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Healthy Lightweight Backpacking Meals Under 500 Calories

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A simple, nourishing backpacking meal combining dehydrated veggies, lean protein, and whole grains, designed to provide energy without weighing you down on the trail.

Ingredients

Scale
  • 1 cup (170g) quinoa, rinsed and dried
  • 1 cup (185g) instant brown rice or couscous (optional)
  • ½ cup (50g) dehydrated cooked chicken breast, chopped
  • ½ cup (60g) roasted chickpeas
  • ¼ cup (10g) dehydrated kale or spinach flakes
  • 2 tbsp (15g) sun-dried tomatoes, chopped
  • 2 tbsp (10g) freeze-dried bell peppers
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tbsp (15ml) olive oil
  • 2 tbsp (20g) chopped nuts or seeds
  • 1 tsp dried parsley or thyme
  • Salt and cracked black pepper to taste
  • Optional: chili flakes
  • Optional: 1 tbsp Parmesan cheese powder or nutritional yeast

Instructions

  1. Rinse 1 cup (170g) of quinoa under cold water to remove bitterness. In a camping pot, bring 2 cups (480ml) of water to a boil. Add quinoa, reduce heat, cover, and simmer for about 15 minutes or until water is absorbed. Fluff with a fork and set aside.
  2. While quinoa cooks, place ¼ cup (10g) dehydrated kale, 2 tbsp (15g) sun-dried tomatoes, and 2 tbsp (10g) freeze-dried bell peppers in a bowl. Pour hot water (about ½ cup / 120ml) over them and let soak for 5-7 minutes until softened. Drain excess water.
  3. Add ½ cup (50g) dehydrated cooked chicken breast and ½ cup (60g) roasted chickpeas to the rehydrated vegetables. Stir to combine evenly.
  4. Sprinkle in 1 tsp garlic powder, 1 tsp onion powder, salt, pepper, and optional chili flakes. Add 1 tsp dried parsley or thyme for an herbal touch.
  5. Drizzle 1 tbsp (15ml) olive oil over the mixture. Toss in 2 tbsp (20g) chopped nuts or seeds for crunch. If desired, stir in 1 tbsp Parmesan cheese powder or nutritional yeast for extra flavor.
  6. Gently fold the seasoned protein-vegetable mix into the cooked quinoa. Taste and adjust seasoning if needed. Optionally, add a squeeze of fresh lemon juice to brighten flavors.
  7. Divide into portioned bags or containers if preparing ahead. Enjoy warm or at room temperature on the trail.

Notes

Do not over-soak dehydrated vegetables to avoid mushiness. Toast nuts and grains lightly at home for better flavor and shelf life. Use airtight containers to keep dehydrated ingredients fresh. Adjust seasoning generously to compensate for flavor loss in dehydration. Meals can be eaten cold if no stove is available.

Nutrition

Keywords: backpacking meals, lightweight meals, low calorie, hiking food, trail food, healthy backpacking, dehydrated meals, quinoa, chickpeas

Find it online: https://islatable.com/healthy-lightweight-backpacking-meals-under-500-calories-easy-low-calorie-recipes-for-hiking/