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Healthy hiking provisions: Salted Caramel energy bars

Gesunder Wanderproviant: Salted Caramel Energie-Riegel

There he is finally. The summit. The climb was long and hard and you truly deserved the summit success. But what is that? A loud grumbling breaks the idyllic silence. Yes, that's you. More specifically, your stomach. He wants to have some energy again. After all, your body has just exhausted almost all of its reserves for the way up.

It's lucky that you landed on the 3Bears blog a few days ago and that the recipe for these delicious energy bars caught your eye. Because everything you need is in there. Two bars later, your stomach will be calm and you will have enough strength for the descent.

Back home you notice that there are no bars left. Can't do it! So off to the kitchen and to the stove.

hiking mountaineering porridge

Energy bars - the perfect hiking snack!

The bars primarily contain energy in the form of simple and complex carbohydrates. The short or simple carbohydrates such as sugar are quickly burned in the muscle. Ideal for short, strenuous scrambles where a lot of energy is needed quickly.

The complex carbohydrates come primarily from the oat flakes of the 3Bears Porridge Kerniger Classic . They are intended for the longer-term supply of energy to the muscles, as the body needs a little more time to break them down. You can find out why oatmeal is good for your health in this article about the health benefits of the superfood oats .

Hazelnuts mainly contain fat. The body likes to use this as fuel, but it takes a long time to utilize it. Therefore, it burns fat more at a low pulse, i.e. during more relaxed passages.

By the way, the salt in the bar should not be underestimated! Because when we sweat a lot, we wash a lot of salt out of the body. However, salt, i.e. sodium and chloride, is important for muscle work. If you tend to get cramps on hot days on tour, your body might be missing some salt.

Last but not least, the bars simply taste great and are always worth a bite, even away from nature!

Porridge classic hearty hiking mountaineering


25 minutes (excluding cooling time) | 5-6 bars

For the caramel

  • 1/2 cup cream
  • 50g butter
  • 3 tsp cane sugar
  • 1 pinch of salt

salted caramel energy bars homemade homemade porridge


  1. Preheat the oven to approx. 180°C.
  2. Chop the seedy classic in the mixer for 10-15 seconds and spread it on a tray with the chopped nuts (place baking paper underneath). Put it in the oven and roast for about 10 minutes until everything is golden yellow - stirring occasionally. Let everything cool down briefly.
  3. In a small gravy boat or pan, bring the butter, honey and cane sugar to the boil until everything has combined into a liquid. Then mix these in a bowl with the porridge-nut mixture and cinnamon and pour into a baking pan lined with baking paper, press firmly and leave to cool in the refrigerator for at least two hours.
  4. Take the mixture out of the fridge and cut it into bars of any size.
  5. The caramel: First heat the butter and sugar in a small saucepan and stir until the sugar has dissolved. This may take a while. It is important to keep stirring as the mixture burns quickly. Then slowly pour in the cream. Be careful of splashes. You'll probably have a very lumpy mixture in front of you now, but that's normal. Just keep stirring until everything dissolves and becomes viscous. When you have a smooth mixture, add a pinch of salt and the whole thing is ready.
  6. It is best to place the bars on a piece of baking paper and spread the caramel over the bars with a spoon (amount depending on your taste). If you want, you can decorate the little flavor bombs with a little coarse sea salt. Strong as a bear!

You can find more fabulous porridge ideas in our recipes and on our Instagram and Pinterest channels.

About the author

Mountain lovers hike mountaineering Jörn from Bergfreunde.de is at home in nature. He loves everything that has to do with sports, including healthy snacks for the mountain tour! We love this recipe - thanks Jörn!

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