Last Updated on 10/2025 by Mom Goes Camping
Planning meals for your next backpacking trip doesn’t have to be complicated or expensive. After years of testing different meal strategies on the trail with my family, I’ve learned that the best backpacking meals are lightweight, calorie-dense, and actually enjoyable to eat after a long day of hiking.
In this guide, I’m sharing 29 backpacking meal ideas that I’ve personally tested and refined over dozens of trips. Most can be made with everyday supermarket foods, though I’ll also share some of my favorite dehydrated options for those who want to take their trail meals to the next level.
If you’re completely new to backpacking food, I recommend starting with my comprehensive guide on What to Eat When Backpacking to understand the basics of trail nutrition and meal planning.
The meal ideas below are organized into categories based on how you’ll prepare them:
Note: If you invest in a dehydrator, you’ll dramatically expand your meal options. Below are some meals I’ve made using my dehydrator. All the recipes are available in my eBook, which you can get here.
Breakfast Ideas for Backpacking
1. PNB Tortilla Roll-Ups
Tortillas paired with peanut butter (PNB) deliver the perfect combination of calories and protein to fuel your morning miles. The key to keeping these interesting on multi-day trips is varying your add-ins.
Pro tip from experience: Add something crunchy like peanuts or granola. The texture contrast makes these roll-ups so much more satisfying than plain PNB.
Combinations I rotate through on longer trips:
- Nutella + toasted coconut flakes
- PNB + marshmallow fluff
- PNB + dried banana chips
- PNB + dark chocolate bits + dried fruit
- PNB + dried apples (soak in water first to soften – game changer!)
Nutella is even better than PNB!
Peanut butter, raisins, Grape Nuts cereal, and honey wrapped in a tortilla. Idea and image courtesy of OakleyOriginals.
Tortilla with peanut butter + marshmallow fluff + nuts for crunchiness
2. Oatmeal, Made Exciting
Plain oatmeal gets boring fast, especially on trips longer than a few days. After testing dozens of combinations, I’ve found that the secret is layering different textures and flavors.
How I upgrade my trail oatmeal:
Warming spices: Cinnamon, cardamom, and ginger powder are excellent for cold mornings and actually help with digestion on the trail.
Dried fruit: I pack a different fruit combination for each day of my trip. This simple change makes morning oatmeal something to look forward to rather than just fuel.
Crunchy elements: Toasted coconut, chopped nuts, or cacao nibs add satisfying texture.
Protein boost: A scoop of nut butter or protein powder helps sustain energy through morning miles.
Superfoods: Cocoa powder, chia seeds, flaxmeal, or maca powder add nutrients without much weight.
3. Bagel Alternatives
Bagels are a backpacking classic because they’re calorie-dense and hold up well in a pack. But if you’re on a longer trip and craving variety, these alternatives provide similar calories:
- Thawed frozen waffles – Surprisingly durable and delicious with PNB
- Honeybuns – Pure trail energy (though not the healthiest option)
- Poptarts – A nostalgic favorite that actually works
- Croissants – Yes, they get flattened, but they’re still tasty
- English muffins – Sturdier than regular bread
Slather any of these with PNB, honey, or jam for a quick breakfast.
4. Dehydrated Pancakes
This is one of the easiest dehydrator recipes you can make. I cook a batch of pancakes at home, dehydrate them, and pack them for the trail. You can eat them dry as a snack, but I prefer rehydrating them in powdered milk for a few minutes to soften them up.
5. Dehydrated Carrot Cake
This recipe has become one of my go-to breakfast options. At 160 calories per ounce (nearly 6 calories per gram), it’s incredibly efficient for the weight. Like the pancakes, you can eat the dry cake pieces as-is for a sweet snack, or rehydrate them in milk made from powder for a more cake-like breakfast. Get the recipe and instructions here.
No-Cook Lunch Ideas
One of the biggest lessons I’ve learned from backpacking is that sometimes you just want to keep moving. These no-cook lunch ideas let you fuel up without stopping to set up your stove, perfect for those days when you’re trying to cover big miles or the weather isn’t cooperating.
6. Savory Tortilla Wraps
Tortillas are my secret weapon for backpacking lunches. They’re calorie-dense, have a long shelf life, and are incredibly versatile. Over the years, I’ve developed some favorite combinations:
- BBQ sauce from packet + Babybel cheese
- Olives + string cheese
- Peanut butter + teriyaki jerky (sweet and savory works surprisingly well)
- Dried cauliflower + walnuts + sundried tomatoes (recipe here)
Pro tip for long trips: Put a piece of parchment paper between your tortillas to keep them from sticking together. I learned this the hard way after peeling apart a sticky mess on day three of a trip!
Dehydrated cauliflower taco “meat” on a tortilla. Get the recipe here.
7. Tuna or Chicken in Pouches + Carb + Flavorful Add-Ins
Pouches of tuna and chicken are backpacking staples for good reason. Here’s what I’ve learned about using them:
Choose tuna in oil, not water. It’s significantly more calorie-dense, and those extra calories matter when you’re carrying everything on your back.
For a more luxurious trail lunch, splurge on smoked tuna or smoked salmon pouches.
My favorite combinations:
- Tuna + salt and vinegar chips (the vinegar flavor cuts through the richness)
- Tuna + crushed crackers + mayo and hot sauce packets
- Tuna + raw ramen noodles + hot sauce (yes, raw ramen!)
- Tuna + croutons + sundried tomatoes
- Tuna on bread + cheese, mayo, olives, pesto
- Chicken + corn nuts + mayo packet + mustard packet
8. Hearty Sandwiches
The secret to sandwiches that don’t get boring is variety in both your bread and fillings. With some creativity, you can create dozens of variations.
Important tip: Don’t make sandwiches more than a day ahead of time. Assemble them on the trail to avoid soggy bread.
Bread options beyond basic sliced bread:
- Bagels
- English muffins
- Croissants (they get smashed but still taste delicious)
Filling ideas I rotate through:
- Cheese + salami: The classic trail combo that never disappoints
- PNB + honey: Tip: Put the honey on first and let it soak in for a minute before adding the peanut butter. This prevents the honey from making everything slippery.
- PNB + Fritos or tortilla chips: The crunchiness is incredibly satisfying
- PNB and jelly: A childhood favorite that still works on the trail
- Avocado or guacamole + cheese + hot sauce: Use guacamole powder to save weight
- Sandwich dipped into olive oil: Add Italian seasoning to the olive oil for a gourmet touch
- Cream cheese: Look for packets of shelf-stable cream cheese designed for backpacking
- Sun-dried tomato: Available in pouches or jars (repackage into bags). Lasts a surprisingly long time unrefrigerated and adds amazing flavor
- Smoked tofu: I find shelf-stable smoked tofu in ethnic stores and some health food stores. It’s an excellent vegan option and a nice change from salami
- Olive tapenade: Available in plastic tubs or repackage into reusable bags
9. Raw Ramen (or Fritos) + PNB + Hot Sauce
Yes, you can absolutely eat raw ramen! While I personally prefer cooked ramen for dinner, raw ramen makes a surprisingly quick and satisfying lunch when you don’t want to stop hiking.
How to make it:
- Crumble the ramen into a bowl
- Mix peanut butter into it
- Add hot sauce to taste
- Eat with a spoon
A popular variation: Fritos + peanut butter + hot sauce. My dad swears by this combination!
10. Crackers + Cheese + Salami
Let’s be honest: crackers always get smashed in your pack eventually. Instead of being disappointed, embrace it!
When your crackers turn to crumbs:
- Cut the cheese and salami into small chunks
- Put everything in a bowl with the cracker crumbs
- Eat with a spoon
It’s like a deconstructed charcuterie board, and honestly, it tastes just as good.
Cold-Soak Meal Ideas
Cold-soaking changed the way I approach backpacking meals. The concept is simple: rehydrate dried foods with cold water instead of cooking them. No stove needed, yet you still get a moist, satisfying meal instead of eating dry food all day.
Many supermarket foods work well with cold-soaking, and most DIY dehydrated foods can be cold-soaked too. This method is especially popular with ultralight backpackers who want to eliminate stove weight.
Read more about cold-soaking backpacking meals here.
11. Fantastic Tacos
The Fantastic brand makes an instant taco filling mix that cold-soaks beautifully. Just add hot or cold water and wait for it to rehydrate.
For a more substantial backpacking lunch, I also cold-soak some refried bean powder (available in most supermarkets) and add BBQ sauce from a packet plus some string cheese. The combination is legitimately delicious.
12. Falafel Mix + Goldfish Crackers
This combination sounds odd but works incredibly well. Cold-soak falafel mix until softened, spread it on a tortilla or your preferred carb, then add Goldfish crackers for texture.
Alternatively, mix the Goldfish crackers directly into the rehydrated falafel and eat it with a spoon. My daughter actually requests this meal!
13. Hummus
Hummus is one of my favorite backpacking foods. It’s packed with protein, iron, and other nutrients, and it dehydrates down to around 180 calories per ounce – incredibly efficient for the weight.
On the trail: Add a bit of dry hummus powder to a cup with hot or cold water. Let it soak for a few minutes until it reaches a spreadable consistency. Then spread it on a tortilla, bagel, or crackers.
Add pumpkin seeds for crunch or sundried tomatoes and olives for a seriously gourmet trail lunch.
You can find boxes of instant dry hummus mix in stores, or make your own if you have a dehydrator. Get the recipe here.
14. Other Instant Dry Spreads
Beyond hummus, there are other instant dry spreads worth trying:
Two of my favorites:
- Guacamole powder + yogurt powder
- Ranch dressing powder + freeze-dried cheese powder
Mix the two powders together before your trip. On the trail, add a small amount of water to make a thick spread and put it on your favorite trail bread.
Add salami, TVP, or other fillings to make it a complete meal.
15. Frito Pie
Fritos are insanely calorie-dense, which is why they’re beloved by backpackers. My dad, for example, just mixes Fritos directly with PNB for his lunch (though I find this a bit much).
For a slightly more balanced option, make “Frito Pie”:
- Put refried bean powder and/or dehydrated beans in a bowl (you can also use TVP + tomato sauce powder)
- Add water to rehydrate
- Mix Fritos into the rehydrated beans
- Eat with a spoon
Hot Dinner Ideas
After a long day of hiking, there’s something deeply satisfying about a hot meal. These dinners require a stove and pot, but they’re all simple to assemble and cook. Most are made from ingredients you can find at any supermarket.
16. Mac ‘n Cheese + Add-Ins
Plain boxed mac and cheese is fine, but with a few simple additions, it becomes a genuinely delicious trail meal. The photo below shows Velveeta shells and cheese cooked with freeze-dried peas and a packet of tuna mixed in after cooking. It ends up being just as good as any commercial backpacking meal, but costs a fraction of the price.
You can customize this endlessly by adding different proteins (TVP, salami, shelf-stable tofu, nuts) and vegetables (bulk freeze-dried or DIY dehydrated).
17. Thai Noodles
One packet of ramen plus 2 tablespoons of peanut butter gives you approximately 550 calories – a solid trail dinner. You can also make this with rice noodles.
How I make it more exciting:
- Dried peppers, scallions, or other vegetables
- Hot sauce, sriracha, or chili paste
- Powdered ginger
- Soy sauce (from packets or soy sauce paste)
- Sesame seeds
18. Backpacker’s Pizza
This is a fun meal that feels special on the trail. Heat tortillas or pita bread on your stove or over the campfire. Top with sauce (ketchup packets, tomato paste in a tube, or Boboli pizza sauce packets). Add cheese and pepperoni or salami slices. Wait a few minutes for the cheese to melt on the hot bread.
To add nutrition and take it up a notch, include sundried tomatoes, pine nuts, or other favorite pizza toppings.
19. Instant Soup + Tortillas or Croutons
This simple meal is surprisingly filling. Cook your instant soup, then mix in strips of tortillas or croutons. The added carbs boost calories and improve the texture.
Add freeze-dried meat, salami, or dehydrated beans for protein to make it a complete meal.
20. Tortellini + Sauce Mix
Barilla makes shelf-stable tortellini that’s perfect for backpacking.
Trail preparation:
- Cook the tortellini until al dente
- Make sure there’s just a bit of water remaining in the pot (as much as you need for the sauce)
- Mix in your sauce powder
- Cover and wait 5 minutes for the powder to rehydrate
- Enjoy!
21. Tabouli with Instant Refried Beans
Several brands make boxed instant tabouli with dried vegetables. Pair this with instant refried beans for a complete, satisfying meal.
The only downside is that you really need two pots to make this properly. When everything gets mixed together, the texture becomes less appealing. But if you don’t mind that, you can make it in one pot.
22. Couscous + Tuna from a Pouch
Couscous is one of my absolute favorite backpacking foods because it cooks almost instantly. Choose a brand of boxed couscous that includes dried vegetables, or add your own from bulk freeze-dried or DIY dehydrated supplies.
Add protein like tuna from a pouch for a quick, nutritious dinner.
23. Falafel
If you’re feeling ambitious and want to make a proper dinner, falafel is excellent. Several brands make instant falafel mix. Bring a small bottle of oil and fry the falafel in your pan.
If you don’t want to bother with frying, just cold-soak the falafel mix to rehydrate it, then serve it over couscous or another carb.
24. Pasta + TVP + Instant Sauce + Hard Cheese + Olives
TVP (textured vegetable protein) is an excellent vegan protein for backpacking, though it has virtually no taste on its own. The key is adding lots of seasonings and flavorful ingredients.
In this dinner, I add vegan cheese and shelf-stable olives from a pouch. The fattiness from the olives and cheese makes the meal taste incredibly good. Get the recipe and instructions here.
25. Mashed Potatoes + Dried Mushrooms + Shelf-Stable Vegan Hot Dogs
I recently discovered some brands selling shelf-stable hot dogs, and they’ve become a favorite for shorter trips. They’re not the lightest option because of their moisture content, but I don’t mind carrying the extra weight when I know I’ll enjoy dinner.
You can also dehydrate hot dogs yourself if you have a dehydrator.
For this meal, I add dried mushrooms to instant potato flakes and foraged greens when available. Get the recipe and instructions here.
26. Stove Top Stuffing + Add-Ins
Stove Top Stuffing mixes are a backpacking staple, but they’re quite boring and lack nutrition on their own. The solution is adding other ingredients.
The photo shows stuffing with freeze-dried peas and chicken from a pouch.
How to prepare:
- Add dry peas to water
- Wait for the water to boil, then turn off the stove
- Add the stuffing mix, cover, and wait 5 minutes
- Add the chicken and any seasonings
Note: If using freeze-dried chicken or other dry proteins, add them at the beginning with the peas.
27. Boxed Indian Meals + Instant Rice
I love boxes or cups of instant Indian meals for backpacking. Many contain dried chickpeas or lentils, making them excellent vegan backpacking options. This brand is particularly good and is both vegan and gluten-free.
Simply add water, cook for a few minutes, and eat.
Pro tip: Line your bowl with a tortilla. It makes cleanup much easier!
28. Cheddar Mashed Potatoes with Beef
This meal combines instant cheddar mashed potatoes with dehydrated beef stroganoff. You could also use TVP, refried bean mix, or freeze-dried meat as your protein.
Important cooking note: Because mashed potatoes cook instantly, you need to rehydrate the other ingredients first!
Trail preparation:
- Add water to the pot (use the exact amount required for the mashed potatoes plus a tiny bit more for rehydrating the add-ins – too much water makes runny potatoes)
- Put your dry add-ins in the water
- Boil until the add-ins are soft, then turn off the stove
- Add the mashed potato flakes and seasonings
- Enjoy!
29. Jambalaya from Instant Rice and Salami
Here’s another easy backpacking meal using supermarket ingredients.
How to make it:
- Add instant rice and water to your pot
- If using dried proteins or vegetables, add them now
- Cook until the rice is almost done with a tiny bit of water remaining (this prevents burning)
- Add seasonings and salami (or chicken from a pouch, shelf-stable tofu, etc.)
- Mix everything together, cover, and wait a few minutes
- Enjoy!
Planning Your Backpacking Meals
Having a variety of meal ideas is great, but successful backpacking food planning involves more than just picking recipes. You need to consider how much food to bring, ensure you’re getting enough nutrients beyond just calories, and create a detailed meal plan to avoid carrying too much or too little food.
If you’re looking for even more meal options, check out my guide on creating backpacking meals from supermarket foods or learn about assembling your own freeze-dried meals from bulk ingredients.
Take Your Backpacking Meals to the Next Level
For truly delicious trail meals with detailed recipes, check out my dehydrator backpacking meals book. It includes recipes for DIY trail bars and lots of meals that can be cold-soaked, plus comprehensive information on backpacking meal planning and nutrition.
Since you made it to the end of this guide, I’ll give you 50% off. 🙂
Image credits:
“IMG_1009” (CC BY-NC-SA 2.0) by Autumn Sweater
“Breakfast of Champions: peanut butter, r” (CC BY 2.0) by OakleyOriginals
“Hiking volcanoes in Guatemala” (CC BY-NC-SA 2.0) by guillermogg
“trail lunch” (CC BY-NC-SA 2.0) by mizinformation
“falafel” (CC BY-NC 2.0) by Tarable1
