Vegetarian, vegan, dairy-free and gluten-free trek food
Easy swaps, packable staples and the things to watch for, so a special diet does not mean a hungry trek.
- 4 dietsSwaps for each
- 20 to 30 gProtein at dinner
- 6 minRead
Lauren Jones, Peaksted co-founder · Training advice reviewed by Nathan Gee · Updated 14 October 2026You can eat well on any diet on the trail. It just takes a bit more planning, because you cannot rely on a hut kitchen or a shop to have what you need.
Plan the same pattern as everyone else: carbohydrate-led days with protein at dinner and morale snacks. Swap what you cannot eat for something equivalent, carry your own staples, and read labels for hidden milk, gluten or honey.
Pick yours
What to watch, easy swaps and packable staples for each.
Usually easy. The things to keep an eye on are enough protein and iron across several days of hard effort.
| Instead of | Try |
|---|---|
| Salami or tuna | Nut butter, roasted chickpeas or a sealed shelf-stable bean pouch |
| Meat dinner | Pasta with cheese, lentils or tofu, or rice with eggs and veg |
| Jerky | Roasted chickpeas, nuts or sealed shelf-stable tofu |
Nut butter, roasted chickpeas, lentils, couscous, oats and dried fruit.
Hut and teahouse menus in places like Nepal are often very vegetarian-friendly, with dal bhat a classic.
Protein, iron and vitamin B12 are the ones to think about. Over a short trek B12 is not a worry, but if you eat vegan every day a reliable source matters long term.
| Instead of | Try |
|---|---|
| Milk powder | Soya, oat or coconut milk powder |
| Cheese in wraps | Hummus powder, nut butter, avocado on day one, or olives |
| Egg or fish dinners | Lentils, textured soya, tofu or beans with rice or pasta |
| Milk chocolate | Dark chocolate, checked for milk on the label |
Nut butters, oats, lentils, textured soya protein, dried fruit, seeds, instant noodles (check the seasoning).
Protein is easy to miss when the base is pasta and sweets. Aim for something with 20 to 30 g at dinner.
Calcium and protein, and the hidden milk in bars, chocolate and instant mixes.
| Instead of | Try |
|---|---|
| Milk powder in porridge | Oat, soy or coconut milk powder, or just water and nut butter |
| Cheese | Nut butter, hummus, tinned fish or cured meat |
| Milk chocolate | Dark chocolate or fruit and nut bars, checked for milk |
| Instant mash | Dairy-free mash, rice or couscous |
Nut butters, oats, rice, dried fruit, seeds, dark chocolate, jerky.
Lactose intolerant rather than allergic? Hard cheese and yoghurt are often fine in small amounts, but it is individual.
Cross-contamination, and gluten hiding in stock cubes, sauces, instant noodles and oats that are not certified.
| Instead of | Try |
|---|---|
| Wraps and bread | Corn tortillas, rice cakes, gluten-free bread or crackers |
| Pasta and couscous | Rice noodles, gluten-free pasta, rice or quinoa |
| Oats | Certified gluten-free oats, or a rice or buckwheat porridge |
| Stock cubes and sauces | Check the label or carry gluten-free versions |
Rice, corn tortillas, certified gluten-free oats, potatoes, nuts, dried fruit, gluten-free bars.
If you have coeliac disease, do not rely on huts or teahouses for safe food. Carry your own and confirm the details in advance.
Whatever your diet
- Read every label
Seasoning sachets, bars, chocolate and stock cubes are where milk, gluten and honey hide.
- Carry your own staples
Do not rely on huts, teahouses or shops to have a suitable option, and bring a backup meal.
- Include protein regularly
Add a protein-containing food to meals across the day, using options you can store safely.
Without a reliable cold source, choose shelf-stable foods and follow package storage instructions. The USDA hiking food-safety guide explains how to handle perishables.
For the full plan, see what to eat on a multi-day trek. For the basics, see Nutrition & Trek Fuel and carbs, protein and fat.
If you have coeliac disease, a food allergy or a medical reason for your diet, speak to your doctor or a registered dietitian before a long trek.
Special-diet trek food: FAQ
Can you get enough protein on a vegan trek?
Yes, with a little planning. Lentils, textured soya, tofu, beans, nut butters and seeds all help, and aiming for a protein-containing food at each main meal is a good rule of thumb.
What are good vegan trekking foods?
Nut butters, oats, dried fruit, lentils, textured soya protein, instant noodles, couscous, rice, seeds, dark chocolate and fruit and nut bars. Check labels, as some seasonings and bars contain milk or honey.
How do I eat gluten free on a trek?
Carry your own staples, use rice, corn tortillas, certified gluten-free oats and gluten-free pasta, check stock cubes and sauces, and avoid relying on huts or teahouses, where cross-contamination is hard to control.
What can I use instead of milk powder?
Soy, oat or coconut milk powder all work in porridge and hot drinks. Nut butter stirred into oats adds a creamy feel and plenty of energy.
Are protein bars necessary?
No. Food does the same job. A bar can be convenient, but nut butter, jerky, lentils, cheese or a pouch of beans are cheaper and usually better.
A personalised plan is built around your dates, your fitness and how you train, and the free readiness check is a good place to start.
Check my readinessSources and scope
This is general information, not personal dietary or medical advice. Guidance on vegetarian and vegan eating follows Melina, Craig and Levin, Position of the Academy of Nutrition and Dietetics: Vegetarian Diets (Journal of the Academy of Nutrition and Dietetics, 2016), which notes that vegans need a reliable source of vitamin B12. Athlete protein guidance follows Jäger and colleagues, International Society of Sports Nutrition Position Stand: protein and exercise (2017). Food labels and formulations vary, so always check. Lauren Jones is studying towards the NASM Sports Nutrition qualification. If you have coeliac disease, a food allergy, diabetes or an eating concern, see a doctor or registered dietitian. Training advice reviewed by Nathan Gee, BSc Sports Science.
