The Ultimate Guide to Gluten Free Backpacking Food

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Cutting out gluten doesn’t mean you need to give up on your backcountry plans! There are tons of gluten-free backpacking food options out there to keep you well-fed on the trail. In this guide, we’ve collected as many ideas as we could find to bring you a comprehensive resource for gluten-free backpacking meals!

Man cooking a backpacking meal with mountains in the background.

Whether you have Celiac, or are gluten intolerant, or have a mild sensitivity, trying to maintain a gluten-free diet over the course of a backpacking trip might seem like a daunting challenge. In the past, the only option would have been to make all your own meals from scratch. But today, many companies have realized the growing demand for gluten-free products and have started producing new gluten-free backpacking meals.

So we scoured the internet to find as many gluten-free freeze-dried and dehydrated meals as we could and share them all in one place. We have also done the painstaking work of calculating all the macronutrients for each of the meals by the ounce. Now you can easily tell the weight-to-nutrient ratio at a glance and quickly compare meals to make sure you’re planning a balanced menu. So if you, or somebody you know, is a gluten-free backpacker – this is your one-stop shop!

It’s worth noting that the list below is of meals that are described as Gluten Free by their manufacturer. We haven’t independently verified (nor would we be able to, really) this information nor can we speak to their manufacturing practices regarding cross-contamination. When in doubt, you could contact the companies themselves for more information.


Gluten-Free Backpacking Breakfasts

Ova Easy Eggs
Calories per oz: 185.2 | Fat per oz: 13.2 | Carbs per oz: 0 | Protein per oz: 13.2

Scrambling and Omelet Egg Mix – Alpine Aire
Calories per oz: 152.7 | Fat per oz: 10.3 | Carbs per oz: 4.9 | Protein per oz: 9.9

Scrambled Eggs with Bacon – Mountain House
Calories per oz: 150.3 | Fat per oz: 9.2 | Carbs per oz: 4.6 | Protein per oz: 10.5

Scrambled Eggs with Ham & Peppers – Mountain House
Calories per oz: 148.4 | Fat per oz: 8.6 | Carbs per oz: 5.5 | Protein per oz: 11.7

Spicy Southwest Breakfast Hash – Mountain House
Calories per oz: 127.6 | Fat per oz: 4.6 | Carbs per oz: 15.8 | Protein per oz: 5.6

Granola – Good To-Go
Calories per oz: 120.8 | Fat per oz: 5 | Carbs per oz: 15.4 | Protein per oz: 3.5

Oatmeal – Good To-Go
Calories per oz: 114 | Fat per oz: 3.3 | Carbs per oz: 17.7 | Protein per oz: 3.7


Gluten Free Backpacking Lunches & Snacks

Chocolate Snackaroons
Calories per oz: 152.2 | Fat per oz: 10.9 | Carbs per oz: 12 | Protein per oz: 1.1

Buffalo Cranberry Jerky Bites – Tanka
Calories per oz: 70 | Fat per oz: 1.5 | Carbs per oz: 7 | Protein per oz: 7

RX Bar Multiple varieties, all are gluten free! Our favorites are Coffee Chocolate, Peanut Butter Chocolate & Maple Sea Salt.

Epic BarMultiple varieties, all are gluten free!

Wild Zora Multiple varieties, all are gluten free!

Lara Bar Multiple varieties, all are gluten free!

GoMacro Bars Multiple varieties, all are gluten free!

GU Stroopwafel
Calories per oz: 127.2 | Fat per oz: 5.4 | Carbs per oz: 19.1 | Protein per oz: 0

Honeystinger Stroopwafel
Calories per oz: 130.6 | Fat per oz: 5.6 | Carbs per oz: 19.6 | Protein per oz: 0

Honeystinger Protein Bar
Calories per oz: 126.7 | Fat per oz: 6.7 | Carbs per oz: 12 | Protein per oz: 6.7

Bonk Breaker High Protein Bar
Calories per oz: 109.1 | Fat per oz: 4.1 | Carbs per oz: 10.9 | Protein per oz: 6.8

Taos Mountain Energy Bar
Calories per oz: 110 | Fat per oz: 6.7 | Carbs per oz: 10.4 | Protein per oz: 2.9

Fourpoints Whole Foods Nutrition Bar
Calories per oz: 100 | Fat per oz: 3.6 | Carbs per oz: 12.8 | Protein per oz: 4


Gluten Free Backpacking Dinners

Chicken Fajita Bowl – Mountain House
Calories per oz: 130.8 | Fat per oz: 5.1 | Carbs per oz: 11.7 | Protein per oz: 9.3

Spicy Thai Peanut Curry w/ Vegetables – Backpacker’s Pantry
Calories per oz: 120.8 | Fat per oz: 6.3 | Carbs per oz: 13.5 | Protein per oz: 4.8

Mushroom Risotto – Good To-Go
Calories per oz: 120.6 | Fat per oz: 2.9 | Carbs per oz: 18.8 | Protein per oz: 3.8

Classic Marinara Penne – Good To-Go
Calories per oz: 120.4 | Fat per oz: 3.1 | Carbs per oz: 20.7 | Protein per oz: 3.1

Mexican-Style Rice & Chicken – Mountain House
Calories per oz: 115.4 | Fat per oz: 2.7 | Carbs per oz: 16.5 | Protein per oz: 6.6

Indian Vegetable Korma – Good To-Go
Calories per oz: 115 | Fat per oz: 4.7 | Carbs per oz: 15.3 | Protein per oz: 4.4

Thai Curry – Good To-Go
Calories per oz: 112.1 | Fat per oz: 4.1 | Carbs per oz: 16.5 | Protein per oz: 2.9

Pad Thai – Good To-Go
Calories per oz: 111.7 | Fat per oz: 2.6 | Carbs per oz: 19 | Protein per oz: 4.2

Pad Thai – Backpacker’s Pantry
Calories per oz: 111.1 | Fat per oz: 4.5 | Carbs per oz: 15.4 | Protein per oz: 4.5

Shepherd’s Potato Stew with Beef – Backpacker’s Pantry
Calories per oz: 110.7 | Fat per oz: 3 | Carbs per oz: 15.1 | Protein per oz: 6.6

Southwestern Style Masa with Beef – Alpine Aire
Calories per oz: 110 | Fat per oz: 2.7 | Carbs per oz: 15.3 | Protein per oz: 6.7

Chicken Cashew Curry – Backpacker’s Pantry
Calories per oz: 109.8 | Fat per oz: 2.3 | Carbs per oz: 16.7 | Protein per oz: 6.4

Bibimbap – Good To-Go
Calories per oz: 109.1 | Fat per oz: 2.4 | Carbs per oz: 19.5 | Protein per oz: 2.7

Cuban Coconut Black Beans & Rice – Backpacker’s Pantry
Calories per oz: 107.6 | Fat per oz: 1.3 | Carbs per oz: 20 | Protein per oz: 3.8

Pad See You with Chicken – Backpacker’s Pantry
Calories per oz: 106.2 | Fat per oz: 1.8 | Carbs per oz: 19.2 | Protein per oz: 3.5

Santa Fe Chicken – Backpacker’s Pantry
Calories per oz: 105.6 | Fat per oz: 1.4 | Carbs per oz: 16.4 | Protein per oz: 7.5

Chicken Vindaloo – Backpacker’s Pantry
Calories per oz: 105.5 | Fat per oz: 2.2 | Carbs per oz: 17.1 | Protein per oz: 5.5

Three Sisters Stew – Backpacker’s Pantry
Calories per oz: 103.4 | Fat per oz: 2.1 | Carbs per oz: 18.4 | Protein per oz: 3.9

Himalayan Lentils & Rice – Alpine Aire
Calories per oz: 103.3 | Fat per oz: 1.2 | Carbs per oz: 20.7 | Protein per oz: 3.7

Pepper Beef with Rice – Alpine Aire
Calories per oz: 103.3 | Fat per oz: 1.2 | Carbs per oz: 24 | Protein per oz: 4.7

Mexican Quinoa Bowl – Good To-Go
Calories per oz: 103.2 | Fat per oz: 2.4 | Carbs per oz: 19.8 | Protein per oz: 3.8

Creamy Potato Cheddar Soup – Alpine Aire
Calories per oz: 102.9 | Fat per oz: 3.4 | Carbs per oz: 15.4 | Protein per oz: 4.6

Pineapple Orange Chicken – Alpine Aire
Calories per oz: 102.9 | Fat per oz: .6 | Carbs per oz: 20 | Protein per oz: 4.6

Risotto with Chicken – Backpacker’s Pantry
Calories per oz: 102.8 | Fat per oz: 1.1 | Carbs per oz: 17.2 | Protein per oz: 6.4

Beef Burrito Bowl – Alpine Aire
Calories per oz: 102.3 | Fat per oz: .8 | Carbs per oz: 19.1 | Protein per oz: 5

Chicken Burrito Bowl – Alpine Aire
Calories per oz: 102.3 | Fat per oz: .7 | Carbs per oz: 19.1 | Protein per oz: 5.3

Sweet & Sour Chicken – Backpacker’s Pantry
Calories per oz: 102.1 | Fat per oz: 1.7 | Carbs per oz: 18.1 | Protein per oz: 4.5

Katmandu Curry – Backpacker’s Pantry
Calories per oz: 101.5 | Fat per oz: .4 | Carbs per oz: 19.1 | Protein per oz: 5.4

Mashed Potatoes & Gravy with Beef – Backpacker’s Pantry
Calories per oz: 100.9 | Fat per oz: .7 | Carbs per oz: 18 | Protein per oz: 5.7

Veggie Burrito Bowl – Alpine Aire
Calories per oz: 100 | Fat per oz: .3 | Carbs per oz: 21.3 | Protein per oz: 3.3

Louisiana Red Beans & Rice – Backpacker’s Pantry
Calories per oz: 100 | Fat per oz: .3 | Carbs per oz: 20.7 | Protein per oz: 4

Santa Fe Black Beans & Rice – Alpine Aire
Calories per oz: 98.5 | Fat per oz: .5 | Carbs per oz: 20.9 | Protein per oz: 3.1

Chicken Gumbo – Alpine Aire
Calories per oz: 98.2 | Fat per oz: .7 | Carbs per oz: 18.2 | Protein per oz: 5.8

Black Bart Chili – Alpine Aire
Calories per oz: 96.7 | Fat per oz: 1.7 | Carbs per oz: 14 | Protein per oz: 8.3

Smoked Three Bean Chili – Good To-Go
Calories per oz: 96.3 | Fat per oz: 1.4 | Carbs per oz: 17.8 | Protein per oz: 4.5

Mashed Potatoes and Country Gravy with Turkey – Alpine Aire
Calories per oz: 95.9 | Fat per oz: 1 | Carbs per oz: 18.2 | Protein per oz: 4.5

Jamaican Jerk Rice with Chicken – Backpacker’s Pantry
Calories per oz: 95.4 | Fat per oz: .6 | Carbs per oz: 17.8 | Protein per oz: 5.8

Cajun Chicken with Rice – Backpacker’s Pantry
Calories per oz: 95.4 | Fat per oz: .6 | Carbs per oz: 17.2 | Protein per oz: 6.2

Vegetable Stew with Beef – Backpacker’s Pantry
Calories per oz: 95 | Fat per oz: .8 | Carbs per oz: 17.5 | Protein per oz: 6

Beef Pho – Backpacker’s Pantry
Calories per oz: 94.8 | Fat per oz: .4 | Carbs per oz: 20.3 | Protein per oz: 3

Wild Quinoa Pilaf with Hemp Crispies – Alpine Aire
Calories per oz: 92.2 | Fat per oz: 1.1 | Carbs per oz: 18.4 | Protein per oz: 3.9

Chana Masala – Backpacker’s Pantry
Calories per oz: 91.1 | Fat per oz: .7 | Carbs per oz: 18.9 | Protein per oz: 3.1

Mountain Chili – Alpine Aire
Calories per oz: 90 | Fat per oz: .7 | Carbs per oz: 15.7 | Protein per oz: 7

Italian Pepper Steak – Mountain House
Calories per oz: 88.7 | Fat per oz: 1.2 | Carbs per oz: 14.3 | Protein per oz: 6.4

Thai Style Coconut Curry with Beef – Backpacker’s Pantry
Calories per oz: 79.6 | Fat per oz: .7 | Carbs per oz: 15 | Protein per oz: 3.2


Companies are developing new gluten-free backpacking meals all the time (and there’s definitely a non-zero chance that we’ve missed something) so if you know of a dehydrated gluten-free meal we should include, let us know in the comments below! And, if you’ve tried any of these meals, we’d love to hear what you thought of them!



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Gluten free backpacking food pin

  • The Black Bart Chili by Alpine Aire is LEGIT. Their vegetarian version (mountain chili) is also incredible. 🙌💖

  • This is a wonderful list and resource! As someone who is gluten-free and dairy-free I’ve struggled to find good adventure-ready meal options. I’ve been working on turning my passion for creating recipes into a food business. The first product line is eight gluten-free, dairy-free breakfasts. Check them out at http://www.backcountrystaples.com. I’m trying to collect feedback on what people think of the idea. Best, JC Coughlin

  • I have tried the Mountain House Italian Pepper Steak it was delicious. Being new to backpacking I started to try some that are gluten free this was a great choice.

  • Anna Haupt says:

    Being a celiac patient, I feel compelled to write with the following observation about the first sentence on your website.
    The name of the disease is Celiac, not Celiacs. Also, it’s more accurately defined as an autoimmune disorder that attacks the small intestine with even the most minute amounts of gluten. Calling it a strong gluten intolerance miseducates the public about the disease.

    Thank you for your consideration in editing that line.
    Anna Haupt

    • Anna,
      Thanks for your input! We’ll definitely make those changes for clarity. We didn’t mean to infer that Celiac was simply a “strong gluten intolerance” – rather, we were trying to convey that if you have a strong gluten intolerance (separate from Celiac), then this list might be helpful. But, I can see how that might have come across as minimizing the impact of Celiac. We’ll work on rewording it!

      Cheers,

      Megan

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