I decided to update our Bug Out Bags (aka 72 hour kits) earlier this year… and realized it had been a while. ALL of the emergency meals in our bug out bags included lots and lots of wheat. Not ideal survival food since we now know my husband has severe and painful arthritis attacks with the tiniest wheat exposures. In an emergency situation with 5 young kids, it’d be nice to have a husband who could do things like, say, walk for instance.
So I set out to purchase 3 days of meals for my husband’s bag that did not include wheat, milk, or peppers. These are his three biggest triggers for autoimmune flare ups right now. (Because anything gluten-free is also wheat free, and the industry caters more to gluten-free right now, I looked for gluten free meals.)
P.S. If you have an autoimmune disease, there is a good chance food causes flares for you too. The Mediator Release Test and LEAP diet is the method we used to figure out his food sensitivities/allergies.
It was actually a lot more difficult than I thought it would be to find 9 freeze-dried meals that fit his food sensitivities and our budget. So I thought I’d share what we found.
Top Healthy, Gluten Free Bug Out Bag Foods
What I was mainly looking for in our emergency meals were:
- Freeze dried, just-add-water pouches that are lightweight and easy to prepare
- Healthy, clean ingredient lists (we still want to feel good during an emergency if possible)
- No potential food allergens (my husband cannot eat wheat, milk, or peppers)
- High healthy fat and protein content for sustained energy during a crisis
#1- Wild Zora
Our top choice for both taste and healthy ingredients are the Wild Zora freeze-dried meals. They have lots of delicious-sounding breakfast, lunch and dinner entrees, but because Shane also cannot do peppers, I chose the AIP Meal Pack which includes Summit Savory Chicken and Mountain Beef Stew. I also purchased a few of the savory Meat and Veggie Bars.
Pros
- Focus on Paleo and whole food ingredients
- All of their meals are gluten, grain, dairy and sugar free. Most are nut-free as well
- Lots of Autoimmune Paleo (AIP) options as well
- Just-add-water
- Taste great
- Many are high protein and fat
Cons
The only downside of these meals is the cost is higher than others: between $10-13 per meal. I felt the higher cost was worth it to ensure Shane had a least a few hearty, great-tasting, and totally safe meals to fall back on in our emergency kits.
Gluten-free meal options include:
- Bedrock Beef Chili
- Mountain Beef Stew
- Summit Savory Chicken
- Caldera Chicken Curry
- Cliffside Coconut Berry
- Butte Coconut Banana
- Palisade Pineapple Mango
#2- Captain Marriner’s Gourmet
Captain Marriner’s Gourmet is the second company we chose to buy from.
Pros
- Lots of gluten-free, dairy-free, and even pepper-free options
- Low cost- just $5.99 per pouch
- Just-add-water
- Mostly simple, whole foods ingredients (except the “Taste Like” meals)
- Add your own spices (pro or con depending on how you are using them)
Cons
- Bland taste
- Low in fat, protein and calories
Healthier, gluten-free meal options include:
- 3 Amigos Chili
- Black Beans and Rice
- Broccoli and Carrot Chowder
- Chili Vegetable Soup
- Corn Chowder
- Grande Bean Chowder
- Grandma’s Sweet Pea Soup
- Great Northern Bean Soup
- Chef Niva’s Green Bean Casserole
- Italian Vegetable Soup
- Lentil Soup
- Mom’s Vegetable Soup
- Northern Bean Chili
- Pineapple Black Beans and Rice
#3- Elements High Performance Meals
I have not tried Elements freeze-dried meals yet, mostly because of the price, but they look like a great option.
Pros
- All meals are paleo, gluten-free, dairy-free, soy-free, paleo and keto which makes them easier to work with if you have lots of sensitivities (some contain corn starch)
- Mostly clean, whole foods ingredients lists
- High protein and fat content
- Just-add-water pouches
- Seem like they’d have good flavor
Cons
- More expensive at $12+ per pouchl
Gluten-free meal options include:
- Red Lentil Dahl
- Broccoli Cinnamon Pork
- Maple Mustard Pork
- Sesame Garlic Chicken
- Balsamic Chicken Pomodoro
- Sweet Potato Hash
- Coconut Mango Chicken
- Country Herb Chicken
#4- Mountain House
We have some Mountain House freeze-dried pouches in our emergency kits, but none of their gluten-free varieties yet. They do have some solid, fairly healthy options though.
Pros
- Products are known to be great-tasting
- Just-add-water pouches
- Easy to find
- 10 Certified Gluten Free options
- Many dairy-free options as well
Cons
- Ingredient list has more potential allergens and additives
- Higher price point: around $10 per pouch
Gluten-free meal options include:
- Beef Stew
- Chicken and Mashed Potatoes
- Chicken Fajita Bowl
- Chicken Fried Rice
- Chicken Teriyaki
- Italian Style Pepper Steak
- Mexican Style Adobo Rice and Chicken
- Pad Thai with Chicken
- Rice and Chicken
- Yellow Curry with Chicken and Rice
#5- Backpacker’s Pantry
We didn’t purchase Backpacker’s Pantry meals mainly because the ingredients lists are not clean enough for our needs. But if gluten free or dairy free is your only concern, these might work well as an emergency option.
Pros
- 14 gluten free options
- Dairy free options
- Just-add-water pouches
- Said to have good flavor, though I haven’t personally tried them
Cons
- Mid to higher priced at $6-12 per meal
- Not a clean ingredient list: lots of additives and potential allergens
Gluten-free meal options include:
- Pad Thai
- Kathmandu Curry
- Pad Thai with Chicken
- Shepherd’s Potato Stew with Beef
- Rocky Mountain Scramble
- Risotto with Chicken
- Santa Fe Style Rice and Beans with Chicken
- Jamaican Style Jerk Rice and Beans with Chicken
- Cuban Coconut Rice and Black Beans
- Sweet and Sour Rice and Chicken
- Summit Breakfast Scramble
- Louisiana Red Beans and Rice
- Three Amigos Veggie Stew
Summary
It feels good to have our 72-hour kits updated with healthy, gluten-free, dairy-free and pepper-free food I know my husband can thrive off of even in an emergency situation.
I hope these lists help you in your own search for healthy, gluten-free survival meals in your emergency prepping. Let me know what you have in your emergency kits. If you find any other great resources, please leave a comment and share with fellow readers!
