Hearty Backcountry Meals: Easy & Nutritious Options for the Trail
When you're out in the backcountry, your meals should be lightweight, energy-packed, and easy to prepare. Whether you're on a multi-day backpacking trip, a backcountry skiing adventure, or a weekend camping getaway, having nutrient-dense and filling meals will keep you fueled and ready for the challenges ahead.
To make cooking efficient, pack a lightweight stove, fuel, cookware, and utensils, and always follow Leave No Trace principles by packing out your trash.
Breakfast: Start the Day Right
A high-energy breakfast is crucial for sustaining energy levels throughout the day.
Instant Oatmeal
Oatmeal is a classic backcountry breakfast that is lightweight, quick to cook, and highly customizable.
Add extra nutrition and add dried fruits, nuts, honey, or protein powder.
Mix in powdered coconut milk or nut butter for a calorie boost.
Use pre-flavored packets for convenience, or create your own blend.
Dehydrated Scrambled Eggs
Eggs are a protein powerhouse, and dehydrated versions are easy to prepare.
Simply add hot water, stir, and cook in a pan.
Enhance with freeze-dried vegetables, bacon bits, or cheese powder.
Pair with tortillas for a protein-packed breakfast burrito.
Instant Pancakes
Pre-mixed pancake batter (just add water!) makes for a delicious and comforting meal.
Cook on a lightweight frying pan or non-stick camp stove.
Top with nut butter, syrup, honey, or dried fruit.
Breakfast Grain Bowls
For a change from oatmeal, try quick-cooking grains like:
Couscous or instant quinoa with dried berries, cinnamon, and nuts.
Grits or polenta with powdered cheese and crumbled bacon.
Coffee & Tea
A morning pick-me-up is essential for many adventurers.
Instant coffee, tea bags, or single-serve pour-over packs are great options.
Add powdered creamer or protein powder for extra calories.
Consider hot cocoa or electrolyte-infused drinks for warmth and hydration.
On-the-Move: Trail Snacks & Midday Fuel
When covering long distances, easy-to-eat, high-calorie snacks keep you energized without needing to cook.
Trail Mix
A classic energy booster made with:
Nuts (almonds, walnuts, cashews, or peanuts)
Dried fruits (raisins, cranberries, mango, banana chips)
Chocolate chips, M&Ms, or yogurt-covered raisins
Granola or coconut flakes for crunch
Nut Butter Packets
Single-serve peanut, almond, or cashew butter provides healthy fats and protein.
Eat straight from the packet or spread on crackers or pita.
Pair with dried apples or banana chips for extra flavor.
Energy Bars & Protein Bars
Pre-packaged energy bars, granola bars, and protein bars are convenient, lightweight, and nutrient-dense.
Look for high-protein options for muscle recovery.
DIY bars: Make your own oat-based bars with peanut butter, honey, and seeds.
Jerky & Meat Sticks
An excellent high-protein, shelf-stable snack.
Choose beef, turkey, or vegan alternatives like mushroom jerky.
Pair with cheese or nuts for extra calories.
Cheese & Crackers
Hard cheeses (cheddar, gouda, or Babybel) hold up well on the trail.
Pair with crackers, rice cakes, or tortillas.
Lunch & Dinner: Easy, Hearty Meals
A satisfying warm meal at the end of the day boosts morale and replenishes energy.
Instant Rice & Beans
Cook in hot water and add dehydrated vegetables, seasoning, or canned chicken/tuna.
Spice it up with hot sauce, garlic powder, or taco seasoning.
Instant Mashed Potatoes
A quick, carb-loaded meal that pairs well with:
Cheese powder & bacon bits for a loaded potato style.
Canned tuna, chicken, or freeze-dried beef for added protein.
Couscous & Quinoa Bowls
Fast-cooking grains are perfect for backpacking.
Mix in nuts, dried fruits, freeze-dried veggies, or protein.
Drizzle with olive oil for extra calories.
Dehydrated Soups & Stews
Lightweight and easy to prepare—just add boiling water.
Great options: Minestrone, lentil soup, chili, or potato leek soup.
Instant Ramen with Extras
A classic quick meal that can be upgraded with:
Freeze-dried vegetables, dried mushrooms, tofu, or eggs.
Tuna, chicken, or beef jerky for protein.
Miso paste & sesame oil for an extra boost of flavor.
Pasta & Sauce Mixes
Choose quick-cooking pasta or pre-made pasta pouches.
Add powdered cheese, olive oil, or freeze-dried veggies.
Freeze-Dried Meals
For ultimate convenience, consider pre-made backpacking meals like:
Mountain House Beef Stroganoff
Backpacker’s Pantry Pad Thai
Good-to-Go Chicken Gumbo
These meals only require hot water and are a great lightweight, high-calorie option.
No-Cook Meals for Ultralight Adventures
When cooking isn’t an option, these no-cook meals are quick and efficient:
Tortilla Wraps with Nut Butter & Honey – A simple but high-calorie meal.
Pita with Hummus & Tuna Packets – Protein-packed and easy to carry.
Cheese, Summer Sausage & Crackers – No prep needed!
Cold-Soaked Overnight Oats – Oats + water + dried fruit, left to soak in a container.
Bonus: Easy DIY Backcountry Meal Ideas
Create your own dehydrated meals before heading into the wild:
Homemade Dehydrated Chili – Cook chili at home, dehydrate it and rehydrate it with hot water.
DIY Pasta Primavera – Dehydrate pasta sauce, veggies, and noodles separately, then rehydrate.
Coconut Curry Rice – Instant rice + curry powder + coconut milk powder + dried veggies.
Cooking Tips for the Backcountry
Bring a lightweight stove & fuel – Jetboil or MSR PocketRocket are great choices.
Use resealable bags for pre-mixed meals – Saves time and reduces waste.
Add extra calories with olive oil or powdered milk – Small additions make a big difference.
Hydrate properly – Eating dehydrated food? Drink extra water to stay hydrated.
Minimize cleanup – Cooking in one-pot meals or freezer bags helps avoid mess.
Leave No Trace & Pack Out Waste
When enjoying meals in the backcountry, always respect nature:
Pack out all trash & food scraps.
Store food properly to avoid attracting wildlife.
Use biodegradable soap when cleaning cookware.
With the proper planning, backcountry meals can be delicious, satisfying, and easy to prepare. Whether you prefer lightweight freeze-dried options or DIY meal prep, fueling your adventure has never been easier!
