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Best Healthy & Easy Backpacking Meal Ideas – DIY, Vegan

ByBrooke

This guide is for anyone who wants healthy backpacking meal ideas. When you are backpacking, you need food that checks a lot of boxes: healthy, nutritious, lightweight, non-perishable, non-squishable, and delicious. Plus, any cooking has to be limited to boiling water. It can be challenging to find food that works for backpacking. Over the years, I have tried and tested many foods and determined what works best for my outdoor adventures. As someone who tends to eat healthier than most, I have had a hard time finding recommendations for healthy backpacking meals. This guide is intended for those who don’t want to sacrifice health and taste while on the trail.

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Table of Contents

solo female hiker with backpack camping gear in forest

I eat mostly plant-based, so the meals below are vegan, but I have included meat options for those who want them. Here are my best healthy backpacking meal ideas:

Breakfast Backpacking Meal Ideas

Oatmeal

Oatmeal is the perfect backpacking meal for breakfast. It is easy to make (just add boiling water) and is full of fiber. Plus, it’s so versatile that you can dress it up with any variety of fruit, nuts, or even chocolate. I like to bring a lot of mixed nuts and dried fruit to snack on while on trail, so being able to throw a handful of them into my oatmeal is super easy and convenient. I also like to bring a seed mix consisting of chia seeds, pumpkin seeds, and sunflower seeds to add more nutrition and bulk to my breakfast.

Here is a list of my favorite oatmeal toppings for when I’m backpacking:

  • Peanut Butter
  • Walnuts
  • Almonds
  • Cashews
  • Dates
  • Dried cranberries
  • Dried apples
  • Dried pineapple
  • Coconut flakes
  • Chocolate (M&M’s, chocolate chips, etc.) 

Pro tip: instant oats make me feel like I’m eating prison slop. Use rolled oats rather than ‘instant’ oats- they will cook just fine but will taste much better.

The single serving peanut butter packets are perfect for backpacking. Nowadays they also have other nut butters, so pick whichever you like. 

How I prepare oatmeal for a backpacking trip: I use one Ziploc sandwich bag for each day I will need breakfast. In each bag, I measure out the same amount of oatmeal (1/2 cup). Then I add the seed mix (chia, sunflower, pumpkin, hemp, flax, etc.) to the bag of oatmeal. Having each day portioned out ensures I don’t have to worry about accidentally eating too much one day and running out. Then, come time to eat, I pour the contents of the bag into my titanium cooking cup and add water. Once it starts boiling, I turn the stove off. This is sufficient to cook the oats. Then, I add in whatever toppings I want, and that’s it! Easy peasy. 

Bagel Sandwich

This is a good option for shorter trips because bagels are bulky. They take up a lot of space, so you don’t want to bring more than a couple. However, they don’t get squished, so that’s a plus! You can bring single serving packets of cream cheese, or make a peanut butter and jelly sandwich. 

Hard boiled eggs

If you’re going to bring hard boiled eggs, I’d recommend keeping them in the shell until you’re ready to eat them. I also would only bring enough for the first day or two- I dont think it’s safe to eat them after 3 days without refrigeration. Some stores sell individually packaged/ sealed hard boiled eggs, which would be fine for backpacking. This might not be enough food for you, so you might have to eat a few handfuls of nuts along with a couple eggs to meet your needs.

Don’t forget to bring some salt and pepper packets (you can steal these from a restaurant lol).

backpacking meal ideas lunch tortilla

Lunch and Dinner Backpacking Meal Ideas

For lunch, I generally don’t want to get my stove out. I just want to take a break and eat something. I opt for easy meals that I can assemble without the use of my stove. Additionally, I carefully budget my fuel so that I don’t have to bring more than one canister. The more I cook, the more fuel I use. Luckily I have never run out of fuel, but I am still careful. 

These foods work well for both lunch and dinner because they are nutritious and filling. However, to save space and weight, I often opt for a dehydrated backpacking meal for dinner. They are super calorie dense and also usually really yummy. I look forward to them after a long day of hiking. 

Here are the meals that I find myself enjoying most while on the trail:

Wraps

These are my go-to while backpacking because of the simplicity and versatility. Wraps check all the boxes: they are healthy, nutritious, lightweight, non-perishable, non-squishable, and delicious. Depending on the length of my trip, the ingredients change. 

Here is a list of my favorite ingredients for wraps for when I’m backpacking:

  • Tortilla (as a base and a plate! lol)
  • Hummus
  • Kale
  • Cucumber slices
  • Bell pepper slices
  • Tomato
  • Avocado
  • Pickles
  • Chips for a bit of crunch (and salt) 
  • *A packet of tuna or chicken could be added for meat eaters

Notes:

You can find hummus in single serving containers which are perfect for backpacking. However, I’m not thrilled about the single use plastic, so you can also bring a regular container of hummus if you put it in a (reused) plastic container that seals closed. 

I prefer kale because it holds up well. Spinach wilts and gets nasty. Iceberg lettuce lacks nutrition. I have also used a salad spring mix and it worked well. 

Roma or cherry tomatoes work best for this, rather than heirloom. Roma tomatoes are typically used for making sauce because they have a lower water content than other varieties. They are less juicy and more firm, so they actually do pretty well backpacking. I usually only bring a few, so when I run out, it is what it is. 

Avocado should be a couple days from being ripe, otherwise you run the risk of it getting squished. I understand how tricky it is to find the perfect avocado, so if I can find a suitable one I will bring it. If not, I do without. The small “baby” avocados are perfect for this since you can use a whole one at a time. The large ones will only work if you can share it- I do not suggest trying to save the other half for later. 

solo female traveler eating backpacking meal in nature

Sandwiches

You have a few options for sandwiches. One really simple and easy option is to make a PB&J since both peanut butter and jelly are often sold in single serve packages. Or you can make a sandwich that uses the same ingredients as the wraps, but you can use bread, pita, naan, etc.

For the bread, use something with some structure- do not use soft bread because it will get squished and could potentially be unusable. Rye or sourdough are good options. I have found that sandwiches are good for shorter trips because the bread is bulkier than tortillas. 

Meat eaters can also bring cured meats like salami or pepperoni since they don’t need to be refrigerated. 

Sandwich ingredients:

  • Bread, pita, etc.
  • Peanut butter (or other nut butter)
  • Jelly
  • Nutella
  • Hummus
  • Any bean dip/ spread
  • Kale
  • Cucumber slices
  • Bell pepper slices
  • Tomato
  • Avocado
  • Pickles
  • Chips for a bit of crunch (and salt) 
  • Cured meat (salami, pepperoni, etc.)
backpacking cooking stove boiling water

Bowls

I’m using the term “bowls” to refer to throwing a bunch of stuff into a single container (my titanium cooking cup). This is essentially what those “buddha bowls” are but significantly less pretty. The ingredients I use vary depending on what’s available, but the concept is the same. 

  • Instant rice
  • Couscous
  • Beans (any kind- (personal preference)
  • Spice packet (personal preference)
  • Kale
  • Tomato
  • Lime

Instant rice is easy to make- just add water. Same with couscous. Though they require more fuel than just heating up beans. 

Using beans only works if I can find cooked beans in a cardboard box- NOT canned. Oftentimes, if the grocery store has beans in a “paper” (not metal, glass, or plastic) container, they have several different kinds. I have used black beans, kidney beans, chickpeas, black eyed peas, and others. They also sometimes have corn, which is a nice addition! This is a heavier option because the beans are packed with water, but at least the container doesn’t weigh too much and can be easily packed out. This isn’t ideal for solo trips because the amount of beans is better for sharing. And once you open the container, you can’t close or reseal it, so it has to be eaten. 

How I make the bowl: I open the container of beans, dump out the water (far away from your campsite!), and put them in my titanium cooking cup to heat on the stove. I add in the spice packet and stir to combine. There are so many different kinds of spice packets, from taco seasoning to tikka masala. Get whatever spice packet you want! Once the beans are warmed up, I add the kale and tomato and juice from the lime. That’s it!

This meal is really nutritious, filling, and actually tastes pretty good! Plus, it’s so easy to make and pretty cheap. 

best backpacking meal pasta

Pasta

Pasta is a good option because it’s lightweight, relatively durable, and only requires boiling water. I recommend smaller noodles because they cook faster, thus conserving fuel. If you aren’t opposed, instant noodles like ramen could be an option. I personally don’t eat that crap, but sometimes it hits the spot. 

For sauces or toppings, you can get creative. You can bring a packet of pasta sauce, which is sold in most grocery stores. They have tomato based sauce, pesto, and even white sauce. This isn’t the healthiest option because those sauce packets contain a lot of artificial ingredients, but it won’t kill you to eat that for a couple days. 

Snacks for Backpacking

Snackies are a necessity while backpacking. I try to strike a balance between healthy snacks and treat yo’self snacks. 

  • Trail mix/ mixed nuts
  • Dried fruit
  • Mushroom jerky
  • Apples (whole)
  • Oranges/ clementines
  • Candy (I like sour gummy worms and peach rings)
  • Chips*

Snacks that other people like:

  • Protein/ energy bars
  • Beef jerky
  • Meat sticks
  • Packaged crackers

*If you want to bring chips, you will have to take them out of their original bag and place them into smaller sandwich bags to be able to pack and carry them. There’s too much air in the bags to pack them as they come. 

Food you shouldn’t bring backpacking

These foods don’t work well for a backpacking trip:

Canned food: too heavy due to both the can and added water. You also have to pack out the trash, which is bulky and annoying. 

Glass containers: glass is a bad idea because it is really heavy and also breakable. Not only do you not want shards of glass in your gear (it can cut you and your gear), but then the liquid will leak out all over your stuff. And you will also have to pack out the trash. Definitely not worth it. 

Bananas: they sound like a good idea, and I have tried them, but no matter what, they get squished. And I don’t like eating squished bananas. I have tried putting them in a plastic container, but that’s just more stuff to buy and bring- more bulk and more weight. Not worth the hassle. 

Raw eggs: You obviously can’t bring a raw egg in the shell backpacking because it would break. So you’d have to crack it and put it in a container. This adds bulk and weight. Plus, they should be refrigerated. It might work if you ate them the same day, but do you want to eat scrambled eggs for dinner after a long day of hiking? I don’t. 

Dairy products: Milk, cheese, and yogurt require refrigeration and are prone to spoiling. You could argue that at night, the temperature could drop low enough to essentially refrigerate them. This is true, but pretty unadvisable in bear country. Even with a bear canister, I don’t want to lure the bears with the smell of spoiling milk. Also, what if it leaks? Gross. It’s also really heavy. Not worth it. 

Perishable meats: Unless properly preserved, meats like raw chicken, beef, or fish can spoil quickly and pose a food safety risk. They can also leak all over your stuff (good luck cleaning your sleeping bag….) and attract bears and other wildlife. No thanks. 

Foods with high water content: Foods like watermelon and soups add weight without providing sufficient calories. You could argue that you could bring soup packets, but this won’t make you feel full or provide adequate nutrition. Also, they are also prone to leakage which would probably ruin your day. 

Excessive junk food: While a treat here and there is fine, relying solely on junk food can lead to energy crashes and nutritional deficiencies. 

Foods that require elaborate preparation: You should not even bring cookware on a backpacking trip, so any foods that require more cooking than simply boiling water should be off the table. You don’t want to bring extra supplies because of the bulk and weight. Stick to simple, easy-to-prepare meals to minimize cooking time and fuel usage.

summerland backpacking pnw

How much food to bring

I portion based on how many meals I will eat. For example, for a 5 day trip, I know I will not need breakfast on day 1, or dinner on day 5 (I will eat breakfast before I get on trail and will eat dinner at home or at a restaurant on the last day). This means I will need 4 breakfasts, 5 lunches, and 4 dinners. 

If I am bringing oatmeal, I will portion out 4 small ziplock bags of my oatmeal and seed mix. If I am bringing wraps, I will bring 5 tortillas. For dinner, I like dehydrated meals, so I will bring 4 of those. 

Then, for things like kale and cucumbers, I will estimate how much I will use for each meal and multiply it by how many meals I plan to make. For nuts, trail mix, and dried fruit, I give it my best guess. I tend to eat 1 cup of each per day, so I would estimate how much that would be for 5 days. I keep an eye on how much I’m eating just so I know if I have to ration or not. 

Despite the weight, you should bring one extra day of food for emergencies. This means, one extra tortilla, a little extra bread, a larger bag of mixed nuts, one extra dehydrated meal, etc. In the unfortunate event you get lost, having extra food could save your life. Additionally, if you accidentally drop your food, you don’t want to have to go hungry. One time in Patagonia, the wind almost blew away my wrap as I was assembling it. Also, you could be really hungry one day, and want to eat more without having to eat less the next day. Or, you could end up sharing your food with another hiker. This is the one time I will advise bringing extra despite the added weight.

Final Wisdom

The food you choose should prioritize portability (light weight) and nutrition. It needs to be easily packable without going bad, while also providing your body with fuel to cover long distances. Perhaps the biggest factor when packing food is weight. Before you set out, pack all your food in your backpack (plus your filled water bottle!), and then try it on and see how much it weighs. You might find that your food is wayyyy too heavy (or doesn’t fit!) and you have to reevaluate. It is better to find this out before you arrive at the trailhead. 

Don’t bring food or snacks that you rarely eat, unless it’s to treat yo’self. When I was first starting out, I bought protein bars and other “performance” foods, thinking I was going to be some elite athlete who needed the “fuel”. Not only did I not like the taste, but they made my stomach feel weird, and I didn’t want to eat the food I bought. Also, if you go backpacking or hiking enough, the food you eat on trail becomes your lifestyle. Eating crappy food once in a while is fine, but eating like that every weekend will start to degrade your health. 

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