Appendix B: Popular Higher Protein Vegetarian Meals

For Backpacking and Air Camping

Finding a good backpacking meal that is vegetarian, lower-carb, and higher-protein can be a fun challenge. The key is to focus on ingredients that are lightweight, shelf-stable, and nutrient-dense. Many traditional backpacking meals rely heavily on carbohydrates like pasta and rice, but with a bit of planning, you can pack meals that fit your dietary needs.

Backpacking foods that benefit from vacuum sealing are primarily those that are perishable or whose quality and longevity can be significantly improved by removing air. Vacuum sealing helps to prevent spoilage, protect from moisture and pests, and compress the food to save space.  Use a wide mouth funnel to fill the bags and keep seal area clean.  Ensure the outside of the sealed bags are completely cleaned with soap and water so pests and animals won’t be attracted to your airplane or campsite. The opening above the seal is especially prone to harbor bits of food/sauce.

Here are some popular vegetarian backpacking meal ideas:

High-Protein, Lower-Carb Bases and Ingredients

  • Dehydrated Beans & Legumes: Dehydrated black beans, refried beans, and lentils are excellent, lightweight sources of protein and fiber, when combined with seeds. They can be re-hydrated with hot water and used as a base for many meals.  Higher in carb,
  • Textured Vegetable Protein (TVP) and Soy Curls: Are excellent meat substitutes, TVP is made from defatted soy flour and is incredibly high in protein. It rehydrates quickly and can be added to soups, stews, or pasta sauces. Sift out fine flour like pieces to improve taste.
  • Eggs & Cheese: Powdered whole eggs and dried shredded cheese are perfect for backpacking. They’re lightweight and a great way to get protein and fat. Hard cheeses like aged cheddar, gouda, or parmesan will also last for several days without refrigeration and can be added to meals or eaten as a snack.
  • Nuts and Seeds: A staple for any backpacker, nuts and seeds are a great source of protein and healthy fats. Pack them in a trail mix, or use them as a topping for meals. Powdered peanut butter is another excellent, lightweight option.
  • To consume complete proteins in one meal or snack, combine legumes with seeds.  Together they make complete proteins.

    Legumes and Seeds

    Legumes and Seeds need to be eaten at the same time to produce complete proteins in the same meal/snack.

    Here is a table listing commonly eaten legumes and seeds; mix and match. While some seeds are popularly called “nuts,” they are botanically seeds. Legumes are plants that bear fruit as a pod with seeds inside, and additional seeds need to supplement legumes.

    Legumes Seeds
    1. Chickpeas 1. Almonds
    2. Lentils 2. Walnuts
    3. Kidney beans 3. Pecans
    4. Black beans 4. Cashews
    5. Pinto beans 5. Brazil nuts
    6. Navy beans 6. Pine nuts
    7. Fava beans 7. Pistachios
    8. Mung beans 8. Macadamia nuts
    9. Adzuki beans 9. Sunflower seeds
    10. Soybeans 10. Pumpkin seeds
    11. Edamame 11. Chia seeds
    12. Green peas 12. Flax seeds
    13. Split peas 13. Sesame seeds
    14. Peanuts 14. Poppy seeds
    15. Lima beans 15. Rice
    16. Black-eyed peas 16. Quinoa
    17. Broad beans 17. Cumin seeds
    18. Lupini beans 18. Coriander seeds
    19. Runner beans 19. Fennel seeds
    20. Green beans 20. Mustard seeds

Meal Ideas

Take Along

  • Chop up onions, 3 egg whites, Textured Vegetable Protein (TVP), low moisture vegetables; season to taste.  Mix and ladle onto an oiled fry pan, about 1″ thick.  Keto Friendly.  Cook covered on “low” heat.  Brown in about 10 minutes, flip, brown and finish.  High Protein durable energy patties.  Easy to consume while hiking. Easily packs in zip lok bags to share.

Breakfast

  • Savory Scrambled Eggs: Combine powdered whole egg with dried shredded cheese and dehydrated vegetables like bell peppers or mushrooms. Re-hydrate with hot water and cook in a pot for a warm, high-protein breakfast.
  • Protein-Packed Oatmeal: Mix instant oats with powdered peanut butter, hemp seeds, or chia seeds. Add nuts and dehydrated fruit for extra protein and flavor.
  • Breakfast Burrito: Use a low-carb tortilla and fill it with pre-made, dehydrated egg scramble and hard cheese.

Lunch

  • “Cheesy” Quinoa Bowl: Pre-cooked and dehydrated quinoa is a great base. Rehydrate it with hot water and mix in dehydrated vegetables, dried shredded cheese, and a scoop of powdered hummus for a satisfying meal.
  • Hummus Wraps: Carry powdered hummus and rehydrate it for a quick, high-protein spread. Pair it with a low-carb tortilla and sturdy vegetables like cucumbers, bell peppers, and carrots.
  • Nut Butter Wraps: Spread a high-protein nut butter on a tortilla and top with dried fruit or seeds.

Dinner

  • Lentil Chili: A lightweight and hearty option. Combine dehydrated lentils, TVP, and a packet of chili seasoning. Rehydrate with hot water for a warm, filling dinner.
  • Macaroni & Cheese: Some brands, like those by Mountain House or Backpacker’s Pantry, offer vegetarian macaroni and cheese meals. You can also make your own with a low-carb pasta substitute, powdered cheese, and added ingredients like TVP or dehydrated mushrooms.
  • Dehydrated Veggie Curry: Look for freeze-dried vegetable curries or create your own by dehydrating vegetables and using coconut milk powder and curry spices to make a sauce. Serve with a small portion of instant brown rice or quinoa.

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