Hiking Food Showdown: Sandwiches vs Wraps!

The Hiking Food Showdown! Sandwiches vs Wraps!

Are you planning a hiking adventure and wondering what to pack for lunch on the trails? Well look no further!

In this blog post, we’re going to dive into the classic hiking food debate: sandwiches vs wraps. Both are popular choices among hikers for their portability, ease of preparation, and deliciousness. So, let’s put them head-to-head and see which one comes out on top!

Before we commence this age-old battle, we wanted to quickly list some points that we look for in the ultimate hiking lunch. These are points that were considered when judging this competition.

What makes great hiking food:

  • Easy to pack
  • Easy to prepare
  • Hard to squish
  • Not going to go soggy or melt
  • Light but nutritionally dense

Sandwiches VS Wraps. Ding.Ding.Ding. Let’s get ready to rumble! 

Round 1: Portability

Let’s talk about one of the most critical factors when it comes to sandwiches vs wraps: Portability. After all, you don’t want your food to end up squished or soggy in your backpack while you’re out on the trail.

When it comes to this showdown between sandwiches and wraps, wraps definitely take the lead in terms of portability.

Why we hear you ask? Well, wraps can be tightly rolled and secured with a toothpick or wrapped in foil, making them compact and easy to carry. When rolled up a wrap also forms a tubular shape which is often easier to pack into a pocket or even bottle holder of your backpack.

Unlike sandwiches, which can get squished or have fillings that fall out, wraps keep all their contents inside and are less likely to get crushed or flattened. This makes them a more convenient option for hikers who need to carry their food in their backpacks for extended periods of time. Plus, wraps are less likely to leak or create a mess in your backpack compared to sandwiches with their condiments and potentially soggy bread.

The Winner Of Round 1

If you’re all about convenience and ease of transportation during your hiking adventures, wraps are the way to go for maximum portability!

Round 2: Ease of Preparation

Hiking is all about enjoying the great outdoors, not spending hours in the kitchen. That’s where sandwiches and wraps shine!

When it comes to sandwiches vs wraps, both are simple to make and require minimal prep time. For sandwiches, you can slap together some bread, meat, cheese, veggies, and condiments, and you’re good to go. Wraps are equally as easy, with a tortilla serving as the base for your favorite fillings. Plus, you can get creative with different flavors and ingredients to suit your taste buds.

In general, wraps tend to be slightly easier and quicker to prepare compared to sandwiches. Here’s why:

  • Wraps typically require less assembly compared to sandwiches. With a wrap, you simply lay out your tortilla or flatbread, add your fillings in the center, and then roll it up. No need to worry about layering ingredients or spreading condiments on multiple slices of bread, which can be more time-consuming with a sandwich.
  • Wraps can be made with pre-cooked or cold ingredients. Last night’s leftovers such as curry, chili, or stroganoff make amazing fillings for wraps and sometimes even taste better wrapped in that floury pocket of goodness. Sandwiches however would be a soggy mess withing minutes of adding such fillings
  • Wraps are forgiving when it comes to ingredient placement. Since the fillings are rolled up inside the tortilla or flatbread, you don’t need to worry about perfectly arranging each ingredient like you would with a sandwich. This can make the preparation process more relaxed and less fussy.
  • Sandwiches may require additional steps like toasting or spreading condiments. This can add extra time and effort to the preparation process. Additionally, assembling multiple layers of ingredients in a sandwich can be more time-consuming compared to simply rolling up fillings in a wrap.

If you are new to wrapping or have had some failed attempts click here and find out how to make the perfect wrap

The Winner Of Round 2

Wraps take the top spot again due to their easy assembly and availability of toppings.

Round 3: Deliciousness

Now, this is where it gets interesting. Taste is subjective, and when it comes to sandwiches VS wraps, hikers have a clear personal favorite. Being of British origin we find it hard to see past the deliciousness of the sandwich.

Sandwiches are a classic choice, with the softness of the bread, the crunch of veggies, and the creaminess of condiments all coming together in a heavenly bite. There is so many options when it comes to:

  • Types of Bread – White, brown, granary, seeded, sourdough, toasted! so many types and all are as delicious as each other.
  • Fillings – The amount of fillings you can add to sandwiches is seemingly endless! We are partial to a club sandwich or a BLT. Pure bliss
  • Spreads – Mayo, ketchup, harissa, siracha, soft cheese… The list goes on

Wraps, on the other hand, offer a different experience with the flexibility of the tortilla, allowing you to wrap up a variety of flavors and textures in one neat package. Whether you prefer the traditional flavors of a sandwich or the versatility of a wrap, it’s all about personal preference.

The Winner Of Round 3

We may be biased but the classic sandwich is a clear winner, the fillings, however, are up to you.

a picture of a delicious sandwich

Round 4: Nutritional Value

When you’re out on the trails, you need food that will fuel your body and keep you going. Both sandwiches and wraps can be packed with healthy ingredients.

The bread, mixed with healthy fillings gives hikers the perfect ratio of energy VS weight. Other higher-calorie (energy) options are available such as bars or gels, but when it comes to sitting down for a satisfying, high-energy lunch to fuel your adventure. Little beats a sandwich or wrap.

The nutritional value of sandwiches versus wraps depends on the specific ingredients used and how they are prepared. Both sandwiches and wraps can be made to be nutritious by incorporating wholesome, nutrient-rich ingredients. Here are some points to consider:


  • Nutritional value depends on the type of bread used. Whole wheat bread or other whole grain bread can provide more fiber, vitamins, and minerals compared to white bread.
  • The fillings can vary widely and can include a variety of proteins (such as lean meats, eggs, tofu, or legumes), vegetables, and spreads (such as hummus or avocado) that can provide essential nutrients like protein, fiber, healthy fats, vitamins, and minerals.
  • Be mindful of high-calorie or high-sodium condiments, spreads, or processed meats, as they can add unhealthy levels of sugar, sodium, and unhealthy fats to the sandwich.


  • The type of wrap used can affect the nutritional value. Whole grain wraps, such as whole wheat or whole grain tortillas, can offer more fiber, vitamins, and minerals compared to refined grain wraps.
  • Similar to sandwiches, the fillings can vary greatly and can include a wide range of ingredients that can provide essential nutrients such as protein, fiber, healthy fats, vitamins, and minerals.
  • Pay attention to the amount and type of condiments, spreads, and fillings used, as they can significantly impact the nutritional value of the wrap.

The Winner Of Round 4

It’s a draw!

When comparing sandwiches vs wraps, both can be nutritious depending on the ingredients used and how they are prepared. Incorporating whole grains, lean proteins, plenty of vegetables, and healthy condiments or spreads can enhance the nutritional value of both sandwiches and wraps.

Both options have been successfully fueling hikers’ adventures for decades!

Final Verdict

In conclusion, the battle between sandwiches and wraps for hiking food supremacy is a tough one to call. Both options have their pros and cons, and the choice ultimately comes down to personal preference and specific hiking needs.

Sandwiches are a classic choice with a wide range of bread options and endless filling possibilities. They are typically easy to prepare, sturdy, and can be packed with a variety of ingredients for a well-rounded meal. They are also familiar and comforting, which can be appealing for some hikers.

On the other hand, wraps offer a more portable and mess-free option with their ability to be tightly rolled and sealed. They often use whole grain tortillas or wraps, providing a higher fiber content, and can be a great option for those who prefer a lighter, thinner bread. Wraps can also be more convenient for eating on the go without the need for utensils, and even with one hand.

Ultimately, the best choice between sandwiches and wraps for hiking food comes down to personal preference, convenience, and the specific needs of your hiking adventure.

Consider factors such as portability, ease of preparation, bread options, nutritional value, and filling choices when making your decision.

Regardless of your choice, both sandwiches and wraps can make delicious and satisfying meals to fuel your outdoor adventures. Happy hiking and bon appétit!

Classic Wrap Fillings For Hiking

When it comes to classic wrap fillings for hiking, there are numerous options to choose from depending on your preferences and dietary restrictions. Here are some popular and nutritious wrap fillings that are perfect for fueling your hiking adventures:

  • Grilled Chicken: Cooked and sliced grilled chicken breast is a classic wrap filling that provides lean protein for sustained energy. You can marinate the chicken in your favorite herbs and spices for added flavor.
  • Hummus and Veggie: Spread a generous amount of hummus on a whole grain wrap and fill it with a variety of fresh, crunchy vegetables such as sliced cucumbers, bell peppers, carrots, and leafy greens. This plant-based option is packed with fiber, vitamins, and minerals.
  • Turkey and Avocado: Layer slices of roasted or deli turkey onto a wrap and top it with mashed avocado for healthy fats, along with lettuce, tomato, and any other desired veggies. This combination offers a good balance of protein, healthy fats, and fiber.
  • Black Bean and Veggie: For a vegetarian or vegan option, mix cooked black beans with your favorite veggies, such as corn, bell peppers, onions, and tomatoes, and season with herbs and spices for a flavorful and protein-rich filling.
  • Tuna or Salmon Salad: Mix canned tuna or salmon with Greek yogurt or light mayo, and add diced celery, onions, and pickles for a tasty and protein-packed filling. This option can be made ahead and kept in a cooler for a refreshing and satisfying wrap on the trail.
  • Breakfast Wrap: For a morning hike, consider a breakfast wrap with scrambled eggs or egg whites, spinach, tomatoes, and cheese. This filling option provides protein and essential nutrients to start your day off right.
  • Peanut Butter and Banana: If you’re in the mood for a sweet and satisfying wrap, spread peanut butter on a wrap and add sliced bananas for a delicious and energy-boosting combination.

Classic Sandwich Fillings For Hiking

Classic sandwich fillings for hiking are popular for their simplicity, deliciousness, and ability to provide energy and nutrients for your outdoor adventures. Here are some classic sandwich fillings that are perfect for packing on your hiking trips:

  • Turkey and Cheese: Slices of roasted or deli turkey, along with your favorite cheese, make for a classic and satisfying sandwich filling. Add lettuce, tomato, and other veggies for a refreshing crunch.
  • Ham and Swiss: Thinly sliced ham and Swiss cheese, along with lettuce, tomato, and Dijon mustard, create a classic combination that is savory and flavorful.
  • PB&J: Peanut butter and jelly is a timeless favorite, providing a great source of protein, healthy fats, and carbohydrates for sustained energy. Opt for whole-grain bread and natural peanut butter for added nutrition.
  • BLT: Bacon, lettuce, and tomato is a classic sandwich that is simple yet delicious. Crispy bacon, fresh lettuce, juicy tomatoes, and a spread of mayo or aioli make for a satisfying and indulgent sandwich.
  • Veggie: Packed with an assortment of fresh vegetables, a veggie sandwich is a nutritious and flavorful option for hikers. Load up with lettuce, tomato, cucumber, bell peppers, avocado, and any other desired veggies, and add a spread like hummus or mustard for added flavor.
  • Chicken or Tuna Salad: Made with cooked and shredded chicken or tuna, mayo, and a variety of mix-ins like celery, onions, and herbs, chicken or tuna salad makes for a tasty and protein-rich sandwich filling. Pack it in a cooler for a refreshing and satisfying meal on the trail.
  • Egg Salad: Hard-boiled eggs mashed with mayo or Greek yogurt, along with chopped celery, onions, and seasonings, create a classic egg salad filling that is rich in protein and nutrients.

Remember to choose bread that is sturdy and can withstand the rigors of hiking, and consider packing your sandwiches with additional snacks like fruit, nuts, or trail mix for extra sustenance. Keep food safety in mind by storing sandwiches properly in a cooler or insulated container during your hike.

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