Homemade, portable and easy to digest. These snacks are made for long days in the saddle and quick trail fuel-ups. All recipes are based on real ingredients, tested on big climbs, hot days, and slow recovery rides. No additives, no fluff.
Whether you’re fuelling a 200 km ride or packing a recovery bite, these 20 recipes are here to support your effort.
1. Raisin-Date Muesli Cookies
Ingredients
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12 Medjool dates, pitted (soaked in warm water for 10 min)
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80 ml boiling water
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1 egg
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3 tbsp maple syrup or honey
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3 tbsp melted coconut oil
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1 tsp vanilla extract
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200 g muesli (or rolled oats)
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75 g almond flour
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50 g raisins or currants
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0.5 tsp baking powder
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0.5 tsp cinnamon
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80 g dark chocolate chips (optional)
Instructions
Preheat oven to 175°C. Line baking sheet. Mash dates with boiling water. Mix in egg, syrup, oil, and vanilla. Add dry ingredients. Stir until thick. Fold in chocolate. Scoop and flatten into 10 cookies (1.5 cm thick). Bake 20 min. Cool. Store in fridge or freezer.
2. Sweet Potato, Peanut Butter & Date Squeeze
Ingredients
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120 g cooked, mashed sweet potato
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50 g finely chopped dates
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2 tbsp peanut butter
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1 tsp chia seeds
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1 pinch sea salt
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30 ml water (add more if needed)
Instructions
Mix all ingredients until smooth. Spoon into a reusable pouch. Store up to 5 days in fridge.
3. Cashew Honey Banana Squeeze
Ingredients
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120 g roasted cashews
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1 ripe banana, mashed
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1–2 tbsp honey
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1 tbsp chia seeds
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Sea salt to taste
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1 tsp cinnamon
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1 pinch coconut sugar
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Water to adjust consistency
Instructions
Blend all ingredients. Add water as needed. Fill reusable pouch. Store in fridge for up to 5 days.
4. Banana Raisin Rice Muffins
Ingredients
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300 g cooked white rice
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2 eggs
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1 banana (plus 1/4 banana, sliced)
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2 tbsp coconut sugar
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1 tbsp rice or potato flour
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60–120 ml plant milk
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0.5 tsp cinnamon
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40 g raisins
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Pinch of salt
Instructions
Preheat oven to 160°C. Blend base ingredients. Fold in raisins. Pour into greased muffin tin. Add banana slices. Bake 15–20 min. Cool completely.
5. Umami Rice Cakes
Ingredients
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300 g sushi rice
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700 ml water or broth
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60 ml Bragg's or coconut aminos
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60 ml rice vinegar
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60 ml maple syrup
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80 ml olive oil
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Salt and pepper
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1 tbsp furikake rice seasoning
Instructions
Rinse rice well. Cook and let sit for 5 min. Mix with seasonings while hot. Spread on sheet tray. Sprinkle with furikake. Cut into 5 cm squares.
6. Blondie Bar Brownies
Ingredients
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70 g butter
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120 g applesauce
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100 g brown sugar
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70 g cane sugar
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1 egg
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1 tsp vanilla
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60 g plain flour
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60 g spelt flour
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0.5 tsp salt
Optional Add-ins:
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100 g dark chocolate
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30 g coconut flakes
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30 g banana chips
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20 g pumpkin seeds
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Sea salt flakes for topping
Instructions
Preheat oven to 175°C. Line a baking tin. Mix wet ingredients. Fold in dry. Add extras. Bake for 25–30 min. Cool. Slice. Freeze if needed.
7. Aussie Bites
Ingredients
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175 g rolled oats
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30 g coconut sugar
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40 g dried apricots
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40 g raisins
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30 g ground flaxseed
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30 g sunflower seeds
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30 g shredded coconut
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60 g cooked quinoa
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15 g chia seeds
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0.25 tsp baking soda
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60 ml honey
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60 ml melted butter
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60 ml neutral oil
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0.5 tsp vanilla
Instructions
Preheat oven to 175°C. Pulverise 100 g oats into flour. Combine all dry ingredients in processor. Add wet ingredients. Pulse to mix. Spoon into mini muffin tin. Bake 10–12 min. Cool. Store airtight.
8. Muesli + Nut Butter Bars
Ingredients
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300 g muesli
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120 g nut butter
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120 g honey
Instructions
Warm nut butter and honey in a saucepan until just bubbling. Stir into muesli. Press into lined 20x20 cm pan. Freeze for 1 hour. Cut into bars. Store chilled.
9. Muesli Banana Bread Bites
Ingredients
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175 g muesli
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0.25 tsp cinnamon or cardamom
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0.25 tsp sea salt
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2 ripe bananas, mashed
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2 tbsp peanut butter
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75 ml maple syrup
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40 g chocolate chips (optional)
Instructions
Preheat oven to 175°C. Mix dry and wet ingredients. Combine. Spread in lined baking tin (2 cm thick). Bake 20–30 min. Cool. Slice. Store chilled or frozen.
10. Sweet Potato Espresso Cakes
Ingredients
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225 g cooked sweet potato
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2 eggs
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150 g Medjool dates
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2 tbsp melted coconut oil
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2 tsp baking powder
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2 tbsp cocoa powder
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4 tbsp ground espresso
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0.25 tsp salt
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70 g almonds
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30 g oats
Instructions
Preheat oven to 175°C. Blend all ingredients. Fill muffin tray. Smooth tops. Bake 25 min. Cool.
11. Apple Cheddar Scones
Ingredients
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170 g whole-wheat flour
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170 g plain flour
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1 tbsp baking powder
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0.5 tsp baking soda
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1 tsp salt
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115 g cold butter
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240 g chopped apple
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100 g grated cheddar
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2 tbsp rosemary (optional)
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320 g plain yogurt
Instructions
Preheat oven to 175°C. Mix dry ingredients. Cut in butter. Add apple, cheese, rosemary. Stir in yogurt. Form a log, cut into 12. Bake 25–30 min. Cool.
12. Sweet Potato Race Cakes
Ingredients
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400 g baked sweet potato
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4 eggs
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70 g rolled oats
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15 g shredded coconut
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6 Medjool dates
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2 tbsp honey
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1 tsp vanilla
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1 tsp cinnamon
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2 tsp baking powder
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Zest and juice of 1 lime
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0.5 tsp salt
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90 ml melted coconut oil
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Berries, chocolate, nuts for topping
Instructions
Preheat oven to 175°C. Blend all but oil and toppings. Add oil slowly. Spoon into muffin cups. Add toppings. Bake 25–30 min. Cool.
13. Sweet Potato Almond Butter Cakes
Ingredients
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240 g baked sweet potato
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120 g almond butter
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80 ml maple syrup
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2 eggs
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100 g rolled oats
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1 tsp vanilla
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1 tsp cinnamon
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0.25 tsp salt
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0.5 tsp baking soda
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50 g dried blueberries
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Zest and juice of 1 lemon
Instructions
Preheat oven to 190°C. Blend all but blueberries. Fold in berries. Pour into lined tin. Bake 25–30 min. Cool. Slice.
14. Banana Date Energy Bites
Ingredients
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100 g oats
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30 g shredded coconut
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25 g chia seeds
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0.5 tsp cinnamon
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0.25 tsp salt
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2 bananas, mashed
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3 tbsp peanut butter
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75 ml maple syrup
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4 Medjool dates, chopped
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40 g nuts or chocolate chips
Instructions
Preheat oven to 175°C. Mix wet and dry ingredients separately. Combine. Spread in tin (2 cm thick). Bake 15–20 min. Cool. Slice.
15. Maple Turmeric Trail Mix
Ingredients
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90 g rice cereal
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60 g pretzels
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60 g cashews
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60 g almonds
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60 g pecans
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30 g sunflower seeds
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30 g pine nuts
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60 ml maple syrup
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60 ml melted coconut oil
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2 tsp turmeric
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1 tsp cinnamon
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1 tsp salt
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0.25 tsp cayenne (optional)
Instructions
Preheat oven to 175°C. Mix all ingredients. Spread on trays. Bake 8–12 min, stirring twice. Cool. Store airtight.
16. Ride Pie Sandwich
Ingredients
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2 slices soft bread
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1 tbsp filling (nut butter, jam, etc.)
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Water for sealing
Instructions
Add filling to one slice. Wet edges. Press second slice on top. Seal edges. Bake at 175°C for 10–15 min until golden.
17. Mango Date Energy Bites
Ingredients
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10 Medjool dates
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60 g dried mango
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2 tbsp cooked quinoa
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1 tbsp hemp seeds
Instructions
Blend all ingredients. Roll into balls. Chill. Store in fridge or freezer.
18. Apple Date Sandwich
Ingredients
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2 slices bread
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1–2 tbsp almond or peanut butter
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1 apple, sliced
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2 Medjool dates, chopped
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Hemp seeds
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Date syrup (optional)
Instructions
Spread nut butter on bread. Add apple, dates, and seeds. Drizzle syrup. Press slices together. Wrap and pack.
19. Banana Coconut Bars or Bites
Ingredients
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150 g oats
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70 g coconut flour
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30 g walnuts or raisins
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2 tsp cinnamon
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0.25 tsp salt
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130 g mashed banana
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80 g shredded coconut
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120 ml melted coconut oil
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4 eggs
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2 tbsp nut butter
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2 tbsp honey
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40 g mini chocolate chips (optional)
Instructions
Mix all. Spoon into muffin tray or bar tin. Bake at 175°C: 10–12 min for bites, 16–20 min for bars.
20. Date Butter Crispy Bars
Ingredients
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75 g crispy rice cereal
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150 g Medjool dates
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180 g nut butter
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1 tsp vanilla
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1–2 tbsp maple syrup (if needed)
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0.5 tsp salt
Instructions
Blend dates, nut butter, vanilla. Warm if needed. Mix with cereal and salt. Press into tin. Chill 30 min. Slice. Store airtight.
Real Food for Cyclists: Easy Recipes That Fuel Performance
If you’re looking for homemade cycling fuel that’s simple to prep, easy to digest, and full of nutrients, this is your guide. These ride food ideas were tested on long-distance road rides, gravel races, and bikepacking adventures. From healthy ride snacks like banana bites and nut butter bars to energy-packed rice cakes and muffins, every recipe is built for performance and taste.
We designed this guide for cyclists who care about what they eat. You don’t need to rely on processed gels or energy bars when you can pack real food that works. Use these recipes to build your own bikepacking food stash or weekly ride nutrition plan. With ingredients you can pronounce and flavours you actually enjoy, these cycling snacks deliver what you need—without compromise.
Get started with one or two recipes, or batch cook a few favourites to keep on hand. Portable, real, and ride-ready. That’s what cycling nutrition should be.
