Best Hiking Foods: Peanut Butter

peanut butter, hiking foods, trail cooking, peanut butter

Peanut butter, in my opinion, is one of the best hiking foods. It’s tasty, nourishing and relatively inexpensive. Peanut butter is full of healthy fats and protein, and contains plenty of calories that will give you lots of energy for doing strenuous physical activities such as hiking.

Why use

 There are many benefits that are associated with peanut butter and here are some reasons why you should incorporate it into your backpacking menu:

  • Peanut butter is fiber and protein rich
    A two-tablespoon serving of peanut butter provides you with 7.7 grams of protein plus 2 grams of fiber, which will fill you up and keep you feeling fuller for longer.
  • Peanut butter is a good source of calories
    One serving of peanut butter contains 190 calories and 16 grams of fat, which makes it a concentrated source of energy
  • Peanut butter is a heart-friendly product
    When consumed in moderate amounts, it can improve your heart health.
  • Peanut butter is high in good fats
    A common worry about eating peanut butter is the fat content. However, it contains mono- and poly-unsaturated fats and oils that are actually good for you
  • Peanut butter is packed with hiker’s essential nutrients
    It serves as a rich source of vitamins E, B3, and B6 as well as minerals such as magnesium, potassium, selenium and zinc. All of them play an important role in the processes of energy production and fat metabolism in the body.

How to choose?

Choose natural and organic peanut butters without added soybean, palm or canola oils. Look out for the sugar and sodium content on the ingredients list.

How to pack peanut butter for backpacking trip?

The perfect way to pack and store peanut butter in your backpack is inside a plastic screw-top jar with a wide mouth. I’ve also tried putting peanut butter into a zip lock freezer bag and then packing it into a small plastic container from Ikea. I found it very convenient to cut off the corner of the bag on the trail and squeeze the necessary amount of butter onto my meal.
Justin’s Nut Butter offers single-serving squeeze packs with peanut, hazelnut and almond butters.

Where to buy?

Freshly ground peanut butter may be purchased from health food stores. The more traditional varieties may be purchased from a local grocery store or on Amazon.

Trail cooking with peanut butter

Peanut butter in oatmeal is perfect for a breakfast meal on the trail as it gives you an energy hit for the day. Peanut butter spread on a tortilla, combined with apple slices, banana or raisins makes for a great for no-cook backpacking meal choice.

Here are some recipes you could use peanut butter in:

Peanut Butter Crunchy Oatmeal
Peanut Butter Fudge
Peanut Butter Couscous
Spicy Peanut Butter Noodles
Peanut Butter Hot Cocoa

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  1. Anna on May 3, 2017 at 9:50 pm

    Hi Tanya,

    I just came across Trail Recipes earlier today and have been bookmarking and pinning like crazy. I just wanted to add Pip&Nut as a resource for single-serve nut butters in the UK – just in case anyone is wondering (not affiliated, I was just looking for a Justin’s alternative myself).

    Love the blog!

    • Tanya Krezevska on May 4, 2017 at 12:00 pm

      Hi Anna, Thanks for the info about Pip&Nut. Very useful.

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