What Makes a Good Backpacking Lunch
A good trail lunch is lightweight, calorie-dense, shelf-stable and quick to assemble without much fuel or time. Most hikers choose no-cook options because stopping to boil water in the middle of the day is slow and uses fuel. Some prefer to eat small amounts through the day, and others like a proper sit-down break. Both approaches work.
Lunch is also a good place to add protein and some fat along with carbohydrates. Foods that mix these tend to be more filling than candy or bars alone.
No-Cook Lunch Ideas
Tortilla wraps
Tortillas are sturdy, compact and flexible. Common fillings:
- Peanut butter or another nut butter with honey or jam
- Foil pouch tuna or chicken with a mayonnaise or mustard packet
- Salami, hard cheese and a little mustard
- Pizza-style, with a pizza sauce packet, hard cheese and mini pepperoni
- Hummus made from instant mix, with olive oil
Crackers and spreads
Crackers pair with almost anything, though they crush easily, so a hard container helps.
- Hard cheese and summer sausage or salami
- Tuna or chicken pouches
- Nut butter
- Instant hummus or bean dip
Snack-style lunches
Some hikers build lunch from several snacks eaten at different stops: trail mix, jerky, dried fruit, bars and cheese. This works well on days when you want to keep moving.
Warm or Hot-Soaked Lunch Options
If you carry a stove and have the time, warm lunches can be a treat on cold or wet days.
- Ramen with jerky and dried vegetables
- Instant soup with crackers
- Couscous with olive oil and spices
- Instant mashed potatoes with cheese
You can also cold-soak foods such as couscous or instant refried beans in a jar in the morning so they are ready at lunchtime (more in no cook food for backpacking), though texture varies, so test at home.
Keeping Lunch Fresh
- Hard cheeses and dry or cured meats generally travel better than soft ones, but heat shortens how long they last. In hot weather, plan to eat perishable-feeling foods early in the trip.
- Foil pouches of tuna or chicken are shelf-stable, but remember the trash.
- Tortillas tend to hold up better than bread.
- Keep lunch food in an accessible spot so you do not need to unpack. See how to pack food for backpacking.
Eating Cheaply at Lunch
Tortillas, peanut butter, honey packets, crackers and block cheese from a regular grocery store cost far less than specialty trail foods. Buy larger jars of peanut butter and repackage them into small squeezable containers. For more budget ideas, see our backpacking food ideas.
Sample Lunch Rotation for a Multi-Day Trip
| Day | Lunch |
|---|---|
| 1 | Tortilla with peanut butter and honey, fruit |
| 2 | Crackers, cheese and salami |
| 3 | Tuna pouch wrap with mustard packet |
| 4 | Instant hummus on pita with olive oil |
| 5 | Ramen with jerky, if you have the fuel and time |
Mixing textures and flavors helps with taste fatigue on longer trips. For lunches that fit into a full menu, see our 3-day backpacking food list or the broader backpacking food list.