Ten Best Gluten Free Backpacking Foods

As backpacking season begins, here are the ten healthiest vegetarian and gluten free foods to throw in your pack.

1. Almonds

Weighing in at 6 grams of protein and 3 grams of fiber per ounce, these heart-healthy nuts are a great source of long term fuel and perfect for muscle rebuilding.   Best of all, they are very versatile. Throw them in trail mix or toss them in oatmeal to help keep you full and give you fuel for the day ahead. In addition, they are full of calcium to help keeps your bones in optimal health.

2. Red Lentils

This variety of lentils is full of protein - 13 grams -- per 1/4 cup. In addition, they are full of fiber to help keep you fuller for longer. They take about 15 minutes to cook, which makes them a perfect source of protein at dinner. Toss with rice or quinoa, or try mashing them with garlic, cayenne pepper and salt to make a tasty dip with whole-grain corn tortillas or gluten free crackers.

3. Chia Seeds

This trendy new seed from Mexico contains the perfect combination of omega-3 fatty acids, protein, and fiber. Chia seeds are also rich in antioxidants, which will help to repair your body for the next day. If you are feeling adventurous, try putting chia seeds in your water. Keeping hydrated and consuming chia seeds will keep your energy levels stable throughout the entire day. If that's not your style, try adding chia seeds to a number of foods, including oatmeal, rice, and granola.

4. Quinoa

This quick-cooking, gluten free grain cooks quickly and can be very versatile. And what's not to love about it? It is one of the only plant sources that is a complete protein, which means that it contains all of the essential amino acids. Quinoa contains a beautiful combination of complex carbohydrates and protein that will help your body stay healthy and give you long term fuel throughout the day. Quinoa can be eaten at breakfast in a porridge with dried fruit in nuts, or for dinner with dried beans or lentils.

5. Peanut Butter

Peanut butter (or sunflower butter for those with nut allergies) is one of the most versatile foods to take on the trail.  It contains  healthy fats which are full of long-burning energy. Peanut butter can be put on just about anything, or even eaten straight out the bar. My favorite? A simple spicy peanut sauce over brown rice or quinoa. Warms my tummy after a long day on the trail. Try peanut butter in oatmeal, on tortillas, or gluten-free pretzels.

6. Blueberries

This dried fruit is my favorite to throw in trail mix, granola, and oatmeal. Blueberries are chock-full of antioxidants which are very beneficial for soothing your sore muscles. Try freeze dried or sundried- either will do the trick!

7. Gluten Free Oats

Oats are another one of those great combination foods. They contain complex carbs, fiber, and protein which will help fuel you all day long on the trail. Their versatility is another one of their great attributes. Eating oatmeal at breakfast will provide you with good, healthy fuel to get you through the day feeling great. Making granola with oats is another way to snack on this great food throughout the day.

8. Sundried Tomatoes

Sundried tomatoes are light and easy to pack, and can transform any meal into "gourmet." They are full of vitamin C, which can help rebuild and repair the connective tissue that you break down while hiking with that heavy pack. Toss in gluten free pasta or quinoa with some parmesan cheese and herbs to create a delicious Italian meal in the backcountry.

9. Dark Chocolate

When deciding what chocolate to put into your trail mix, lean towards the dark chocolate. It is full of magnesium, which is required by the body for proper nerve and muscle function. In addition, this essential nutrient is important for immune function and for building strong bones. Dark chocolate morsels taste great in granola, trail mix, and oatmeal...or just by the handful!

10. Sweet Potatoes

While this food may tend to be a little on the heavy side, the nutritional benefits definitely outweigh its weight. These orange gems are high in potassium, which is a mineral that helps combat muscle cramps. At home, prewrap the potatoes in foil and when at camp, toss them in the fire for about 30 minutes. You'll have a perfectly delicious food to help your post-hike muscle cramps.