17 Simple Backpacking Meal Recipes with 4 Ingredients or Less (2024)

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Here is a list of 17 easy backpacking meal recipes. These are all super fast to make and only require 4 ingredients or less. Some are non-cook meals, others just need hot water.

You can find most ingredients at your average grocery store on the Appalachian Trail. Feel free to mix and match any ingredients. Also see our full list of 41 Backpacking Food Ideas.

1. Chili Mac and Cheese

Dried Beans + Instant Macaroni + Cheddar Cheese + Chili Powder

1. Boil water (2:1 ratio)
2. Add beans (10 minutes)
3. Add noodles (5 minutes)
4. Add cheese, chili powder

Also referred to as "chili mac". Using macaroni noodle for carbohydrates and bean for protein, the combination creates a hearty dinner. Dehydrated beans can be purchased from Mother Earth Productsand Hamony House Foods.

2. Jerky Noodles

Rice Noodles + Beef Jerky + Peanut Butter

1. Boil water (2:1 ratio)
2. Add noodles (15 minutes)
3. Add beef jerky, peanut butter

Lightweight meat, easy-to-make noodles and creamy peanut butter (optional but highly recommended. It's unusual, yet it's probably one of the best recipes on this list. The rice noodles are lightweight and cook fast, and the jerky and peanut butter provide a nice amount of protein to this Asian-inspired backpacking meal.

3. Mediterranean Couscous

Couscous + Parmesan Cheese + Pesto Mix + Olives

1. Boil water (3:1 ratio)
2. Add couscous (5-10 minutes)
3. Add pesto, parmesan, and olives

Couscous is a great grain base to use on the trail, since it's light, cooks fast and even has a little protein. Combine with Parmesan and pesto mix for a filling meal. You can replace or complement the olives with sun-dried tomatoes and/or canned fish like salmon or tuna.

4. Chicken and Rice

Pre-Cooked Chicken + Instant Rice + Dried Broccoli + Olive Oil + Soy Sauce

1. Boil water (2:1 ratio)
2. Add broccoli (5 minutes)
3. Add rice (5 minutes)
4. Add chicken, soy sauce and olive oil

Dehydrated broccoli is very lightweight and is a great source of vitamins, potassium and fiber. Combine with chicken (seeValley Fresh) and rice and you have a complete nutritious meal for the trail. Olive oil adds some nice extra flavor and calories. Soy sauce is a nice extra that you can get for free at just about any grocery store.

5. Lentil Curry

Dried Lentils + Dried Veggie Blend + Curry Powder + Coconut Oil

1. Boil water (2:1 ratio)
2. Add lentils and veggies (10-15 minutes)
3. Add curry powder, coconut oil

You'll find curry paste or powder in the international food section of the supermarket. Coconut oil provides some healthy fats and really enhances the flavor of this dish.With these two ingredients, you have the foundation to create an creamy curry.This trail favorite uses lentils as its source of protein and fiber.

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6. Eggs and Bacon

Bacon Bits + Mashed Potatoes + Powdered Eggs

The closest thing you can get to a diner on the trail. Potatoes provide carbohydrates and eggs and bacon provide protein and sodium to start the day. Tastes better cooking the eggs separately.

7. Trail Mix Butter

Honey + Peanut Butter + Trail Mix

Dense and easy nutrition. Mixing peanut butter, honey and trail mix together in a bowl provides a breakfast that's rich in calories from protein and healthy fats.

8. Cereal

Dried Fruit + Powdered Milk + Cereal/ Granola

Cereal in the backcountry. Powdered milk is virtually non-perishable and provides a lightweight source of calcium. Chewy dried fruits like apricots and cranberries and blueberries work best.

9. Salmon Bagel

Salmon + Bagel + Cream Cheese

A simple breakfast sandwich that doesn't require any heat, but still provides a tasty protein and carb boost. Single-use cream cheese packets for this recipe can be found at breakfast and brunch restaurants, as well as many coffee shops. There are some great ready-to-eat salmon packets as well. See SeaBear Salmon.

10. Oatmeal

Nuts + Oatmeal + Raisins

These three ingredients are backpacking staples for good reason. Accessible, easy to prepare and nutritious. There are a variety of oatmeal flavors to pick from as well.

11. Nutella Wrap

Tortilla + Nutella + Banana Chips

An easy wrap. Nutella (available in pouches) is essentially a sweet and chocolaty version of peanut butter. Banana chips give it a nice crunch. Tastes great with peanuts too.

12. Cheese and Crackers

Crackers + Cheese + Meat

Hard cheeses are more shelf stable than soft cheeses and cured meats are reliable backpacking staples. May be heavy for some. But, this provides dense nutrition and can be a very rewarding lunch.

13. Pita Wrap

Fresh Veggies + Pita Bread + Hummus

Pita bread is nearly as pack-friendly as tortillas and is great for lunch and snacking. Stuff in some hummus and fresh veggies.

14. Pizza Wrap

Tortillas+ Tomato Sauce + Cheese + Pepperoni

This protein-packed "pizza" wrap can be a yummy and easy trail alternative to the gourmet brick-oven version.

15. Meat and Potatoes

Sausage + Mashed Potatoes + Chives

These two things are foundatalmost any grocery store. Sausage and potatoes are simple are hearty. Feel free to sprinkle on some bacon bits.

16. Cashew Noodle

Noodles + Curry Paste + Dried Veggies + Cashews

A vegetarian meal. Curry powder (or a smidge of paste) can be mixed with cashews for protein and nearly any veggies you have on hand.

17. Burrito

Taco Mix + Tortillas + Rice + Black Beans

If you aren't too tired of tortillas by dinnertime, you can whip up a classic burrito with rice and beans wrapped in a tortilla. Chicken makes a great addition, as do cheese and veggies.