When you're deep in the backcountry, backpacking food is more than fuel; it’s your energy source, your morale booster, and your key to keeping pace with every mile ahead. Planning a list of backpacking food ideas is just as important as picking the right trail shoes or tent. It can mean the difference between an enjoyable hike and one that feels draining and exhausting.
The best backpacking food is lightweight, energy-dense, and packed with nutrients that help you recover and power on. This guide covers everything from best backpacking snacks to a full meal plan that keeps your pack light and your energy high.
What to Look for in Backpacking Foods
If you are planning a trip, what are the best backpacking foods to bring?
The best options are high in calories and protein, low in weight and bulk, and shelf-stable for days on end. Look for backpacking foods that check these boxes:
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High calorie-per-ounce: Aim for 100–150+ calories per ounce to keep weight down and energy up.
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High in protein and healthy fats: These nutrients support muscle recovery and sustained energy.
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Lightweight and compact: Every ounce matters when you’re carrying days worth of backpacking meals.
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Shelf-stable and durable: There isn’t a way to store food in a refrigerator, so backpacking foods you bring should be shelf-stable.
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Easy to prepare: Hot backpacking meals are great, but you’ll also need no-cook options for quick refueling.
Backpacking Meals and Food Ideas
Planning backpacking meals ahead of time means you’ll always know what’s next and won’t be left hungry or weighed down by extra food. Here are a few ideas of backpacking foods that meet the above criteria and are nutritionally balanced and convenient, broken down by meal.
Backpacking Meal Ideas for Breakfast
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Instant oatmeal packets + powdered milk: With this simple breakfast, you just add hot water and stir. You can boost the nutrition and calorie content with dried fruit, chia seeds, or nut butter.
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Protein bars: While a pre-packaged protein bar might not be quite as satisfying, these backpacking meal ideas are dense and shelf-stable. Look for ones with at least 10g of protein and minimal added sugar.
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Freeze-dried scrambled eggs: Powdered eggs are a lightweight and filling source of protein. These backpacking meal ideas taste great paired with instant hash browns or veggies.
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Granola + powdered milk: Granola is very calorie-dense to fuel a long day of hiking. This is a no-cook option among our list of backpacking meal ideas you can eat cold with a splash of water.
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DIY breakfast wraps: Pack tortillas, peanut butter, and honey or jam for a sweet, energy-packed breakfast.
Backpacking Lunch Ideas
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Tortilla wraps with jerky or tuna packets: Wrap Chomps Meat Sticks or shelf-stable tuna for protein-rich, quick backpacking lunches.
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Cheese + crackers + Chomps: Choose hard or wax-coated cheeses like cheddar or gouda, your favorite Chomps flavor, and pair these backpacking foods with sturdy whole grain crackers.
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Hummus powder + pita or crackers: Rehydrate powdered hummus with water and spread it on flatbread or rice cakes.
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Nut butter packets + rice cakes: This is a high-fat, high-protein option great for quick energy.
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Cold soak couscous salad: Couscous rehydrates in cold water without needing to cook it. Mix with dehydrated veggies, olive oil, seasoning, and slice up a Chomps meat stick for flavor.
Backpacking Dinner Ideas
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Instant rice + freeze-dried chili or curry: Combine rice with a shelf-stable topping for a warm, hearty dinner.
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Ramen noodles with added protein: Make ramen noodles, then toss in Chomplings (like our Smoky BBQ Beef), dehydrated tofu, or an egg powder mix for additional protein.
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Dehydrated pasta + powdered tomato sauce + parmesan: This is easy to prep by just adding water and is a comforting meal at the end of a long day.
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Stuffing mix + foil-pack chicken: Instant stuffing becomes a cozy meal when paired with shelf-stable protein like chicken.
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Mac and cheese powder + instant noodles: Who doesn’t love a classic mac and cheese at the end of a long day? Make this comfort meal by just adding water.
Smart Backpacking Snacks to Keep You Fueled
Snacks are crucial for energy between backpacking meals, especially on long hiking days. What are some easy backpacking snacks to consider? Think high-protein, no-prep, and durable foods that can handle life in a backpack.
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Chomps Meat Sticks: Found in a variety of flavors, these portable backpacking snacks with 10+ grams of protein won’t melt or spoil.
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Nut-free trail mix: This recipe is a great option for those with allergies.
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Electrolyte chews or drink powders: These products help you stay hydrated and avoid fatigue.
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Energy bites or bars: Choose backpacking foods with a good balance of carbs, fat, and protein.
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Dried fruit (mango, apple rings, raisins): These backpacking snacks are light to carry and provide a boost of energy.
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Roasted chickpeas or edamame: Choose pre-packaged varieties for crunchy, high-protein, backpacking snacks that travel well.
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Nut butter packets: Squeeze packs of almond, peanut, or sunflower seed butter are calorie-dense and satisfying.
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Cheese crisps or shelf-stable cheese: Crunchy or wax-coated cheeses are a good option for a bit of protein.
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Granola clusters or cereal bars: Great backpacking foods for nibbling on the go or pairing with nut butter.
For even more backpacking food ideas, check out our roundups like Best Hiking Snacks, Best Road Trip Snacks, and Better-for-You Snacks on the Go.
Sample of a Backpacking Meal Plan
Here is a sampling of easy backpacking meals to help you plan your next trip.
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Meal |
Backpacking Food Ideas |
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Breakfast |
Oats, protein powder, dried fruit |
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Snack 1 |
Chomps Meat Sticks |
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Lunch |
Tortilla wrap with jerky and hard cheese |
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Snack 2 |
Nut-free trail mix + dried mango |
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Dinner |
Instant rice with freeze-dried chili |
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Dessert |
Dark chocolate squares or trail cookies |
Final Tips for Backpacking Food Success
If you are doing a short or long backpacking trip, here are a few final words of advice to ensure you have an enjoyable time.
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Managing Trash on the Trail
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Follow the “Leave No Trace” principles while backpacking. Pack out everything you pack in, and bring resealable bags to keep your trash sealed and odor-free.
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Hydration is Key
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Even the best backpacking foods won’t help if you’re dehydrated. Carry a water filter or purification system and consider adding electrolyte powders to your hydration routine.
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Do a Trial Run at Home
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Before you hit the trail, test your choices of backpacking food ideas. Make sure they’re satisfying, don’t upset your stomach, and are easy to prepare with your gear.
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How to Pack Backpacking Food
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Pack by day and meal in separate bags to make mealtime easier. Store heavier items near the center of your pack and balance the weight across both sides.
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How Much Food to Take
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Plan for 2,500–4,500 calories per day, depending on your size, terrain, and mileage. Most hikers aim for about 1.5–2.5 lbs of backpacking foods per day, but test what works for your body and how strenuous the hike might be.
With the right backpacking meal ideas and a stash of convenient snacks like Chomps meat sticks, you’ll have the fuel you need to crush miles, enjoy your adventure, and recover strong at the end of the day.
