The Best Vegan and Gluten-Free Backpacking Food
Backpacking can be a fantastic experience, but it often involves sacrifices on what kinds of food you get.
The challenge may seem even more daunting if you’re a vegan or trying to maintain a gluten-free diet while backpacking.
But fear not! With careful planning and preparation, it’s possible to easily make tasty and nutritious vegan and gluten-free backpacking meals.
For about 15 years, I’ve been a vegan, and a few years ago, I decided also to adopt a gluten-free diet.
Adopting a gluten-free diet made it more challenging to find snacks and meals for my backpacking, hiking, and camping trips.
But I didn't let that stop me from exploring the great outdoors! With careful planning, you can also find vegan and gluten-free backpacking options that are both tasty and nutritious.
This post will share some of my favorite tips for finding healthy gluten-free, vegan backpacking foods. This will keep you adventuring outdoors without eating gluten or dairy products.
One of the best things about the foods in this post is that they will sustain you during your long hike. They will also provide you with plenty of energy for the journey.
Whether you enjoy backpacking overnight or prefer day hikes, these foods will help fuel your body and give you the energy you need to keep going.
Read on for some tips and ideas for vegan and gluten-free backpacking foods. We will also look at some helpful backpacking tips!
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What Are the Characteristics of Good Backpacking Foods?
Here are some qualities to look for when choosing gluten-free, vegan backpacking foods:
Preparation Time: Choose foods that have a quicker prep time.
High Protein: Look for high-protein snacks like nuts, nut butter, and seeds.
High Carb: Energy-dense carbohydrates can provide quick fuel. Try oatmeal, cereal, or quinoa. These unrefined carbs will help keep your blood sugar levels stable.
Non-Perishable: Look for shelf-stable food items that won't spoil in your pack. Examples include grains, dehydrated gluten-free food, nut butter, and energy bars.
Easy to Pack: Vacuum seal or repackage bulky items in a Ziploc bag to save space in your backpack.
Lightweight: Choose lightweight but filling items such as trail mix, popcorn, and rice cakes. Avoid things like canned goods. These can be a bit heavy and add extra weight to your pack.
Minimally Processed: Select minimally processed food options like gluten-free oats whenever possible.
Calorie Dense: Choose calorie-dense snacks like dark chocolate or peanut butter packets. These will help you ensure you meet your caloric needs throughout the day.
Nutrient-dense: Choose foods with essential vitamins and minerals that provide energy and nutrition.
Portable: Select snacks or meals that come in small containers or pouches and are easy to carry.
The Best Vegan and Gluten-Free Backpacking Food
Eating healthy on a backpacking trip is essential. And there are many ways to ensure you get the proper nutrition.
Some of the foods listed below are healthier than others. For example, opting for snacks with no added sugar or oil is always a good choice.
But even if you opt for the less healthy options presented, everything on this list is still nutritious! So, no matter what food you take with you, you know you'll get the nutrients your body needs.
The foods listed in this post do not contain gluten as an ingredient. But please check the labels before buying them to ensure there are no cross-contamination concerns. This will also ensure that there have been no ingredients that have changed since the date of this post.
Here is the ultimate guide to the best gluten-free, vegan backpacking foods for energy, nutrition, and portability:
Gluten-Free Oatmeal Packets
There are lots of great gluten-free breakfasts. But oats are my favorite! Oats are a great source of carbohydrates and contain essential vitamins, minerals, and proteins. They’re also versatile.
Add hot water to the oats, and you're good to-go! You can eat oats as a hot breakfast cereal or add them to trail mix as an easy snack.
Adding seeds, such as chia seeds, nuts, or fruits, makes for a solid breakfast! Quaker gluten-free instant oatmeal is excellent and has various flavors!
Nuts and Seeds
Nuts and seeds are high in protein, healthy fats, and fiber. Plus, they're lightweight and portable. I love to pack almonds and walnuts.
Sunflower and pumpkin seeds are great options too! Try adding a variety of nuts and seeds to your trail mix for extra energy.
Dried Fruits
Dehydrated fruit is a lightweight, non-perishable snack that provides essential vitamins and minerals. They will also provide you with natural sugars for energy.
Some great options include:
Nut Butter
Nut butter, such as peanut butter or almond butter, makes for an excellent on-the-go snack. They’re packed with protein, healthy fats, and energy-boosting carbohydrates.
My kids love Justin's nut butter. They even have some that come in convenient on-the-go packs! I usually opt for almond butter, made with only almonds for myself.
Bars
Granola bars and protein bars are great sources of convenient and nutritious calories. Look for bars that contain minimally processed items in the ingredient list.
Protein bars made from gluten-free and vegan ingredients are great for fueling up fast. I love Lara Bars because they’re minimally processed and made with simple ingredients. They also come in so many delicious flavors!
I also like to take my homemade energy bars. This is the cheapest and healthiest option! A couple of great-tasting protein bars are Aloha Bars and IQ Bars.
Pro tip - choose a bar with at least 5-10 grams of protein.
Related: No-Bake Energy Bites Recipe
Trail Mix
Trail mixes are excellent sources of healthy fats, carbs, and proteins that can be enjoyed on the go. You can buy store-bought trail mixes or make your own out of nuts, seeds, and dried fruit.
Gluten-Free Crackers
Gluten-free crackers make a great on-the-go snack and can be topped with nut butter for extra flavor. Mary's Gone crackers are great because they are minimally processed and made with wholesome ingredients. There are also several brands of rice crackers that are gluten-free and vegan.
Dark Chocolate
Indulge your sweet tooth with dark chocolate, which is high in healthy antioxidants and magnesium. Be sure to look for dark chocolate that contains little added sugar.
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Gluten-Free Bread
Look for gluten-free bread made from gluten-free grains such as rice or quinoa. These can be used to make sandwiches on the trail.
Schar gluten-free bread is an excellent brand if you’re looking for a gluten-free bread option while on a backpacking trip. Not only does it taste good, but it also has safe ingredients for people with gluten allergies or celiac disease.
Schar bread is highly processed. Even though highly processed foods may not be the healthiest option, you can still enjoy them every once in a while!
Rice Cakes
A quick snack option, rice cakes come in various flavors and provide carbohydrates for energy. I like the Lundberg brand because it's minimally processed. The only ingredient is brown rice!
Fruits
Choose nutrient-dense fruits such as apples, pears, tomatoes, plums, peaches, bananas, and oranges. These can provide a quick source of vitamins and minerals. Any fruit that does not have to be refrigerated will work well!
Pre-cooked Rice and Quinoa
Keep pre-cooked rice on hand for easy access to carbohydrates when you have a long day on the trail. Seeds of Change has several varieties of rice and quinoa packages that will provide you with energy and nutrition for your backpacking trip!
Gluten-Free Tortillas
Corn tortillas are an easy way to add carbohydrates to any meal without gluten. These also tend to be minimally processed.
Gluten-free tortillas are also good for backpacking trips but tend to be highly processed. Mission and other brands offer good gluten-free options, and they can make for a satisfying snack if paired with some nut butter.
Remember to limit your intake of highly processed food while in the wilderness to maintain your health and energy levels!
Cereal
Packing hot cereal like quinoa flakes is a great way to ensure a nourishing breakfast, even in the wilderness. Nature's Path also has several varieties of gluten-free breakfast cereals that you could try.
Protein Powders
Barney's powdered almond butter is a great option to add to plant milk (like soy or almond). They have a chocolate and plain flavor.
Look for protein powders without a lot of added sugar. Plant Fusion and Garden of Life are protein powder options made with natural ingredients.
Dried Soup Mixes
Dried soup mixes offer a quick and easy way to whip up warm meals during your journey.
Dr. McDougall has several varieties of soups that are gluten-free and vegan. Some of them are not gluten-free, however.
Many dried soup mixes are high in sodium. So be sure to limit these while hiking, as salt has a dehydrating effect on the body.
Gluten-Free Noodles
Instant noodles make an excellent base for simple trail meals that can be spiced up with sauces or dried seasonings. Lotus Foods has several varieties of gluten-free noodles.
Popcorn
Popcorn is an excellent gluten-free and vegan backpacking food. It's lightweight, non-perishable, and nutrient dense.
Popcorn contains fiber, antioxidants, and some vitamins and minerals. Plus, it's an easy snack to make on the go with a few basic ingredients, such as olive oil and popcorn kernels.
You can also bring pre-popped popcorn. Lesser Evil has gluten-free, vegan popcorn.
Beans
Packaged beans are an excellent option for backpacking, and A Dozen Cousins brand is a good option. They are great because they are pre-cooked, and you can get the nutrition of beans without having to carry around heavy cans!
Beans are high in protein and provide excellent nutrition for long-haul treks.
Freeze-dried food
Freeze-dried food is an excellent choice for backpacking, as it’s lightweight, easy to prepare, and nutritious. These meals are made of dehydrated ingredients, such as dehydrated veggies. This makes them non-perishable.
Backpacker's Pantry is one brand that makes a variety of freeze-dried meals perfect for taking on the trail. Some of their varieties are vegan and gluten-free, but not all. They need minimal preparation and can be rehydrated with hot water.
This makes them perfect for those looking to pack light while still having delicious meals during their outdoor adventures!
Side note. Mountain House and Expedition Foods are popular brands that sell emergency preparedness meals that those who are gluten-free take backpacking. But, these freeze-dried meals are only gluten-free. They are NOT vegan.
Tips For a Successful Backpacking Trip
Food Planning: Plan your meals ahead of time. Bring enough food for the length of your trip, plus extra. Also, research the local grocery stores ahead of time in case of an emergency.
Cooking Supplies: Make sure to bring all the essentials to prepare your meals, such as the following:
Food Storage: Store your food in a sealed bear canister or hang it from a tree branch away from animals.
Staying Hydrated: Bring plenty of water, and make sure to drink often. Consider bringing electrolyte-enhanced drinks for extra energy.
Packing: Pack light but don't forget the essentials like headlamps, first-aid kits, and maps. Make sure you plan for changes in weather and terrain.
Research: Read up on your trip ahead of time so you know what to expect and how to prepare.
Clothes and Footwear: Bring the right clothes and footwear for your excursion. Make sure they are comfortable but also functional.
Hiking boots: Look for cushioning and good grip on different terrain.
Sleeping Bags: Bring a sleeping bag appropriate for the conditions you'll encounter during your trip.
Sun Protection: Don't forget sunglasses, hats, and sunscreen for sunny days in the wilderness.
Cell Phone Service: Check if your phone will have service during your trip. Bring backup communication devices if necessary.
Backpack: Choose one that fits your body and holds all the essential items.
Tent: Select one that is lightweight, waterproof, and easy to set up. If your tent is new, try setting it up before you go on your trip to test it out.
Water filter or water purification system: These are necessary when using natural water sources while camping.
Boiling Water While Backpacking
Boiling water is an essential part of cooking on a backpacking trip. Whether you need to make gluten-free oat packets or want to boil water to drink, it's important to know how to boil water safely.
Here are some tips for boiling water while camping:
Use a camp stove or fire pit.
Make sure the burner is stable and secure.
Fill the pot with clean water and consider using a filter if needed.
Once the water boils, turn off the heat as soon as possible.
Let the boiled water cool before consuming it or using it in recipes.
Wrapping it up
To wrap it up, eating gluten-free and vegan while backpacking might initially seem difficult. But it's pretty easy once you’ve researched and know what to look for.
You can enjoy a delicious meal while camping in nature with the right snacks and ingredients. Ensure you have all the essential items for a successful trip, like the right gear, water filter, or purification system.
Camping is a great way to get out with friends and family, create lasting memories, and make the most of the great outdoors. With these tips, you're sure to have an enjoyable backpacking experience!
With some planning and the right food, you can enjoy your camping adventure and have peace of mind that you won’t need to sacrifice your dietary restrictions.
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