41 Backpacking Food Ideas from the Appalachian Trail - Greenbelly Meals

41 Backpacking Food Ideas from the Appalachian Trail


Here is a list of the best backpacking food ideas, organized by suggested meal, and a few guidelines to keep in mind.

backpacking food ideas


The 5 Backpacking Food Requirements


LIGHTWEIGHT: Ideally containing little or no water (dehydrated). Water is the number one contributor to food weight, packaging being the second. Prioritize "dry" food and feel free to repackage it if the cardboard boxes and bagging is excessive. It all adds up to a heavy pack, which can lead to a miserable hiking trip.


READY-TO-EAT:
 You will be hiking in the daytime and will not want to set up the stove to cook, let alone to have dishes to clean. Make sure your meals and snacks are extremely simple so you can keep moving. Even for dinner at camp, most backpackers only cook "one-pot-meals". See a few ideas: 17 Simple Backpacking Recipes.


NUTRITIOUS: 
Hikers have been known to burn up to 6,000 calories a day. In short, you need to consume a lot of macronutrients to balance out the high burn-rate. High-levels of calories, carbohydrates, protein, fats, fiber, and electrolytes (mainly sodium, calcium, potassium, and magnesium) are a must.


PACKABLE: 
Space is already tight in any hiker’s pack, so when it comes to packing food, it’s important to make sure the food counts. This means compact, nutrient-dense options that will keep you full without taking up unnecessary space. Snacks like nuts, trail mix, beef jerky, nut butter packs, and flatbreads are less bulky and much more bang-for-your-buck compared to “poofy” options like bread, popcorn, or packaged items preserved with nitrogen, like a bag of chips.


SHELF-STABLE: 
Shelf life doesn’t just mean how long food stays edible for. It also refers to how long food remains nutritious and flavorful. Certain freeze-dried foods can last up to 30 years if stored in dry, cool areas, while beef jerky and other forms of dried meat can last well over a year, whether they’re in hot, cold, muggy, or you-name-it weather. This makes items like dried meats, fruits, veggies, and packaged tuna or chicken (not canned) good, long-lasting, and nutrient-dense options for backpacking meals. They can easily adjust from warm to cold climates without spoiling, and they can last months, or longer, with no worry of them going bad.

mountain house food ideas© Kimberly McKittrick


BREAKFAST


1. Oatmeal Packets. A backpacking food staple. The best thing about these packets is that they serve as a bowl. Just add hot water to heat the oats inside. Get the variety pack.

best backpacking food ideas

2. Grits. You don't have to be Southern to love grits. As easy as oatmeal and can be a nice savory addition to mix up your backpacking meals.

backpacking food ideas

3. Dried Fruits. Fresh fruit is generally heavy and delicate, which means it does not necessarily make for the best hiking food. Dried fruit, on the other hand, provides dense sugar, which can be a healthier alternative to candy.

best backpacking food ideas

4. Nuts and Seeds. Calories! Salted, roasted, whatever. Nuts are a tasty way to add dense calories, protein, and healthy fats and oils to your hiking meals. There are countless varieties of nuts as well: peanuts, cashews, sunflower seeds, almonds, pecans, pistachios, walnuts, and pumpkin seeds, to name a few.

best backpacking food ideas

5. Powder Meals. There are a ton of 'powder' options out there. From complete meal replacements to weightlifting supplements. Aim to keep it minimally processed, nutritious, and tasty.best backpacking food ideas

6. Powdered Eggs. For flavor and texture reasons, I'm not a huge fan. Powdered eggs are extremely popular on the trail though. Easy, lightweight and cheap protein that can the closest thing to a Waffle House in the backcountry.

best backpacking food ideas powdered eggs

7. Powdered Milk. Milk without the weight. Great protein, potassium, fat and calorie boost. Try mixing it up with some granola and dried fruit for breakfast. Or make your oatmeal a little creamier.

best backpacking food ideas powdered milk


LUNCH


8. Beef Jerky and Dried Meat. Beef jerky, salami, and tuna are my favorite non-cook meats for the trail. None of them need refrigeration. All of them are tasty and high in protein and sodium. Great for a quick lunch. See Best Beef Jerky.

best backpacking food ideas beef jerky meat

9. Tuna and Salmon. Tuna is probably the most popular meat of choice for thru-hikers. Conveniently packaged, available everywhere and inexpensive. Get it in olive oil for additional calories. Salmon is gaining popularity as well.

best backpacking food ideas tuna salmon

10. Cheese. Cheese can be a heavy food for some ultralight backpackers. However, it can provide a lot of calories and fat. Not to mention, it can really enhance the meat flavor. Aim for 'harder' cheeses - they are more shelf stable.

best backpacking food ideas cheese

11. Tortillas. Bread can be too bulky and fluffy for backpacking. Tortillas are compact and can take a beating. Great for wraps - Peanut Butter and M&Ms, Meat and Cheese, Hummus and Peppers. Mmmmmm.

best backpacking food ideas

12. Greenbelly Meals. These backpacking meals are ready-to-eat, ultralight and loaded with a balanced 33% of your DV of Calories, Protein, Fats, Fiber, Carbs, and Sodium. All natural ingredients, and definitely one of our favorite hiking lunch ideas. See Greenbelly Meals.

best backpacking food ideas

13. Bagels. If tortillas are too flat, bagels can help provide that nice 'fluff' texture of bread. They are a more pack-able and less delicate option.

best backpacking food ideas

14. Crackers. High in carbohydrates and sodium. Hang them on the outside of your pack with a bandanna if you think they'll get smashed inside.

best backpacking food ideas


DINNER


15. Instant Noodles. Get noodles instead of pasta. Seasoned noodles generally don't need a lot of cleanup compared to creamy pasta which can leave your bowl or cup a sticky mess. They also have a lot of carbohydrates.

best backpacking food ideas

16. Instant Rice. A great base for a backpacking dinner meal. There are also countless rice varieties with different seasonings and veggie fixin's at the store.

best backpacking food ideas

17. Couscous. Cooks in 5 minutes - much faster than rice or noodles. The light texture can be a nice dinner relief. High in fiber. A little less filling in my opinion though.

best backpacking food ideas

18. Instant Potatoes. Another backpacking staple and great meal base. Ultralight backpacking food with carbs and sodium. Add meat, oil or spices to liven it up.

best backpacking food ideas

19. Dried Veggies. It is hard to eat healthy food on the trail. Dried vegetables are an exception. You can add them to any of the items listed above (noodles, rice, couscous, potatoes) and have a nice backcountry meal.

best backpacking food ideas

20. Lentils. I had not ever eaten this until the Appalachian Trail. In the legume family (with peanuts and peas), Lentils are an ancient superfood rich in calories, protein, fiber, and Iron. Takes a few extra minutes to cook.

best backpacking food ideas

21. Freeze Dried Meals. Add hot water, stir, seal and then wait a few minutes. Plenty of options of flavors, recipes, and brands to choose from for dinner. See Best Freeze-Dried Meals.

best backpacking food ideas


BACKPACKING SNACKS


22. Energy Chews. Chews usually have a gummy bear-like consistency. Some are caffeinated, loaded with electrolytes, whatever you fancy.

best backpacking food ideas energy chews

23. Energy Gels. Similar to chews, the options for gels and goos are endless. Super convenient energy boost for quick calories.

best backpacking food ideas energy gels

24. Fruit Leather. A good source of natural sugar and tastes like candy. Called "leather" because it can be thick and chewy like leather.

best backpacking food ideas fruit leather

25. Pork Rinds. The best thing about pork rinds is the texture. So much backpacking food is mealy and dense. Pork rinds are ultra crisp and crunchy. Their "puffy" volume can take up more space. But, they are loaded with protein.

best backpacking food ideas pork rinds

26. Seaweed. Ready-to-eat dark greens? Practically unheard of. I don't know of a lighter or easier green to eat while backpacking. Seaweed is the ultimate trail superfood. Try it out.

best backpacking food ideas seaweed

27. Peanut (or Almond) Butter. The king of backpacking food. Crammed with calories, fat, sodium and protein. Ready-to-eat and can easily be incorporated in most backpacking meal ideas. See Peanut Butter and Co.

best backpacking food ideas peanut butter

28. Honey. Let peanut butter be the food of choice for the savory loving backpacking community. But, give the sweet award to honey. Sweeten up your tea or crackers or eat it straight.

best backpacking food ideas

29. Granola Bar. Too many options to name. There are protein bars, energy bars, snack bars, nutrition bars, food bars - you name it. Ready-to-eat and usually high in nutrition. Keep it natural and minimally processed.

best backpacking food ideas

30. Hummus. A lesser-known backpacking superfood. Like peanut butter, it can be lathered on almost anything. On top of the yummy taste, hummus is dense calories, carbs, protein, and fiber.

best backpacking food ideas


DRINKS


31. Tabs. Great source for electrolytes and enhances hydration. Tastes great. Drop a tab in your water and watch it fizz away (like Alka-Seltzer). See Nuun.

best backpacking food ideas

32. Powder Mixes. Similar benefits as the tabs - electrolytes and enhances hydration. Usually with a lot more flavor options and some have vitamin and mineral enhancements. See Ultima Replenisher.

best backpacking food ideas electrolyte powder

33. Tea. As much caffeine as coffee, but less mess. Chamomile tea before bed is a nice way to end the day after some strenuous hiking.

best backpacking food ideas tea

34. Instant Coffee. For all of you connoisseurs, I know instant coffee is blasphemous. But, that french press is heavy. Instant options have improved over the years as well. Jiva and Starbucks are my favorites.

best backpacking food ideas instant coffee


EXTRAS


35. Dark Chocolate. Dark chocolate has a high concentration of cocoa and is a powerful anti-oxidant. It can be extremely satisfying on the trail as a healthier option for those with a sweet tooth.

best backpacking food ideas dark chocolate

36. Multivitamin. Get those vitamins and minerals without the bulky food. Particularly good to get your Vitamin C and Calcium which are less easy to come by in shelf-stable trail food.

best backpacking food ideas
Image: © serggod

37. Fruit Powders. Another hidden backpacking food gem. Pour fruit powder into an ounce of water and take a healthy fruit drink shot. Great way to get some fruit nutrition without the weight.

best backpacking food ideas

38. Olive Oil. Super dense calories and fat. It can add some much-needed moisture to a dry noodle or rice dish... crackers and tuna as well. A little 5 oz bottle will do. Pack in an isolated bag in case it busts.

best backpacking food ideas

39. Spices. Keep your carb dinners (noodle, rice, couscous, potatoes) plain and spice it up to your liking with a DIY seasoning kit (salt, pepper, garlic, chili). Portion it into smaller zip loc bags to save weight. Also see Spice Kit.

best backpacking food ideas

40. Brownie or Cookie Mix. A hiking food option for ultralight hikers pushing big miles. Brownie and cookie mixes are loaded with sugar, can be mixed in with cold water and are super lightweight.

backpacking food brownie cookie mix

41. Beer. Yup! Brew it on the trail. I actually toasted to my hiking partner at the end of the Appalachian Trail with some of this. Surprisingly tasty beverage. See Pat's Backcountry Beverages.

best backpacking food ideas - beer


Let's bring it all home.
In the following video, Greenbelly founder Chris Cage breaks down a typical 5-day backpacking meal plan he might pack on an Appalachian Trail thru-hike.


Types of Backpacking Food


JUST ADD HOT WATER: DEHYDRATED MEALS

When food gets dehydrated or freeze-dried, the water in the food is removed. This not only makes the food lighter, but it also makes it smaller, shrinking it to about half its original size and weight. On top of that, the process also extends its shelf life immensely. All good things for backpackers. When you’re ready to eat, just add some water, and the food magically “poofs” back up to normal consistency. (Related: Best Freeze-Dried Meals)

Pros:

✅ Variety of flavors
✅ Tasty
✅ Minimal planning involved 

Cons:

❌ Can be pricey 
❌ Need to cook

JUST ADD HOT WATER: RICE, PASTA AND NOODLES

Found at grocery stores, corner stores, and sometimes even gas stations, these lightweight, convenient side dishes or meal starters come in a variety of flavors; Spanish rice, herb and butter, cheddar broccoli, etc. You can throw in a can of chicken or tuna for an easy, inexpensive meal. 

Pros:

✅ Available everywhere
✅ Cheap
✅ Goes with everything

Cons:

❌ Messy
❌ Need to cook

RAW: NUTS, FRUITS, BUTTERS, TORTILLAS AND BAGELS

Some hikers prefer to go the non-cook route, forgoing their stove and cooking and cleaning duties entirely. It’s more of a “bare minimum” approach, but raw foods can be a great option for quick, hassle-free breakfasts, lunches, and on those nights where you just really don’t want to cook.

Pros:

✅ No prep or cleanup
✅ Nutritious
✅ Cheap

Cons:

❌ Can be bland
❌ Feels like a "snack"

PREPACKAGED BARS: ENERGY, MEAL REPLACEMENT, AND PROTEIN BARS

Energy bars, snack bars, protein bars, meal replacement bars. If you really wanted to, you could survive your entire backpacking trip on prepackaged bars alone. The best thing about them is how they’re a snack or even a meal you can eat anywhere, anytime. Bars come served in various sizes, calories, and flavor assortments whether you prefer something more chocolaty, fruity, or salty/sweet. (Related: Best Meal Replacement Bars)

Pros:

✅ No prep or cleanup
✅ Nutritious
✅ Compact

Cons:

❌ Can be bland
❌ Can be heavily processed

POWDERED: EGGS, MILK AND SHAKES

For backcountry cooking, powdered milk and eggs are shelf-stable, versatile ingredients. Both options come sold in bulk sizes, so a single container can last awhile, being used for a number of meals.

Another multi-serving meal option is a meal replacement shake, which also comes sold in bulk and usually has anywhere between 15-30 servings in a bag. The best thing about meal shakes is that if you don’t feel like cooking or stopping to eat, you can drink your meal instead.

Protein shakes are another good thing to have on the trail. They don’t fill in as a fully balanced meal replacement option, but they are a good way to take in additional calories on the days you need a little something extra.

(Related: Best Meal Replacement Powders, Drinks, Mixes and Shakes)

Pros:

✅ Lightweight
✅ Long shelf life
✅ Nutritious 

Cons:

❌ Can be messy
❌ "Liquid meals" not for everyone

meal2go backpacking food ideas© Aaron Ibey


Backpacking Food Tips


Want to take your food prep to the next level? Here are some pro tips that will help you keep your pack light while enjoying satisfying meals on the trail.


1. PAY ATTENTION TO NUTRITIONAL DENSITY:
If you really want to nerd out, keep nutritional density in mind. In other words, if you are going to carry 2 pounds of food per day, you would rather it provide 3,000 calories versus 1,500 calories. This is where the term "calorie-to-ounce ratio" comes from. Try to prioritize hiking food that provides at least 100 calories per oz.


2. GET A VARIETY OF TEXTURES AND FLAVORS:
 I find crunchy things like crackers and pork rinds a nice refresher after eating dense and mealy textures for several days. Give yourself a "treat" at the end of every day. Just something to look forward to - a candy bar, a cup of tea, etc.


3. REPACKAGE EVERYTHING:
Many packaged foods come with a lot of wasted space in their packaging. If you’re a backpacker, this also means there could be a lot of wasted space in your pack. By taking foods out of their packaging and re-packing them in resealable bags ahead of time, you’ll not only save yourself some space, but you can also ensure the food stays securely closed when put away. For the really organized hikers out there, you can also take this one step further and label the bags with what’s inside of them, if you want.

backpacking food ideas© Elise Ott & Rusty Ford


4. PACK FOOD WISELY:
For easier accessibility and better weight distribution in your pack, try to store your foods in the upper/middle part of your backpack and close to your body. It’s also a good plan to make sure your foods nowhere near your stove fuel, as a precaution. “Crunchy” foods or other textures that easily get “smooshed” should go farther towards the top while the denser foods go more in the middle. It’s also convenient to throw a couple of snacks in your hip pockets or other easily accessible areas, that way when you need something to tie you over between meals, you won’t have to go looking very far, or even break stride if you don’t want to.


5. USE A STUFF STACK:
If you’re an organized person, you’ll probably like this tip. There are all kinds of organization tricks you can do with food and stuff sacks. Keep all your snacks together in one bag, keep all your meals together in another, or keep one day of meals in one bag, another day in another, and so forth. It might not seem like a big deal, but sometimes a little organization and reliability on the trail is just what the heart needs. Even if it’s just with your food. But if you don’t care about organization, then you can keep all your food in one giant stuff sack, compressing it down so it all fits better in your pack. Either way, stuff sacks help keep food protected, along with stopping the rest of your gear from smelling like food.


6. PLAN YOUR SUPPLIES AHEAD OF TIME:
Mailing boxes to resupply points requires some planning and prep-work ahead of time, but having pre-packed boxes of food you specifically picked out can be a great option for those with food allergies or special dietary needs (gluten-free, lactose, vegetarian, etc.). With a bounce box, you can send food or really any items you want but don’t necessarily need to carry on you all the time to post offices in towns ahead that you’ll be passing through. This is a great way to cut some weight in your pack. Besides food, razors, phone chargers, postcards, clean clothes, and duct tape are all common items in bounce boxes. Something to consider with resupply points and bounce boxes is that you are at the mercy of the post office, as they have limited hours and only hold packages for about 2 weeks. So, there’s not much room for flexibility in case you get held up somewhere longer than you planned.



chris cage greenbelly

By Chris Cage
Chris launched Greenbelly Meals in 2014 after thru-hiking the Appalachian Trail for 6 months. Since then, Greenbelly has been written up by everyone from Backpacker Magazine to Fast Company. He wrote How to Hike the Appalachian Trail and currently works from his laptop all over the globe. Instagram: @chrisrcage.

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the best backpacking meal - greenbelly