Sun-Dried Tomato Couscous | Backpacking Recipe

You won’t find boxed couscous this flavorful on the grocery store shelf. However, you will find all of the ingredients needed to make it.

sun-dried tomato couscous backpacking recipe backcountry foodie

Sun-Dried Tomato Couscous

You won't find this flavor of boxed couscous on the grocery store shelf. However, you will find all of the ingredients needed to make it. The herbs and spices used are staples in our backpacking pantry.
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4.86 from 7 votes

NUTRITION (per serving)

Kcal/oz 128
Kcal/gram 4.6
Calories 642 kcal
CARBS 79 g
Fiber 8 g
Total Sugar 5 g
Fat 28 g
Sodium 324 mg
Home Prep Time 3 mins
Field Prep Time 3 mins
WT/SERVING 5.0 oz (140 g)
MEAL PREPCold Soak, Cook, Dehydrator Not Required
Diet TYPESDairy-Free, Low-Sodium, Low-Sugar, Vegan
Servings1 serving


  • ½ cup couscous
  • 3 pieces sun-dried tomatoes, oil-free, diced
  • 2 Tbsp pine nuts
  • ½ tsp parsley, dried
  • ½ tsp oregano, dried
  • ½ tsp basil, dried
  • ½ tsp turmeric, ground
  • ½ tsp garlic powder
  • ¼ tsp black pepper
  • tsp table salt
  • 1 Tbsp olive oil


  • substitution - salt substitute, reduced-sodium option



  • Put all dry ingredients in a bag or container to be used in the backcountry. See meal prep tip below.
  • Pack 1 Tbsp (14 g) olive 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.


  • Add 6 oz (180 mL) hot/cold water to bag or container.
  • Stir to mix well and let stand until fully rehydrated.
  • Add 1 Tbsp (14 g) olive oil.
  • Stir to mix well and enjoy!



  • We recommend using kitchen scissors to cut the tough sun-dried tomatoes to save time and effort.



  • Total sugar (per serving): 5 g, including no added sugar
  • To reduce the sodium content of the recipe by 291 mg, replace the table salt with a salt substitute as desired.
  • To reduce the calories of the recipe by 120, do not add the 1 Tbsp (14 g) olive oil. Although, the meal is more flavorful with the addition of the oil.
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Aaron Owens Mayhew, MS, RDN, 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, online ultralight recipes and meal planning platform for backpackers. She also enjoys teaching hikers, like you, about backpacking nutrition via live virtual masterclasses. You can follow Aaron’s adventures in the kitchen and the backcountry via Instagram and Facebook.

Aaron & Ella Hiking Yellow Aster Butte

sun-dried tomato couscous backpacking recipe backcountry foodie
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