Gluten Free Hiking Food
Going out on a hike by yourself or with family and friends is a wonderful way to get outside to enjoy nature, disconnecting from the hustle of day-to-day life. There is nothing like some fresh air and exercise to build an appetite. Whether you are going on a quick afternoon hike or a week-long backpacking adventure taking along a snack is essential to keep you fueled up. But what options are there for gluten free hiking food?
When you are beginning to eat gluten free, it can feel like all the activities you once enjoyed have been taken from you. This is not the case; I can assure you that just because you are now eating gluten free there is no reason to be held back from the things you enjoy. Hiking is a fantastic activity that has seen a growth in interest over the last few years.
The list below is full of ideas for gluten free hiking food options for your next adventure. We have broken the list into ready to eat, no cook, cooking required, hydration, and extras sections to help you discover gluten free hiking food ideas for your next hike.
Gluten Free Hiking Food Ideas
Ready to Eat Options
Ready to eat foods are perfect for hiking, as they do not require extra gear to be carried and are instantly ready when you want to eat. For short day hikes ready to eat foods and water for hydration are all you need. The other great thing about many of these foods is they are often on hand in your kitchen. This makes them perfect to quickly grab when you get that last-minute invite to head out on a quick hike with some friends.
Trail Mix
Trail mix is the perfect ready to eat hiking food. It has a long shelf life and has no special storage requirements. Simply grab a bag to keep in your hiking pack and you are ready to go at a moments notice. There are so many varieties of trail mix available you are sure to be able to find one that you enjoy.
Nuts
Nuts are an amazing source of fiber, healthy fats, and protein. With no special packaging or storage requirements, nuts are perfect to take with you as a gluten free hiking food. Beyond being a great hiking food nuts have been shown to have many other health benefits.
Fruit and Veggie Sticks
Fruit is great for hiking, providing a nutritious boost of energy as you go. Fresh fruits like apples, pears, and oranges that keep well with out refrigeration are good choices. Alternatively, dried fruit or fruit leathers are easy to pack, keep well, and are much lighter to carry.
Veggie sticks are another healthy food to take with you when you are hiking. Carrots, celery, broccoli, and cauliflower are my go to veggies to take when going out hiking for the day.
Jerky
If I said, “What do you think of when you hear meat and hiking?” I can almost guarantee that jerky is what came to mind. With a long and stable shelf life, requiring no preparation jerky is the ideal hiking food. However, not all jerky is gluten free many of the marinades used to make jerky contain gluten. But don’t despair gluten free jerky is available; it just requires reading the packaging of the different brands and flavors that are available.
Pepperoni Sticks
Pepperoni sticks are another option if you would like to have ready to eat meat on your hike. Individually wrapped pepperoni sticks have a great shelf life with no special packing requirements, just remember to pack out the packaging so others can enjoy the trail after you.
Granola
Granola, like jerky and pepperoni, is a food that the ingredients must be reviewed to confirm it is gluten free. One of the common challenges and sources of gluten cross contamination in granola is not using a certified gluten free oats. While oats themselves are gluten free they are often processed on the same equipment as wheat with the result on gluten in the oats. Kind Granola is our go to choice for gluten free granola.
Cheese
Cheese is a great source of protein to include in your gluten free hiking food options. Harder cheeses tend to work out and keep the best, cubes of gouda or cheddar in a little container have worked well for us.
Granola Bars
Granola bars are super convenient to take hiking. Being packed in individual portions it is as easy as grabbing a few from the box and throwing them in your bag. Similar to granola not all granola bars are gluten free, the ingredient list must be read to determine if the granola bar is gluten free. It is becoming more and more common for granola bars that are gluten free to have it identified prominently on the packaging. Kind Granola bars are our favorite choice for easy to find gluten free granola bars.
Energy/Protein Bars
Energy bars are another convenient option to take with you hiking. As with granola bars the packaging must be checked to confirm that they are gluten free.
No Cook Options
While ready to eat foods are great, sometimes you want more variety than can be offered straight from the package. No cook gluten free hiking food offers that happy medium of more variety of flavor and texture without the extra weight and equipment required to cook a meal out on the trail.
While some things can be prepared at home before you head out, others are best prepared out on the trail. A sandwich or wrap made just before you eat it is so much better than a soggy mess made hours before. In addition to keeping your meal from turning into an unappetizing mush, preparing food on the trail can help to prevent food spoilage by keeping ingredients separate and sealed until use.
Fish Pouches
Fish pouches are a good source of protein with minimal preparation required while on the trail. A long shelf life with no specific storage requirements makes fish pouches a textbook option for longer hikes. Fish pouches are naturally gluten free provided nothing has been slipped into any seasonings that may have been added.
Crackers
Gluten free crackers work well when hiking provided some care is taken when packing to avoid the disappointment of going to eat and having nothing but a bag of crumbs. Crackers topped with some salmon from a fish pouch make a great combination, adding a mayo packet requires minimal effort but gives the meal an extra zip.
Tortillas
Corn tortillas are remarkably versatile as a vessel for numerous no cook hiking meals. Unlike bread tortillas pack well and do not become a squished memory of what they once were, this may be the one food where eating gluten free gives you a secret advantage. If you are hiking with kids, peanut butter on a tortilla will likely become a highly requested favorite.
Sandwich
Sandwiches made on the trail are another great option. Although you can make a sandwich before you hit the trial packing the sandwich components separately tends to work better for all but the shortest hikes. I like to use Real Foods Corn Thins to make gluten free sandwiches. I have found that they hold together well and do not crumble the way that gluten free bread can.
Cooking Required Options
For longer hikes or overnight trips the extra weight of carrying a small stove is often outweighed by the nourishment and satisfaction of a meal that is cooked. Adding a lightweight stove like the MSR pocket rocket or Jetboil products, combined with a light weight pot to your hiking equipment opens up so many options for your hiking adventure.
Instant Rice
Not only is instant rice easy to find in nearly every supermarket, it is also incredibly easy to prepare while hiking requiring only boiling water. One of my favorite ways to cook it is to add bouillon powder to the boiling water to add extra flavor to the rice, this is great at home as well and doesn’t need to be reserved only for your hiking meals.
Dehydrated or Freeze Dried Foods
Dehydrated or freeze dried foods are often the first thing that comes to mind when thinking about hiking food. By removing water through the dehydration or freeze drying process the food becomes substantially lighter, which is something to be thankful for when you are carrying multiple meals with you. Additionally, because of the low moisture content of these foods they have an incredibly long shelf life without the need for refrigeration. There are so many varieties of freeze dried meals designed specifically for hiking that you are sure to find something to suit your tastes and preferences. Nomad Nutrition offers some amazing gluten free vegan options.
Instant Gluten Free Oatmeal
Instant oatmeal has been a staple hiking and camping food for many years. The convenience, and adaptability of instant oatmeal has made it a timeless classic. Adding dried fruit or a spoon of Nutella takes a humble bowl of oatmeal to an entirely new level. Just as with granola and granola bars to be gluten free the oats used in the instant oatmeal must be certified gluten free to avoid cross contamination. I have been impressed with the Nature’s Path instant oatmeal and other gluten free products.
Hydration Options
No list of hiking food would be complete without hydration. Keeping your body hydrated when hiking is so important! Even on a short hike it is critical to stay hydrated. While plain and simple H2O is the easiest choice adding some variety to your hydration options can help you to drink more.
Electrolyte Replenishment
On hot days or strenuous hikes having a source of electrolyte replacement can be helpful in allowing your body to make the best use of the liquids you consume.
Water or Some Way to Collect and Purify Water
Water is essential to take with you but on longer outings it may not be practical to carry all the water that you need. When going on longer hikes it is important to include a method of water collection and purification. Personal water filters like the Life Straw offer a simple, effective, and lightweight option to filter water when out on the trail. The time taken to research the water availability on your planed route is well worth it.
Protein Shake Powder
Protein powders are a wonderful option to include in your hiking food plan. There are many protein powders available that are gluten free and the variety of flavors seems to be limited only by your imagination. Premeasuring portions into individual zip-lock bags makes it easy to mix a protein shake on the trail, using a Blender Bottle helps to break up pesky lumps of powder.
Instant Coffee or Hot Chocolate
I find it harder to remember to drink enough liquids when hiking on cooler days. Packing a thermos of coffee, or hot chocolate if kids are along, is a great way to enjoy and remember to stay hydrated on those cooler days. If you are packing along a stove making a quick mug of coffee during a rest stop can give you a great boost for the next leg of your adventure.
Extras
Although not meals in themselves adding a few of these extras to your provisions can take your gluten free hiking food to a whole new level of enjoyment making you the envy of everyone else out on the trail.
Butter
Butter can be used in so many ways making it the ideal extra to take on your hike. From being used as a spread, to a cooking oil, to adding extra flavor to a rehydrated dehydrated meal butter can be used in so many ways.
Coconut Oil
Like butter but providing a vegan option, coconut oil is a good option to take hiking. Being solid at all but the hottest temperatures reduces concerns about leakage. Coconut oil can be used in many ways from making a bulletproof coffee, to adding extra flavor and calories to a freeze dried meal.
Bouillon Cubes/Powder
Bouillon cubes or powder are great to include in your hiking meal kit. Bouillon powder can be added to many of the things you cook to bring a major boost of flavor. On a cooler day a steaming mug of water and some bouillon powder make a quick soup to warm you up.
Seasonings
Just because you are on the trail and away from home doesn’t mean that your food has to be flavorless and bland. Taking small portions of your favorite herbs, spices, and seasonings along with you can make your hiking meals more enjoyable.
Nut Butter
Nut butters are excellent choices to take with you on a hiking trip. They are nutrient dense and full of flavor. You do not need to limit yourself to classic peanut butter. Almond or cashew butter are great alternatives if you are looking for something different. If you want to add a sweeter treat Nutella is another delicious extra to pack along.
Condiment Packages
Individual serving condiment packs are ideal for hiking. Without the need for refrigeration, condiment packs open up so many options for your hiking meals. Extra packages from take out meals are perfect to save and stock up for your next hiking adventure. Remember to pack out the packaging of the individual condiment packages leaving no trace behind.
Make a plan
Now that you know there are so many gluten free hiking food options, how do you decide what to take along with you? To answer this question and make a plan for your adventure think about:
- How long do you plan to be hiking?
- How far will you be hiking?
- What type of terrain will you be hiking and how strenuous will it be?
- How many people will be hiking with you?
- Will you be sharing food or is everyone taking care of themselves?
Other Tips
Repack the food into lightweight reusable containers or zip-lock bags at home. This not only reduces the weight of what you carry on your hike it also reduces the amount of trash to pack out.
One of the best tips that I have ever heard is to take food you like. Try new foods at home before you go hiking to make sure you enjoy it. You don’t want to carry food that you will not enjoy.
Take a treat, and don’t feel guilty about indulging on the trail. Remember when you are out hiking you are burning many calories. Hiking is a great way to get out and enjoy yourself, so relax and enjoy it.
What are Your Favorite Gluten Free Hiking Foods?
Do you have a favorite gluten free hiking food that you like to take with you? We would love to hear any suggestions that you have. There are so many gluten free hiking food options available to you, eating gluten free does not need to hold you back from going hiking or enjoying other activities.
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