What food do you eat while trekking to Everest Base Camp? This is quite a common thought, especially among first-time trekkers. Needless to say, you have a variety of options for hot dishes, from local to Western cuisines.

We provide three daily meals, breakfast, lunch, and dinner, but the food may differ based on the company and travel package you select. You’ll have freshly prepared, hot meals that are made using local ingredients. While Nepali meals are quite popular on the EBC route, we also have Western meals on the menu, letting you decide which one you would like to eat.

The meals you eat on Mount Everest can make or break your trek. Seriously.

Supplying your body with continuous calories is vital to successfully trekking to EBC. You lose a lot of calories while walking, somewhere above 2000 a day. To regain lost energy, you have to eat.

Let’s explore the best foods and drinks to fuel your Mount Everest trek and share some interesting dishes based on our past travelers’ likes and dislikes.

Everest Base Camp Trek Food

The food menus at the tea houses have three options for the day, categorized as breakfast, lunch, and dinner.

Knowing the local cuisine can make a difference while trekking, especially when it’s your first time in EBC. From traditional Sherpa delicacies to snacks that keep you going, we’ve got you covered.

Below are some good food options on the Everest Base Camp route.

Breakfast Options on the EBC Trek Route

Breakfast is an essential meal for trekkers, as it provides the necessary energy and nutrients to kick-start the day for hiking. A hearty breakfast will help you maintain your energy levels, improve your endurance, and keep you fueled throughout the journey. Here are some popular breakfast options on the EBC trail:

Bread

You can have toasted or plain bread with jam, peanut butter, honey, cheese, or even as a side with omelets. Bread is also an excellent source of carbohydrates, which are crucial for maintaining energy levels during long treks.

Eggs

Eggs are a substantial source of protein and essential nutrients. You can have them boiled, scrambled, or made into an omelet. They provide long-lasting energy and help repair muscles after a day of trekking.

Pancakes

Some tea houses offer pancakes, which can be a tasty and energy-boosting breakfast. You can top them with fruits, honey, or maple syrup for extra flavor.

Porridge 

A warm bowl of oatmeal or porridge is an excellent option for breakfast. It’s easy to prepare, provides sustained energy, and is rich in fiber, which aids digestion. You can add fruits, nuts, and honey for extra flavor.

Muesli or cornflakes with hot milk

There is the option of muesli or cornflakes with hot milk for breakfast. They are rich in carbohydrates, fiber, and essential vitamins, providing sustained energy for the trek.

Rice Pudding 

Rice pudding is a comforting and filling breakfast choice. It’s made from rice cooked in milk with sugar and sometimes flavored with cinnamon.

Nepali bread

Sel roti is a traditional Nepali sweet bread made from rice flour, sugar, and yogurt. It’s a delightful breakfast option and a local specialty.

What’s there for lunch and dinner on the Everest Base Camp Route?

Everest Base Camp tea houses serve a variety of lunch and dinner options. Everest Base Camp tea houses offer a variety of lunch and dinner options, including staples like dal bhat, momos, and thukpa, as well as some Western dishes.

Here are some famous options for lunch and dinner:

Dal Bhat

Dal Bhat is a traditional Nepali meal consisting of lentil soup (dal), rice, vegetables, pickles, and sometimes meat. It’s a wholesome and nourishing meal that provides a good balance of carbohydrates, protein, and nutrients, making it ideal for trekkers.

Out of all, this was the main meal everyone liked on our last short hike to Everest Base Camp.

Momos

Momos are delicious dumplings filled with vegetables, meat, or cheese. They are a popular snack or meal option among trekkers and locals alike. Momos are flavorful and provide a quick source of energy during the trek.

Thukpa

Thukpa is a noodle soup with mixed vegetables and sometimes meat. It’s a comforting and nourishing dish, perfect for warming up during chilly trekking days.

Pasta and macaroni

Pasta and macaroni dishes are often available at EBC tea houses, catering to the preferences of international trekkers. They are simple and filling options for those who prefer familiar Western dishes.

Pizza and Sandwiches 

Some tea houses offer pizza and sandwiches, which can be a delightful treat during the EBC trek. While the ingredients might be basic, they can be a comforting choice for a change of taste.

Spaghetti 

Spaghetti is another pasta dish that you might find on the Everest Base Camp menu at some tea houses. It’s a straightforward and energy-rich option for trekkers.

Sherpa Stew: A Hearty Trekker’s Delight

Sherpa Stew is a hearty, and nutritious dish specially prepared for trekkers. The food has local ingredients, veggies, and meat, which are important for the journey.

While the teahouse menus are almost the same everywhere on the route, yet you will get to try different dishes. If you have any specific dietary needs, such as vegetarian, vegan, or gluten-free diets, then you can make a special request.

Special Dietary Requirements for Trekking to Mount Everest

The EBC trekking route now caters well to pure vegetarians or even vegans. With an increasing number of companies offering special dietary options, vegans can now easily find suitable food along the trail.

Vegans can choose from chapati, oat porridge, or fried/mashed potatoes for breakfast. For lunch and dinner, the popular choice is ‘Dal Bhat’, a Nepalese combination dish of steamed rice, lentil soup, and vegetable curries. It is not only filling and healthy, but it also delights your taste buds.

Moreover, you can enjoy nutritious meals like veg noodles, garlic soup, fried rice, veg momos, and veg pasta throughout the trek.

Tell the guide or hotel staff if you have food allergies or intolerances. They will prepare your meals accordingly.

Some tea houses also serve gluten-free and dairy-free alternatives. But you have to inform them beforehand about your specific dietary requirements. This way, they can accommodate your needs and make your trekking experience more enjoyable.

Balanced diets on Mount Everest

Carbohydrate-rich foods for sustained energy

• Chapati
• Oat porridge
• Rice (part of Dal Bhat)
• Veg noodles
• Fried rice
• Veg pasta

Protein-packed foods for muscle recovery

• Lentils (part of Dal Bhat)
• Veg. momos (dumplings)
• Nuts (trail mix)
• Protein bars
• Tofu (if available)

Healthy fats for nourishment and long-lasting fuel

• Nuts and seeds (trail mix)
• Olive oil (in some dishes)
• Avocado (if available)
• Coconut (coconut-based dishes)

Foods that aid acclimatization

• Garlic soup
• Ginger tea
• Herbal tea
• Hydrating fruits (e.g., watermelon)
• Foods rich in iron and vitamin C (to support oxygen transport)

Popular Snacks on Everest Base Camp Trek

Trail mixes, including granola, dried fruit, and nuts, are the perfect on-the-go snacks during the trek. Additionally, carrying power bars and energy gels is a great idea. These bars provide valuable energy and help you endure the long uphill climbs.

Fortunately, along the EBC trail, there are numerous shops and bakeries where you can find a variety of snacking options. If you have enough space in your luggage and it doesn’t exceed the weight limit, you can bring some healthy snacks from your home country.

Otherwise, you can buy in Kathmandu or directly in Lukla. However, do keep in mind that prices in Lukla tend to be higher compared to Kathmandu. As you ascend to higher altitudes, the availability of snacks becomes more limited, and the cost may also rise.

What you shouldn’t eat or drink on the EBC Trek?

When trekking, especially at high altitudes, it’s essential to be mindful of your diet to stay healthy and perform optimally. Here are some foods to avoid on the EBC trek to minimize altitude-related challenges and digestive issues:

Caffeine 

Caffeine may cause dehydration, especially in high altitudes where drinking fluids is important. Caffeine can also disrupt sleep patterns, and getting adequate rest is vital for acclimatization.

Alcohol 

Alcohol is a diuretic, meaning it increases fluid loss through urine, leading to dehydration. Dehydration is a significant risk at high altitudes and can worsen altitude sickness symptoms. It’s best to avoid alcohol during the trek to maintain proper hydration.

Meat 

We highly recommend it to avoid meat during the EBC trek due to logistical challenges in transporting and storing fresh meat. Opt for plant-based protein to ensure a healthier and more sustainable diet on the trek.

Processed and junk foods

These foods are low in nutritional value and can leave you feeling sluggish. Opt for whole, nutrient-dense foods to keep your energy levels stable.

Carbonated drinks 

Carbonated beverages can lead to bloating and gas, which can be uncomfortable while trekking. Stick to water, herbal teas, or electrolyte drinks to stay hydrated without causing any digestive discomfort.

Popular Everest Base Camp Trek Drinks

Know what to drink and avoid in the Himalayas for energy and adventure.

Types of Drinking Water on the Everest Base Camp Route

Staying hydrated is crucial during the EBC hike. We recommend it to drink approximately 1.5 liters of water every three hours of hiking, even if you don’t feel thirsty. Dehydration can set in without notice, and altitude sickness can strike if you are not adequately hydrated.

Indeed, there are three options available for drinking during the EBC hike:

Tap Water

Tap water is available along the trail, but it is untreated and may carry bacteria and protozoa. It is advisable to purify this water before drinking it. You can use water purification tablets or other filtration methods.

Here are some experiences of past travelers on water purification at Everest Base Camp.

I did Everest Base Camp in May, and my group used water purification tablets for most of the trip. We brought Nalgene bottles and would get water refilled at the tea house kitchens for free, and then added the tablets to purify. There are some water pumps along the route that local people drink from, but our guides recommended that we didn’t drink from the pumps, even if we were purifying the water. At higher elevations like Gorakshep, they recommended we just buy bottled water instead of purifying because infrastructure is more rural at high elevations.

The only downside about the tablets is that most take 30 minutes to work, so you have to plan ahead a bit. And some say there is a weird taste to them, but my friends and I didn’t notice any odd taste with the ones we used (Aquatabs). The upside to tabs is they are cheap and don’t take up much space or weight in your pack. We did a combination of tabs and also bought water bottles (sold in 1-liter sizes) when we needed water in a hurry.

 – Logicalobjective8043

I took a Steripen to EBC, the one with the batteries. Along with a Nalgene and a second lighter bottle without a wide mouth. Just take an extra set of batteries and remember to keep them always warm. I carried mine inside my fleece all the time and inside my sleeping bag at night. That means you have to take them out of the Steripen every time, but that’s okay! Also took a few micropore fortes as a backup but never had to use them.

-Glasstechnician3562

Boiled Water

All tea houses provide boiled water for making tea, coffee, and cooking. You can ask them to refill your water bottle with bottled water, which is safe for drinking. Some tea houses may charge a small fee for this service during peak seasons.

Bottled Water

Plastic bottled water is also available along the trail, but it is not the most economical or environmentally friendly option. Prices can range from $2 to $3 at lower elevations and up to $5 at higher elevations.

Choosing the right drinking option is essential for your health and well-being during the trek. Staying properly hydrated is vital, so consider the pros and cons of each option and choose the one that aligns best with your preferences and needs.

Types of Tea available on the EBC Trek

Along the EBC trail, tea houses offer a delightful variety of teas to cater to trekkers’ preferences and combat the challenges of altitude.

Black Tea: A classic choice, commonly available throughout the trail.

Milk Tea: A comforting blend of black tea and milk, offering a creamy flavor.

Lemon Tea: Refreshing and zesty, perfect for rejuvenation during the trek.

Mint Tea: A soothing option with a refreshing hint of mint to soothe the senses

Ginger Tea: Known for its potential benefits in combating altitude sickness and aiding digestion.

Herbal Tea: A mix of herbal infusions provides a range of flavors and potential health benefits.

Hot Honey Lemon Ginger Tea: A popular remedy for AMS and also helpful for stomach issues. It contains hot water, sliced ginger, honey, and lemon.

Butter Tea: This is also called Sherpa Tea. Originally, butter tea was made from three principal ingredients: black tea, yak butter, and salt. Some teahouses replace yak butter with ghee, coconut butter, or MCT powder. Butter tea is the most popular drink on the entire Everest Base Camp trail and is a very popular choice. On being asked about 100 travelers from the past, 70 of them liked the tea more than other options.

Coffee

Coffee is available in many tea houses along the EBC trail, but we do not recommend it at high altitudes due to its potential dehydrating effects. However, as you descend to lower elevations, you can give coffee a try. Both milk and black coffee options are available.

Can you drink alcohol on the Everest Base Camp trek?

We do not recommend alcohol consumption during the EBC trek. We advise it to avoid drinking alcohol or any other beverages while on the trek, as they can lead to dehydration and hinder the acclimatization process.

It’s better to not drink alcohol, especially when you go to higher altitudes, to avoid altitude sickness or making it worse.

However, once you complete the journey, you can indulge in celebratory drinks. Namche Bazaar and Lukla are popular spots for trekkers to enjoy their post-trek celebrations.

Interesting Sherpa Foods on the Everest Base Camp Trek

Indeed, the EBC trek offers a unique opportunity to explore and experience traditional Sherpa cuisine. Here are some interesting Sherpa foods you might encounter during the trek:

Tsampa

Tsampa is a staple food of the Sherpa community. It is made from roasted barley flour and is often mixed with butter tea to form a nourishing and energy-packed dough. It is convenient to carry and provide sustenance during the challenging trek.

Tingmo

Tingmo is a type of soft, steamed bread, similar to a steamed bun. It is made from wheat flour and is commonly served as a side dish with various stews and curries.

Rildok

Rildok is another Sherpa stew, often made with chunks of mashed potatoes. Fried onion, garlic, chilies, and tomatoes enhanced the taste of this traditional Sherpa soup. It is light and can be consumed during the trek.

Riki Kur (Potato Pancake)

Riki Kur is a delicious potato pancake that is typically pan-fried. It is a comfort food that provides a superb source of carbohydrates and energy for trekkers.

Kur

Tibetan bread, also known as Kur, is a traditional Sherpa meal. It is made of flour dough and baking powder in a frying pan. It has a unique flavor and is often consumed as a snack or used in various dishes.

Shyaphale (Mars Roll)

Shyaphale is a popular Sherpa pastry similar to a momo or spring roll. It is filled with vegetables, meat, or cheese and then deep-fried to a crispy texture.

Additionally, trying local Sherpa delicacies is a delightful part of the trekking experience. Here are some local treats you can enjoy during the EBC hike:

Butter tea 

A traditional Himalayan beverage made from black tea, yak butter, and salt. It’s warm and provides comfort during cold weather.

Yak cheese

Yak cheese is a popular local specialty in the Everest region. It’s a nutritious and protein-rich snack that comes in various forms, like hard cheese or soft cheese.

Chang

Chang is a traditional Himalayan alcoholic beverage made from fermented millet or barley. It’s a staple drink in the Himalayan regions.

Local sweets and desserts

Treat yourself to local sweets like Sel-Roti, a crispy rice-based doughnut.

Essential Food Tips for the EBC Trek

Eat well-cooked food.

Opt for well-cooked meals, as they are safer to consume and less likely to cause food-borne illnesses. Take hot meals and avoid consuming raw meat, fish, or eggs to minimize health risks.

Avoid raw and unwashed food.

Refrain from eating raw vegetables or fruits that may have been exposed to contaminated water. Always wash and peel fruits thoroughly before eating. This habit will reduce the risk of ingesting harmful pathogens.

Manage digestive issues during the trek.

Stay hydrated by drinking plenty of purified or boiled water to prevent dehydration. Avoid overeating. Have smaller, frequent meals to ease the digestive process during the trek.

Bring antacids or probiotics for digestive discomfort if critical.

Pack nutritious snacks.

Bring along energy-rich snacks like trail mixes, protein bars, and dried fruits to keep your energy levels up during the trek. Consider packing some of your favorite snacks from home to ensure you have familiar and comforting options.

Mindful eating

Enjoy local Nepalese dishes like Dal Bhat, as they provide a balanced and nourishing meal for trekkers. Savor your meals slowly and mindfully to aid digestion and appreciate the culinary experience.

Ensure food safety.

Choose reputable tea houses that follow proper hygiene practices. Listen to your guide; beforehand, they will check the overall cleanliness and hygiene of the eating establishments.

What do locals along the EBC Route prefer to eat?

Many locals on the Everest Base Camp trekking route eat dal bhat—steamed rice with vegetables, curries, lentil soup, and pickles. This wholesome dish is a staple often savored for all three daily meals.

However, beyond dal bhat, trekkers also can indulge in a diverse selection of Sherpa delicacies and Western dishes.

How much does food cost on the Everest Base Camp trek?

During the Everest base camp trek, the food budget can range from $25 to $30 per day, which translates to approximately $8 to $10 per meal.

However, the EBC trek food cost depends on the food items you choose for the menu. In most tea houses located in the lower regions along the EBC trek, the cost of dal bhat remains consistent. But as you ascend to higher areas such as Gorak Shep or Lobuche, there is a slight increase in the cost, typically ranging from $1 to $2. The main reason for this is the lack of easy transportation access, resulting in everything needing to be transported by porters or yaks.

Overall, food prices on EBC are cheaper than on other popular trekking routes like the Annapurna Base Camp Trek or Manaslu Circuit. However, the food costs in the Everest region are relatively higher than in Kathmandu or other cities.

Final Words

Food not only nourishes your body but also connects you to the Sherpa way of life. It’s an essential part of the entire Everest Base Camp trek experience. Thus, we focus on providing a balanced diet to our trekkers and ensure they receive the best foods available in the region.

The teahouse menu strives to offer a diverse range of healthy and delicious meals, catering to trekkers’ preferences. So, prioritize consuming plenty of carbohydrates to keep your energy levels up.

Consider the benefits of lemon water with honey and ginger, which can be your ally in preventing AMS. Always remember to stay well hydrated, but avoid alcohol and caffeinated beverages as they can contribute to dehydration.

Use this food guide for your Everest Base Camp Trek to have a great culinary experience.