The Power of Protein and Healthy Fats in Backpacking Meals
By Aaron Owens Mayhew, MS, RDN, CD
Published September 20, 2024
This post may contain affiliate links.
Did you know that choosing backpacking foods with protein and healthy fats can give you a boost on the trail? The difference between backpacking meals and snacks that fuel you and others that fall flat comes down to the macronutrients: carbohydrates, protein, and fats. Making DIY backpacking meals allows you to tailor your macronutrients to match your needs.
Picture this: You’re halfway up the mountain, your legs are burning, and you still have miles to go before you reach camp. You take a break, dig into your food bag, and pull out a snack. Does it give you the energy you need to keep going—or does it leave you feeling sluggish?
In this guide, we’ll explore protein and fat…
- Why protein and healthy fats are critical for your backpacking success
- How to incorporate protein and fats into your DIY backpacking meals
- How making your own backpacking food saves you time and money on the trail
Plus, we’ll share expert tips from Backcountry Foodie to help you optimize your trail nutrition. Ready to dive in?
Why Protein and Fats Matter for Backpacking
Whether hiking, biking, or exploring the outdoors via your favorite sport, your body burns a lot of energy. Protein and healthy fats are vital players in keeping you going. Choosing backpacking foods with protein will help your muscles recover.
Protein: The Building Block for Recovery
Protein is essential for repairing and building muscle. Every step you take, and every hill you climb strains your body, and protein helps your muscles recover after each day of activity. Without enough protein, your muscles might not bounce back as quickly, leaving you sore and fatigued for the next leg of your adventure. Choosing backpacking foods with protein can ensure you get enough throughout the day.
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Some great sources of lightweight, packable protein include:
Dried Whole Egg and Dried Egg White Powders
Dehydrated Beans & Legumes – Refried Beans, Garbanzo Beans, Lentils
Fats: Energy for the Long Haul
Fats are the powerhouse of your backpacking meals. While carbs give you a quick burst of energy, fats provide sustained fuel over the day. Plus, fats are more calorie-dense than protein and carbs, meaning you can pack a smaller volume of food while still getting the calories you need to keep moving.
Consider adding these healthy fats to your meals:
Olive Oil – A hiker’s secret weapon!
Nuts & Nut Mixes
DIY Backpacking Meals: Customization is Key
Creating your own backpacking meals allows you to control the ingredients and nutrition and allows you to experiment with new flavors and foods that keep you energized on the trail. Here’s how to build DIY meals rich in protein and fats.
Step 1: Start with a Base
Every great meal needs a solid foundation. Choose a base that’s easy to prepare on the trail and can complement a variety of protein and fat sources:
- Instant Brown Rice
- Couscous
- Precooked & Dehydrated Quinoa – High in protein!
These bases are lightweight and quick-cooking, which is perfect for backpacking. You don’t want to waste precious fuel on long cooking times!
Step 2: Add Protein
After selecting your base, it’s time to add some muscle-repairing protein. Picking backpacking foods with protein is easy when you know where to look. Mix and match based on your personal preferences:
- Powdered eggs are perfect for breakfast or to mix into a savory dinner dish.
- Jerky can be cut into small pieces and added to soups or stews.
- Foil tuna, chicken, or salmon packets are another easy-to-add protein that complements any dish. Did you know you can dehydrate tuna to reduce the weight? Here’s how!
Pro Tip: Dehydrated beans and lentils are a plant-based option that add both protein and fiber to your meal. Try rehydrating them and adding a pack of taco seasoning for a quick, satisfying dinner.
Step 3: Incorporate Fats
Once your meal is full of protein, it’s time to boost your calorie count with healthy fats:
- Olive oil is perfect for drizzling over pasta or adding to soups.
- Nut butter can be mixed into your oatmeal or eaten straight from the packet for a quick energy boost.
- Cheese (especially hard cheeses like Parmesan) adds flavor and extra fat.
Quick Tip: Mix powdered cheese with olive oil and quinoa for a delicious, creamy dish that’s high in calories and easy to cook.
Meal Examples to Try on Your Next Trip
Now that you know the basics, here are a few meal ideas to inspire your DIY backpacking menu:
- Bacon & Egg Oats: Old-fashioned rolled oats, whole egg powder, bacon bits, parmesan cheese, green onions, salt and pepper, and olive oil. Quick, easy, and protein-rich savory breakfast.
- Tuna Pasta Salad: pasta, tuna, sun-dried tomatoes, Italian seasoning, garlic powder, salt, and a splash of olive oil. High in both protein and fats, and easy to prepare with hot or cold water.
- Quinoa & Black Bean Frito Pie: quinoa, black beans, texture vegetable protein, taco seasoning, cheddar cheese. This recipe takes Skurka’s Beans & Rice to the next level!
All three recipes (and 200+ more like them) are included with our Ultralight Recipes Membership.
Why DIY? Save Money and Stay Healthy
Pre-packaged backpacking meals can be convenient, but they’re often packed with preservatives and tend to be expensive. By creating your own meals, you control the quality of the ingredients and can adjust for any dietary needs or preferences.
Not only that, but DIY meals allow you to customize portion sizes and calorie counts to match your personal needs. You can plan backpacking foods with protein and healthy fats in the amounts that work best for you. Whether you’re a thru-hiker burning thousands of calories daily or a weekend warrior looking to lighten your load, you can create meals that suit your exact goals.
Curious about how to get started?
Backcountry Foodie offers dietitian-designed meal plans and recipes that take the guesswork out of planning your trail nutrition. With our customizable meal plans, you can ensure that your meals are lightweight, nutritious, and packed with the protein and fats your body needs to perform its best.
What’s Your Favorite Backpacking Meal?
We love hearing from our fellow adventurers! What’s your favorite DIY backpacking meal? Do you have any secret ingredients that keep you fueled on the trail? Share your tips in the comments below, or tag us on social media with your best creations.
And don’t forget—if you found this guide helpful, share it with your hiking buddies! Click on the buttons to your left. 👈 Let’s help each other stay fueled for the adventures ahead.
Conclusion: Let Backcountry Foodie Help You Thrive on the Trail
If you’re ready to level up your backpacking game, there’s no better time to explore the world of DIY backpacking meals. Not only will you save money, but you’ll also fuel your body with the right nutrients for peak performance. Whether you’re a novice or a seasoned adventurer, Backcountry Foodie’s meal planning tools can help you customize meals that suit your goals.
Ready to start? Check out our full range of ultralight backpacking recipes, meal plans, and nutrition coaching today!
DISCLOSURE: Some of the links on this page are affiliate links, which means we may receive a modest commission if purchases are made through those links. This adds no cost to our readers and helps us keep our site running. Our reputation is our most important asset, so we only include links for products we use ourselves.
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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.
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