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If you think there is a salad bar on top of that mountain, you better think again. PC: Wikimedia Commons

I eat an insane amount of veggies when I’m at home (i.e., not hiking or letting other hikers’ influence my eating preferences).

So I’m always looking to squeeze more vegetables and fruits into my backpacking diet. Unfortunately, since fresh veggies are heavy and bulky, this isn’t always the most efficient option.

This article is dedicated to ways I’ve found to tackle the age old problem of getting veggies in a thru-hiking diet.

Before I dive into the issue, here is a little about my cooking style, which is on the lazier end of the spectrum (which makes getting veggies into my diet even harder): When I backpack, I only use the freezer bag method to make “cooked” meals. This means that I add boiling water (or near boiling water) to a melt-proof bag full of food, wait typically 15 minutes, and then expect my meal to be totally edible.

The Hiker Must Do before the end of the month! Photo by Joe Mabel via Wikimedia Commons

The Hiker Must Do before the end of the month! Photo by Joe Mabel via Wikimedia Commons

Dehydrated Dried Veggies (Home made or store bought)

For my first thru-hike of the AT, I bought the  End of the World supply of veggies from Harmony House. What I didn’t know then and know now is that those veggies need to be cooked. It may only be a minute, or it may be more like 10 minutes—but either way, that’s a lot more fuel than I usually take on a trip. This was especially true for peas and corn.

The dehydrated method seems to work best for certain vegetables. I’ve had the best luck with ones I can dehydrate myself with ease. I’ve written extensively about my dehydrated kale process. I’ve had a lot of luck with shredded zucchini as well (it’s amazing how a foot long zucchini becomes so tiny after it has been shredded and dehydrated). Both these veggies rehydrate well with the freezer bag method—just add a little extra hot water, and you’re done.

One bag of freeze dried veggies this size can last a week if you put a little into every dinner.

One bag of freeze dried veggies this size can last a week if you put a little into every dinner.

Freeze dried Veggies

I’ve had the best luck with rehydrating freeze-dried veggies. These pop back to life with hot water, which is why even cheapskates like Cup A Noodles throw in a few freeze dried dehydrated peas to your 0.25 cent noodle dish.

I usually get the bag of freeze dried veggies from Alpine Aire, or if I’m going on a really big trip, the #10 can. Another brand that is available at Whole Foods or a lot of coops is the Just Tomatoes brand.

If I went bag of freeze dried veggies route, I’ll send that unopened in my resupply boxes and each night, use that bag of veggies to top off whatever I’m having for dinner. It works with ramen, instant mashed potatoes, or freeze dried dinners. Then, when I’m on trail, I can decide how many freeze dried veggies to add to each dinner depending on how much water I have, how hungry I am, etc.

Cooking up lunch on top of Taboose Pass

Cooking up lunch on top of Taboose Pass

If I go the big can route, I’ll either make a bunch of quart sized bags of just veggies, or I’ll add some spoonfuls of veggies to each unpackaged dinner I’ll be eating (say, if I got a big bag of rice noodles and split them into many smaller bags).

Technically, you’re supposed to eat your freeze dried veggies within a week of opening their packaging, but I’ve had freeze dried veggie pieces last at least a year in a ziplock freezer bag.

Veggie chips include a variety of vegetables.

Veggie chips include a variety of vegetables.

Veggie “Chip-Like” Snacks

Some natural food stores, like Sprouts, sell salted veggie chip mixes in their bulk section. They include beets, carrots, green beans, sometimes ocra…and you can also get the veggies separately. The closest thing I can find on the internet is this, but you can usually find them for about $7/lb, and you get A LOT of veggies for $7 (remember they have no water, so you’d be getting 7 lbs of veggies for that price of they were rehydrated).

Okra chips can be found in the bin just above the veggie chips.

Okra chips can be found in the bin just above the veggie chips.

Before my PCT hike, I got dried veggie chips at Sprouts and was obsessed…for a week, until I got to the point where I couldn’t eat them anymore. I loved the idea of having the salty-crunchy food that hikers love be something actually healthy instead of Pringles. I still love the idea. It’s funny how your tastebuds change on trail, though. I have no idea why that didn’t work out, and will probably buy some more before my next hike (but in smaller quantities).

Trips where I’ve been more sparing in my purchasing amounts did show me that they rehydrate decently when soaked in water or hot water and can add some bulk to a dinner.

Packaging on the TJs broccoli

Packaging on the TJs broccoli

*New discovery* Trader Joe’s Broccoli

Essentially, dehydrated broccoli, these veggies can be eaten like chips during snacktime and can also be used to top off a backpacking dinner with something green.

The snack is surprisingly filling—especially if consumed with water. My one compliant is that is could be saltier.

After you’re finished the snack, there is a fair share of “broccoli dust” at the bottom—about ¼ to 1/3 of a cup by my measurement.

I added ¼ cup boiling water to the dust and got almost ½ cup of rehydrated broccoli—an excellent addition to ramen, instant mashed potatoes, or a traditional freeze dried meal.

A similar technique can be used with Snap Peas. The only downside with the broccoli is that it’s made with palm oil.

Veggie powder may be the lightest way to get greens in your diet.

Veggie powder may be the lightest way to get greens in your diet.

Green Powder

No backpacking with veggies article would be complete without the green vegetable powder supplements or wheatgrass powder supplements you can buy at natural food stores. By gently dehydrating and then grinding the veggies into a fine powder, they are able to pack more veggies in a limited space. In fact, some companies claim to pack between 3-5 servings of veggies in one spoonful.

The downside is that these powders tend to be on the pricier side. I’ve been able to find the holiday flavors on steep discount–but only in brick and mortar stores.

While the packaging says that it needs to be refrigerated before opening, I’ve broken up a few jars of powdered greens into ziplocks and put one in each resupply box. Perhaps some of their nutrition had degraded, but they seemed totally fine when they arrived at my trail town stop up to 6 months later.

Sandwich challenge ready, I'm eating fresh veggies on the side of the Appalachian Trail

Sandwich challenge ready, I’m eating fresh veggies on the side of the Appalachian Trail

Bringing fresh veggies on your trip—but being selective

If temps are cooler, spinach can pack a lot of greens in your meal without weighing you down too much. A pound of spinach, afterall, is not dense at all—it could almost fill up the whole capacity of the MLD Burn 😉

That being said, spinach is a great veggie for that first night out of town and maybe the next day—not very an extended period. Unless temps are quite cool, your spinach will wilt and start to spoil—especially if you’re at all squishing or compressing it in your pack.

Better options are heartier veggies like brcooli, cauliflower, carrots, onions, garlic, and squash.

Anecdotally, I’ve heard from other hikers and experienced myself that organic veggies tend to last longer without refrigeration than conventional veggies. I have no idea why.

Considering that you may not have a chance to wash up your veggies easily while on the trail, you may consider washing off dirt before you leave town. That’s another reason to perhaps opt for organic—you don’t have to worry as much about washing off traditional pesticides.

Even if you aren’t inclined to carry veggies, I’ve heard of hikers carrying a few garlic cloves or a shallot to spice up their meals. In both cases, the real thing is so much more potent than dehydrated, that it can give a kick to your food for minimal weight penalty. And it can help keep the mosquitoes away, or at least the vampires.


What have I missed? Leave your ideas for other ways to get veggies into your trail diet in the comments section.