Here are ten high-protein foods that are great for backpacking. Some of the foods on this list can be used for meals, while others are perfect for snacking on. Some hikers prefer to graze on numerous snacks throughout the day rather than having three big meals, while others prefer to normalise their diet as much as possible. It’s up to you and the logistics of your walk.
High protein food #1 Protein Bars
Protein bars are an excellent snack for backpacking. They are calorie dense, high in protein, taste great, and are able to withstand being in a backpack without getting damaged in any way.
The only downside to protein bars is the fact that they cost so much per serving. Ten protein bars can cost a small fortune, which often leads to backpackers choosing the cheapest brands. These are often filled with sugar and can have a surprisingly low protein content!
It is better to go for quality protein bars and just buy less, so grab a couple and then find another high-protein snack on this list to supplement them with.
High protein food #2 Jerky/Biltong
Meat is a great source of protein, but it can be quite hard to prepare and store while backpacking. Jerky or biltong (the South African equivalent of jerky) is a high-protein meat snack that has been cured so that it won’t go off.
Not only is jerky delicious, but it is packed full of protein, easy to store, and weighs almost nothing. The only downside to jerky is that it can be quite high in salt/sodium, which can make you thirsty. As with protein bars, limiting yourself to 1-2 per day should mean that you get all the benefits without any of the downsides.
High protein food #3 Cured Meat
This is an expansion of the last entry. Jerky and biltong are great, but they are not the only cured meat in town. Salami, chorizo, venison, and boar are all examples of cured meats that can be carried with you while hiking.
They taste amazing, are incredibly calorie dense, and can be thrown into a backpack without any issue. There are only a couple of downsides. Firstly, they can suffer from the same high salt/sodium issue as jerky. But they are also very high in saturated fats, and processed meat has been correlated with an increased risk of certain cancers [1].
This is not an issue if you are having it as an occasional treat while you walk many miles each day, but it is a good idea to eat cured meat sparingly and add in some plant-based protein options where possible.
High protein food #4 Protein Shakes
Protein shakes have a lot going for them. They are easy to store, easy to prepare (just add water and shake), high in protein, and provided you find the right flavour, they taste great. A bag of protein powder can contain thousands of calories while not weighing very much. If you are going for a day hike, then you can just pack a shaker with the powder already in it, adding water when you’re ready.
There are a couple of downsides, though. Because they only contain protein and almost no carbs or fats, they aren’t actually that high in calories. They are also not very balanced. While protein is important, you also want some carbs and fats. That’s why we rate meal replacement shakes (see below) slightly higher.
High protein food #5 Nuts and Seeds
With a very long shelf life, and an excellent calorie density, nuts and seeds are a great high-protein snack for hiking. These are great for grazing on while you walk, or they can be added to any meal to bump up the calories.
High protein food #6 Dehydrated Meals (Just add water)
If you are camping overnight or hiking over multiple days, then dehydrated meals are a must. Not only are they high in protein, but they are lightweight, they are designed specifically for backpacking, and they are highly durable.
The only downside is that they need to be heated up in boiling water, which means that you will need a gas fire (or wood fire) to heat the water, and you will need a saucepan. Anyone who is hiking for a few days is going to need to be carrying these items anyway. Another issue is that they can be quite expensive but well worth the indulgence.
High protein food #7 Canned Tuna/Salmon
Canned fish (or chicken) is great for hiking. Again, it is lightweight, calorie-dense, and full of protein, and the packaging can take a lot of damage without breaking or affecting the food. Just don’t forget a can opener, or you’ll be smashing that can against a rock in no time!
High protein food #8 Meal Replacement Shakes
Meal replacement shakes provide all of the benefits of protein shakes, but they are a much better option. They are much more balanced, with good quality carbohydrates and healthy fats. They are also calorie-dense. They have similar serving sizes but will contain 400 calories rather than 200 or so. They are also high in fibre, which makes them more satiating and healthier too.
High protein food #9 String Cheese
Cheese is a great source of protein, but most cheeses are unsuitable for backpacking. They can go off quickly when exposed to heat and humidity, and they can get easily damaged while in a backpack. String cheese can survive outside of a refrigerator for a long time, and it is packaged so that it won’t get damaged.
Mini cheddars and foods such as babybell are also great, though the amount of packaging creates a lot of litter.
High protein food #10 Porridge/Oatmeal
As with many of the foods on this list, porridge (or oatmeal) is great for hiking because it is so easy to prepare and can withstand the rigours of a hike without getting damaged. Add hot water, stir, and eat. Simple. Oats are a fantastic source of protein and fibre and will keep you sustained throughout the day. This is why oat flour is such an integral part of Rootana.
