What makes vegan trail food tricky
Vegan backpacking is very doable, but a few things take extra attention. Many popular lightweight foods, such as cheese, jerky, milk powder, and tuna pouches, are not vegan, and some commercial meals use dairy or other animal ingredients in surprising places. Plant protein is also usually less calorie-dense than meat and cheese, so you may need to be more deliberate about calories per ounce, a topic covered in food for ultralight backpacking.
The good news is that many staple trail foods are already plant-based: oats, rice, pasta, couscous, beans, lentils, nuts, seeds, dried fruit, and nut butters.
Store-bought vegan meals
Several brands offer vegan freeze-dried or dehydrated entrees. Examples frequently mentioned in reviews and brand listings include Backpacker’s Pantry, Good To-Go, Farm to Summit, and, in the UK and Europe, Firepot and Real Turmat. Menus change, so check the current product page for the vegan label rather than assuming a flavor is plant-based.
Other shelf-stable options sold in ordinary grocery stores can also work, such as pouches of lentil dal, instant bean and rice mixes, and instant noodle cups. Pouched dals can be heavy because they are pre-hydrated, so compare weight and calories to dried alternatives. Check ingredients, since some contain ghee or cream.
DIY vegan staples
Making your own meals is often the cheapest and most flexible way to eat vegan. See our homemade backpacking food guide for the general method. Ideas include:
- Couscous or instant rice with dried vegetables, bouillon, olive oil, and nuts.
- Instant refried beans in tortillas with salsa or hot sauce.
- Instant mashed potatoes with nutritional yeast, dried onion, and olive oil.
- Rice noodles with peanut butter, soy sauce powder, and chili flakes.
- Dehydrated chili or lentil stew made at home.
- Textured vegetable protein (TVP) added to pasta sauce or chili for extra protein.
Breakfasts, lunches, and snacks
- Breakfast: instant oats with powdered plant milk, nuts, and dried fruit; granola; tortillas with nut butter.
- Lunch: tortillas or crackers with hummus powder, nut butter, or olives; cold-soaked couscous salad (more general ideas in backpacking lunch food). See no cook food for backpacking for stoveless ideas.
- Snacks: trail mix, energy bars (checking for honey or milk ingredients), roasted chickpeas, dried fruit, dark chocolate that does not contain milk, coconut chips.
Protein sources
Plant-based protein for the trail includes TVP, soy curls, powdered pea or soy protein, lentils, beans, nuts and seeds, nut butters, and tofu jerky or dried tofu. Mixing grains and legumes across the day is a common approach. Needs vary by person, so if you have specific nutrition goals, a registered dietitian can help.
Nutrition notes
Vitamin B12 is not naturally present in plant foods, so people on vegan diets commonly use fortified foods or supplements; discuss this with a health professional if you are unsure. Iron, zinc, and omega-3 fats are other nutrients people sometimes pay attention to. For short trips, a well-planned meal pattern at home usually matters more than any one trail day, but for long hikes it is worth thinking about variety.
Fat is the easiest way to boost calories without much weight, so olive oil, nut butters, and nuts earn their place in a vegan food bag.
Reading labels
- Check for milk, whey, casein, butter, ghee, cheese powder, honey, and gelatin.
- Be aware of “may contain” statements if you have allergies, which are separate from vegan status.
- Check the label of bouillon and seasoning packets, which sometimes contain dairy.
- If you buy an “all-vegetarian” meal, confirm that it is also vegan.
A sample day
- Breakfast: instant oats with powdered soy milk, walnuts, and dried blueberries.
- Snacks: trail mix, a bar, dried mango.
- Lunch: tortilla with peanut butter and banana chips, or cold-soaked couscous with sun-dried tomatoes and olive oil.
- Dinner: rice noodles with peanut sauce powder, dried vegetables, and TVP.
- Dessert: dark chocolate.
For more variety and flavor, our article on gourmet backpacking food has ideas that adapt easily to plant-based eating.
FAQ
Can you backpack on a vegan diet? Yes. Many traditional trail staples are plant-based, and there are vegan commercial meals as well.
What is the easiest vegan meal for a beginner? Instant oats for breakfast, tortillas with nut butter for lunch, and a couscous or instant rice dinner with dried vegetables are simple starting points.
Are freeze-dried meals vegan? Not necessarily. Check the label on each product.