By Aaron Owens Mayhew, MS, RDN, CD • Updated June 13, 2022

This post may contain affiliate links.

Can’t stomach another packet of instant oatmeal? You’ll actually look forward to breakfast with Backcountry Foodie’s ultralight Lemon Blueberry Oatmeal recipe.  The serving size shown provides 510 calories and a healthy serving of protein and fiber to boot! Now, that’ll fuel your body for those morning miles on the trail. Leave those packets on the grocery store shelf and take your backpacking breakfast to the next level. Your body will thank you.

Want to leave your stove at home or prefer overnight oats? Maybe give our no-cook Nut Butter Morning Oats or Granola with Milk and Berries recipes a try.

Lemon Blueberry Oatmeal

Backcountry Foodie Recipe

You won't leave camp hungry after eating this hearty bowl of oatmeal. You might even want to consider including it as a breakfast option home.

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NUTRITION (per serving)

cal/oz 131

cal/gram 4.7

Calories 510 kcal

PROTEIN 16 g

CARBS 62 g

Fiber 7 g

Added Sugar 13 g

Fat 23 g

Sodium 115 mg

Home Prep Time 3 mins

Field Prep Time 4 mins

WT/SERVING 3.9 oz (109 g)

MEAL PREPCook, Dehydrator Not Required

Diet TYPESDairy-Free, Gluten-Free, Kid-Friendly, Low-Sodium, Vegan, Vegetarian

Servings1 serving

INGREDIENTS

 

US CustomaryMetric

 

1x2x3x

• ½ cup oats, quick-cooking
• ¼ cup milk powder, whole
• 2 Tbsp blueberries, freeze-dried
• 2 Tbsp almonds, sliced
• 1 Tbsp brown sugar
• 1 packet True Lemon™ powder
• ½ Tbsp coconut oil

OPTIONAL

• almond milk powder (substitution), vegan option
• coconut milk powder (substitution), vegan option
• soy milk powder (substitution), vegan option
• 2 Tbsp blueberries, dehydrated (substitution)
• lemon powder, homemade (substitution)
• brown sugar substitute (substitution), no-added-sugar option

INSTRUCTIONS

HOME

• Put all dry ingredients in a bag or container to be used in the backcountry.
• Pack 1/2 Tbsp (7 g) coconut oil in a leakproof container to be added when the meal is consumed. We recommend double bagging the oil in the event there is a leak.

FIELD

• Add 8 oz (240 mL) hot water or to the desired consistency.
• Stir and let stand to allow the blueberries to rehydrate and oatmeal to thicken.
• Add 1/2 Tbsp (7 g) coconut oil.
• Stir to mix well and enjoy!

NOTES

NUTRITION

• Total sugar (per serving): 31 g, including 13 g added sugar
• To reduce added sugar by 13 g, replace brown sugar with brown sugar substitute.
• To reduce calories by 60, do not add the 1/2 Tbsp (7 g) of coconut oil.

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ABOUT THE AUTHOR:

Aaron Owens Mayhew, MS, RDN, CD, is a registered dietitian and ultralight long-distance backpacker with over 20 years of nutrition and backpacking experience. She’s also the founder and owner of Backcountry Foodie, an online ultralight recipes and meal planning platform for backpackers. She also enjoys teaching hikers about backpacking nutrition via virtual masterclasses, YouTube videos, and podcast episodes. You can follow Aaron’s adventures in the kitchen and the backcountry via Instagram and Facebook.