If you’ve ever been backpacking before, you know just how hungry you can get. This is because you burn a ton of calories while backpacking.
Backpacker Magazine puts the number of calories burned backpacking at about 27 calories per pound of bodyweight. This means a 150-pound person needs to eat about 4,050 calories each day just to break even.
Unfortunately, backpacking food tends to be expensive. On top of having to eat twice as much, you also have to spend twice as much on each calorie you buy. This can add up quickly. Luckily, CarandTent.com is here to help.
Here are 21 cheap backpacking food options for you to consider.
1. Peanut Butter
Quick Stats
2 Pounds – 8 ounces Jif Natural (the best tasting in my opinion) – $5.78
6,460 calories a jar
Whether I’m backpacking or just eating a meal or snack at home, peanut butter is what I want to be eating. Peanut butter tastes great, provides a healthy amount of protein and fat and is more calorie-dense than most foods.
Two tablespoons of Jif Natural will provide you with 190 calories, 7 grams of protein, 16 grams of fat, and 8 grams of carbohydrates. It will also provide you with a substantial amount of niacin and vitamin E.
I also like the fact that peanut butter doesn’t need to be cooked. You can use it as a snack or add it to your oatmeal or tortillas to make a meal.
One downside to consider when packing peanut butter is the fact that it can be easy to overeat. Eat too much peanut butter and you could end up with constipation. It can also be difficult for people to digest. Combine this with your beans and lentils and you could end up with gas and bloating.
2. Oatmeal
Quick Stats
42 Ounce Cannister Quaker Oats – $3.88
4,500 calories a canister
Oatmeal is a cheap backpacking food that you can get almost anywhere. You can buy it in bulk and separate it into any size bags you like. It goes great with peanut butter as it provides carbs and protein but not a lot of fat.
A serving of oatmeal will provide you with 150 calories, 3 grams of fat, 27 grams of carbohydrates, and 5 grams of protein. You’ll also get a healthy dose of thiamin, iron, phosphorus, and magnesium.
The downside to oatmeal is that you will have to add water to it. You may also want to cook it, but you don’t have to. Get quick oats and soak it in water for a while and you can eat it as is.
3. DIY Dehydrated Eggs
Quick Stats
12 dehydrated eggs – $1.99 to $6.99
840 calories per dozen large eggs
You may have noticed that I put a price range here and it’s pretty broad. This is because you can buy factory eggs, cage-free eggs, free-range eggs, pasture-raised eggs, organic eggs, vegetarian eggs, and probably a few other types that I missed.
Personally, I don’t like the thought of a chicken having its beak cut off while it’s left to sit in a cage they can’t move around in for their entire existence. Because of this, I generally buy pasture-raised whenever possible but you can definitely save money by going with the caged chicken eggs.
DIY dehydrated eggs are great because they’re cheap to buy, easy to make, and full of lightweight nutrition. They can easily be reconstituted with water and you can throw them in with your rice or your tortillas.
A large egg is going to give you 70 calories, 5 grams of fat, zero carbs, and 7 grams of protein. It is also going to provide you with some vitamin D and iron.
The downside to DIY dehydrated eggs is that they are a lot of work. You’ll have to dehydrate them before you leave and you’ll have to rehydrate and cook them while you’re out on the trail.
4. Nuts and Seeds
Different nuts and seeds will cost different amounts and will provide you with different nutritional qualities. However, most nuts will provide you with a lot of calories and a solid amount of protein and fat. They’re also easy to pack and easy to snack on.
My personal favorite backpacking nuts are walnuts, peanuts, and cashews. As for seeds, I prefer sunflower seeds and pumpkin seeds. Buy a pumpkin to make a pie with and you’ll get a pie and you’ll be able to save the seeds for your next trip.
5. Ramen
Quick Facts
1 package of Ramen 25 cents
220 calories per package
Ramen is cheap, it tastes good, and it provides protein. It also cooks quickly and doesn’t require anything more than some water, a spoon, and a cup.
A package of ramen is going to give you 220 calories, 11 grams of fat, 14 grams of carbs, and 15 grams of protein. It will also provide you with enough salt to last an entire day and 10% of your daily value of potassium.
The major downside to ramen is that it is terrible for you. It has enough salt in one package to give you a stroke and it doesn’t provide many calories. You could reduce this drawback by rinsing the block of ramen off but you’d be wasting some of your water.
6. Cheddar Cheese
Quick Facts
16 ounces of cheddar cheese – $3.49
1760 calories per package
There are a few different types of cheeses that you can take with you out on the trail. Some cheeses will be expensive and others will be cheap. My personal favorite is cheddar cheese.
Cheddar cheese stores well provides a lot of protein and tastes great. A block of cheese will provide you with 16 servings. Each serving offers up 110 calories, 7 grams of protein, and 9 grams of fat. Cheddar cheese also provides you with calcium.
One of the big drawbacks to cheddar cheese is the fact that one serving alone provides you with 25% of your daily recommended level of saturated fat. On top of this, if you eat too much you’ll get constipated and you may have gas. These are three very good reasons not to have too much cheddar cheese in one day.
7. Lentils
Quick Facts
16 ounces of lentils – $1.69
1,600 calories per package
People have been taking advantage of the health benefits of lentils since 8,000 B.C. This is because, they’re tasty, inexpensive, and easy to store.
Eat a half-cup serving of lentils and you’ll receive 140 calories, .5 grams of fat, 23 grams of carbs, and 12 grams of protein. You’ll also get a healthy dose of calcium, folate, iron, and potassium. Combine your lentils with a whole-grain tortilla for a complete protein chain and a serving of olive oil for some additional taste and some healthy fats and you’ll have a healthy, well-balanced meal devoid of meat.
There are two drawbacks to lentils. The first is that you’ll have to cook them. You could cook them in advance and then dehydrate them but you’d still need to add water and heat to reconstitute them out on the trail.
The second drawback to lentils is the fact that you won’t get many calories from them. This is great when you’re sitting at home but it might not be enough after a hard day out on the trail. You could make up for this by eating more servings but then you’d end up eating a lot of fiber in one sitting. For this reason, I’d suggest you start eating lentils at home before you decide to take them out on the trail. This will give your body some time to adjust to the increased fiber intake.
8. Black Beans
Quick Facts
16 ounces of black beans $1.58
1,500 calories per 16-ounce package
Like lentils, beans taste great and don’t cost much to buy. My personal favorite is black beans but packages of navy beans and mixed beans are available at great prices as well.
A quarter of a cup of black beans is going to give you 150 calories, .5 grams of fat, 27 grams of carbohydrates, and 10 grams of protein. It’s also going to give you calcium, iron, and potassium.
The main issue with taking black beans out on the trail is the fact that they take a long time to cook. This means you’re probably better off cooking them in advance and then dehydrating them.
Another big issue with black beans is the fact that one serving is going to give you 25% of your daily value of fiber. If you’re not used to a lot of fiber, you’ll definitely feel sick after a big bowl of black beans. Not a great way to feel while out on the trail.
9. Minute Brown Rice
Quick Facts
28-ounce box – $3.38
2,880 calories per box
Minute brown rice is great because it’s already been cooked, dried, and packaged for you. This means you just need to boil it again. You’ll still end up having to do some cooking but it will be much easier than if you had brought raw brown rice out with you on the trail.
A package of brown rice is going to give you 180 calories, 1.5 grams of fat, 39 grams of carbs, and 4 grams of protein. It will also give you potassium, thiamin, magnesium, zinc, and copper.
There aren’t a lot of downsides to packing some minute brown rice with you. Combine it with your beans or lentils and some olive oil and you have a complete meal. You could even toss the rice and lentils into a tortilla for an easy fingers-only meal.
10. Angel Hair Spaghetti
Quick Facts
16 ounces of angel hair spaghetti – 82 cents.
1,600 calories per box.
Angel hair spaghetti makes for a great budget-friendly backpacking meal. This is because it cooks quickly and provides a lot of easy-to-digest calories in a small package. A 2 ounce serving of angel hair spaghetti will give you 200 calories, 1 gram of fat, 41 grams of carbs, and 7 grams of protein. It will also give you a heavy dose of thiamine, riboflavin, niacin, iron, and folate.
The only real downside I see with angel hair spaghetti is the fact that you can’t really bring pasta sauce out with you without dehydrating it. I get around this by adding a little bit of olive oil and some powdered cheese and parsley instead. This adds some fat to the meal to balance it out and the cheese and parsley add additional calories and flavor.
11. Pouches of Tuna
Quick Facts
2.6-ounce pouch of tuna – $1.64
80 calories per pouch
A pouch of tuna won’t give you many calories but it will provide you with a large dose of protein. It also goes great with many of the other foods we discussed earlier. One pouch of tuna will give you 80 calories, 1.5 grams of fat, 0 carbs, and 17 grams of protein. I realize food can’t give you zero grams but I didn’t want you to think I forgot to list the carbs.
The major downside us using tuna pouches as a cheap backpacking food is that you end up paying $1.64 for just 80 calories. This being said, the additional protein and extra flavor can make it worth packing.
12. Pouches of Salmon
Quick Facts
5-ounce pouch of salmon – $2.08
150 calories per pouch
Salmon pouches are a cheap backpacking food that is cheaper than pouches of tuna but they provide essentially the same benefit. You end up with few calories but you get a lot of protein. You’ll also get a lot of vitamin D and some potassium as well. A pouch of salmon will give you 150 calories, 2.5 grams of fat, 0 carbs, and 31 grams of protein.
13. Grits
Quick Facts
24 ounces of grits – $1.57
2,340 calories per container
Don’t let the name fool you. Grits don’t feel gritty in your mouth and they taste great. They’re also one of the more affordable trail foods that can be bought in pre-packaged form.
A quarter of a cup of grits will give you 130 calories, .5 grams of fat, 29 grams of carbs, and 3 grams of protein. It will also give you thiamine, niacin, riboflavin, and folate.
Buy the 5-minute quick grits and you can soak them in water for a while instead of cooking them. This makes grits great for people who want to reduce the amount of cooking they do while out on the trail.
I can’t see too many downsides to packing some grits with you while you’re out on the trail. Just make sure you combine them with some fats and proteins to round out the macros and you’ll have a healthy and filling meal.
14. Protein Powder
Quick Facts
5 pounds of protein powder – $70.00
8.710 calories per container
Protein powder isn’t necessarily the most affordable trail food but it does have it’s advantages.
Here are some of the features that make protein powder great for backpacking:
Convenience: Protein powder is a lightweight and portable source of nutrition that can be easily packed and carried in a backpack. This makes it a convenient option for backpackers who need to conserve space and weight in their pack.
Muscle recovery: Hiking and backpacking can be physically demanding activities that can cause muscle fatigue and damage. Protein powder can help to support muscle recovery and repair, which can reduce soreness and improve overall performance on the trail.
Satiety: Protein is known to be a satiating nutrient, meaning that it can help to keep you feeling full and satisfied for longer periods of time. This can be especially important on a backpacking trip, where access to food may be limited and hunger can be a distraction.
Nutrient density: Protein powder can be a good source of essential nutrients, such as amino acids, vitamins, and minerals. This can be beneficial for backpackers who may not have access to a wide variety of nutrient-dense foods on the trail.
It’s important to note that protein powder should not be relied on as the sole source of nutrition on a backpacking trip, and should be used in conjunction with a well-rounded diet that includes a variety of whole foods. Additionally, it’s always a good idea to consult with a healthcare professional before starting any new dietary supplement.
15. Powdered Milk
Quick Facts
1 pound of powdered whole milk – $15.00
2,140 calories a pound
While I’ll drink a nice glass of “real milk” over a glass of powdered milk any day, I have to admit that powdered milk is one of the most economical backpacking food options out there. It’s lightweight and compact, making it easy to pack and carry. It’s also nutrient-dense, providing essential nutrients such as calcium, vitamin D, and protein. On top of all of this, the versatility of powdered milk makes it a great option because it can be added to cereal, oatmeal, and even some soups, adding variety to a backpacker’s diet.
Additionally, powdered milk has a longer shelf life than liquid milk and does not require refrigeration, making it a convenient option for backpackers who may be camping in remote areas without access to refrigeration. However, it’s important to note that powdered milk is not suitable for everyone, particularly those with lactose intolerance or other dairy sensitivities. It’s also important to follow proper food safety guidelines when preparing and storing powdered milk on a backpacking trip.
16. Tortillas
Quick Facts
16 oz package – $3.18
1,100 calories per package
Lightweight and compact: Tortillas are lightweight and compact, making them easy to pack and carry in a backpack. They take up less space than bread and are less likely to get squished or crushed in transit.
Versatile: Tortillas can be used in a variety of ways, from making wraps to serving as a base for toppings like peanut butter or cheese. This makes them a versatile and convenient option for meals and snacks on the trail.
Long shelf life: Tortillas have a relatively long shelf life and are less perishable than some other bread products. This makes them a good option for backpackers who may be camping in remote areas without access to frequent resupplies.
High in carbohydrates: Tortillas are a good source of carbohydrates, which can provide energy for physical activity. This can be especially important on a backpacking trip, where hiking and carrying a heavy pack can be physically demanding.
Easy to prepare: Tortillas can be eaten cold or warmed up quickly over a camp stove or fire, making them a convenient option for on-the-go meals and snacks.
It’s important to note that tortillas may not be suitable for backpackers with gluten sensitivities or other dietary restrictions. Additionally, it’s important to pack tortillas carefully to prevent them from getting crushed or damaged during transport.
17. Dried Potatoes
Dried potatoes are an ideal food item for backpackers due to their lightweight and compact nature. They take up minimal space in a backpack and do not require refrigeration, making them a convenient option for outdoor enthusiasts.
In addition to being practical, dried potatoes are nutrient-dense and provide essential nutrients such as carbohydrates, fiber, vitamin C, and potassium. These nutrients are essential for maintaining energy levels and overall health on the trail, making dried potatoes a smart choice for backpackers.
Another advantage of dried potatoes is their longer shelf life compared to fresh potatoes. This characteristic makes them an excellent option for backpackers who may be camping in remote areas without access to frequent resupplies. The longer shelf life of dried potatoes ensures that backpackers can carry a reliable source of nutrition with them on their journey.
Dried potatoes are also versatile in terms of their culinary applications. They can be used to make mashed potatoes or serve as a base for soups and stews, providing backpackers with a convenient and easy-to-prepare option for meals on the trail.
Lastly, dried potatoes are easy to prepare, and can be rehydrated quickly with hot water or broth. This feature makes them a practical option for backpackers who are on-the-go and need to prepare meals quickly.
While dried potatoes have numerous benefits, there are also some potential drawbacks to consider when bringing them on a backpacking trip. Firstly, their texture can be quite different from fresh potatoes, and some people may find them less palatable or unappetizing. Secondly, dried potatoes may require more cooking time and effort to prepare than other dehydrated foods, which can be a disadvantage for backpackers who are short on time or fuel. It’s important to weigh these potential drawbacks against the benefits of dried potatoes and consider alternative food options if necessary.
18. Olive Oil
Bringing olive oil on a backpacking trip can offer several potential benefits. Firstly, olive oil is a calorie-dense food that can provide an efficient source of energy for backpackers who need to maintain their energy levels during long hikes or other physically demanding activities. It is a versatile ingredient that can be used in a variety of ways, from cooking and seasoning to dressing salads or adding to pasta dishes. This versatility can add flavor and variety to meals on the trail.
Moreover, olive oil is nutrient-dense and provides healthy monounsaturated fats, as well as vitamin E and antioxidants. These nutrients can be beneficial for heart health and overall wellbeing, making olive oil a smart choice for backpackers looking to maintain their health while on the trail.
While olive oil can provide numerous benefits to backpackers, it’s crucial to consume it in moderation as it is high in fat and calories. It should be included as part of a balanced diet to prevent overconsumption. Additionally, backpackers must ensure to pack olive oil meticulously to avoid spillage or leakage in their backpack. Nevertheless, olive oil remains a valuable addition to a backpacker’s food supply, offering a combination of energy, flavor, and nutrients that are vital for a successful outdoor adventure.
19. Dried Chicken Pouches
Bringing dried chicken pouches on a backpacking trip can have several potential benefits. Firstly, dried chicken pouches are lightweight and compact, making them easy to pack and carry in a backpack. They take up less space than canned chicken and do not require refrigeration, making them a convenient option for backpackers.
Secondly, dried chicken pouches are nutrient-dense, providing essential nutrients such as protein and iron. These nutrients are essential for maintaining muscle mass and supporting overall health on the trail. In addition, they can help to repair and build muscle tissue after a strenuous day of hiking.
Another advantage of dried chicken pouches is their longer shelf life compared to fresh chicken. The longer shelf life of dried chicken pouches ensures that backpackers can carry a reliable source of protein with them on their journey.
Dried chicken pouches are also versatile in terms of their culinary applications. They can be used in a variety of ways, from adding protein to soups and stews to topping salads or making wraps. Of course, if you brought your tortillas with you, making chicken wraps will be even easier.
Lastly, dried chicken pouches are easy to prepare, and can be rehydrated quickly with hot water. This feature makes them a practical option for backpackers who are on-the-go and need to prepare meals quickly.
One potential drawback to bringing dried chicken pouches on a backpacking trip is that they may have a different texture and taste compared to fresh chicken. Some backpackers may find the texture or flavor of dried chicken pouches less appetizing, which can be a disadvantage if they are relying on them for a significant portion of their protein intake on the trail. Additionally, if the dried chicken pouches are not prepared correctly, they may end up being tough or chewy, which can further detract from their palatability.
20. Tinfoil Spam
Bringing tinfoil spam on a backpacking trip can have several potential benefits. Firstly, spam is a high-protein food that can provide an efficient source of energy for backpackers who need to maintain their energy levels during long hikes or other physically demanding activities. It is a convenient and easy-to-prepare food item that can be sliced and cooked quickly over a campfire or stove.
Secondly, tinfoil spam is lightweight and compact, making it easy to pack and carry in a backpack. It takes up less space than fresh meats and does not require refrigeration, making it a practical option for backpackers.
Bringing tinfoil spam on a backpacking trip can have several potential benefits. Firstly, spam is a high-protein food that can provide an efficient source of energy for backpackers who need to maintain their energy levels during long hikes or other physically demanding activities. It is a convenient and easy-to-prepare food item that can be sliced and cooked quickly over a campfire or stove.
Secondly, tinfoil spam is lightweight and compact, making it easy to pack and carry in a backpack. It takes up less space than fresh meats and does not require refrigeration, making it a practical option for backpackers.
The biggest drawback to tinfoil spam, in my opinion, is that it’s high in sodium and preservatives. I’d recommend consuming it in moderation and to look at it more as a “cheat meal” rather than as part of a balanced diet.
21. DIY Dried Fruit
DIY dried fruit is one of the most delicious of all of the inexpensive trail snacks you can take backpacking.
Bringing DIY dried fruit on a backpacking trip can have several potential benefits. Firstly, dried fruit is a lightweight and compact food item that is easy to pack and carry in a backpack. It takes up minimal space and does not require refrigeration, making it a practical option for backpackers who need to pack light and efficiently.
Secondly, dried fruit is nutrient-dense, providing essential vitamins, minerals, and fiber that are essential for maintaining energy levels and supporting overall health on the trail. Additionally, it can help to alleviate hunger pangs and provide a quick boost of energy to backpackers during long hikes or other physically demanding activities.
Another advantage of DIY dried fruit is that it can be customized to suit individual preferences and dietary restrictions. Backpackers can choose their preferred fruits, cut them into desired sizes, and adjust the sweetness level to their liking. Furthermore, making DIY dried fruit at home is a cost-effective option compared to purchasing pre-packaged dried fruit.
DIY dried fruit is also versatile in terms of its culinary applications. It can be eaten as a snack, added to trail mix or oatmeal, or combined with nuts and seeds to create a high-energy snack.
While DIY dried fruit offers numerous benefits, it’s essential to ensure that it’s prepared and stored correctly to avoid any foodborne illnesses. Backpackers should follow proper food safety guidelines when making and storing DIY dried fruit.
Final Thoughts
In conclusion, when it comes to cheap backpacking food, there are many options to consider. From homemade trail mix and energy bars to instant noodles and canned tuna, there is something for every taste and budget. By taking the time to plan and prepare your meals in advance, you can ensure that you have delicious and nutritious food to sustain you on your next backpacking adventure without breaking the bank. With these 21 options and some creativity, you can enjoy a satisfying and budget-friendly backpacking experience.