Dehydrated teriyaki chicken and rice recipe for hiking

Teriyaki chicken and rice is a balanced, high-energy recovery meal well suited to multi day hiking. When properly prepared and dehydrated, it becomes compact, stable and efficient without sacrificing flavour.

This recipe is structured as a camp-based evening meal rather than a moving fuel snack. It prioritises safe meat handling, realistic storage guidance and efficient rehydration on the trail.

Why this meal works for hiking

• Balanced macronutrients: Rice provides carbohydrate replenishment while chicken supports muscle repair.
• Efficient dehydration: Properly cooked rice and lean chicken dry reliably when spread thin.
• Flavour retention: Teriyaki seasoning improves palatability after long, physically demanding days.
• Scalable energy: Calorie density can be increased at camp with added fats.

Within an 800–900 g per day food system, this functions as the primary dinner meal. In tighter 500–600 g systems, deliberate fat supplementation is required to maintain adequate caloric intake.

Estimated weight and energy per serve

Approximate dry weight per serve: 180–220 g
Estimated calories per serve (before added fats): 550–700 kcal
Rehydration water required: 400–450 ml

Although dry weight is low, all removed moisture must be replaced at camp. Your daily water audit must account for cooking water, particularly in dry or exposed environments.

Ingredients (serves 4)

• 600 g chicken breast, trimmed of all visible fat
• 2 cups cooked jasmine or basmati rice (fully cooked and cooled)
• 1 cup mixed vegetables (carrots, peas, capsicum, broccoli), finely chopped
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons teriyaki sauce or reduced teriyaki glaze
• 1 teaspoon ginger powder
• 1 teaspoon garlic powder
• 1 tablespoon sesame seeds (optional)

Optional additions at camp: olive oil sachet, macadamias, sesame oil drops, dried spring onion.

Preparation and cooking

1. Partially freeze the chicken for 1–2 hours to make trimming and uniform slicing easier.
2. Remove all visible fat. Fat does not dehydrate and can become rancid during storage.
3. Cook chicken thoroughly in a pan until fully done.
4. Use a calibrated digital probe thermometer to confirm an internal temperature of at least 75°C.
5. Cook rice separately until soft and fully hydrated. Undercooked rice will not rehydrate properly later.
6. Lightly steam or blanch vegetables to soften structure and reduce drying time.
7. Combine rice, chicken, vegetables and seasoning in a bowl and mix evenly.
8. Allow the mixture to cool completely before dehydrating.

Dehydrating

Spread the mixture thinly (5–8 mm) on non-stick dehydrator sheets. Break up dense clusters to ensure airflow.

Dehydrator temperature: 60–63°C
Estimated drying time: 8–14 hours

The finished product should be completely dry and brittle, with no soft rice kernels or leathery chicken pieces.

Conditioning

Cool completely and place loosely in a jar for 5–7 days, shaking daily. If condensation forms, return to the dehydrator.

Storage and shelf life

Because this meal contains poultry and cooked carbohydrates, storage guidance must remain conservative.

• Room temperature: up to 1–2 weeks in cool, dry conditions
• Refrigerated: up to 1–2 months
• Frozen: up to 3–6 months

For summer hiking in Australia, transport frozen and allow gradual thawing during the first 24–48 hours.

Discard immediately if any off odour, moisture buildup or mould appears.

Rehydrating on the trail

1. Add one serve of dried mixture to a pot.
2. Add approximately 420 ml boiling water.
3. Simmer gently for 5 minutes.
4. Remove from heat and insulate in a pot cosy for 10–15 minutes.

Using a pot cosy preserves stove fuel and protects your fuel margins across multi day trips.

Fat and energy balance

Trimming fat is required for shelf stability, not calorie reduction. Fat provides 9 kcal per gram, more than double the energy density of protein or carbohydrates.

Restore calorie efficiency deliberately by pairing this meal with high-fat, shelf-stable foods such as olive oil sachets, macadamias or walnuts.

How this fits into the Hiking Safety Systems

This recipe sits within the Hydration and Fuel system of the Trail Hiking Australia Hiking Safety Systems framework. It influences pack weight, water demand, fuel consumption and recovery capacity. Safe meat handling, conservative storage and reliable rehydration planning are essential to prevent illness and maintain performance on multi day hikes.

Explore related guides

• Dehydrating meat for hiking
• Dehydrating vegetables for hiking
• What to Look for in a Food Dehydrator
• Lightweight food planning guide