Must-Have Backcountry Recipes and Meal Staples
From Planning to Plate: Essential Tips for Delicious and Nutritious Backcountry Meals
Every meal can be an adventure in itself when you're out in the backcountry. The right food can fuel your journey, lift your spirits, and make your outdoor experience unforgettable. Planning your meals strategically and accordingly is crucial whether you're setting out on a multi-day trek or a weekend camping trip.
In this blog post, we’ll explore the essentials of backcountry meal planning, from lightweight, nutrient-dense staples to delicious recipes that are easy to prepare in the great outdoors.
Get ready to transform your backcountry dining experience and make every bite count!
Backcountry Meal Planning Basics
Backcountry meal planning revolves around three key principles:
Lightweight
Nutritious (and delicious)
Easy-to-cook meals.
Here are some essential tips to get you started:
Plan Your Meals Around Your Trip Duration and Activities
Short Trips (1-2 days): For shorter trips, you can afford to carry slightly heavier foods, including fresh fruits and vegetables, as spoilage is less of a concern.
Medium Trips (3-5 days): For medium-length trips, balance between fresh and dehydrated foods. Plan for a mix of quick-cook staples and more substantial meals to keep variety and morale high.
Long Trips (6+ days): For extended trips, prioritize lightweight, dehydrated, and nutrient-dense foods. Fresh items should be consumed early in the trip, and long-lasting staples like jerky, dried fruits, and instant meals become more important toward the end of your trip.
Prioritize Nutrition and Energy Density
High-Calorie Foods: When burning a lot of calories daily, high-calorie foods become essential. Nuts, seeds, dried fruits, fibre, proteins, and nut butter are excellent choices.
Balanced Nutrition: Ensure your meals provide a good mix of carbohydrates, proteins, and fats. Carbs provide quick energy, proteins sustains energy and fats offer long-lasting fuel.
Embrace the Power of Dehydration
Dehydrated Meals: These are lightweight, easy to pack, and quick to prepare. You can buy pre-packaged dehydrated meals or make your own at home.
DIY Dehydration: Consider dehydrating your own meals. It allows you to control the ingredients and portion sizes while reducing weight. I have a handful of my go-to DIY recipes.
Minimize Cooking and Cleanup
One-Pot Meals: Plan one-pot meals to simplify your cooking process. This not only saves fuel and time but also makes cleanup a breeze.
Pre-Prep Ingredients: Chop and measure out ingredients at home to save time and reduce waste in the backcountry.
Practical Tips for Efficient Meal Packing
Use Resealable Bags and Containers
Organize your meals by day and pack them in resealable bags. Making it easy to grab what you need without rummaging through your entire pack.
Label Everything
Clearly label each bag with its contents and preparation instructions. This can be a lifesaver when you're tired and hungry at the end of a long day.
Pack Smart
Place food items that you will consume later in your trip at the bottom of your pack and lighter, more frequently accessed items at the top. This will help maintain balance and make it easier to find what you need.
Balance Weight and Volume
Consider both the weight and volume of your food. Lightweight but bulky items can still take up valuable pack space. Try to find a balance that works for your pack and trip length.
Bring Minimal Cooking Gear
Stick to the essentials: a lightweight stove, a pot, a pan, a spork, a bowl or plate and a mug. Multi-purpose tools can save space and weight.
Being Conscious of What You Pack In and Pack Out
When planning your backcountry meals, be mindful of what you pack in and pack out. The goal is to minimize waste and ensure you leave no trace behind. You can just opt for minimal packaging and bring reusable containers whenever possible. For example, transfer spices, oils, and condiments into small, resealable containers instead of bringing full-sized bottles. Choose ingredients with little to no waste, such as nuts, dried fruits, and pre-packaged meals that can be consumed entirely.
Always carry a resealable bag to store any trash you generate, including food wrappers, fruit peels, and used packaging. Before your trip, remove excess packaging from your groceries to reduce the amount of waste you’ll need to carry out. By planning thoughtfully and packing responsibly, you're not just enjoying your meals in the wilderness but also playing a crucial role in preserving the natural environment. Your commitment to responsible waste management is commendable.
I’ve curated a full list of must-need items for Backcountry Camping Cooking.
Backcountry Meal Planning Basics
Remember that backcountry meal planning revolves around three key principles: lightweight, nutritious (and delicious), and easy-to-cook meals. Lightweight foods reduce the load on your back, nutritious meals keep your energy levels up, and easy-to-cook options save you time and hassle. Considering the duration of your trip, plan meals accordingly to ensure you have enough food without overpacking.
10 Essential Meal Staples
Instant Oats: Instant oats are a quick and filling breakfast option. Just add hot water, and you're good to go. I like to add dried bananas, dates, walnuts, and pumpkin seeds to give myself more calories. (Plus, they taste so much better!)
Dehydrated Meals: Lightweight and convenient, these meals just need hot water to rehydrate. Here’s a suggested list of my favourite dehydrated meals to buy.
Trail Mix and bars are a perfect snack packed with nuts, dried fruits, and chocolate for a quick energy boost. My personal favourite is Cliff Bars because they are the perfect amount of calories needed for a quick break!
Jerky: High in protein and easy to pack, jerky is great for a midday snack.
Canned Tuna: Although canned tuna can be considered a heavier option, it is the perfect go-to quick lunch option. Packed with protein, just wrap it up.
Speaking of wraps, I like to bring a few extra because you can put anything in a wrap - giving you extra calories when needed.
Olive Oil: Olive oil is needed for essentially everything! By adding olive oil to your DIY dehydrated meals, you’re restoring the fat content, which will give your meals a better texture.
Enhance your DIY dehydrated meals with salt and pepper. When you dehydrate your own meals, the taste tends to minimize. By adding salt and pepper, you’ll bring your meal back to life.
Golden Grill Hash browns is the absolute go-to breakfast staple. We enjoy them on every trip!
Chocolate Almonds when you need something sweet (cause let’s be honest, you will).
Easy DIY Dehydrated Backcountry Recipes
Backcountry Taco Bowls
Taco bowls are a versatile and flavorful option that can be customized to your taste and easy to make in the backcountry.
If you’re vegetarian or vegan, substitute the ground beef with a 3-Bean Medley! Dehydrate chickpeas, black beans, and kidney beans! Ingredients:
Dehydrated pre-cooked rice of choice or quinoa.
Dehydrated ground beef
Taco seasoning (pre-mixed or homemade)
Dehydrated black beans
Dehydrated Salsa
Diced dehydrated vegetables (bell peppers, onions, tomatoes)
Shredded cheese (optional, can be pre-shredded and vacuum-sealed)
Avocado (optional)
Hot sauce packets (optional)
Olive Oil
Preparation Steps:
Start with ground beef by boiling a pot of water. Break up the ground beef into small pieces and boil for 10-12 minutes. Strain and ensure that the majority of the fat content is out of the beef. I typically cook ground beef at 145°F (65°C) and leave it running for 6 to 8 hours. I typically check it when I wake up in the morning.
Cook your rice of choice or quinoa. Spread in a single layer on parchment paper or liners of the dehydrator trays. Dehydrate at 125°F for 5 hours or until fully dry.
Cut your veggies into small pieces and cook through. I find it much easier to cook than dehydrate. Dehydrate at 125 F until crisp or hard. Open and rinse your black beans. Dehydrating will take anywhere from 4 to 12+ hours. (Typically 5-6; you can place them in at the same time as your rice.)
Open your jar of salsa and place it on a fruit roll sheet (full plastic). Dry at 125°F / 52°C. Drying time will vary, but 8-12 hours is a good base to see leather forming. Once it's dehydrated, it will look like a fruit roll-up.
Once everything has been dehydrated, measure each ingredient out into a labelled reusable bag. For 2 servings approx 1 - 1 1/12 cup rice, and 1 cup ground beef.
Rehydrate: Start by boiling your water at the campsite. Let it cook for a few minutes before adding any food. Rehydrate the ground beef, salsa, veggies, and black beans in the boiling water. Add 2 tbsp of olive oil and stir. Let it boil for 2-5 minutes, then remove your pot from the fire/element. It's important to let the pot stand for another 10-15 minutes.
Combine: Once everything is cooked and rehydrated, add the taco seasoning, stirring until well combined.
Serve: Top with shredded cheese, avocado and a drizzle of hot sauce if desired. Enjoy your hearty taco bowl in the great outdoors!
One-Pot Pasta
This one-pot pasta is a quick and comforting meal that requires minimal cleanup. It's ideal for backcountry adventures, and the best part is that you can customize it to your preferences!
If you need some extra protein, try a Chickpea Pasta!
Ingredients:
Dehydrated Pasta (penne and fusilli will take less time to rehydrate)
Dehydrated tomatoe sauce
Dehydrated vegetables (zucchini, mushrooms, spinach, onions, etc)
Dehydrated, canned chicken or canned tuna (optional)
Olive oil (in a small travel container)
Italian seasoning mix
Parmesan cheese (optional, can be pre-grated and vacuum-sealed)
Preparation Steps:
Boil Water: Start by boiling water in a pot. Once boiling, add the pasta and cook until al dente. Spread in a single layer on parchment paper or liners of the dehydrator trays. Dehydrate at 125°F for 5 hours or until fully dry.
Open Tomatoe Sauce and place it on a fruit roll sheet (full plastic). Dry at 125°F / 52°C. Drying time will vary, but 8-12 hours is a good base to see leather forming. Once it's dehydrated, it will look like a fruit roll-up.
Add Veggies: Cut your veggies into small pieces and cook through. I find it much easier to cook than dehydrate. Dehydrate at 125 F until crisp or hard. Open and rinse your black beans. Dehydrating will take anywhere from 4 to 12+ hours. (Typically, 5-6; you can place them in at the same time as your rice.)
Once everything has been dehydrated, measure each ingredient out into a labelled reusable bag.
Rehydrate: Start by boiling your water at the campsite. Let it cook for a few minutes before adding any food. Rehydrate the pasta, tomatoe sauce, and veggies in the boiling water. Add 2 tbsp of oil and stir. Let it boil for 2-5 minutes, then remove your pot from the fire/element. It's important to let the pot stand for another 10-15 minutes.
Combine: Once everything is cooked and rehydrated, add the Italian seasoning, salt, and pepper, stirring until well combined. Optional to add canned chicken or tuna.
Serve: Top with shredded cheese, avocado and a drizzle of hot sauce if desired. Enjoy your hearty taco bowl in the great outdoors!
Backcountry Chilli
My backcountry chilli is one of the recipes I will make all together and then dehydrate. It’s the perfect filling and warming meal perfect for cool backcountry nights. It’s easy to prepare with dehydrated ingredients. Remember to bring garlic bread!
Ingredients:
1 pound ground beef
1 onion, chopped
1 green pepper, chopped
1 (15-ounce) can tomato sauce
1 (15-ounce) can kidney beans
1 (14.5 ounces) can stewed tomatoes
1 ½ cups water, or as needed (Optional)
1 pinch chilli powder, or more to taste
1 pinch of garlic powder
salt and pepper to taste
1. Place ground beef and onion in a large saucepan over medium heat; cook and stir until meat is browned and onion is tender, about 5 to 7 minutes. Drain fat as much as possible.
2. Stir in tomato sauce, kidney beans, and stewed tomatoes with juice. If you prefer a thinner consistency, you can add water. Season with chilli powder, garlic powder, salt, and black pepper. Bring to a boil, reduce heat to low, cover and let simmer for 15 minutes.
3. Dehydrate the chilli at 145 F (I've chosen this temperature because of the beef) for 6-8 hours or overnight.
Preparation Steps:
Rehydrate: Start by boiling your water at the campsite. Let it boil for a few minutes before adding any food. Rehydrate the chilli. Add 2 tbsp of oil and stir. Let it boil for 2-5 minutes, then remove your pot from the fire/element. It's important to let the pot stand for another 10-15 minutes. You can add in additional chilli seasoning and salt and pepper if needed.
Serve: Top with shredded cheese, avocado and a drizzle of hot sauce if desired. Enjoy your hearty taco bowl in the great outdoors!
Optional Sides: If you want to serve the chili with rice, pasta, or garlic bread, prepare these sides separately while the chili simmers.
Serve: Enjoy a hearty and warming bowl of chili, which is sure to keep you fueled for the next leg of your adventure.
Prepackaged Dehydrated Meals
While preparing your backcountry meals is rewarding and often more cost-effective, it’s also smart to have prepackaged dehydrated meals in your pack. These meals are specifically designed for the backcountry, offering a convenient and lightweight option that requires minimal preparation—just add boiling water.
Why Include Prepackaged Dehydrated Meals?
Emergency Backup: Unexpected weather, injuries, or changes in itinerary can make cooking challenging. Having a few prepackaged meals as a backup ensures you always have a reliable food source, no matter the circumstances.
Time-Saver: You might be too tired to cook after a long day on the trail. Prepackaged meals are quick and easy, allowing you to refuel with minimal effort.
Balanced Nutrition: Many prepackaged meals are formulated to provide balanced nutrition, which is essential when exerting yourself in the backcountry. They often contain a mix of proteins, carbohydrates, and fats to keep you energized.
Space-Saving: These meals are designed to be lightweight and compact, making them an efficient use of pack space, especially on longer trips where every ounce counts.
Whether you’re facing unexpected challenges or want a hassle-free meal option, prepackaged dehydrated meals are a valuable addition to your backcountry kitchen. They offer peace of mind and convenience, ensuring that you can focus on enjoying the wilderness without worrying about your next meal.
Here’s a list of our go-to choices we would buy over and over again.
Meal Planning: The Key to a Successful Backcountry Trip
Effective meal planning is essential for any backcountry adventure. Before you set off, take the time to map out each meal, ensuring you have the right balance of calories, nutrients, and flavours to keep you energized and satisfied. Start by determining the number of days you'll be out, the activities you'll be engaging in, and the specific dietary needs of your group.
Consider the weight and space of each meal, aiming for lightweight and compact options that don’t compromise on nutrition. By planning your meals in advance, you can avoid overpacking, reduce waste, and ensure that you have exactly what you need for each day. Creating a detailed meal plan not only streamlines your packing process but also provides peace of mind, allowing you to fully immerse yourself in the backcountry experience.
Sample of a week-long canoe trip meal plan
Fuel Your Adventure with Confidence
Prepping, preparing, and packing for a backcountry adventure is all about having the right meal plan. With these easy backcountry recipes, essential food staples, and practical tips, you can enjoy delicious and satisfying meals in the wild without compromising on taste or nutrition.
Remember, the key to a successful backcountry trip is balancing weight, nutrition, and convenience. By carefully planning and packing your meals, you’ll stay energized and enhance your overall outdoor experience.
As you explore the wilderness, stay mindful of your impact on the environment. Practice Leave No Trace principles by minimizing waste and packing out everything you bring in. With the right approach, your backcountry culinary skills will only add to the adventure, making each meal a memorable part of your journey.
Now, it’s time to hit the trail, savour the views, and enjoy every bite along the way.
Happy adventuring!
