You’ve probably been told by well-meaning family and friends to wait to backpack with your child until they can walk, or until they’re out of diapers, or until they can carry their own pack. To wait until it is “easier.” However, here’s what I’ve learned as both a functional sports nutritionist to outdoor enthusiasts and an outdoorsy mom who refuses to put adventure on hold for years: waiting won’t necessarily make it any easier. Waiting until things are “easier” will, however, keep you from doing the things you love in the here and now, and prevent you from introducing your children to those special outdoor experiences. 

My husband and I took our son on his first backpacking trip when he was 11 weeks old. This was NOT a day hike or a stroller-friendly trail. It was a real backpacking adventure 3 miles in, 3 miles out) at elevation (the highest elevation was ~10,000 ft) – a true sleep-in-a-backpacking-tent, carry-everything-you-need backpacking trip. 

When our son was 10 months old, we did another backpacking trip in Canyonlands National Park – a remote and beautiful environment. 

I’m sharing a bit about my experiences to show you that it is possible to backpack with your baby. The adventurous part of your life is not over. With some thoughtful trip and nutrition planning, an open mind, and a resilient spirit, backpacking with a baby can be a beautiful and memorable experience! 

Disclaimer: Backpacking is NOT appropriate for all babies. Babies born prematurely; babies with heart, lung, and/or kidney issues or other physiological or developmental abnormalities; and babies consuming formula (which cannot be safely prepared or stored while backpacking), are typically not candidates for backpacking. Heat, cold, sun exposure, and altitude are all critical considerations. My son was a full-term and exclusively breastfed baby who lives at 8,000 ft, which made backpacking (and backpacking at altitude) possible. I would also never recommend that a single adult backpack with a baby; you need another able-bodied adult with you in case of an emergency. Work with your pediatrician to determine whether backpacking is appropriate for your baby.

Our Canyonlands Backpacking Experience With Our Baby: What We Learned

We arrived at the trailhead late in the afternoon, after car camping the night before on public land outside Moab, Utah. My son was 10 months old, strapped into the baby backpack, and looking around curiously at the desert landscape surrounding us. 

Our backpacking plan was carefully thought out: an overnighter in the Needles District of Canyonlands National Park. We would hike 3 miles tonight and 3 miles out tomorrow morning. We strategically chose to start our hike in the late afternoon to avoid the beating midday sun and heat, which could be dangerous for a baby. 

Our packs were significantly heavier than usual (not just because we were carrying an 18-lb baby). We carried more water than usual, along with our son’s clothing, sunscreen, and food, and all our usual gear. And lots of diapers, of course. 

At the trailhead, a park ranger stopped us (probably with some measure of concern, wanting to make sure we weren’t crazy people endangering our child). When we spoke with him and shared that we’d backpacked in this part of Canyonlands NP many times before, and discussed our plans, he visibly relaxed and wished us well (and good luck)! 

The hike into our backpacking site was honestly pretty easy. The trail wound through pinyon pine and little cacti, past that funky-looking, crusty soil composed of various soil microbes. Our son was quiet and curious for nearly the entire hike to our camp, only fussing in the last few minutes. 

Once we arrived at our campsite, a flat, sandy area surrounded by trees, my husband promptly set up the backpacking tent so we had a contained space to put our son while heating water for dinner. I fed our son one of his Serenity Kids pouches (no affiliation) for dinner (my preferred pouch option when camping because it provides protein, vegetables, and healthy fats, not just fruit like many pouch brands). As the sun set, I wiped some of the zinc oxide sunscreen (I prefer Badger brand sunscreen – no harmful synthetic ingredients and it is environmentally friendly) residue off his face and arms, got him into his merino wool onesie (I love Iksplor’s merino wool midlayer for babies – I have no affiliation with them) and sleep sack for bedtime, and he settled in for nursing and slept next to me in the tent. 

Side note: if you co-sleep/bedshare with your baby at home, sleeping with your baby in a backpacking tent will most likely feel natural and easy, as it did for me. Just as our baby loves bedsharing at home (and we love nurturing his sleep), our baby loved cuddling up close in our sleeping bags! 😊

As the sky darkened and the stars emerged, I thought, “This is working. We’re actually doing this!” 

Morning the next day was lovely. We woke as the sun was rising, made our coffee and breakfast, I nursed the baby and fed him his breakfast, and then we loaded up our packs for the trek back to our car.

My milk supply didn’t suffer at all; our son was content and well-rested and we felt strong and energetic throughout the trip. Ultimately, had a successful and very enjoyable time. 

Most importantly, we felt alive and happy to share something we truly love – backpacking – with our son! 

Fueling the Mom: Energy and Hydration While Breastfeeding on Trail

Let’s talk energy and hydration on the trail, which is essential if you are a breastfeeding mom on the trail. At a bare minimum, you need 300-500 extra calories per day while breastfeeding. However, this is just a basic range, and you may need more depending on how often you’re nursing, your baseline training routine, and your individual metabolism. Add in backpacking, and you may need significantly more daily calories than when you’re just nursing and caring for your baby at home.

Depending on your pack weight, terrain, elevation gain, and ambient temperature, backpacking can burn hundreds to thousands of calories per day. (Source)

For breastfeeding mothers, the stakes are even higher. If you underfuel during your backpacking trip, your milk supply may drop, leaving your baby hungry (and really unhappy as a result). Your body may start to break down muscle protein for energy, and you’ll probably feel exhausted and unwell. Fueling appropriately can help you avoid these significant problems and feel and function well on your trip. Here are some tips for staying well-fueled as a breastfeeding backpacking mom:

• Eat frequently, not just at meal times. Eating regularly throughout the day, not just at your main meal times, will help keep you energized and strong. I recommend eating a combination of protein, carbs, and fats every 90 minutes to 2 hours while backpacking. This strategy will help keep your blood sugar balanced and your energy stable throughout the day. Potential balanced snacks include almond butter with apple slices, trail mix made with nuts and unsweetened dried fruit, or high-quality jerky and dried fruit. 
• Prioritize calorie density: When you’re carrying everything on your back, weight matters. You can’t afford to pack foods that are mostly water (though I often make an exception for fresh fruit on a 1-2-day backpacking trip) or air. Healthy foods that deliver higher calories per ounce – like nut butter, olive packets, and olive oil packs (to mix in with your reconstituted freeze-dried backpacking meal) are great. 
• Don’t skimp on fat. Eating enough fat is crucial while breastfeeding because it supports hormone production. Olive oil packs, nut butters (as mentioned above), and olive packs offer convenient, healthy ways to incorporate fat into your meals and snacks. For example, you can mix nut butter from a pouch into your oatmeal, add olive oil to your reconstituted freeze-dried pasta dish, and snack on trail mix while on the trail. 
• Hydration is non-negotiable. Many active women think they are drinking enough water when breastfeeding, but aren’t accounting for the increased fluid needs of breastfeeding, plus the effects of heat, sweating, and altitude on fluid loss. Dehydration is one of the fastest ways to lower your milk production. I highly recommend doing a sweat test at home (check out my handy DIY sweat test worksheet) before your backpacking trip to determine how much fluid you lose while exercising and to personalize your unique fluid needs. Electrolytes are also essential – watch my video to learn what ingredients to avoid in electrolytes. Also, I have a great blog about hydration for trail runners that also happens to be a useful guide for backpackers – consider checking it out.
• Signs you’re not drinking enough:
  • Dark yellow urine (it should be pale yellow to clear)
  • Decreased milk supply or difficulty with letdown
  • Headache
  • Dizziness or lightheadedness
  • Dry mouth

Set reminders to eat and drink if needed. Drink at every break, and eat something every two hours, even if you don’t feel hungry. Your body will thank you!

Feeding Baby on the Trail: Beyond Fruit Pouches

Baby food pouches tend to be very fruit-dominant, with few options that contain actual protein and vegetables. When you’re backpacking, and if your baby has started solids, then they need pouches that provide more than just sugar from fruit – your baby needs balanced meals that provide protein, fiber, carbohydrates, and fat. 

Fruit-only pouches are also likely to send your baby’s blood sugar on a roller coaster, which can translate into a cranky, unhappy baby. 

For complete-meal baby pouches, I recommend Serenity Kids. They’re built around protein and vegetables, with added healthy fats. A typical pouch might contain chicken, butternut squash, and kale, blended with bone broth and avocado oil. That’s a complete meal! 

How much to pack:

For a 10-month-old eating three meals a day plus snacks, I packed:

• 3 complete-meal pouches per day
• 1-2 fruit pouches per day for snacks (I fed these to him when we stopped for nursing breaks)
• Enough water for him to sip on throughout the day

I also brought my son’s silicone straw cup so he could sip water (transferred from our water bottles) during the trip. 

Crucial signs your baby needs more water:

• Fewer wet diapers than usual
• Dark yellow urine
• Dry mouth or lips
• Fussiness or lethargy

Water intake for babies is a delicate balance; for a baby who has started solids, you need to provide enough water to support digestion and prevent dehydration, but you also don’t want your baby to fill up so much on water that they don’t have enough room for breast milk and solid food. Starting at around 6 months, it is recommended to provide no more than 4 fluid ounces of water to baby daily – breast milk should still be your baby’s primary source of hydration. Around 8-11 months, aim for no more than 8 fluid ounces of water daily. At a year and beyond, a baby’s water needs can vary widely and I recommend consulting with a nutrition professional (like me) for further guidance.

If you’re breastfeeding on demand, your baby is probably getting adequate hydration. But offering small sips of water starting at 6 months when a baby starts solids is still a good practice, especially on the trail.

Why Backpacking with Your Baby Matters

Yes, backpacking with your baby requires a lot of planning and preparation. You’ll need to adjust aspects of your trip compared to your pre-baby backpacking days. Your nutrition must be dialed in. But let’s talk about all the things you GAIN when you refuse to put your adventures on hold and take your little one on a backpacking trip.

• Physical health and fitness: Pregnancy and childbirth are hard on your body. Despite how quickly Western culture wants women to “bounce back,” recovery takes time. If you spend the first year (or two or three) of your child’s life being sedentary, you will lose fitness fast. Muscle loss, decreased cardiovascular capacity, and declines in bone density are all possible. Backpacking, even at a slow pace, supports strength and cardiorespiratory fitness. For me, backpacking also reminded me of what my body is capable of, and it was great exercise before I could run again. 
• Outdoor time: In the early days of caring for a young baby, it is common to feel trapped indoors while breastfeeding (or bottle-feeding), changing diapers, and managing naptime. Backpacking lets you get outdoors with your little one, helping you escape the decline in mental health and energy that can come from spending too much time indoors. The outdoor time conferred by backpacking is also great for supporting mental health and is associated with better postpartum mental health. (Source, Source) 
• Family bonding: Sharing outdoor experiences, like backpacking, instills family values (like a love and respect for nature). Even if your baby won’t remember the experience per se, the experience instills implicit memory, memory that operates unconsciously, in your child’s mind. I think all of the outdoor experiences my son has had, including our backpacking trips, have already established an implicit memory of good times outdoors – now, at over a year old, he loves hiking and any opportunity to be outdoors. 

Backpacking with your baby isn’t selfish; you’re not “dragging them along” to do what you want to do. You are weaving your baby into the fabric of your life and creating rich, beautiful experiences with them in nature that will (hopefully) shape them into a person who loves the outdoors! 

Your Adventure Starts Now

So, now you know it IS possible to backpack with your baby! You understand that a well-thought-out nutrition and hydration plan is required. And you’ve read about the benefits. If you’re ready to have a backpacking adventure with your baby, I’m here to help! 

As a functional sports nutritionist, I love working with active, outdoor-loving families. I help parents like you bridge the gap between “I want to maintain my adventurous life” and “I have no idea how to make that work with a baby.”

I will help you dial in your nutrition so you’re not bonking on the trail, so your milk supply stays strong, and so you feel energized instead of depleted. I can help you plan nutritious meals for your baby to keep them healthy and happy on the trail.

You don’t have to wait until your kids are older, and you don’t have to put your identity on hold. You just need the right support.

Ready to start planning your next adventure? My Trailblazer Family Adventure Session is specifically designed for active families. I designed this personalized nutrition coaching session specifically to help active families like yours feel confident, energized, and prepared for your outdoor adventures, including backpacking. Whether you’re planning day hikes or multi-day backpacking adventures, this session will give you the practical fueling strategies you need for your family. This is a pilot program, meaning I only have 5 slots available for families right now. 

Ready to get started? Book your session here:

You CAN backpack with your kids. Let’s make it happen!

The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary; what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.

Some backpackers are interested in using this diet to facilitate their performance on the trails. Thru-hikers and backpackers who hike established long-distance trails are also interested in the ketogenic diet because it can enable them to lighten the load of their food and support sustained energy and endurance. 

In this article, I’ll discuss the pros and cons of keto backpacking so you can decide whether this nutritional approach makes sense based on your backpacking goals. 

Please note that I am an affiliate for some of the products I’ve linked to in this post. If you click the link here and make a purchase, I may earn a commission at no extra cost to you.

Please note that I am an affiliate for some of the products I’ve linked to in this post. If you click the link here and make a purchase, I may earn a commission at no extra cost to you.

What is a Ketogenic Diet?

A ketogenic diet is a high-fat, very low-carbohydrate diet that was initially developed and researched in children with epilepsy. (Source) 

Typically, this diet provides approximately 75-80% fat, 15% protein, and 5-10% carbohydrates, but this can be personalized to the individual. Generally, total carbohydrate intake is about 20-50 grams of carbs daily. 

The dramatic shift in carbohydrate and fat intake on a ketogenic diet (relative to a conventional moderate or high-carb diet) causes the body to produce ketones from fats, including body fat and fats consumed in the diet. Ketones are small water-soluble molecules used for energy by various body parts, including the brain and heart. Ketone production occurs primarily in the liver and, to a lesser extent, in the kidneys. (Source) 

Nutritional ketosis, the form of ketosis instigated by a ketogenic diet, is distinct from diabetic ketoacidosis. In nutritional ketosis, blood ketone levels exist in the 0.5-5.0 mmol/L range. Diabetic ketoacidosis, on the other hand, is a severe complication of diabetes that can be life-threatening and occurs when a lack of the hormone insulin causes the body to tap excessively into ketone production, causing a massive rise in ketones in the bloodstream. In diabetic ketoacidosis, ketone levels may rise to 15 mmol/L or higher, and immediate medical attention is needed. 

Now that you understand the basics of a ketogenic diet let’s discuss the potential benefits of a keto diet for backpacking!

The Pros of Keto Backpacking

Sustained Energy Levels

Backpacking and thru-hiking require long days spent on your feet, moving steadily. Sustained energy levels are vital for maintaining steady energy levels while backpacking.

Typically, the steady pace of backpacking occurs in a heart rate zone where the body can efficiently use fat for fuel. Therefore, eating a high-fat diet may support the physical demands of a backpacking trip. 

Because a ketogenic diet facilitates the body’s ability to burn fat for fuel and reduces carbohydrate intake, it reduces fluctuations in blood glucose that can cause energy variability. 

Many people on a ketogenic diet (mainly males, in my experience, more on that in a bit) report sustained energy levels and fewer fluctuations in energy throughout the day. While no research indicates that a ketogenic diet produces more sustained energy levels in backpackers, this is possible. 

Enhanced Endurance

Some research on athletes suggests that a ketogenic diet may improve endurance exercise capacity, though the research is mixed. 

One of the potential mechanisms behind the ketogenic diet’s effect on endurance exercise is that it can increase the body’s ability to burn intramuscular fat for energy; an increased ability to burn fat for energy may reduce the buildup of metabolic byproducts from carb metabolism, namely lactate; in turn, this can reduce the buildup of hydrogen ions (H⁺) that degrade exercise performance. (Source, Source) 

Conversely, a systematic review and meta-analysis of the ketogenic diet in endurance athletes found no effect on VO2 max, time to exhaustion, or rate of perceived exertion (RPE) during exercise. However, a significant caveat here is that many of the studies in this systematic review and meta-analysis were relatively short; it can take multiple weeks for the body to adapt to a ketogenic diet, so these studies may not have been long enough to actually allow subjects to adjust and ultimately experience an improvement in endurance performance. (Source) 

A Keto Diet Can Help You Pack Light

1 gram of fat packs 9 kilocalories (kcal) of energy, whereas 1 gram of carbohydrate packs 4 kilocalories. If packing light is a priority for you on your backpacking or thru-hiking trip, eating a fat-oriented diet allows you to pack more calories with less physical weight in your backpack. 

Mental Clarity and Focus

The brain has a proclivity for using ketones for fuel; many individuals (again, mainly men, in my experience) report enhanced mental clarity and focus on a ketogenic diet, likely due to ketone utilization by the brain. A ketogenic diet may support mental clarity and focus on the trail, which is crucial for making safe decisions and keeping up your morale! (Source) 

Weight Management

For individuals who desire to lose excess body fat to move more efficiently and quickly on the trail, a ketogenic diet may help shed some lbs. Numerous studies demonstrate that a ketogenic diet can help overweight and/or obese individuals lose body fat. Granted, the subjects in these studies often have co-existing health conditions, such as type 2 diabetes. In other words, the weight loss effects of a ketogenic diet may not translate to an otherwise healthy backpacker who simply wants to lose a few lbs. (Source, Source) 

Furthermore, if you intend to use a ketogenic diet for weight loss, you must optimize your protein intake to avoid losing muscle mass. A nutritionist who is well-versed in the ketogenic diet can help you determine your optimal protein intake so you can experience the fat loss benefits of this nutritional approach while maintaining a healthy lean body mass. 

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The Drawbacks of Keto Backpacking

The ketogenic diet isn’t suitable for every backpacker. Let’s discuss the potential downsides of this nutritional approach for backpackers.

You’ll Need Time to Adapt

If you intend to try a keto diet while backpacking or through hiking, please do not jump on the diet 2 days before your trip and expect to perform well! It takes at least several weeks to adapt to a ketogenic diet. If you don’t give yourself time to adequately adapt before your adventure, you are setting yourself up for a difficult time on the trail. ‘

In addition, sometimes, the initial adaptation period can trigger temporary discomfort, often called the “keto flu.” The “keto flu” is usually associated with fatigue, nausea, and faintness. These symptoms typically fade over a few days to a week. (Source) 

Electrolyte Imbalances

The drop in insulin (the hormone that ushers glucose into your body’s cells) on a ketogenic diet contributes to losing body water. If this loss of body water isn’t counteracted with adequate hydration and electrolyte replenishment, electrolyte imbalances can occur. Electrolyte imbalances are particularly detrimental for active individuals such as backpackers and thru-hikers.

You must stay well-hydrated on a ketogenic diet and consume electrolytes through your food. A sugar-free electrolyte supplement, such as LMNT, may also be highly beneficial. 

Digestive Distress

The fat content of a ketogenic diet can be hard on the digestive system for some people, contributing to issues such as cramping and loose stools. Taking a ketogenic diet on the trail can compound these issues and may even cause constipation if you don’t eat enough keto-friendly high-fiber foods. 

To avoid keto-induced digestive distress on the trail, ensure that the keto diet agrees with your digestive system while at home. If it does and you plan to eat a keto diet on the trail, pack high-fiber keto foods such as dehydrated non-starchy veggies in your dehydrated meals, chia seeds, coconut, and other nuts and seeds. 

Elevated Blood Lipids

In some individuals, a ketogenic diet can significantly raise total and LDL cholesterol levels, which may have undesirable effects on cardiovascular health. This rise in blood lipids doesn’t happen to everyone on a ketogenic diet; it seems to occur in a subset of individuals who may be genetically predisposed to higher cholesterol levels at high levels of fat intake, often called “cholesterol hyper-responders.”

Whether or not the ketogenic diet-induced rise in cholesterol translates into harm to the cardiovascular system remains to be determined. Still, it is a potential downside worth paying attention to. (Source) 

If you are on a ketogenic diet, it is essential to track your blood lipids regularly with biomarker testing ordered through your healthcare provider. 

Issues at Altitude

Some evidence suggests that our bodies burn carbohydrates more effectively than fats at altitude because carbohydrate metabolism requires less oxygen (which is in shorter supply at altitude due to the reduced partial pressure of oxygen in the environment). If your backpacking or thru-hiking trip will take you to high altitudes, then a ketogenic diet may not provide the energy you need to perform and feel your best. 

Potential Difficulties With Fueling as Backpacking Intensity Increases

If your backpacking or thru-hiking trip involves increases in intensity, a ketogenic diet may hinder your ability to perform well at a higher intensity. As exercise intensity increases, our bodies rely less on fat and ketones and more on glucose for fuel. Since a ketogenic diet is very low in carbohydrates, it is usually insufficient for fueling higher-intensity exercise. 

Factors that raise the intensity of your backpacking experience include the weight of your pack, the altitude, the incline of the trail, the ambient temperature, and how fast you are moving. (Source) 

In addition, a ketogenic diet may hinder glycogenolysis, the ability of the body to break down glycogen (the storage form of carbohydrates in your liver and muscles) into glucose for energy. In summary, following a ketogenic diet may make it harder for your body to utilize glucose for energy during bouts of intense backpacking. (Source)

Limited Food Options

The ketogenic diet significantly limits your food options. Common backpacking foods that are a no-go on a ketogenic diet include fresh and dried fruit, grains, beans, and sweeteners like honey and maple syrup. “Food fatigue,” or simply getting sick of the foods one has available to eat, is pretty common on a ketogenic diet in my clinical experience. 

Potential Nutrient Deficiencies

Because a ketogenic diet significantly limits one’s intake of vegetables and fruits, deficiencies of certain nutrients such as calcium, magnesium, and potassium are possible. If you’re heading out on an extended backpacking or thru-hiking trip and plan to stick to a ketogenic diet, you’ll need to plan carefully ahead of time to ensure you’ll meet your body’s vitamin and mineral needs. 

Consider taking a multivitamin/multimineral supplement with you on the trail for longer backpacking trips. Of course, consult with your healthcare provider or a nutrition professional before starting any supplements like a multivitamin/multimineral; your provider can also help you select one that is high quality and suits your individual needs. 

Who Should NOT Try a Ketogenic Diet

A ketogenic diet is not appropriate for people with the following health conditions or life stages:

• People with inborn metabolism errors (genetic defects usually identified at birth) include but are not limited to primary carnitine deficiency and carnitine palmitoyltransferase I or II deficiency. 
• Enzymatic defects such as succinyl-CoA acetoacetate transferase (SCOT) deficiency.
• Porphyria 
• Women who are trying to conceive, pregnant, or breastfeeding

I also find that most women, especially premenopausal women, do not do well on a ketogenic diet; therefore, I typically advise against it in this population. 

Conditions that warrant close medical supervision:

• Cardiomyopathy
• Fat malabsorption
• Gout
• Insulin-dependent diabetes
• Kidney dysfunction
• Liver disorders
• Osteoporosis 
• Kidney stones
• People who are underweight

Examples of Keto-Friendly Backpacking Foods

Curious about what sorts of keto foods you can eat on a backpacking trip? Here are a few ideas:

• Olive packets, such as these ones 
• Olive oil packets for dressing food 
• Almonds/almond butter
• Macadamia nuts
• Walnuts
• Hazelnuts
• Cashews 
• Protein powder 
• Pouches of salmon or tuna
• Dehydrated beef, bison, chicken, or turkey 
• Powdered eggs 
• Dehydrated non-starchy veggies like broccoli, cauliflower, and mushrooms 
• Hemp hearts
• Pumpkin seeds
• Coconut butter
• Coconut flakes 
• Hard cheeses
• Cured meats 

There are even some pre-made keto backpacking meals available on the market! I recently came across Wild Edge Keto; I love that they offer keto backpacking meals with simple, whole-food ingredients! Next Mile Meals is another company that provides keto-friendly meals. 

How to Plan for Successful Keto Backpacking

If you intend to follow a ketogenic diet while backpacking, you must plan and prepare effectively. Your preparation process should include:

• Easing into the ketogenic diet well before your trip. Give yourself at least a month, if not longer. 
• Plan your calorie, fat, protein, and carbohydrate needs for your ketogenic diet during your backpacking or thru-hiking trip. Trial your ketogenic diet before your trip to determine whether you are in nutritional ketosis.
• Ensure your nutrition plan meets your fluid, electrolyte, vitamin, and mineral needs during your trip. 
• Pack various keto foods so you don’t get bored on your trip! 
• Allow yourself to deviate from the diet or abandon it altogether if it isn’t working for you! 

The Bottom Line on Keto Backpacking

A ketogenic diet can be a convenient, tasty, and performance-enhancing dietary option for some backpackers and thru-hikers and a poor fit for many others. If you aren’t experiencing a health condition or life stage that precludes you from eating a ketogenic diet and are interested in tinkering with your diet, it may be worthwhile to try a ketogenic diet.

The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary, and what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.

I’ve been eating a gluten-free diet for 10 years, ever since I discovered I was sensitive to gluten in my early twenties. While I do not have Celiac disease, I have non-celiac gluten sensitivity (NCGS), a reaction to gluten that is not autoimmune in nature but which is increasingly recognized by the medical community. (Source) 

I’ve also worked with hundreds of clients with celiac disease and NCGS in my nutrition practice. Needless to say, I have a lot of experience working with gluten sensitivity! 

Removing gluten significantly improved my IBS symptoms, mood, and skin health. While I have tried reintroducing gluten a few times, it consistently triggers problems for me, so I no longer include it in my diet.

My years of eating a gluten-free diet and my passion for backpacking have led me to experiment with countless gluten free backpacking foods. When embarking on backpacking adventures, it’s essential that your gluten-free trail cuisine not only satisfies your taste buds but also provides the nourishment necessary to keep you happy and energized.

This article is a compilation of my favorite gluten free backpacking food options!

I hope you find this article helpful! As always, I welcome your feedback in the comments section!

Please note that I am an affiliate for some of the products I’ve linked to in this post. If you click the link here and make a purchase, I may earn a commission at no extra cost to you.

Suggested Guidelines for Choosing Gluten Free Backpacking Food

Gluten free food options are ever-increasing. However, just because a food is labeled “gluten free” doesn’t mean it is a great choice! When purchasing gluten free backpacking food (and gluten free food in general), here are the guidelines I use:

Keep Added Sugars at a Minimum. 

While it is fine to occasionally enjoy treats sweetened with added sugars while backpacking, such as candy, we don’t want these to be our staple foods on our backpacking adventures. 

Added sugars are sugars that are added during the processing of foods. Examples of added sugars include sucrose, dextrose, syrups (such as brown rice syrup or agave syrup), and cane sugar. Added sugars do not include sugars that naturally occur in whole foods, such as fruits. (Source) 

Most people’s primary dietary sources of added sugars are sugar-sweetened beverages, baked goods, desserts, and candy. 

Eating foods high in added sugars can drive significant blood sugar fluctuations. Dramatic swings in blood sugar can cause unstable energy and may make you more likely to “bonk” while backpacking. 

Added sugars can also trigger gut issues, such as bloating and gas; this may occur because added sugars can promote the growth of unhealthy bacteria in the gut microbiome and suppress levels of beneficial bacteria. A healthy gut is essential for optimal athletic performance, so a high sugar intake may work against your athletic goals as a backpacker. (Source) 

Takeaway: Most of the time, choose gluten-free backpacking foods with little to no added sugars. 

Favor Whole-Food Carbohydrates In Your Gluten-Free Backpacking Food

Whole food carbohydrates are carbohydrate-containing foods that have been minimally processed. Whole-food carbohydrates include whole fruit, sweet potatoes, white potatoes, root vegetables, legumes, and whole grains such as quinoa and steel-cut oats. 

Generally, when we eat whole-food carbohydrates, our bodies experience a gentle rise in blood sugar, providing us with a sustainable energy source. The gentle, sustained rise in blood sugar provided by whole-food carbohydrates is valuable when you are hiking for hours and need a consistent energy source!

Conversely, refined carbohydrates are carbohydrates that have gone through a manufacturing process. This manufacturing process may turn the carbs into flour and flour-based foods like pasta, bread, and crackers. Refined carbs also include added sugars. 

Refined carbs typically produce a sudden spike in blood sugar and energy, often followed by a significant drop in blood sugar that can cause fatigue and lethargy. While refined carbs are great for providing quick energy while hiking, eating bread, crackers, and other baked goods (even of the gluten-free variety!) frequently while backpacking may cause significant energy fluctuations, an increased tendency for bonking, and a less enjoyable experience overall. 

If you are going to eat refined carbohydrates, I recommend enjoying them at the end of a hike, when your muscles are primed to quickly take up glucose from your bloodstream; this can help reduce the magnitude of the blood sugar spike caused by refined carbs. 

Many gluten-free alternatives, such as gluten-free bread, are high in refined carbohydrates such as potato starch, tapioca starch, and various flours made from gluten-free grains. 

Takeaway: Most of the time, eat whole-food carbohydrates while hiking for sustainable energy. 

Remember Protein! 

Many hikers gravitate towards carbohydrate-rich foods when hiking, such as fruit, candy, crackers, and chips. There’s a good reason for this – carbs provide us with energy to fuel our muscles while we hike! While there’s nothing wrong with enjoying some carbs (especially whole-food carbs) while backpacking, it is best to pair carbs with protein rather than eat them by themselves. 

Protein helps keep blood sugar balanced. Eating gluten-free carbs and protein together in your meals and snacks while backpacking will support a balanced blood sugar response and more sustainable energy levels.

For example, you could pair high-quality beef jerky with plantain chips (more on my favorite brands of these items below!) or an apple with 2 tablespoons of peanut butter or almond butter to create a snack with a balanced protein and carb content. 

Examples of gluten-free backpacking meals with balanced carb and protein content include sweet potato noodles with rehydrated beef or chicken and sauce or a wrap with deli meat, guacamole, and veggies. 

Takeaway: Eating protein at each meal and snack will provide you with sustained energy throughout your backpacking adventures.

Select Nutrient-Dense Foods (Most of the Time)!

I recommend choosing backpacking food that provides some essential nutrients, such as vitamins and minerals. 

Vitamins and minerals are crucial for energy production and athletic performance. Vegetables, whole-food carbohydrates, nuts, seeds, and animal proteins are excellent sources of vitamins and minerals. 

Takeaway: Your body needs vitamins and minerals to stay active and healthy while backpacking. Incorporate nutrient-dense foods into your backpacking cuisine.

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The Best Gluten Free Backpacking Food

There are MANY naturally gluten-free foods that you can eat while backpacking! Here’s an overview of my favorites:

Gluten Free Freeze-Dried Meals for Backpacking

Nothing beats the convenience of a gluten-free backpacking meal! I’ve tried each of the brands listed below and can vouch for their flavor. I also like that these backpacking meals balance protein, carbs, and fats (for the most part) since this balance is vital for maintaining your energy.

• Good To-Go meals: All Good to Go freeze-dried backpacking meals are gluten-free and made without preservatives. Some meals, such as the Mushroom Risotto, need protein added to balance the macronutrients. For example, you could add freeze-dried chicken to the Mushroom Risotto. 
• Wild Zora Freeze-Dried Meals: These meals are gluten-free, dairy-free, grain-free, and rich in protein and vegetables. The primary carbohydrates in these meals come from sweet potatoes. Please note that if you have trouble digesting large quantities of vegetables, these meals may not be the best fit because they are quite veggie-dense.
• Next Mile Meals: These high-fat, ketogenic diet-friendly meals are also gluten-free. Many of the meals contain dairy products, so if you’re sensitive to dairy, read the ingredients label carefully before purchasing.

Fresh Fruit

Fresh fruits such as apples, bananas, and berries provide water for hydrating your body, carbohydrates for energy, and potassium, a crucial electrolyte for hydration and muscle contraction. 

Fruits are also naturally gluten-free! Certain fruits, such as apples, oranges, and bananas, are portable, making them an easy addition to your hiking food repertoire. These foods also don’t include any packaging (unless you count the skin of a banana or the rind of an orange as “packaging!), making them a low-waste, environmentally-conscious snack option. 

Dried Fruit

Sometimes, it’s easier to pack dried fruit rather than fresh fruit for backpacking, especially if you’re short on space in your backpack and want to keep your load light.

Like fresh fruit, dried fruit is naturally gluten-free. However, it is important to watch for added sugars and sulfites, a type of food preservative, in dried fruits. 

Dried fruits are already a rich source of natural sugars, so there’s no need to eat dried fruit coated in extra sugar! The combination of dried fruit coated in added sugars can sometimes cause gastrointestinal distress for hikers and the dreaded “sugar rush,” followed by a steep drop in blood sugar and energy levels. If you have a sensitive stomach or experience blood sugar fluctuations, consider purchasing unsweetened dried fruit. 

Sulfites are preservatives added to certain foods, including many brands of dried fruit, to preserve the dried fruit’s taste and color and inhibit bacterial growth.

In some people, sulfites have been found to trigger skin reactions, abdominal pain, diarrhea, asthma, and anaphylactic reactions. Based on these potential reactions, I think it is wise to steer clear of sulfite-containing dried fruits. (Source) 

Here are several brands of sulfite-free dried fruits that I recommend:

• Barnana dried banana bites (these come in several varieties, including a delicious coconut-banana option!) 
• Bare Snacks apple chips
• 365 by Whole Foods Market dried mango (dried mango tastes like candy without added sugars!)

Dates

Dates can be consumed either fresh or dried. These little pieces of “nature’s candy” are rich in potassium and magnesium, essential electrolytes necessary for hydration and muscle function, and fiber, which can help keep you “regular” while backpacking.

Dates are also highly portable and can easily be combined with nut butter for a snack balanced in carbohydrates and protein. In fact, slicing open a date and “stuffing” it with a scoop of almond or cashew butter makes for an absolutely delicious snack! 

Olive Packs

Getting sick of eating sweet foods on your backpacking trip? Try a savory snack!

Olive packs are the perfect portable savory snack for backpacking. They are rich in healthy monounsaturated fats and are very satiating! I love Gaea olive packs. Pair with cheese and a piece of fruit for a well-rounded snack!

High-Quality Beef or Turkey Jerky

No, I’m not suggesting you consume gas station beef jerky on the trail, though you could in a pinch! I recommend selecting a high-quality beef or turkey jerky that contains just beef or turkey, salt, and spices.

Beef, poultry (such as chicken and turkey), and all animal proteins are naturally gluten-free, making them a perfect protein-rich snack option while hiking. Jerky is also portable and resistant to spoilage. A few of my favorite gluten-free jerky brands are Chomps, Paleo Valley, and Epic Bars. 

Tuna and Salmon Pouches

Tuna and salmon packets are a convenient protein option that you can easily bring along on your backpacking trip. Salmon provides omega-3 fatty acids, which may help quench inflammation caused by exercise, helping you recover faster so you can backpack again the following day!

Please note that these pouches will add some weight to your pack since the tuna and salmon pouches contain some water.

You can mix tuna or salmon with rehydrated rice and peas over your backpacking stove for simple and filling dinner. I frequently recommend Wild Planet tuna and salmon pouches. 

Nuts, Seeds, and Nut Butter

Nuts, seeds, and nut/seed butter provide a calorie-dense snack for hiking, with healthy fats, some protein, vitamins, and minerals to boot.

Nuts and seeds are naturally free of gluten. Please note, however, that nuts and seeds are often processed on machinery that processes gluten-containing grains, causing the nuts or seeds to become cross-contaminated. If you have celiac disease and are highly sensitive to gluten cross-contamination, consider purchasing nuts, seeds, and nut/seed butter produced in gluten-free facilities. 

Pair a handful of nuts or seeds or a packet of nut butter with fresh or dried fruit, and you will instantly have a snack balanced in protein and carbs to support sustainable energy throughout your hike!

I also recommend purchasing nut and seed butter that is free of added sugars and industrial seed oils. As I’ve discussed in previous blogs, industrial seed oils (canola, corn, cottonseed, safflower, sunflower, and soybean oils) are a very recent addition to the human diet, and a growing body of research indicates they are inflammatory, especially if consumed regularly in the diet.

Chronic inflammation can impair exercise performance and recovery. If you aim to stay physically fit and able to backpack for a lifetime, avoiding inflammatory foods such as industrial seed oils may help. 

Here are several of my favorite brands of nuts, seeds, and nut/seed butter that are free of added sugars and industrial seed oils:

• Wildly Organic: Wildly Organic sells organic nuts and seeds that have been soaked and dehydrated to improve their digestibility, texture, and flavor. I am, admittedly, addicted to the delicious pistachios from Wildly Organic! They are crispy, fresh, delicious, and unlike any other pistachios I’ve tried! 
• Barney Butter Bare Almond Butter
• Trail Butter (contains a bit of maple syrup, which I consider to be a whole food sweetener and absolutely fine to eat in moderation)
• Trader Joe’s Valencia Peanut Butter

Snack Bars

Snack bars are a super convenient food to bring along hiking. However, many snack bars contain gluten-containing grains, such as wheat flour. If you are gluten-sensitive, you’ll need to read labels carefully to make sure any bars you’re eating are gluten-free.

I like snack bars that have relatively simple ingredient lists. Bonus points if the bar provides some protein! Here are several of my favorite gluten-free snack bar brands for backpacking:

• Send Bars: These bars are my absolute favorite! These delicious bars are made with only whole food ingredients, contain protein, healthy carbs, and supergreens, are gluten-free (of course), and free of refined sugar! Use my link to a get a free box of Send Bars with your order!
• Lara bars
• Rx bars 

Baked Chips

Baked gluten-free chips provide a helpful hit of carbohydrates and salt (a vital electrolyte!) while hiking. Just make sure you store them in a place in your backpack where they won’t get crushed!

I recommend choosing baked chips baked in an oil with a high smoke point, such as avocado or coconut oil. The high smoke point of these oils inhibits the formation of inflammatory compounds in the chips when they’re being baked. 

Furthermore, if you choose chips made from whole foods, such as plantains or sweet potatoes, you’ll also get potassium and fiber. My favorite chip brands are Artisan Tropic Plantain Strips, Barnana Plantain Chips, and Jackson’s Honest Avocado Oil Sweet Potato Chips. 

Granola

Granola provides the perfect combination of carbs, fat, and a touch of protein to keep you fueled during your hike! The key to choosing gluten-free granola is to select granola that doesn’t contain wheat, barley, rye, triticale, or any “ancient” forms of wheat, such as kamut or spelt. You can also look for the “gluten-free label” on your bag of granola. 

Granola made with oats is usually gluten-free. Grain-free granola centered around ingredients such as nuts and seeds is naturally gluten-free. 

As much as possible, I like to choose granola that contains very little added sugar. Wildway Granola is delicious and contains no added sugars; the sweetness of the granola is provided solely by dates and other dried fruits. 

Sliced Veggies with Hummus or Guacamole

Fill your reusable silicone baggie with sliced veggies and a small Tupperware container with hummus or guacamole, and you’ll have a refreshing, naturally gluten-free veggie snack for the trail!

As strange as it sounds, I often find myself craving fresh veggies towards the end of a hike. Please note that if you pack veggies, hummus, and/or guacamole, you’ll want to eat it within the first day of your backpacking trip so it doesn’t spoil in your pack.  

Vegetables like bell peppers, carrots, cucumber, and celery provide your body with water, electrolytes, vitamins, and minerals. They are also the perfect “vehicle” for a creamy, filling dip like hummus or guacamole. 

Sandwiches and Wraps

I mentioned earlier that refined carbohydrates, such as flour-based foods, should be consumed less often than whole-food carbohydrates. However, I also acknowledged that there’s a time and a place for refined carbs. Sandwiches and wraps are a convenient way to refuel on the trail and can be balanced if we fill the sandwich or wrap with protein, healthy fats, and even some veggies. 

Certain gluten-free breads and wraps toe the line between whole-food and refined carbs. The brands of gluten-free bread and wraps listed in this section are relatively less refined than most gluten-free baked goods on the market. They are made with wholesome ingredients and omit the highly refined starches and added sugars in many gluten-free baked goods. 

• Siete Almond Flour or Cassava Tortillas: These wraps are naturally gluten-free and made with almond flour and cassava, a type of starchy tuber, respectively. Fill these with deli meat, chicken or tuna salad, avocado, or nut butter for a wholesome hiking snack. 
• Sandwich made with Base Culture bread, Young Kobras bread, AWG Bakery grain-free bread, or Bread SRSLY sourdough: I love these gluten-free breads because they aren’t full of starches, added sugars, and industrial seed oils (like so many brands of gluten-free bread are…) You can also try visiting a local gluten-free bakery; this is often a great place to find high-quality gluten-free bread without lots of processed starches and other fillers. 

Gluten-Free Instant Coffee

There’s nothing quite like enjoying a hot cup of coffee first thing in the morning at camp while you’re backpacking! Coffee beans are naturally gluten-free. However, some brands of instant coffee may contain gluten as a filler. (Source) 

For this reason, I recommend choosing a gluten-free instant coffee if you are gluten-sensitive. Purity Coffee is a wonderful resource for organic coffee, and its instant coffee packets are perfect for backpacking, car camping, and mountaineering! It tastes great and unlike any other instant coffee (i.e., way better!) that I’ve tried.

What About Oats?

If you are very sensitive to gluten, you may want to avoid the oat-based gluten-free hiking food described in this article. 

Emerging research shows that although oats don’t contain gluten, they are highly cross-contaminated with gluten based on how they are grown, stored, and processed. Therefore, if you have celiac disease, you may want to forgo oats and consume other gluten-free foods while hiking (and in your daily diet) instead. (Source)

If you are very sensitive to gluten and need an alternative to instant oatmeal while hiking and backpacking, I suggest trying the grain-free hot cereal from Wild Zora. In my experience, all of the flavors are delicious! Wildway grain-free hot cereal is also a delicious option! 

The Bottom Line on the Best Gluten Free Hiking Food

Embarking on a gluten-free backpacking adventure doesn’t mean sacrificing taste, nutrition, or convenience! As we’ve explored in this blog, a diverse array of delicious gluten free options are available for backpackers. 

From lightweight dehydrated meals to energy-packed snacks and even gluten-free alternatives to traditional backpacking staples like tortillas and granola, there’s something to satisfy every palate and dietary need! 

To make your next backpacking trip a success, remember to plan ahead, do thorough research on gluten-free options, and experiment with different foods before hitting the trail. Whether you have celiac disease or non-celiac gluten sensitivity, there’s no need to compromise on flavor, nutrition, or your outdoor experience.

With the right gluten free backpacking food, you can confidently fuel your adventures, knowing you’re taking care of your health while enjoying the beauty of nature. So, pack your gear, lace up your boots, and savor the freedom of the wilderness with the best gluten-free backpacking food options at your side. Happy trails and happy eating!

Ready to Feel Stronger and More Energized During Your Next Backpacking Trip?

If you’re training hard but still feeling held back by low energy, nagging gut issues, or inconsistent performance, it’s not a training problem—it’s a fueling problem. My Trailblazer Nutrition™ program is a high-touch, personalized approach designed specifically for backpackers like you who want to perform at their peak while achieving their highest level of health. Together, we’ll uncover what’s really going on in your body and build a clear, sustainable plan that supports your endurance, strength, recovery, athletic goals, and long-term resilience.

If you’re ready to stop guessing and start performing at your full potential, book your discovery call and let’s map out your next breakthrough!

The content provided on this nutrition blog is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog.

The information and recommendations presented here are based on general nutrition principles and may not be suitable for everyone. Individual dietary needs and health concerns vary, and what works for one person may not be appropriate for another.

I make every effort to provide accurate and up-to-date information, but the field of nutrition is constantly evolving, and new research may impact dietary recommendations. Therefore, I cannot guarantee the accuracy or completeness of the information presented on this blog.

If you have specific dietary or health concerns, please consult a qualified nutritionist or another healthcare professional for personalized guidance.