If you’re new to keto it’s probably already hard enough just to plan your regular everyday meals, let alone trying to figure out how to stay keto while hiking and backpacking! I’ve been eating keto since October, 2017 and each season I figure out a few more things about eating keto as a backpacker – what I like on the trail, what I don’t, what packs well, what doesn’t and how to meal plan and prep for my backpacking trips.
I’m excited to share some of my favorite keto breakfasts with you. These are actually also what I eat at home on a regular basis, so it’s nice that they pack out well too!
Although, some keto hikers, especially if you practice intermittent fasting, may choose to skip breakfast – which is totally fine too! But I just really like ‘breakfast’ whether that’s first thing in the morning, or after hiking a few miles 🙂
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Keto Noatmeal Recipe For Backpackers
This is the perfect oatmeal replacement. Nutritionally, it also kicks oatmeal’s butt in almost every way since it’s packed with super foods + loads of fiber.
For one serving of Noatmeal:
- 1 scoop protein powder (without sugar) or powdered collagen
- 3 Tablespoons hemp hearts
- 3 Tablespoons unsweetened, shredded coconut
- 2 Tablespoons flax seed meal/ground flax seeds
- 2 Tablespoons almond flour
- 1 Tablespoon chia seeds
- 1 teaspoon erythitol or monk fruit or keto sweetener of choice
- Pinch of Himalayan sea salt
- A good splash of pumpkin pie spice or cinnamon
- 1-2 Tablespoons MCT oil (either get powdered MCT oil or add in oil on the trail)
- Hot water
You could mix this up individually and put each serving in it’s own baggie to make sure you get the ratios right, that’s what I used to do. Then I got lazy and started mixing this up in bulk at one time. So I will measure out these ingredients times 9 for example in a large bowl, mix it well, then store it in an old protein powder container in the fridge. And then even use the old protein powder scoop to dish out 3-4 scoops of Noatmeal per baggie for a backpacking breakfast. Refrigeration isn’t necessary, but I just like to know it’s fresh and I don’t have to worry about using it up right away, but it will definitely last in your pack on a short backpacking trip. I just wouldn’t leave it out for like months on end.
Pro tip: Stir the dry ingredients well before adding the water. If you don’t do this, the chia seeds and other like seeds tend to clump together, but I don’t have that problem at all if I combine the dry ingredients well before adding water.
Add hot water to this just like oatmeal, maybe even a bit more than you would add to oatmeal because the hemp hearts and chia seeds soak up quite a bit of water. Then let it soak for 5-10 minutes, sometimes I end up adding more water if it ends up too thick.
You could even add some dehydrated berries to this – if you make your own or find some that don’t have added sugar. Or add in powdered heavy whipping cream if you wanted a little extra umph.
Sometimes at home I add some whipped cream on top 😉
Keto Granola Recipe
This takes a bit more preparation than the Noatmeal – but it is so delicious! This could be enjoyed dry or you could mix up some powdered almond milk or coconut milk on the trail and eat it like cereal.
This probably makes 10 servings – or less, if you eat a big bowl of it.
- 2 cups raw, slivered almonds (or chop them up if you get whole almonds)
- 1 cup raw cashews (chopped)
- 1 cup pecans (chopped)
- 1/2 cup raw shelled pumpkin seeds/pepitas
- 1/2 cup raw shelled sunflower seeds
- 1 cup unsweetened coconut flakes
- 1/2 cup coconut oil (melted or liquid)
- 2 teaspoons vanilla extract
- 1 teaspoon Himalayan sea salt
- 1/4 cup chia seeds
- 2 scoops unsweetened protein powder or collagen
- 2 Tablespoons cinnamon
- 3-4 Tablespoons erythritol/monk fruit or other keto powdered sweetener
Preheat oven to 275 degrees Fahrenheit.
Place the almonds, cashews, pecans, pepitas, sunflower seeds, and coconut flakes in a large bowl. Drizzle the melted coconut oil and vanilla extract on top and stir well to coat the nuts.
Spread the nut mixture evenly on a large baking sheet and bake for 25 minutes or until slightly browned, stirring once half way through.
Remove from the oven and quickly dump the chia seeds, sea salt, protein powder or collagen, cinnamon and sweetener on top of the nuts while they are hot, and carefully stir to coat as evenly as you can.
Allow to cool completely and store in an airtight container. A friend of mine keeps hers on the counter, I keep mine in the fridge, again, just to make sure it lasts a fairly long time and I don’t have to think about it going bad. But it will definitely last out on the trail for many days out of refrigeration.
At home, I usually dump some no sugar added Greek yogurt on top with a little almond milk to thin out the yogurt, it’s so good!
Trail Friendly Bulletproof Coffee
Bulletproof coffee – a classic keto way to start the day! This is also very much personal preference, as to what you normally put in your bulletproof coffee.
First, make your coffee however you choose. Whether that’s instant coffee, making your own coffee ‘tea bags’ to brew, or using something like an Aeropress to make real fresh coffee.
Add in any or all of these to make your own Bulletproof coffee:
- 2 Tablespoons powdered heavy cream
- 1 Tablespoon powdered butter
- A single serve packet MCT oil or powdered MCT oil
- 1 scoop Collagen Powder
- Erythritol/monkfruit or other keto sweetener to taste
- Pumpkin pie spice or cinnamon
At home, I usually add heavy whipping cream, MCT oil and a little sweetener. So if I make coffee on the trail or while camping, I try to stick to that.
If you’re really in a pinch and just need a grab and go breakfast you could always hard boil some eggs and pack some cheese/cheese stick and a meat stick or pre-cooked bacon. Or you could just have a fat bomb and/or a keto friendly bar and be on your way.
For more tips on keto hiking and backpacking, check out these posts:
- How keto supercharged my hiking
- Keto beef jerky recipes
- Keto Backpacking Chili Recipe
- Keto Granola Bar Recipe
3 Keto Backpacking Breakfast Recipes
About the author, Mallory:
After studying Recreation, Park & Tourism Management, Mallory spent several years teaching environmental education, guiding hikes, and leading backcountry trips. Her life-changing trek from Georgia to New York on the Appalachian Trail is what sparked the creation of Your Adventure Coach, to share backpacking tips and resources with as many new hikers as possible.
