options.
Use dairy-free margarine or spreads, coconut oil, or other plant-based oils for butter.
Low-Carb/Keto Adaptations
To increase healthy fats add avocados, olives, nuts, seeds, and high-fat sauces like mayonnaise (ensure it’s sugar-free) or aioli. Use olive oil and avocado oil for dressings.
Many condiments and dressings contain added sugars, so look for or make your own keto-friendly versions. Mustard, unsweetened ketchup, mayonnaise, and pesto can add a lot of flavors without the carbs, as long as they are made without added sugars.
Pack Snacks Alongside Your Hiking Sandwiches
Here’s a list of some great snack options:
- Beef jerky
- Fruit jerky
- Trail Mix
- Energy Bars
- Whole Grain Crackers
- Healthy Cookies
- Apple Slices with Peanut Butter
- Cheese Sticks or Babybel Cheese
- Dark Chocolate
How To Keep Sandwiches From Getting Soggy
The longer your sandwich sits, the more likely it is to become soggy, no matter what preventive measures you take.
Ingredients naturally release moisture over time, which can lead to sogginess.
But here are my 5 tips that help avoid sogginess as much as possible:
- Keep wet ingredients like tomatoes, pickles, or dressings separate until you’re ready to eat. Just pack them in a little container or baggie, and assemble the sandwich when it’s lunchtime. It’s a tiny bit of extra work for a big payoff in freshness.
- Opt for denser bread types like ciabatta or thick whole grain slices that hold up better against moisture.
- Put the drier ingredients closer to the bread and the wetter ones in the middle, away from direct contact with the bread.
- Giving your bread a quick toast can add an extra layer of defense against sogginess.
- Go for fillings that naturally contain less moisture, like cured meats, hard cheeses, and spreads. They’re less likely to make your bread soggy.
How To Pack A Sandwich For Hiking
- Use hard-sided containers to keep sandwiches from getting squished.
- If it’s really hot out, keeping your sandwich in a cooler bag with an ice pack can help prevent it from becoming a sad, wilted mess. Just be sure the ice pack doesn’t directly touch your sandwich to avoid any unwanted moisture.
- Use parchment paper, beeswax wraps, or foil rather than plastic wrap. These materials allow your sandwich to breathe a bit, reducing condensation that can lead to sogginess.
- Pack snacks in reusable zipper bags to save space and keep them dry, plus it’s a win for the environment.
