Backcountry Protein: What to Pack and What to Forage in the Wild

When you're hiking, backpacking, or camping off the grid, your body burns more fuel than usual — and protein becomes one of the most critical nutrients you need. It helps repair muscles, maintain energy, and keep you feeling full on long days outdoors.

But when you’re out in the wild, fresh meat spoils fast, and options can be limited. So, what should you pack? And what can you actually find in nature?

This is your survivalist-approved guide to portable protein and natural sources of protein in the wild.

Why Protein Matters in the Backcountry

When you’re active all day — climbing, hiking, carrying gear — your body’s recovery demands increase. Protein:

• Repairs muscle tissue
• Keeps hunger at bay longer than carbs
• Balances your energy levels
• Aids in endurance and strength over multi-day trips

Even one night out can feel harder than it should if your meals are missing protein.

Top Packable Protein Options for Camping & Hiking

These options are lightweight, shelf-stable, and won’t spoil, making them perfect for your backpack or kit.

✅ Jerky (Beef, Turkey, or Vegan)

• High in protein, low in weight
• Long shelf life
• Easy to snack on the trail

✅ Tuna, Salmon, or Sardines (Cans or Pouches)

• Packed with protein — typically 15–25g per serving
• Available in easy-open cans or lightweight vacuum-sealed pouches
• No refrigeration needed
• Great for mixing with rice, crackers, or eating straight from the pack
• Sardines also offer healthy fats (omega-3s) and are surprisingly filling

🧠 Survival Tip: Bring a spork and a small trash bag — canned fish is nutrient-dense but can be messy and leave a strong scent. Always pack out what you pack in.

✅ Protein Bars

• Choose ones with 10g+ protein and low sugar
• Bonus if they include nuts, oats, or dried fruit

✅ Nuts & Seeds

• Almonds, peanuts, sunflower seeds, or trail mix
• Add to oatmeal or eat straight from the bag
• Combine with dried fruit for a DIY energy boost

✅ Powdered Protein (Whey or Plant-Based)

• Mix with water for a quick protein shake
• Can be added to morning oats or coffee
• Ultra-lightweight and easy to portion

✅ Hard Cheeses (like aged cheddar or parmesan)

• Last surprisingly long in cool weather
• High in fat and protein for energy-dense meals

🧠 Pro Tip: Pack protein for every meal — even breakfast. Oats + peanut butter or protein powder makes a big difference on trail endurance.

🌿 Natural Protein Sources in the Wild (Only for the Well-Prepared)

⚠️ Only attempt these if you’ve trained, researched, and followed local laws and safety guidelines. Foraging and hunting are skills that take real experience.

🐟 Fish

• Lakes and rivers can provide trout, perch, or bass
• You’ll need: basic fishing gear, a license (in most places), and knowledge of local regulations

🍳 Insects

• Crickets, grasshoppers, and some beetles are edible and high in protein
• Roast them over the fire — 100g of grasshoppers can yield over 20g of protein

🌰 Wild Edibles

• Nuts like acorns or pine nuts (must be leached or processed properly)
• Legumes (rare, but some wild plants like clover have small amounts of protein)

🐇 Small Game (Advanced Only)

• Snares or hunting rabbits, squirrels, or birds — not recommended unless trained
• Always follow ethical and legal hunting practices

🚫 What to Avoid

• Unknown mushrooms — most are not protein-rich and can be fatal
• Wild beans — many are toxic if raw
• Anything you can't 100% identify — "edible-looking" doesn’t mean safe

Fuel Up the Right Way

The outdoors challenges your body — don’t short-change it on fuel. Bring high-protein foods that are lightweight, shelf-stable, and easy to eat on the move.

And don’t let food worries distract you from what matters: the trail, the view, and the experience.

→ Grab the Seventh Step Starter Kit and start your journey equipped, fueled, and ready.