Freeze-Dried Meals For People With Food Sensitivities and Allergies

I know firsthand how challenging it is to deal with food sensitivities and allergies, especially in the backcountry. So after researching what pre-packaged, freeze-dried meals were compatible with my various medical restrictions, I built a comprehensive chart for the more commonly sold meal packets. Each product listed indicates the presence of major food allergens at the time that this post was published, including dairy (D), egg (E), nuts (N), seafood/fish (F), soy (S), and wheat (W), while also indicating lower/medium/high levels of FODMAP ingredients and the existence of meat. Each product then links to the manufacturer’s website where the exact ingredients should be verified before ordering while also verifying the physical labels before consuming.

DISCLAIMERS: I make no warranty as to the accuracy of the information presented below. Errors could exist or ingredients could have changed since publishing. The information is presented purely to assist in the selection of potential meal products and should not be used as a substitute for verifying the exact ingredients of each meal packet before consumption.

CROSS CONTAMINATION DISCLAIMER: The information below does not include potential cross-contamination that might occur due to shared equipment utilized in the manufacturing or packaging processes. Some manufacturers list this caveat, if applicable, while others may not. The exact ingredients and other disclosures for a meal packet should be confirmed each time before consuming.

RECOMMENDATION: I always try a new meal product at home, within close proximity to medical care, before adding that product to my list of potential meal options while in the backcountry.

ProductDairy (D)Eggs (E)Nuts (N)Seafood/Fish (F)Soy (S)Wheat (W)FODMAPMeat
Backpackers Pantry Breakfast ScrambleDEHigh
Backpackers Pantry Chana MasalaNHigh
Backpackers Pantry Chiang Mai Cocunut Curry BeefNLowerBeef
Backpackers Pantry Cuban Coconut Rice & Black BeansNHigh
Backpackers Pantry Fettucini Alfredo ChickenDEWHighChicken
Backpackers Pantry Chicken Breast (plain)NoneChicken
Backpackers Pantry Granola w/ Bananas Almond & MilkDNHigh
Backpackers Pantry Granola w/ Blueberries Almonds & Milk DNHigh
Backpackers Pantry Jerk Rice & Beans w/ ChickenSHighChicken
Backpackers Pantry Kathmandu CurryMed
Backpackers Pantry LasagnaDESWHigh
Backpackers Pantry Red Beans & RiceHigh
Backpackers Pantry Mango Sticky RiceNLower
Backpackers Pantry Mashed Potatoes & Gravy w/ BeefDHighBeef
Backpackers Pantry Organic Blueberry Walnut OatmealNWMed
Backpackers Pantry Organic Cinanamon Apple OatmealDWHigh
Backpackers Pantry Pad ThaiNLower
Backpackers Pantry Pad Thai w/ ChickenNLowerChicken
Backpackers Pantry PrimaveraDWHigh
Backpackers Pantry Peanut Butter & Raisin OatmealNWMed
Backpackers Pantry Risotto w/ ChickenDSHighChicken
Backpackers Pantry Rocky Mtn ScrambleDEHigh
Backpackers Pantry Santa Fe Rice & Beans w/ ChickenHighChicken
Backpackers Pantry Shepherd’s Stew w/ BeefDHighBeef
Backpackers Pantry StroganoffDEWHighBeef
Backpackers Pantry Sweet & Sour Rice & ChickenSLowerChicken
Backpackers Pantry Three Cheese Mac & CheeseDEWHigh
Backpackers Pantry Three Sisters StewHigh
Backpackers Pantry Veggie StewHigh
Good To-Go Mushroom RisottoNHigh
Good To-Go Thai CurryDNFHigh
Good To-Go Pad ThaiENFSMed
Good To-Go Mexican Quinoa BowlHigh
Good To-Go BibimbapSMed
Good To-Go Smoked Three Bean ChiliHigh
Good To-Go Marinara with PastaMed
Good To-Go Indian vegetable KormaDNHigh
Good To-Go Kale & White Bean StewHigh
Good To-Go Chicken GumboHighChicken
Good To-Go New England Corn ChowdahFHigh
Good To-Go OatmealNMed
Good To-Go GranolaNMed
Good To-Go Cuban Rice BowlDHigh
Good To-Go Chicken PhoDFLowerChicken
Mountain House Beef StewMedBeef
Mountain House Beef StroganoffDEWMedBeef
Mountain House Biscuits & GravyDWHighPork
Mountain House Breakfast SkilletDEHighPork
Mountain House Chicken Fajita BowlHighChicken
Mountain House Chicken Fried RiceDESMedChicken
Mountain House Chicken Teriyaki w/ RiceSMedChicken
Mountain House Chicken & DumplingsDWHighChicken
Mountain House Chicken & Mashed PotatoesDHighChicken
Mountain House Chili Mac w/ BeefWHighBeef
Mountain House Classic Spagetti w/ Meat SauceWHighBeef
Mountain House Creamy Mac & CheeseDWHigh
Mountain House Fettuccine Alfredo w/ ChickenDEWHighChicken
Mountain House Mexican Rice & ChickenHighChicken
Mountain House Pad Thai w/ ChickenFSLowerChicken
Mountain House Pasta PrimaveraDWHigh
Mountain House Rice & ChickenMedChicken
Mountain House Scrambled Eggs & BaconDEHighPork
Mountain House Spicy Southwest SkilletHighBeef
Mountain House Yellow Curry w/ Chicken & RiceNFMedChicken
Peak Refuel Chicken AlfredoDWHighChicken
Peak Refuel Chicken Pesto PastaDWHighChicken
Peak Refuel Strawberry GranolaDSMed
Peak Refuel Mountain Berry GranolaSMed
Peak Refuel Breakfast SkilletELowerPork
Peak Refuel Beef Chili MacDWHighBeef
Peak Refuel Three Bean Chili MacWHigh
Peak Refuel Chicken Teriyaki RiceSLowerChicken
Peak Refuel Sweet Pork & RiceHighPork
Peak Refuel Beef StroganoffDWHighBeef
Peak Refuel Chicken & RiceDWHighChicken
Peak Refuel Beef Pasta MarinaraDWHighBeef
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15 responses to “Freeze-Dried Meals For People With Food Sensitivities and Allergies”

  1. […] have some food allergies that can complicate backpacking meals. That caveat aside, I’ve tried a variety of food methods over the years and find it best to […]

  2. I have Celiac Disease which is an allergy to gluten in foods. I really like you list here in the blog post. Yet, I am a bit concerned that you speak to only Wheat (W) as a food allergy. Being celiac and allergic to gluten mean that I cannot eat any food with Wheat, Rye or Barley. It goes beyond just Wheat. My suggestion to you is to instead of denote wheat (W) that you denote Gluten and use (G). Just a thought.


    1. Scott Bideau Avatar
      Scott Bideau

      Thanks for the comment, Todd. Given the severity of food allergies and complexities of various food intolerances, I have purposefully kept things a bit high level so that people have a starting point for what foods to easily eliminate before carefully reading the specific ingredients of each meal packet considered. I hope that the Wheat (W) indicator at least helps folks like you with a starting point.

  3. Person Avatar

    ALERT: The Low Fodmap selections all include garlic and/or onion (thus, they’re not low-fodmap). The exception is freeze-dried chicken breast…

    1. Scott Bideau Avatar
      Scott Bideau

      Like you said, all of these packets include some FODMAP ingredients, so compromises have to be made for those with IBS. Per the disclaimer at the top of the post, I’m trying to highlight what is on the lower side and what is on the higher side while also encouraging each person to use this as a starting point before verifying each ingredient for each meal to determine what is acceptable to them.

    2. I found this as well. Anything containing any amount of garlic or onion cannot be called low fodmap. Please remove this category as they’re almost all completely incorrect.

      1. Scott Bideau Avatar
        Scott Bideau

        I think the info is accurate given the overview/disclaimer. I know many backpackers who try to avoid FODMAP foods but need to at least diversify their diet beyond the single food packet that is truly no/low FODMAP and instead go for the lower FODMAP packets as a mitigation strategy without totally eliminating.

  4. jackflash Avatar

    It’s pretty rad that you put this chart together, man. Just what I needed. Sadly, it is still really hard to find low FODMAP meals for the back country, and I don’t have the dehydration equipment to do it myself just yet. Anyways, thanks again!

    1. Scott Bideau Avatar
      Scott Bideau

      Thankfully several of the “Lower” FODMAP items identified in this chart have a very small amount of FODMAP ingredients that will hopefully provide some bikepackers/backpackers/etc with relieve, at least when compared to the Med/Higher packets.

  5. Thank you so much for putting this together! When you have multiple allergies, it is so overwhelming to search through all of the foods by yourself, and then you end up only eating crackers and cheese the whole trip to avoid any triggers. Like you said, this is a great starting point to start one’s search. Thank you!

  6. David Breth Avatar
    David Breth

    Thank you, Scott. As you know, you kind of have to experience it to appreciate how difficult putting a camping menu together is when you’ve got restrictions. My camp menu is so repetitive it makes me crazy, and I’m going to spend some time trying meals this summer to expand the menu. One quick note to all, however – even a meal that is a solid “yes!” for you can give you problems if you are not fully hydrated yourself and/or if your meal is not fully hydrated.

  7. Virginia Avatar

    This is an awesome list! Very overwhelming to look through everything. Thanks so much for putting it together!

  8. I’m giving the FODMAP diet a go and this was epic to read! thank you so much 🙂

    1. Scott Bideau Avatar
      Scott Bideau

      Keep in mind that even the “Low” FODMAP indicated foods may have FODMAP ingredients…but at least they are not the primary ingredients (ie. you may find a bit of garlic added).

  9. Debbie Avatar

    As you said this is a starting point. As someone who follows Low FODMAP guidelines, I definitely have to watch garlic and onion additives. They are added to everything so this list helps as I make choices. I wish the companies that make backpacking meals understood what FODMAPS are and then made some effort, at the least, to offer choices where spices and powdered broths/gravies are separated from other ingredients so you could add your own low FODMAP versions.

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