Keto Hiking Foods: Packing List Essentials For Energy

Packing keto-friendly food for a hike can be challenging, but it is possible to stick to a low-carb diet while enjoying the great outdoors. The key is to choose foods that are high in fat and protein and low in carbohydrates. Here are some tips and tricks for packing keto-friendly hiking food:

- Determine your body fat percentage and body weight, and calculate your macros (fat, protein, and carbs) using a keto calculator. This will help you plan your meals and snacks accordingly.

- Track your macros using a food tracking app to ensure you are staying within your desired ranges.

- Achieve keto adaptation by reducing your carb intake to less than 25-50 grams per day. This will help your body learn to derive energy from ketones (fat) instead of glucose.

- Electrolyte supplementation is crucial, as you will lose more fluids while hiking. Aim for 5000-7000 mg of sodium, 1000-3500 mg of potassium, and 300-500 mg of magnesium per day.

- Choose stable, high-fat, moderate-protein, and low-carb foods that do not require refrigeration. Examples include hard cheeses, nut butters, cured meats, nuts, and powders that can be mixed with water.

- Consider making your own trail mix with macadamia nuts, almonds, pecans, shaved coconut, and sugar-free chocolate.

- For a quick and easy breakfast, prepare a coffee protein shake by mixing protein powder, instant coffee, MCT oil or coconut oil, and heavy cream powder in a water bottle.

- Pre-cut and portion your foods before the hike to minimize mess and waste.

- Use waterproof containers and double bag oily foods to prevent spills.

- Prioritize high-calorie, easy-to-prepare foods if space and weight are limited.

- If you are not already keto-adapted, consider easing into the diet before your hike to avoid potential side effects like fatigue and headaches.

Keto-friendly snacks: nuts, jerky, cheese, avocado, etc

Avocados are a great keto-friendly snack. They are a good source of healthy fats and are low in net carbs. Avocados can be eaten alone or included in a variety of dishes such as salads, soups, and sandwiches.

Nuts are another excellent keto snack option. Many nuts are low in net carbs and high in healthy fats, making them a perfect fit for a keto diet. Some of the best nuts for keto include macadamia nuts, almonds, pecans, walnuts, and hazelnuts. These nuts can be eaten as a quick and easy snack or added to other dishes.

Jerky is a great keto-friendly snack option, as it is high in protein and low in carbs. However, it is important to avoid store-bought jerky, as it is often loaded with sugar. Instead, opt for jerky that is air-cured without sauce or marinades, such as Biltong.

Cheese is another keto-friendly food that can be enjoyed in moderation. Cheese is high in fat, moderate in protein, and low in carbs, making it a perfect fit for a keto diet. Some of the best keto-friendly cheeses include goat cheese, blue cheese, cream cheese, Parmesan cheese, and cheese crisps or bites.

Keto breakfast ideas: keto oatmeal, keto bread, keto zucchini bread, etc

Keto Oatmeal

A keto-friendly oatmeal recipe that is warm, comforting, and ready in less than 10 minutes. It is smooth, creamy, and thick, with only 4.4g net carbs per serving. It is also low carb, keto-friendly, nut-free, grain-free, gluten-free, and dairy-free.

Ingredients:

• Hemp Hearts
• Chia Seeds
• Flaxseed Meal
• Protein Powder
• Unsweetened Coconut Milk
• Sweetener (optional)
• Sea Salt (optional)

Instructions:

• Mix the dry ingredients in a small saucepan.
• Add the coconut milk or heavy cream and whisk until smooth.
• Simmer on the stove or heat in the microwave until the keto oatmeal reaches your desired consistency.

Keto Bread

A keto-friendly blueberry English muffin bread loaf that is gluten-free and grain-free. It is recommended to toast each slice before serving.

Ingredients:

• 1/2 cup almond butter or cashew or peanut butter
• 1/4 cup butter ghee or coconut oil
• 2 teaspoons baking powder
• 1/2 cup almond milk unsweetened
• 5 eggs
• Fresh or frozen blueberries (optional)

Instructions:

• Preheat oven to 350 degrees F.
• In a microwavable bowl, melt nut butter and butter together for 30 seconds, then stir until combined well.
• In a large bowl, whisk almond flour, salt, and baking powder together. Pour the nut butter mixture into the large bowl and stir to combine.
• Whisk the almond milk and eggs together, then pour into the bowl and stir well.
• Add the blueberries (optional) and gently stir into the batter.
• Line a loaf pan with parchment paper and lightly grease the paper.
• Pour the batter into the loaf pan and bake for 45 minutes or until a toothpick inserted in the center comes out clean.
• Cool for about 30 minutes, then remove from the pan and slice. Toast each slice before serving.

Keto Zucchini Bread

A wonderfully moist and fragrant keto zucchini bread that is perfect for breakfast. It is delicious, easy to make, and filling.

Ingredients:

• Avocado oil spray
• 3 medium zucchinis
• 1 1/2 teaspoons stevia glycerite (equals about 1/2 cup of sugar)
• 1 teaspoon vanilla extract
• 2 cups blanched finely ground almond flour
• 1 tablespoon ground cinnamon
• 1/4 teaspoon kosher salt
• 1 teaspoon baking soda

Instructions:

• Preheat your oven to 350°F. Line a small loaf pan (8.5 X 4.5 inches) with parchment paper, leaving an overhang. Lightly spray the lined pan with oil.
• Grate the unpeeled zucchini by hand using a box grater. You should have about 2 cups of grated zucchini.
• Place the grated zucchini in a clean kitchen towel and squeeze out as much water as possible.
• In a medium bowl, whisk together the eggs, stevia, and vanilla extract.
• Using a rubber spatula, mix in the almond flour, cinnamon, kosher salt, and baking soda. Add the grated and drained zucchini.
• If the mixture is too dry, add a small amount of water (one or two tablespoons) to make it easier to mix.
• Transfer the batter to the prepared pan and smooth the top with a spatula.
• Bake the bread for about 40 minutes, or until browned and set, and a toothpick inserted in the center comes out clean.
• Using the parchment paper overhang, carefully remove the bread from the pan and transfer it to a wire rack. Carefully remove the parchment paper to allow air to circulate.
• Cool the bread on the rack for about an hour before slicing. You can speed up the cooling process by placing it in the fridge for 30 minutes. Do not slice the bread when it is warm.

Keto lunch ideas: keto chicken salad, keto taco soup, keto salmon lunch bowl, etc

When it comes to keto-friendly hiking foods, there are plenty of options to choose from that will keep you energised and satisfied while adhering to your dietary needs. Here are some keto lunch ideas to get you started:

Keto Chicken Salad

This chicken salad is packed with flavour and texture. To make it, you'll need shredded chicken, mayonnaise, mustard, hard-boiled eggs, dill pickles, minced onion, chopped pecans, fresh dill, vinegar, and salt and pepper to taste. You can also add in some avocado for extra texture and healthy fats. This salad can be eaten with a fork, in a lettuce wrap, or spooned on top of sliced cucumber.

Keto Taco Soup

A tasty and effortless keto soup that's perfect for meal prep. This soup combines ground beef, taco seasoning, ranch dressing mix, diced tomatoes and green chillies, cream cheese, cheddar cheese, and beef broth. Simply cook the ground beef in a skillet, drain the grease, and then add the remaining ingredients to a slow cooker. Cook on low heat for 6-8 hours, and you're done!

Keto Salmon Lunch Bowl

For a refreshing and nutritious keto lunch option, try a salmon poke bowl. This dish features sushi-grade salmon, avocado, and a variety of crisp vegetables like cucumber, carrot, and radishes. The salmon is cubed and marinated in a blend of gluten-free soy sauce, sesame oil, and spices. The avocado adds a creamy texture, while the vegetables provide a satisfying crunch. This bowl is a delicious and healthy option that's packed with essential fats and proteins.

Other Keto Hiking Food Ideas

In addition to these lunch options, here are some other keto-friendly hiking food ideas to consider:

• Salami or sausage: Look for hard salami with zero carbs and a paper casing.
• Cheese: Go for a good hard cheese like Dubliner, or opt for freeze-dried cheese snacks.
• Nuts or nut butter: Almonds and macadamia nuts are great choices, and you can enjoy them as is or in the form of nut butter.
• Avocados: Pack a couple of avocados to add some green to your diet and provide a good source of fat.
• Low-carb wraps or tortillas: Use these as a base for sandwiches or to wrap around salami, cheese, and avocado.
• Preserved meat or jerky: Salami and "Biltong" are great keto-friendly options.
• Keto trail mix: Mix macadamia nuts, almonds, and sugar-free chocolate for a delicious and nutritious snack.
• Low-carb protein bars and granola bars: These can provide a quick energy boost while hiking.

Keto dinner ideas: keto chilli, keto burgers, keto carnitas, etc

Keto Chilli

This hearty and delicious meal is perfect for a cold day and is sure to impress the entire family. It is also very simple to make. All you need is ground beef (or ground turkey), diced tomatoes, bell peppers, and seasoning. You can also add some cream cheese, sour cream, or green chillies for a little extra kick. Simply brown the meat, prepare the vegetables, add in the seasoning, tomatoes, and beef broth, and let it simmer for 30 minutes to an hour. Serve with shredded cheese, sour cream, diced onions, or jalapenos.

Keto Burgers

If you're looking for a quick and easy keto dinner, these burgers can be made in under 30 minutes. You'll need ground beef, diced white onion, sea salt, yellow mustard, black pepper, mayonnaise, sugar-free ketchup, minced dill pickles, powdered erythritol, white vinegar, keto buns or lettuce, and unprocessed American cheese. Simply shape and season the beef patties, cook the onions, and prepare the fry sauce by mixing mayonnaise, ketchup, pickles, erythritol, and vinegar. Cook the patties, add mustard and cheese, and assemble with your chosen toppings and bun or lettuce wrap.

Keto Carnitas

This recipe is great for feeding a crowd and can be made in a slow cooker for busy days. You'll need pork shoulder, ground cumin, chili powder, garlic powder, oregano, jalapenos, an orange, a lime, a lemon, coconut oil, onion, bell pepper, avocado, tomatoes, cheddar cheese, sour cream, and cilantro. Mix the dry spices and rub them onto the meat, then place it in the slow cooker with the remaining seasonings. Cook on low for 10-12 hours, then remove the meat and chop it into smaller chunks. Reduce the drippings by half, then fry the meat in the drippings until browned and crispy. Serve with avocado, tomato, jalapeno, cheese, sour cream, and cilantro, and squeeze some lime juice over each serving.

Other Keto Dinner Ideas

Some other keto-friendly dinner ideas include keto chilli dogs, keto cheeseburger casserole, keto street tacos, keto Philly cheesesteak, keto granola bars, and keto trail mix (macadamia nuts, almonds, and sugar-free chocolate).

Keto desserts: fat bombs, keto bars, keto chocolate, etc

Keto desserts are a great way to satisfy your sweet tooth while sticking to your low-carb diet. Here are some ideas for keto-friendly treats that you can take on your hiking trip:

Fat Bombs

Fat bombs are an easy and delicious way to boost your fat intake while on a keto diet. Typically made with fatty ingredients such as nut butter, coconut oil, or cream cheese, and sweetened with sugar-free sweeteners, these treats are perfect as a quick snack or dessert. A basic fat bomb recipe includes natural creamy peanut butter, stevia glycerite (or another powdered sweetener), and cocoa powder. You can also add a pinch of sea salt and a small amount of vanilla or almond extract for extra flavour. Simply mix the ingredients until smooth, shape them into balls, and store them in an airtight container. They will keep at room temperature for 1-2 days or in the fridge for up to 5 days.

Keto Bars

Keto bars are a convenient, portable option for hiking. You can make your own keto-friendly granola bars using nuts, seeds, coconut flakes, and sugar-free chocolate chips. Toast the nuts and seeds, then mix them with whipped egg yolks, melted butter, coconut oil, peanut butter, a sweetener such as erythritol, and vanilla extract. Press the mixture into a granola bar mold and bake until set. These bars can be stored at room temperature for up to a week.

Keto Chocolate

You can also make your own keto-friendly chocolate at home using coconut oil, cocoa powder, vanilla extract, a sweetener such as stevia, and chopped walnuts or pecans. Melt the coconut oil, then stir in the remaining ingredients. Pour the mixture into a silicone candy mold and freeze until set. This chocolate is quite melty, so it's best stored in the fridge and enjoyed straight out of the fridge.

Other Keto Hiking Food Ideas

In addition to keto desserts, here are some other food ideas to pack for your hiking trip:

• Salami or sausage: Look for hard salami with zero carbs and a paper casing.
• Cheese: Choose a good hard cheese and wrap it well to prevent it from getting greasy.
• Nuts or nut butter: Almonds, macadamia nuts, and almond butter are great keto-friendly options.
• Avocados: Pack a couple of avocados to add some green veggies and healthy fats to your meals.
• Low-carb wraps or tortillas: Use them to make sandwiches or pair them with almond butter.
• Biltong: This air-cured meat snack is a perfect keto-friendly alternative to store-bought jerky, which is often loaded with sugar.

Frequently asked questions