If you think trekking to Everest Base Camp means surviving on protein bars and boiled water, then think again! The food and drinks on the Everest Base Camp trek are very fresh and energizing, with local dishes like dal bhat (rice, lentil soup, and vegetables), momos, Tibetan bread, noodles, and Sherpa stew where the drinks include butter tea, masala tea, ginger lemon honey tea, coffee, hot lemon. These meals aren’t just tasty, they’re designed to fuel your trekking journey, with dishes like dal bhat alone offering around 700-1000 calories per serving. Most food is rich in carbohydrates, as you’re walking in the Himalayas, vegetables like potatoes and barley are common here. This food gives your body the long-lasting energy needed for walking 5-7 hours a day in the thin mountain air.
The food and drinks along the trail reflect the culture of the Sherpa people as well as the challenges they face while managing such stuff in that remote Himalayan environment. Such ingredients are grown locally or carried up by the porters and yaks, and meals are simple, seasonal, and rooted in tradition. You’ll find lots of potatoes, grains like buckwheat and barley, and herbal teas like ginger or garlic tea to help with altitude circumstances. Eating here isn’t just about staying full, but it is also about connecting with the land and people who call these mountains their home.
A 5-Star Himalayan Journey: Gokyo Lakes and Everest Base Camp
A 5-Star Himalayan Journey: Gokyo Lakes and Everest Base Camp
The Everest Base Camp and Gokyo Lakes trek is nothing short of a masterpiece in adventure travel. The route, the scenery, and the overall experience were absolutely stellar. Our guide’s expertise and the support team’s dedication made the trek a true 5-star journey. The reflections of towering peaks in the crystal-clear Gokyo Lakes and the sense of accomplishment at Everest Base Camp are memories etched in my heart. For an unforgettable Himalayan experience, look no further – this trek deserves every star!
A Truly Memorable Everest Base Camp Adventure
A Truly Memorable Everest Base Camp Adventure
I’d like to say a massive thank you to Passang from the first email to the time we said goodbye at the airport he was truly an exceptional tour operator. The 2 people who made my trip to EBC an amazing & unforgettable experience were Aakash & Raj. Aakash’s kindness was truly humbling as was Raj’s smile & strength & had a smile on his face every day rain or shine. On arrival back in the UK, I thought to myself who was the happiest – them or us? I still don’t know.
Thank you to Highland Expeditions for the most amazing life experience and truly recommend it. Best wishes Martyn & Max (Father & Son)
Cuisines and Delicacies You Must Try during the EBC Trek
The Everest Base Camp trek is not just about mountains; it’s also about a journey through delicious local foods. Along the trail, you’ll find a mix of traditional Sherpa dishes, Nepali, and Western meals, all made to keep you warm and active. From local Nepali food like dal bhat to tasty momos and Tibetan bread, the trek offers unique flavors and recipes. Whether you’re a vegan, vegetarian, or meat lover, there’s something tasty waiting at every stop.
Local Cuisines
Local cuisines on the Everest Base Camp (EBC) Trek are not only delicious but also play a vital role in keeping you refreshed and boosted at high altitude. One of the most loved dishes is dal bhat tarkari, a traditional Nepali meal that includes steamed rice (bhat), lentil soup (dal), and vegetable curry (tarkari). It is often praised by trekkers for its taste and nutrients that it provides – yes, most teahouses offer a free second serving. Another favourite is Sherpa stew, also known as Syakpa, a soup made from homemade noodles, vegetables, and sometimes bits of meat, offering both warmth and nutrition after long trekking hours.
You’ll also find momos, Nepali-style dumplings filled with vegetables, meat, or cheese, that are usually served with a spicy tomato chutney. Tibetan bread is also another common item, which is thick, fried, and slightly sweet. It’s often eaten with jam or eggs for breakfast. Other popular items include tsampa porridge (roasted barley flour mixed with tea or milk), noodle soups, potato and buckwheat pancakes, vegetable fried rice, and butter tea. These foods are not just meals that are found in random teahouses or homestays; they reflect the high-altitude lifestyle and authentic taste.
Vegan, Vegetarian, and Non-Vegetarian options
| Vegan | Vegetarian | Non-Vegetarian |
| – Dal Bhat Tarkari (without ghee) – Vegetable Sherpa Stew (Syakpa) – Tibetan bread (plain) – Tsampa Porridge (with water/tea) – Vegetable noodle soup – Fried rice with vegetables – Buckwheat or Millet Pancakes (without butter/eggs) – Potato curry (Aloo Tarkari) – Spinach or Mustard Greens (Saag) – Roasted potatoes | – All vegan items + – Dal Bhat Tarkari (with ghee) – Tibetan bread (with butter) – Tsampa with milk – Yak Cheese slices – Cheese Momos – Fried or boiled eggs – Paneer curry (rare, low-altitude areas only) | – Sherpa Stew with Yak or Chicken – Meat Momos (Yak/Chicken/ Buff) – Meat Curry (Yak or Buff) – Fried Rice with Egg and Meat – Noodle Soup with Meat – Sukuti 9Dries Buff or Yak Meat) |
Western Food
Western food is also widely available along the Everest Base Camp Trek, especially in teahouses that cater to international trekkers. Common options include spaghetti, macaroni, fried rice, vegetable or cheese pizza, French fries, pancakes, porridge, and toast with jam or eggs. Breakfast sets often include eggs, toast, hash browns, tea, and coffee, which gives you around 500-800 calories. These dishes need to be carried out there and kept at a higher altitude, so the taste might be simpler than what you’re used to, but they provide comfort and familiarity to you.
Western foods are often popular at lower altitudes like Lukla, Namche Bazaar, and Tengboche, where ingredients are available and teahouses are more developed. Items like cheese toast, apple pie, chocolate pancakes, and even burgers can be found on the menu. As you go higher, the availability of fresh ingredients decreases, so the variety becomes limited.
Vegan, Vegetarian, and Non-Vegetarian options
| Vegan | Vegetarain | Non-vegetarian |
| – Toast with jam (no butter) – Palin pasta with tomato sauce – French fries (without cheese) – Hash browns (oil-fried) – Boiled or sautéed vegetables – Vegetable soup – Fruit porridge with water – Peanut butter toast | – All vegan items + – Cheese pizza – Veggie burger with cheese – Pancakes with honey or jam – Macaroni and cheese – Egg sandwich or toast – Cheese toast – Mashed potatoes with butter – Chocolate pancakes | – Yak burger or chicken burger – Spaghetti with meat sauce – A meat and cheese sandwich – Chicken fried rice (Western-style) – Omelet with cheese or mixed vegetables /meat |
Fruits and Snacks
Fruits and snacks are available but limited due to the high altitude and transportation challenges. Fresh fruits like apples, oranges, pomegranates, and bananas are mostly found in villages such as Lukla and Namche Bazaar, where they are carried by helicopter or porters. As you go higher, fresh fruits become rarer and more expensive. So, to make up for this, you can often bring or buy dried fruits like raisins, apricots, prunes, and dates, which are light to carry and offer 100-300 calories per handful, depending on the type.
When it comes to snacks, you can find items like biscuits, chocolate bars, energy bars, popcorn, peanuts, and Tibetan-style roasted barley snacks (tsampa balls) in teahouses and small shops. These snacks are easy to digest and great for quick energy during hiking. While not part of the main meals, fruits and snacks play an important role in maintaining blood sugar levels, fighting fatigue, and giving your body a boost in the cold mountain environment.
Water and Hydration Provisions at Everest Base Camp Trek
Drinking Water
Drinking water on the EBC trek is available at almost every village and teahouse, but its quality and source vary according to the altitude. In lower regions like Lukla and Namche Bazaar, water often comes from local taps or small mountain streams, while in higher areas, it’s mostly glacial meltwater collected in tanks. These waters are cold, clear, and abundant, but it is not treated or filtered, so they are natural but raw. Bottled water is available in many places, but it becomes expensive and rare as you go higher, especially beyond Tengboche.
Purification Processes and Options:
To stay safe while drinking water on the EBC, purification is very important. Boiling water is the most common method, killing germs and making it safe to drink. It’s available at almost every teahouse and on all our treks, we provide hot boiled water for drinking purposes. It’s our commitment to reduce single-use plastic on all our treks & climbs. We encourage clients to bring reusable bottles, avoid excess packaging and be mindful of what they carry in and out. It’s a small shift but it adds up. For additional safety on top of boiled water, we recommend using filtration devices or purification tablets.
Water filters and UV purifiers are effective and quick, but they can add extra space and weight to your backpack. Purification tablets (like iodine or chlorine) are lightweight, easy to carry, and cheap, but they often leave a strong taste and take about 30 minutes to work. Each method has both advantages and disadvantages, so you choose the one that fits best for you, on the basis of comfort, budget, and load.
Tea, Coffee, and Juice Items with Menu
During the Everest Base Camp Trek, a large variety of warm and refreshing drinks are available to keep you energized and hydrated. Traditional Himalayan drinks include butter tea (suja), a salty, buttery tea often famous among the locals, masala tea– spiced and flavourful, and milk tea, which is sweet and creamy. These are commonly served in teahouses, especially in Sherpa villages. For those who prefer lighter options, natural herbal drinks like ginger lemon honey tea, ginger tea, and mint tea are popular choices.
For hydration and energy, you can enjoy hot Lemon (lemon juice with hot water and sometimes sugars), electrolyte drinks (powder mixed with water), which are available in villages like Lukla, Namche Bazaar, Tengboche, etc. If you’re looking for caffeine, options like black tea, green tea, and even cafe-style coffee, such as espresso, Americano, or cappuccino, then they are found in more developed areas like Namche and Lukla. These drinks not only refresh you but also give you the boost that is needed for long walking days.
Food Accommodation Before, During, and After the Trek
Breakfast
Breakfast at the Everest Base Camp is usually warm and normal, which gives you a good amount of energy for the day. Common items include pancakes, Tibetan bread, toast with jam or eggs, porridge, muesli, chapati, and hash browns. For drinks, you’ll often get milk tea, black tea, coffee, or ginger lemon honey tea. Some of the teahouses also offer boiled eggs, omelets, or boiled potatoes to add more protein and calories. Breakfast is usually served early at around 7:00 AM, before the walk for the day begins.
Lunch
Lunch is usually eaten at a teahouse on the trail and includes both local and western-style meals. Popular options are dal bhat tarkari, vegetable noodle soup, Sherpa stew, fried rice, momos (dumplings), and macaroni or spaghetti. You can also find cheese toast, chapati with curry, or potato dishes. Most of the trekkers choose lemon tea, mint tea, or electrolyte drinks to stay hydrated during lunch. Meal options are simple and clean, and are easy to digest, which are high in energy that helps you trek for a long time.
Dinner
Dinner is similar to lunch but often heavier, as it helps the body to recover after a long trekking day. Many trekkers choose dal bhat again due to its unlimited refill and high calorie count. Other common dinner dishes include Sherpa stew, fried noodles, buckwheat pancakes, vegetable curry with rice, or Thukpa (Tibetan noodle soup). Drinks like garlic soup, hot lemon, and masala tea are popular in the evening for warmth and comfort. Dinner is usually served early, around 6:30 PM, so you can rest well for the next day.
Cost Estimation for Foods and Drinks on EBC Trek
The cost of food and drinks on the Everest Base Camp trek varies depending on the altitude and whether the items are grown in the village or imported. Local food like dal bhat, potatoes, spinach, and Tibetan bread is more affordable as they are grown and made locally in the village. But, imported items such as bottled water, chocolates, soft drinks, canned foods, and Western meals (like pasta, pizza, or meat dishes) are carried by porters or yaks, making them expensive as you go higher. For example, a plate of dal bhat may cost $6 in Lukla but rise to $10-$12 in Gorakshep, while a bottle of water may cost $1 to $4 depending on altitude.
Overall, you can expect to spend around $40 – $50 per day on food and drinks if you’re trekking independently. Accommodation in the teahouse is simple and included in packages, but without a package, it can cost $25-$30 per night. If you want to enjoy the trek without facing any problems, enjoying warm meals and drinks, then grab one of our well-designed EBC trek packages. They’re not only cost-effective but also full of comfort, local flavor, and a licensed expert supporting you throughout the journey.
Takeaway Treats: EBC’s Dry Food Souvenirs
Chhurpi
Many tourists take Chhurpi back home to remember the unique flavors of the Himalayas. It is a hard, chewy cheese made from the milk of yaks or cows, but in the Himalayas, it is made up of yak’s milk. They are prepared by boiling the milk, separating the curd, and drying it over fire or the sun for days. It’s rich in protein and calcium, making it a long-lasting souvenir. They are found in Namche Bazaar, Khunde Cheese Factory, Pangboche, Dingboche, and Lukla. It usually costs around $2-$5 per packet, depending on size and type.
Gundruk
Gundruk (Dried Fermented Leafy Greens) is one of the most popular items among trekkers, who often take it back to their home country as a souvenir. They are made by fermenting and drying leafy greens like mustard or spinach, often prepared in rural Sherpa homes. It’s full of fiber, iron, and probiotics, and is used in soups or pickles. You can find it in Namche Bazaar, Lukla markets, and local shops in Pangboche and Dingboche. It costs around $1-$3 per small pack.
Kinema
Kinema (Dried Fermented Soybeans) also falls on the takeaway list. It is made by boiling soybeans, fermenting them in a warm place for a few days, and drying them in the sun. It’s full of protein and good for digestion. They are commonly found in Namche Bazaar, Khumjung, and villages near Tengboche. It is sold in small packets and usually costs around $1-$2.
Biscuits & Cookies
Biscuits and cookies are mostly sold items in the Everest Base Camp trek. They are often packed as sweet edible memories. These biscuits and cookies are sold widely across Lukla, Phakding, Namche Bazaar, and Dingboche. They’re sweet, portable snacks that are perfect for gifting or keeping your energy up. Prices of these items range from $1 to $4, depending on brand and quality.
Sukuti
Sukuti (dried meat) is a must-have for meat lovers who want to carry the mountain spice to the home. Sukuti is air- or smoke-dried buffalo, sheep, or yak meat, flavored with salt and spices. It’s protein-packed and long-lasting, often enjoyed as a snack or with the rice. It is mainly found in Namche Bazaar and Lukla, and it costs about $3-$6 per packet, depending on the type and freshness.
Note: Namche Bazaar is the busy market hub and main trading centre along the Everest Base Camp Trek.
Customization and Special Requirements
Trekkers with medical conditions, food allergies, or dietary restrictions can often customize their meals and accommodations on the Everest Base Camp Trek. Many teahouses and trekking agencies are familiar with these common allergies and provide vegetarian, vegan, gluten-free, or low-spice meal options on request. It’s best to inform your trekking guide in advance about your needs, so that they can coordinate with the teahouses along the route and help you avoid foods that affect your health.
If you are patient of altitude sickness, diabetes, heart conditions, or severe allergies, it’s important to consult with your doctor before going on this trek and carry necessary medications or EpiPens. Even though it is remote but some areas like Namche Bazaar and Pheriche have medical posts that can help in emergencies. Trekking agencies can also make arrangements, such as slower itineraries, special meal plans, or private accommodations, to ensure you have a safe and comfortable journey.
Conclusion
In summary, food and drinks on the Everest Base Camp trek are a mixture of local flavors and essential nutrients, supporting trekkers through long, high-altitude days. From dal bhat and Sherpa stew to Western pasta and hot tea, the options are many, but the prices rise with altitude. Safe drinking water, dry snacks, and energy boosters are available, and you can buy local dry foods like chhurpi or gundruk as souvenirs. With a bit of preparation and sharing problems in advance, your meals can be both safe and satisfying. Whether you’re vegan, veg, or non-veg, there’s something for everyone, and customization is possible for those with need medical help.
