Categories: Best Of

Hummus: An Overlooked No-Cook Food for Backpackers

Hummus is often overlooked in favor of ordinary hiking snacks like trail mix or granola bars. However, this delicious spread offers a refreshing change from the usual options while providing balanced energy and convenience. With the availability of powdered hummus, it takes seconds to whip up a batch of this filling spread. Nutritionally, hummus is also a winner.

Hummus offers extensive nutrition for backpackers. Here’s why:

Energy Dense: Outdoor Herbivore’s pouched hummus is 2.4 oz (68 grams), which makes 1/4 cup of hummus and contains 330 calories. Pair that with bread or dense crackers for a 500-calorie, no-cook snack.
Excellent nutrient profile with protein, healthy fat, dietary fiber, calcium, and iron.

Powdered Hummus for Hiking

Many brands offer portable to-go containers of ready-to-eat, shelf-stable hummus that may work for tossing in your pack. The downsides include the packaging waste and tiny serving size (usually 2 TB).

Dry hummus powder is the only one we recommend for backpacking. Hummus powder is a highly concentrated dried mix packed with all the flavor and health benefits of your favorite spread. For travel and storage, hummus powder is hard to beat.

Classic Hummus Powdered Mix: simply add a scoop of the mix, a splash of water, and olive oil (if desired) for a quick spread for crackers, tortillas, or dip for veggies.

The key to finding a healthy, trail-worthy powdered hummus is to look at the ingredients for those that contain ground sesame seed (tahini), which provides the richness and calories you need, and high-quality oils such as extra-virgin olive oil, which are healthier. Nutrition will vary considerably by brand, depending on the sesame seed and oil ratio. Avoid those that contain preservatives and gum thickeners, which represent low quality. Don’t limit yourself to chickpeas. Using alternative legumes such as split peas, edamame, and black beans is also great.

Outdoor Herbivore’s Classic Hummus Powder is made from cooked ground chickpeas, sesame tahini, and a blend of tangy lemon, sea salt, and garlic. This bulk hummus powder is packed in Mylar with an oxygen absorber to extend its shelf life, ensuring your hummus fix is at your fingertips. This dry mix can be stored for two years in your pantry, making it a convenient go-to for adventures. Single-serve organic olive oil is sold separately as an option. We also offer to-go pouches of spiced hummus for those who want a more convenient snacking option.

Creative Ways to Use Hummus on the Trail

The versatility of hummus is a compelling reason to include it in your hiking snack options. You can pair hummus with a mix of sturdy vegetables that can survive the abuse of packing, such as carrots and celery. Many hikers also enjoy spreading hummus on tortilla wraps or crackers for an easy snack. Additionally, you can mix it with cooked grains (pasta, rice) and mashed potatoes for a more substantial meal on the trail. The richness of hummus makes it an excellent substitution for dairy, allowing for more ways to get creative with your meals.

Homemade hummus allows for complete customization — you can control the ingredients and adjust the flavors to suit your preferences. Just make sure to dry it before packing to prevent rancidity. This traditional dehydrated hummus and roasted red pepper hummus are easy to make at home if you have a blender and dehydrator.

If you want a creamy, no-cook backpacking dessert recipe, try Backcountry Foodie’s Brownie Batter Hummus. This decadent chocolate batter satisfies your sweet tooth after a long day of hiking.

Backcountry Foodie’s Brownie Batter Hummus

Unpacking the Nutritional Benefits of Hummus as a Hiking Food

One of the standout qualities of hummus is its rich source of plant-based protein. This protein is essential for muscle repair and recovery, making it necessary for hikers. Traditionally made from chickpeas, sesame seed, olive oil, and various seasonings, hummus sustains your stamina during long treks.

Hummus is also a great source of healthy fats due to the presence of olive oil and ground sesame seeds (tahini), which aid in the absorption of fat-soluble vitamins. These healthy fats provide a slow release of energy, helping to keep you fueled for longer periods, especially on steep climbs.

In addition to protein and fat, hummus is packed with fiber thanks to the chickpeas. Fiber is essential for digestive health and helps you feel fuller for longer, reducing the need to pack excessive snacks while on the trail. Hummus is also a good source of vitamins, such as calcium, iron, potassium, and B vitamins, which are especially beneficial for vegetarians and vegans.

Eating balanced food that combines protein, fat, and fiber maintains energy levels and reduces hunger – making hummus a tasty and excellent option for prolonged hikes.

In conclusion, hummus is more than just a tasty dip; it is an excellent hiking snack that can also be used as a creamy substitution for dairy in mashed potatoes or as a replacement for Alfredo sauce for pasta. Hummus combines nutrition, convenience, and versatility, all good reasons for packing hummus for your next adventure. It’s one of Outdoor Herbivore’s go-to backpacking snacks. Our absolute favorite type of hummus is baba ghanoush, which is made from eggplant instead of chickpeas. Is anyone interested in seeing a dry version of that? Let us know in the comments!