16 Backpacking Meals for Your Next Wilderness Trip
Written by MasterClass
Last updated: Apr 15, 2022 • 6 min read
The best backpacking foods are nutrient-dense, easy to pack and store, and don’t require refrigeration. Get inspiration for easy backpacking meals with this list of foods.
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4 Characteristics of Backpacking Food
Whether you’re planning a long-term wilderness or backpacking trip or stocking foods in a remote mountain house, packing the right foods is essential. Make sure that any food you pack for a backpacking trip has the following qualities:
- 1. Nutritious: Backpackers will typically spend long days burning lots of calories while hiking with large, heavy packs, so it’s essential to include a variety of macronutrients (such as protein, carbohydrates, and fat) in a backpacking diet. While planning meals for a backpacking trip, look for high-calorie foods containing many nutrients. Also, bring a source of electrolytes (electrolyte tabs or packets) to add to your water canister to help replenish your energy levels.
- 2. Ready-to-eat: Many packaged and freeze-dried foods—like energy bars, fruit leather, condiments, and candy bars—are good-to-go out of the package. Some other examples of ready-to-eat foods include bread (bagels and baguettes), hard cheeses (Parmesan), and cured meats (salami and summer sausage).
- 3. Shelf-stable: Because you will not have access to refrigeration in the wilderness, backpacking meals need to be safe to store at room temperature. Foods that don’t spoil easily—like canned nonperishables, dry goods, and dehydrated foods—are essential to a backpacker’s pantry. Often sold in single-serving pouches, special dehydrated dishes allow backpackers and hikers to cook their own meals simply by adding boiling water. Dehydrated ramen noodles, pad thai, Alfredo pasta, beef stroganoff, chili mac, and instant mashed potatoes make great backpacking meals. If you’re a coffee drinker, instant coffee and powdered milk are also great for an on-the-go caffeine fix. Check online to determine how long your dehydrated foods will last before bringing them along in your pack.
- 4. Ultralight and easy to pack: As opposed to the many snacks you might bring on a day hike, backpacking foods need to be especially lightweight and easy to pack. Not only will you need to carry your sustenance for days on end; everything will also need to fit in your pack along with all of your camping gear. When meal planning, consider what gear (if any) you will need to make each meal.
How Much Food Do You Need for a Backpacking Trip?
You need roughly two pounds of food per day during your backpacking trip. The exact amount depends on the difficulty of your route and your size. Adjust this amount based on how many calories you burn. A good rule of thumb is to pack twenty-five calories of food per pound of body weight for each day of your backpacking trip.
16 Backpacking Food Ideas
Review this list of backpacking recipes and food options for your next backcountry trek.
- 1. Basmati rice: Basmati is an aromatic long-grain white rice common in Indian cooking. When cooked, its grains have a unique, nutty aroma and a light, airy texture. Backpackers can prepare shelf-stable basmati rice on the go with a pot, water, and a heat source. Add olive oil to the mixture for extra flavor. Instant rice is another great option because it will cook faster.
- 2. Beans: Beans are a rich source of protein and easy to cook with just hot water. Opt for thin-skinned beans that don’t require soaking, like pinto, cranberry, or black beans, because heat can penetrate them more easily.
- 3. Crackers and chips: Bags of crackers and chips are easy to transport and snack on during long hiking days. Take crispy graham crackers with you for s’mores and tortilla chips for campfire nachos. Gluten-free options are available at certain grocery stores. Look for whole wheat crackers and chips for a healthier option.
- 4. Crispy chickpeas: Crispy chickpeas (also known as garbanzo beans) are perfect as a healthy snack, but they also pair well with other foods. Bake up crispy chickpeas before you leave, and pack them in an airtight bag to enjoy as a protein-filled snack.
- 5. Dehydrated strawberries: Whether you dry them in a dehydrator or oven, dehydrated strawberries are a great way to extend the shelf life and deepen the flavor of fresh strawberries. Depending on which method you use and how much moisture you remove, the texture of dehydrated strawberries can range from chewy to crisp. Rehydrate the berries with boiling water and add them to oatmeal, or enjoy them as a snack.
- 6. Dehydrated tomatoes: Dehydrating extends the shelf life of a tomato and concentrates its umami-rich tomato flavor. Prepare dehydrated tomatoes at home, store them in an airtight bag, and add to a backpacking dinner alongside pasta or rice.
- 7. Dried okra: Dried okra is just as versatile as the fresh vegetable, and it lasts much longer. Season dehydrated okra and eat it as a snack, or rehydrate it as part of a vegetable medley. For an extended shelf life, ensure no moisture is left in the okra at the end of the drying process, and store it in an airtight container.
- 8. Couscous: Couscous is a North African pasta made from crushed durum wheat, semolina flour, and water shaped into tiny granules. Instant couscous is a great last-minute backpacking meal, requiring only boiling water and a pan to make a dish that cooks faster than rice.
- 9. Granola: This popular breakfast food is customizable and easy to make at home. Home cooks can also press granola with honey or corn syrup to form a compact, light granola bar that doesn’t require refrigeration, making it perfect trail food.
- 10. Lentils: Lentils provide a much-needed protein boost to your meals, and you don’t need to eat much to reap their nutritional and energetic benefits. Lentils are fantastic on their own or as a side dish to meat or veggies.
- 11. Mushroom jerky: This vegan alternative to meat-based jerkies, like beef jerky or turkey jerky, is known for its chewy texture. Slowly drying marinated mushrooms in a low oven or a dehydrator achieves a similar effect to meat jerky. Additionally, mushroom jerky is a healthy snack rich in vitamin D and dietary fiber.
- 12. Oatmeal: In addition to lasting for a long period of time, this cereal grain is a strong source of daily dietary fiber, with four to five grams per serving on average. You can make instant oatmeal by simply adding water. Add toppings—like dehydrated blueberries or dark chocolate—to vary the flavor profile of an oatmeal-based breakfast skillet.
- 13. Peanut butter: Homemade DIY peanut butter is an easy, nutritious, and calorie-dense snack to bring on a wilderness expedition. Bring powdered peanut butter in your pack for an ultralight backpacking trip. Other nut butters—like almond or cashew—also make great shelf-stable, calorie-dense food options.
- 14. Quinoa: This shelf-stable ancient grain—belonging to the amaranth family—has become a popular gluten-free, protein-packed grain worldwide. In addition to being gluten-free and low-carb, quinoa only requires water and a pan to cook.
- 15. Trail mix: This premixed combination of granola, dried fruit, nuts, and more is a classic camping food choice because it makes an easy snack to enjoy between meals. Include cashews in your trail mix for additional fat and calories.
- 16. Vegan beef jerky: Vegan jerky consists of meat substitutes—like tempeh or soy protein—flavored with marinades and seasonings, then dried in an oven or a food dehydrator. A simple vegan beef jerky recipe contains few ingredients and focuses on the natural, concentrated flavor of the meat substitute.
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