Ingredients
- Sardines in oil, tin or pouch1 tin
- Rice crackers or GF crackers1.4 oz
- Hot sauce packets (optional)2 each
- Mustard packet (optional)1 each
For 1 person: 490 cal, 28 g protein, 4.6 oz dry.
Steps
- Open sardines, stack on crackers with hot sauce or mustard.
Tips
- Oil-packed sardines beat water for calories and flavor.
On the trail
Stop — easy lunch. Salty, no-cook, easy to digest at a short sit. Blood is in your legs, not your stomach.
107 cal/oz — under 120 cal/oz. Fine for car camp or a short carry.
Lunch Short stop. No-cook and salty. Easier on a stomach that has less blood while you hike.
Tags: High protein, Dairy-free, Gluten-free
Nutrition numbers are planning estimates. Planning estimates, not medical advice. Read labels if you have allergies.
How this works
Recipe calories and protein are TrailBite's own numbers. Fat, carbs and sodium are estimated from each ingredient, checked against USDA FoodData Central. Calorie targets start from the trip type and can follow your body with the Mifflin–St Jeor equation. The numbers, explained
Source: USDA FoodData Central (SR Legacy) (opens in a new tab)last checked
Source: Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241–7 (opens in a new tab)last checked
Source: Compendium of Physical Activities (2024 Adult Compendium): walking, hiking and backpacking (opens in a new tab)last checked
Source: Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academies Press, 2005 (opens in a new tab)last checked
Planning estimates, not medical advice. Read labels if you have allergies.