3 Protein-Rich Recipes for Hikers

Protein helps your body maintain muscle mass, prevents next-day soreness, and sustains energy. Pack it in with these filling, recovery-boosting recipes.
By Laurie March ,

Mediterranean Tuna Pasta

Louisa Albanese

Carrot Cake Quinoa and Chia Pudding

Calories 650 Protein 23 g Weight 6 oz.

Fill up with this sweet, nutty medley for breakfast or dessert. Serves 2

¼ cup quinoa, rinsed and dried

1 large carrot

1 pinch salt

¼ cup hemp hearts

2 Tbsp. brown sugar

⅓ cup chia seeds

1 cup milk from powder

½ tsp. cinnamon

⅛ tsp. nutmeg

¼ cup walnuts, chopped

¼ cup raisins or dates, chopped

At Home: Place quinoa and salt in one zip-top bag and remaining dry ingredients in another.

In Camp: Add quinoa mixture to / cup water in a pot. Boil, then cover and reduce heat to low and cook until water is absorbed (12 to 15 minutes). Grate carrot and add to bag with remaining ingredients. Add 1 cup cold water and knead until combined. Stir in cooked quinoa and let sit 15 minutes. If needed, spoon in more water until the mixture reaches pudding consistency, then serve.

Mediterranean Tuna Pasta

Calories 680 Protein 30 g Weight 8 oz.


Change up your menu with this flavorful entrée. Serves 3

½ lb. Penne pasta

3 oz. Parmesan cheese

12 green olives, with 1 Tbsp. brine from jar

2 Tbsp. olive oil

1 tsp. garlic granules

½ tsp. crushed red chilies

1 ½ tsp. parsley, dried

9 sun-dried tomatoes, with 1 Tbsp. oil from jar

1 6-oz. foil tuna pouch

1 lemon

¼ cup pine nuts, toasted

Salt and pepper, to taste

At Home: Put pasta in a zip-top bag. Store chilies, garlic,
and parsley in one baggie and pine nuts in another. Wrap cheese in plastic wrap. Pack sun-dried tomatoes, tomato oil, and olive oil in one leakproof container. Pack olives (with brine) in another.

In Camp: Cook pasta and set aside with 1/3 of the pasta water. Chop olives (discard brine) and tomatoes. Grate or shave cheese. Heat oil in a pan, then add spices and tomatoes and sauté for 1 minute. Add tuna and half the cheese, then pasta and reserved water. Cook, stirring often, for 3 minutes. Mix in olives, juice of 1 lemon, and remaining cheese. Season with salt and pepper, top with pine nuts, and serve.Lentil Soup 

Lentil Soup

Warm up with this hearty recipe. Serves 4

1 small onion

1 Tbsp. olive oil

1 cup red lentils, uncooked

4 tsp. chicken bouillon powder

1 Tbsp. tomato powder

1 tsp. garlic granules

1 ¼ tsp. curry powder

¼ tsp. cumin seeds

½ tsp. garam masala

1 pinch cayenne pepper

1 7-oz. foil pouch chicken

At Home: Pack dry ingredients in a zip-top bag (pack onion separately). Store oil in a leakproof container.

In Camp: Chop onion. Warm oil in a pot over medium heat. Sauté onion until it begins to brown. Add 4 cups water and dry ingredients, bring to a boil, then reduce heat and simmer for 15 minutes. Add chicken and heat for another 5 minutes, then serve.

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