Everyone knows meat, eggs, and dairy as a solid source of protein, but many plant-based ingredients, including legumes, whole grains, nuts, and seeds, are also rich in protein and can be added to trail food to meet (or exceed) your dietary needs.
An easy way to boost the protein content of backpacking meals is to mix these proteins into already dried and instant foods like oatmeal, mashed potatoes, rice, pasta, and soup mixes. Small additions to each meal make a big difference in boosting your daily protein needs.
Whether you follow a plant-based diet entirely or want to diversify protein beyond animal-based foods, here are 10 options packed with protein to incorporate into your backpacking meals. The values listed here are for a typical serving size of pre-cooked, dried ingredients, making it particularly helpful for backpackers and travelers who rely on portable, shelf-stable food.
1. Lentils (cooked and dried) – 25g protein per 1 cup (100g)
Lentils are a staple in many vegetarian diets for good reason. They contain about 25 grams of protein per cup, making them among the highest-protein plant-based foods. Lentils, like other pulses, are also rich in iron and fiber.
We’ve talked about why lentils make such a powerful fuel for vegetarian hikers. However, uncooked lentils are not ideal for backpacking because they require a long cooking time of up to 40 minutes. Split lentils, which are halved for quicker cooking, still need about 10 minutes of simmering. Eating undercooked lentils can lead to digestive issues, such as gas or an upset stomach, due to their high fiber content.
The best way to incorporate lentils into your backpacking meals is to use pre-cooked and dried (instant) lentils. Add instant lentils to soups, salads, rice, potatoes, and pasta dishes.
- For minimal effort, Outdoor Herbivore’s instant lentils are fully cooked and dried, making it very easy to add to any trail meals that you make or purchase. Preparing instant lentils is a breeze: soak in water to rehydrate. Instant lentils will soften in 10 minutes with cold soaking.
2. Chickpea Flakes (cooked and dried) – 25g protein per 1 cup (100g)
Chickpeas, also known as garbanzo beans, are an excellent source of protein, providing approximately 25 grams per cup of instant flakes. Their rich flavor pairs well with a variety of spices, making them a great addition to a range of cuisines, including soups, rice, salads, and hummus. However, like other beans, chickpeas should be pre-cooked to facilitate boil-soak rehydration on the trail. Whole, pre-cooked, and dehydrated chickpeas will require at least 15 minutes in hot water to soften. In contrast, pre-cooked, flaked, and dried (instant) chickpeas require no cooking.
- Outdoor Herbivore’s instant chickpeas are fully cooked and dried, ready to incorporate into any hot or cold trail meals.
3. Soy (Mukimame/Tofu/Tempeh/Soymilk) – 17 to 19g protein per 1 cup (weight varies)
The soybean is the most versatile legume. Domesticated in Asia, soybeans became a staple food for those following the vegetarian principles of Buddhism. They are exceptionally nutritious, offering a nearly ideal balance of protein and fat, making them an excellent alternative to meat. Since their domestication, various processing methods have been invented and perfected. Fresh soybeans harvested before full maturity are known as edamame. Mature soybeans are boiled and strained to make soymilk, or further cooked and pressed into tofu. Fermented soybeans are pressed into molds to produce tempeh and sauces such as soy sauce, miso, and natto.
- Mukimame or shelled edamame are young soybeans that are bright green, offering a slightly sweet taste and a softer texture than the more mature soybeans used to make tofu, tempeh, and soymilk. Dry-roasted edamame contains about 17 grams of protein per cup. Roasted edamame are a great snack on their own or tossed into rice dishes.
- Tempeh – Tempeh is made from fermented soybeans and offers about 19 grams of protein per freeze-dried cup (30g). It has a firmer texture than tofu and a nutty flavor, making it an excellent meat substitute in various dishes. For backpacking, freeze-dried tempeh is preferable to dehydrated tempeh, as freeze-drying preserves beneficial lactic acid bacteria that support gut health, improve texture, and facilitate rehydration.
- Tofu – Tofu, made from mature soybeans, is a widely accepted source of protein in vegetarian and vegan diets. Dried tofu contains about 17 grams of protein per 1 cup dry (30g), and like pea protein and TVP, it absorbs flavors well. Dried tofu makes an excellent replacement for scrambled eggs and crumbled meat.
- Soymilk – Soymilk provides a dairy-free alternative for cereals and smoothies, offering 12 grams of protein per serving, which is equivalent to about 3 TB (30g) of dry powder. Look for soymilk powder that will dissolve easily in cold water, without the need for a blender.
In the U.S., genetically modified soybeans are the norm, primarily for feeding livestock rather than people. As a human food, it’s commonly chemically refined for use in ultra-processed foods and cooking oils. Organic soy, including edamame, tofu, and tempeh, is grown without synthetic pesticides, fertilizers, or genetically modified organisms (GMOs), making it a healthier choice. Outdoor Herbivore uses organic soybeans in all products containing soy.
4. Green Peas, Freeze-dried – 17g protein per 1 cup (68g) | 25g protein per 100g
Green peas are a great source of protein, with about 17 grams per freeze-dried cup. They’re not just for snacking or side dishes; you can add them to pasta, soups, or toss them into salads for a pop of color and nutrition. Look for freeze-dried peas for the best vitamin retention.
Yellow and green split peas are another variation that offers a different flavor profile and texture. While green peas and split peas come from the same plant, Pisum sativum, they differ in processing. Green peas are typically sweeter and used fresh (or freeze-dried for backpacking food), while split peas are dried and have their skins removed, which causes them to split and cook faster. Outdoor Herbivore’s Split Pea Soup Mix contains 23 grams of protein per 1 cup (100g) of dry mix.
Besides freeze-dried green peas and split peas, pea protein crumbles offer yet another variation of peas. Pea protein is made by extracting protein from yellow split peas, reducing the fiber and starch, then heating and drying. Pea protein crumbles are an excellent replacement for crumbled beef or soy-based texturized vegetable protein (TVP) and absorb flavors well, making them versatile for rice stir-fries, pasta sauces, and soups. Pea protein crumbles contain 16 grams of protein per 2/3 cup dry (25g).
5. Nutritional Yeast Flakes– 13g protein per 1/3 cup (23g) | 57g protein per 100g
Nutritional yeast is a deactivated yeast that is high in protein, containing about 13 grams per 1/3 cup. It’s a complete protein source, containing all nine essential amino acids. Nutritional yeast is often fortified with B vitamins (including B12), further contributing to its nutritional benefits.
As a food, nutritional yeast is praised for its cheesy, umami flavor, making it a popular choice as a vegan cheese substitute and among backpackers because it requires no refrigeration. It is a suitable substitute for Parmesan cheese in spaghetti and serves as a savory seasoning to enhance the flavor and texture of soups and sauces.
6. Hemp Seeds (Shelled) – 13g protein per 1/4 cup (40g) | 33g protein per 100g
Hemp seeds may be small, but they pack a nutritional punch, containing about 13 grams of protein per 1/4 cup. They provide all nine essential amino acids and are also rich in omega-3 fatty acids, iron, and magnesium. Shelled hemp seeds, commonly known as hemp hearts, are the soft inner part of the seed, free from the tough outer shell, making them easier to digest. While you can also eat hemp seeds with the outer shell intact, the shell provides no calories (only fiber) and can be harder to digest.
Sprinkle hemp seed on cereals or pasta dishes, or grind it into powder and add to smoothie mixes for a nutritional boost.
7. Quinoa, Tricolor (cooked and dehydrated) – 12g protein per 3/4 cup (100g)
Quinoa is another tiny seed that cooks up like a grain, is high in protein and fiber, and is gluten-free. Quinoa is a complete protein, which means it contains all nine essential amino acids. Instant quinoa makes an excellent base for salads and grain bowls, serving as a substitute for or complement to rice, pasta, couscous, and oats.
- Outdoor Herbivore’s Instant Organic Dehydrated Quinoa has been rinsed, cooked, and dehydrated. Soak the quinoa in hot water for 10 minutes.
- If you want ready-to-eat quinoa for snacks, cold-soak trail salads, or cold breakfast cereals, use crisped quinoa. Be aware that because puffed quinoa is exceptionally light when crisped, you will need to consume more to get similar protein in dehydrated quinoa. For instance, 1 cup of puffed quinoa (68g) provides 3g of protein.
8. Classic Hummus Mix (dried) – 11g protein per 1/3 cup (50g) | 22g protein per 100g
Classic hummus is rich in protein thanks to the combination of two high-protein ingredients: chickpeas and sesame seeds. Besides protein, sesame seeds are an excellent source of plant-based calcium and have the second-highest lignan content (after flaxseed) among nuts and seeds. Lignan is a type of phytosterol that shows a lot of promise in fighting disease due to its antioxidant, anticarcinogenic, antimutagenic, and anti-estrogenic effects. [1] [2] [3]
Outdoor Herbivore’s hummus mix contains 11 grams of protein per 1/3 cup dry mix (50g). Hummus makes a terrific quick lunch on the trail when paired with crackers, pita bread, or a tortilla.
9. Peanuts (dry roasted, shelled) – 8g protein per 1/4 cup (30g) | 27g protein per 100g
Despite being commonly mistaken for a nut, peanuts are actually a legume, which explains their impressive protein content. Two tablespoons of shelled peanuts yield 4 grams of protein, along with heart-healthy fats that promote a feeling of fullness and satisfaction. 1/4 cup (28g) of Outdoor Herbivore’s roasted peanut powder provides 11 grams of protein.
Eating this nutty spread on bread is a classic combination, but you can also incorporate peanuts and peanut powder into a variety of other dishes. For example, a noodle stir fry, soup, or rice curry makes a rich and filling meal. You can also use peanut butter to enrich oatmeal. Of course, peanuts are also great by the handful as a filling snack.
Peanut butter and other nut butters are a go-to protein source, and the packets or powder forms are convenient for backpacking and travel. Make sure the nut butters contain 100% nuts and contain fat for the highest caloric density.
10. Shelled Pumpkin Seed (Pepitas) – 8g protein per 1/4 cup (28g) | 29g protein per 100g
Shelled pumpkin seeds, referred to as pepitas, contain about 8 grams of protein per ounce (¼ cup) and are a solid source of minerals such as magnesium, iron, and zinc.
Pair shelled pumpkin seeds with oats, grain meals, and trail mixes.
Do I need to eat more protein when backpacking?
Consuming enough protein each day is necessary for a wide range of bodily functions, including maintaining muscle mass, promoting bone health, regulating satiety, and repairing organs and tissues. While it’s commonly believed that athletes should consume a higher-than-normal protein intake to optimize performance, research is mixed on whether additional protein is necessary for less intense endurance activities like backpacking. [4]
The USDA guidelines recommend a protein intake of 36 grams per 100 pounds of body weight, or 0.8 grams of protein per kilogram, to meet your recommended daily allowance (RDA). Other studies, however, suggest that individuals may need between 1.2 and 1.8 grams of protein per kilogram of body weight daily, depending on their activity level and body mass.[5] Since backpacking is a low to moderate-intensity activity sustained over a long duration, exceeding the RDA for protein may be unnecessary. However, we recommend increasing protein intake if your backpacking activities involve intense climbing.
To determine your recommended daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator.
Conclusion
If you’re looking to boost your protein intake without animal-products, these ingredients are all excellent choices. They not only provide the protein your body needs but also offer other health benefits. There are many other nuts, seeds, and vegetables not mentioned here that contribute a measurable amount of protein as well, and combining these with different foods will allow you to reach the protein requirements on a vegetarian backpacking diet quite easily.
- Powdered protein mixed with food makes it easy to increase your protein intake. Still, you must pay attention to flavors that may significantly alter the taste or texture of a meal. Neutral-tasting flavors may not taste good on their own, but will when mixed in meals.
- Nutrient-dense ingredients, such as nuts or seeds, are great not only for protein but for boosting the calorie content of your meals.
- A high-protein food is typically defined as one that contains 20% or more of its calories from protein. Nearly all of Outdoor Herbivore’s products meet or exceed this definition because we use a high amount of beans, pulses, nuts, and seeds. Here are Outdoor Herbivore’s highest protein meals that provide 40% protein (20 grams or more) per serving based on the standard 2,000-calorie reference. Please note that some of these meals contain dairy and/or eggs.