Protein-Packed Trail Foods for Vegetarians and Vegans
The environmental impact of eating meat has changed many hikers into herbivores. Meat should not be the only source of protein included in a well-balanced diet. These protein-packed foods below do not contain any meat or animal-based products, but they are sure to keep you feeling full and strong.
When I turned vegetarian about a year ago, I had many people asking how my diet would affect my hiking hobby. Well, it hasn’t. First off, a hiker should consume more carbs and good fats to keep the body feeling full for longer and to keep energy level highs. However, that does not mean that protein should be ignored. Having a vegetarian or vegan diet does not correlate with being weak. As long as you get enough complete protein to sustain your hike, run, or workout, there is no reason why an herbivore can’t be just as strong as a meat-eater. Also, these trail foods for vegetarians and vegans are perfect for anyone with any diet. You won’t even notice the lack of meat or animal-based foods with these delicious and healthy alternatives.
1. Oatmeal
Protein amount of cooked oats: 6g per 1 U.S. cup
Oatmeal is a great trail food breakfast. However, oatmeal can be boring and bland if left alone. Therefore, add a variety of different foods, such as dried fruits, seeds, or granola, to not only add extra protein but to also add some flavor.
Cooked oatmeal with blueberries / Photo credit: Danielle Segura via Flickr
2. Nut (or Seed) Butter
Protein amount of peanut butter: 8g per 2 tbsp
Nut butter, especially peanut butter, sure has its place as a popular trail food. However, peanut butter is not the only butter that should be considered as a viable protein option. In many trail towns, peanut butter is the most likely of the nut butters to be found in a convenient store or general store. However, if you have the option, walnut, almond, cashew, and sunflower seed butter are great and delicious alternatives. The only downside of nut butter is that it can get quite heavy in a backpack in large quantities. However, powdered peanut butter flakes are available for backpackers seeking a lightweight option.
Peanut butter / Photo credit: Denise Krebs via Flickr
3. Quinoa
Protein amount of cooked quinoa: 8g per 1 U.S. cup
Quinoa is an interesting little seed that does resemble the look and texture of a grain. Add cooked quinoa to your dinner of mac ‘n cheese or your oatmeal breakfast for added protein. The amazing thing about this seed is that it is a complete protein! Check out our No Bake Quinoa Bar recipe!
Cooked quinoa / Photo credit: Daniel Lobo via Flickr
4. Bean/Lentil/Quinoa Pasta
Protein amount of cooked bean pasta: ~10g in 2oz
Although this vegetarian gem might not be available in all trail towns, if you have the option, purchase pasta made from beans, lentils, or quinoa. Some pasta brands market it as ‘protein plus‘ pasta. The pasta tastes and looks like normal noodles but has an incredible amount of protein. In some stores, certain brands of boxed mac ‘n cheese are made with similar pasta noodles.
Quinoa pasta / Photo credit: Oomni via Flickr
5. Nuts
Protein amount of peanuts: 7g in 1oz
Protein amount of almonds: 6g in 1oz
Along with nut butter, nuts are a great snack to tag along on any adventure. Make GORP (Good Old Raisins and Peanuts) or create a fabulous trail mix with a variety of dried fruits and granola. Now, every nut does have a different protein amount but peanuts and almonds are some of the nuts with the highest protein amount and are the most readily available.
Mixed nuts / Photo credit: s58y via Flickr
6. Protein Bars
Protein amount in one Clif Bar: 10g in one bar
Protein bars are a great way for vegans and vegetarians to meet their daily amount of protein. However, not all protein bars are vegan; many of them contain whey protein. However, one of the most popular protein bars for hikers, Clif Bar, is a vegan protein bar!
Clif Bar rainbow / Photo credit: Richard Thomas via Flickr
Note for vegetarians: If you are are on a vegetarian diet, protein-packed animal based foods, like cheese, eggs, milk, and yogurt, can contribute to your protein amount.
What are your favorite vegetarian or vegan trail foods?
Sources:
Nature Foods for vegetarians. Vegetarian and Vegan Backpacking food. OutdoorHerbivore.com
Sports Nutrition: Clif Bars Builders protein bars. Amazon.com.
Backpacking Vegetarian or Vegan? Outdoor Herbivore Blog. blog.outdoorherbivore.com /vegetarian/vegetarian-backpacking
Lots of Vegan Backpacking Food Ideas. Vegan Backpacking Gear. Gossamer Gear. gossamergear.com/wp/vegan-backpacking-food
Healthy Snack Recipes. 4 Protein Rich Nut Butters. Anna Sward. Body Building.com. bodybuilding.com /fun/healthy-snack-recipes-4-protein-rich-nut-butters.html
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