Food Guide during Everest Base Camp Trek: What Meals to Expect on the Trail

The Everest Base Camp Trek is one of the most sought-after destinations from around the world. Most adventure seekers dream of trekking to the lap of the tallest mountain in the world once in their lifetime. Doing so is moderately difficult, mainly because of the high altitude (5,545 meters at Kala Patthar). While most basic rules to prevent altitude sickness are to acclimatize and maintain a steady pace, food plays an equally important role.

Most trekkers underestimate how much good meals can minimize the risks of AMS during Himalayan trekking. Moreover, during the treks, food is also a way to experience culture and traditions. Typical traditional dishes are prepared using century-old recipes that have been passed down to generations with local ingredients.

The primary source of food while trekking to the Himalayas is the teahouse or lodge. Similarly, they offer a wide variety of Nepali, Tibetan, and even some Western dishes in the lower and mid villages. The options get limited as you gain elevation. Regardless, trekkers can get warm and nutritious meals that support multiple-day trekking. With that, here is a complete food guide along the Everest Base Camp trail.

Breakfast on EBC

While on high-altitude trekking a good breakfast is important to start the day right and stay energized. Most teahouses have breakfast ready early in the morning (6:30 am to 8:00 am). So, make sure to eat a light but filling meal before you hit the trail. Here are some options that are generally available in the teahouses.

Tibetan Bread and Tea

It is the most common breakfast that is available in every teahouse. The set comes with about 2 pieces of Tibetan Bread with butter, also known as Balep korkun, and a bowl of curry. Similarly, you also get a cup of normal black tea; at some places, you may also be served a boiled egg. As the bread is made with barley or wheat flour, it is filling and energy-rich.

Porridge or Oatmeal

This is another popular breakfast option in the Himalayas. Oatmeal porridge is prepared by slowly cooking the oats in milk or water till it becomes creamy and soft. After that, it is topped with fresh fruits and nuts (in a few teahouses). Trekkers prefer this option because it is rich in fiber and also easy to digest. Additionally, oatmeal is believed to keep our bodies warm at higher altitudes.

Eggs

Teahouses along EBC serve eggs in different forms: boiled, scrambled, vegetable or cheese omelets, and fried. Similarly, they can be one of the best sources of protein during the trek. As eggs are rich in protein, they keep trekkers full for long hours and also support muscle recovery.

Toast with Peanut Butter, Jam, and Pancakes

Nepali pancakes are usually thicker than the Western ones. They are pressed with a flour, water, and sugar mix (you can request to add an egg). Similarly, some of the most common varieties are banana, cinnamon, and chocolate pancakes. Toast is served warm with butter, jam, or organic honey.

Common hot beverages for breakfast

• Black tea
• Ginger tea
• Mint tea
• Milk tea
• Lemon tea
• Ginger honey tea
• Hot chocolate
• Warm milk
• Coffee

Lunch on EBC

The most common lunch is the staple Dal Bhat Tarkari. However, there are other options available as well. Trekkers enjoy them halfway through their day and rest for about 30 minutes before continuing.

Dal Bhat Trakari

It is a warm platter of steamed white rice, stir-fried seasonal vegetables, lentil soup, and aachar (pickle). Similarly, it comes with endless refills, making it a good option for lunch. It has a balance of carbohydrate, protein, and fiber, so it is an ideal trekking meal. Moreover, they are freshly prepared, hygienic, and served warm.

Noodles

Trekkers can get a few options like thukpa, chow mein, and shyakpa. Thukpa is a traditional Sherpa soupy noodle dish that consists of a sour and spicy broth, long and slender noodles, meat and finely chopped vegetables. Chow mein is stir-fried noodles, veggies, and lean meat with soy sauce, salt and light spices. Shyakpa is similar to thukpa, but the noodles are flat and hand-pulled, so they are more chewy. Locals prefer this meal to keep their bodies warm and sustain themselves in the cold environment.

Note: You can also request their vegetarian options with no meat.

Fried Rice

It is another popular and easily available lunch option when trekking to EBC. They are light on the stomach and easy to digest. Similarly, teahouses prepare it by stir-frying fresh rice with vegetables, like carrots, cabbage, green peas, and onions. Some common options are as follows.

• Chicken fried rice
• Vegetable fried rice
• Egg fried rice

Mo:Mo

It is a Nepali-style steamed dumpling that has seasoned minced meat and finely chopped vegetable filling. One plate of mo:mo comes with 10 pieces of them and comes with jhol/aachar (similar to dipping). Only a few teahouses may serve it in higher regions, like Gorak Shep.

Sherpa Stew and Potato Dishes

It is a hearty soup that consists of carrots, cabbage, onions, and other vegetables in a savory broth. Trekkers can also request to add small pieces of lean yak or chicken meat. They are light and rich in nutrients. Similarly, boiled or steamed, dried, curry, and soup-style potatoes are also common for lunch.

Western dishes

The most common Western meals available on EBC are pizza, pasta, sandwiches, and burgers. However, teahouses prepare them using local recipes, so expect a hint of Nepali taste. Similarly, they make it on demand, meaning they cook it after the order is placed.

• Vegetable pasta
• Tomato (red sauce pasta)
• Cheese pasta
• Egg pasta
• Garlic pasta
• Egg sandwich
• Vegetable sandwich
• Chicken sandwich
• Tuna sandwich

Note: Varieties get smaller with altitude, as the ingredients may not be available.

Dinner on EBC

Typical dinner on EBC is Dal Bhat Tarkari, but trekkers can order other dishes that are available. Another common option is the soups, as they are warm, light, and simple to digest. As they are water-based, they also support hydration. Additionally, locals believe they improve blood circulation and help prevent Acute Mountain Sickness. Trekkers could also go for boiled potatoes and seasonal vegetables.

Dinner in traditional teahouses is an opportunity to sit with fellow trekkers and share stories. Their communal dining hall has a big fireplace in the center, keeping the area warm. During high-altitude treks, it is better to eat light and avoid heavy and greasy food. This is because as the cold increases our bodies’ digestion slows down slightly.

Some common soups

• Garlic soup
• Vegetable soup
• Tomato soup (enjoy it with bread)
• Sherpa stew
• Lentil soup (Dal)

Cafes and Bakeries Along EBC

Trekkers can find small local cafes and bakeries in Lukla, Phakding, Namche Bazar, and Tengboche. Moreover, there is a bakery even at Gorak Shep (5,100 meters), making it one of the highest in the world. Trekkers can enjoy warm beverages, soft drinks, and simple, sweet treats. Generally, these bakery items cost about $3 to $7 per piece.

Some common sweet treats and desserts

• Apple pie (made with Himalayan apple)
• Cinnamon rolls
• Banana bread
• Brownie
• Pancake with chocolate and honey
• Fresh cookies and pastries
• Donuts
• Custards
• Carrot cake
• Chocolate cake

Water and Other Beverages

Trekkers can get clean water in teahouses; they generally boil or filter it. They charge a small fee for it; the price varies with elevation. Generally, it ranges from $2 to $5. Even though bottled water is also available, it becomes expensive at the higher altitudes ($4 to $6 per bottle).

Similarly, it also pollutes the environment and leads to waste management problems. So, trekkers should carry a biodegradable bottle and refill it at teahouses or from taps and streams. Make sure to purify them with chemical pills before consumption.

In addition to tea, trekkers can also get other hot beverages along the way. They can also find soft drinks, like Coca-Cola and Sprite, but they are usually limited to the lower and middle regions. With that, some beverages available are mentioned below.

• Black americano/Coffee
• Latte, Cappuccino, Espresso (may not be widely available in higher regions)
• Hot chocolate
• Milk coffee
• Energy drinks
• Local spirits (not recommended while trekking, as they cause dehydration)
• Fresh fruit juices in lower altitudes

Traditional Drinks

Here are some of the traditional Sherpa drinks you can try on the journey to EBC.

• Butter Tea (Po Cha or Su Chya)
• Salted black tea
• Tsampa

Butter Tea

It is locally known as Su-Chya and is a popular hot beverage in the Sherpa community. Almost every tea house on the way offers it. To prepare it, locals first brew the black tea leaves, then mix it with yak butter. After that, they add salt instead of sugar and churn the tea until it becomes creamy and oily. Similarly, butter tea has high calories and helps fight cold.

Salted black tea

It is a regular black tea with added natural rock salt or regular kitchen salt. At some teahouses, they may also add a small amount of milk or butter. This traditional drink helps with hydration and maintains the sodium level in blood.

Vegetarian and Vegan Meals on EBC

Teahouses along the way are generally accepting and flexible to special food requirements. Most of the common meals, like Dal Bhat Tarkari are vegetarian. They can also prepare meat-free versions of dishes available on the menu. For vegan options, you may have to inform them beforehand, as they may use ghee or tallow to temper lentils or cook veggies. Similarly, gluten-free meals are not readily available, but the hosts prepare them at trekkers’ request. If you have any other allergies, like nuts or specific plants they are manageable too.

Foods Trekkers Should Avoid During Everest Base Camp

Red meat

At higher altitudes, a proper refrigeration or storage facility is not available. So, lack of proper storage can spoil the meat, making it risky for consumption. Moreover, red meat in general is hard to digest; at high altitudes and in cold environments, it is even more difficult. So, trekkers can suffer from diarrhea, indigestion, food poisoning or other stomach issues.

Raw or Uncooked food

Even though having a salad of fresh seasonal fruits and vegetables may sound like a good idea, it can quickly take a bad turn. In higher regions, teahouses may wash vegetables with untreated stream or tap water because water supply is limited. They can have harmful bacteria and parasites, which can lead to waterborne disease. Cold and raw foods can feel heavier and cause bloating and discomfort so it is better to consume fresh and warm dishes.

Greasy and Spice heavy meals

Avoid eating deep-fried food and food that contains strong spices, as they can cause acidity. This can lead to vomitting and nausea while trekking. Similarly, they are also hard to digest and can feel heavy on the stomach. Food that has a higher chili or masala quantity can also irritate the stomach. So, trekkers should stick to warm, simple, and light meals during the trek.

Alcohol and Soft Drinks

Drinking alcohol causes dehydration, which is especially harmful while trekking. Even though it does not directly lead to Acute Mountain Sickness it can amplify the symptoms. Additionally, they also mask the initial signs of altitude discomfort and delay timely medical care. Soft drinks have high sugar levels and carbonation, which can bloat the stomach and slow down digestion. Also, chilled drinks reduce body temperature and trigger common cold.

Final Say

Teahouses along the Everest Base Camp Trek sell a mix of traditional and Western meals. Trekkers can enjoy simple dishes like Dal Bhat Tarkari, traditional Sherpa food, and simple bakery items. In lower and middle regions, menus have a wide variety, but they get simpler with altitude. 

Regardless, they provide warm and fresh food to trekkers to support multiple days of trekking in the Himalayas. Despite a wide selection, trekkers should consume simple, light, and nutritious food to avoid getting sick. They may also carry snacks, like chocolate, nuts, protein bars and dried fruits, for a quick energy boost while trekking. If you are looking for a personalized experience to accommodate your dietary needs, contact us right away.