A complete guide to food and drinks on the Everest base camp trek

Eating the right food is important while trekking to Everest Base Camp. The body needs energy to handle the high altitude and long walking hours. Food and drinks in Everest Base Camp trek include a mix of local Nepali meals and Western-style dishes. Tea houses along the trail serve a variety of meals, snacks, and drinks to keep trekkers fueled.

The availability of fresh ingredients decreases as the altitude rises. Supplies must be carried up by yaks, mules, or porters. Despite this, the variety of Everest Base Camp food is impressive. Dal Bhat, noodles, pasta, rice dishes, and soups are commonly found. Hydration is also key. Tea, coffee, and purified water are widely available. Knowing what to expect makes it easier to plan meals and stay healthy.

Typical food options on the Everest base camp trek

Meals on the Everest base camp trek are designed to provide warmth, energy, and easy digestion. Here are some food options for breakfast, lunch, and dinner:

Breakfast options

A healthy breakfast is essential for long trekking days. Food on the Everest base camp trek varies, but common breakfast choices include:

• Fresh Baked Bread – Tibetan bread, chapati, and toast served with butter, jam, or honey.
• Eggs – Boiled, scrambled, fried, or omelets with cheese and vegetables.
• Hash Browns/Mashed Potatoes – Served plain or mixed with cheese, vegetables, or eggs.
• Pancakes & Chapati – Available in sweet and savory versions, often served with honey or jam.
• Porridge – Made from oats, rice, or corn, topped with honey, sugar, or dried fruits.
• Tea/Coffee – Black tea, milk tea, black coffee, milk coffee, lemon tea, ginger tea, masala tea, ginger lemon tea etc.

Lunch options

Midday meals provide energy for the afternoon hike. Food during Everest base camp for lunch includes:

• Dal Bhat – Rice with lentil soup, vegetable curry, greens, papad, salad, chutney. Also serve with chicken or eggs.
• Other Rice Dishes – Fried rice with vegetables, Chicken fried rice, Egg fried rice, Mixed fried rice etc.
• Noodles – Fried or soupy noodles with vegetables, egg, or meat.
• Momos – Dumplings filled with vegetables or meat, served steamed, fried, or Kothey-style (half-fried).
• Pasta & Macaroni – Simple versions with tomato sauce, cheese, or mixed vegetables.
• Spring Rolls – Stuffed with vegetables, noodles, or minced meat.
• Pizzas – Thin-crust pizzas with basic toppings.
• Spaghetti – Served with tomato sauce and cheese.
• Sandwiches & Burgers – Basic vegetable or egg sandwiches and simple burgers with limited fillings.

Dinner options

Evening meals are similar to lunch, with dal bhat being a popular choice due to its unlimited refills. Many trekkers opt for soup-based meals like thukpa or noodle soup for warmth. Pasta, rice dishes, and fried noodles are also widely available. A hot drink, such as tea or hot chocolate, is a common way to end the meal before heading to bed.

What food is available in the teahouses?

The Everest base camp tea house menu offers a variety of dishes that cater to trekkers’ needs. One of the most popular meals is Dal Bhat, a traditional Nepali dish consisting of rice, lentil soup, and vegetables. Thukpa, a warm noodle soup, is another favorite, especially on cold days. For those looking for something different, Dhindo, a buckwheat porridge, is often available in higher-altitude teahouses.

You can also find Momos (dumplings) filled with meat or vegetables, served steamed or fried. Other common dishes include fried rice or noodles, along with fermented pickle for added flavor. Western options like pizza and pancakes are often offered, though they may be basic. Soups, including vegetable and noodle varieties, are common for a warm meal. Snacks like biscuits, chocolates, and nuts are available for quick energy boosts. As for drinks, tea, coffee, hot chocolate, and soft drinks are widely served.

Popular snack options on the EBC Trek

Having snacks is useful for quick energy boosts. Everest base camp trek food choices for snacks include:

• Biscuits and Cookies – Packaged biscuits and locally made cookies.
• Fruit – Apples, oranges, and bananas in lower elevations. Dried fruit at higher altitudes.
• Nuts – Almonds, walnuts, cashews, and peanuts provide healthy fats and protein.
• Trail Mix – A mix of nuts, seeds, and dried fruit.
• Chocolate Bars – Energy-dense and easy to carry.
• Fried and Baked items – French fries, Popcorn, Prawn crackers etc.

Traditional and authentic Nepali cuisine

The Everest base camp trek food menu offers a variety of traditional Nepali dishes that provide essential nutrition for trekkers. These meals are rich in flavor and high in energy, helping trekkers stay fueled on their journey. Some of the most popular Nepali dishes include:

• Dal Bhat Tarkari – A staple meal made of rice, lentil soup (dal), vegetables, and sometimes meat. It’s filling and provides a balanced mix of carbs, protein, and fiber.
• Dhido – A traditional buckwheat porridge, often served with vegetables or meat, offering a hearty and nutritious option.
• Roti Tarkari – Flatbread served with a vegetable curry, providing a simple yet satisfying meal.
• Gundruk – Fermented leafy greens, typically eaten with rice or added to soups, offering a unique and tangy flavor.

These traditional dishes are not only delicious but also provide the necessary energy to keep you going during the trek.

Western and International food options during EBC Trek

While trekking to Everest base camp, trekkers often crave familiar meals. Luckily, food and drinks in Everest base camp trek include a variety of Western and international dishes, catering to different tastes. Popular options for those seeking a break from local fare include:

• Pancakes and Omelets – Soft pancakes served with honey, jam, or butter, and omelets filled with vegetables, cheese, or meat.
• Pasta and Pizza – Simple pasta dishes with tomato sauce or cheese, and basic pizzas with limited toppings like cheese, tomato, or vegetables.
• Noodles – Fried or in soup form, served with vegetables, egg, or meat.
• Burgers – Basic veggie or egg burgers, though meat options may be limited at higher altitudes.
• Macaroni – Often served with cheese or mixed with vegetables, a comforting meal for those seeking something familiar.

How much does food on the Everest base camp trek?

The Everest base camp food cost increases as you go higher due to the challenge of getting supplies to remote areas. Budgeting accordingly will help you manage expenses. On average, you can expect to pay the following prices:

Teahouse meals

A basic meal at a teahouse typically costs between NPR. 1000 to 1200 ($8 and $10). This includes dishes like dal bhat, noodles, or fried rice. Tea or coffee might be included with your meal or can cost an additional NPR. 100 to 250($1–$3).

Snacks

Quick snacks like biscuits, chocolate bars, and nuts usually cost around NPR. 250 to 550 ($2–$5).

Water

Bottled water is available, priced at NPR. 80 to 350($1–$3) per liter. As water becomes scarcer at higher elevations, this cost can rise.

Special Meals

Western dishes like pizza, spaghetti, or steak are available but tend to be more expensive, ranging from NPR. 1000 to 1700 ($10 to $15) or more.

Food prices for the EBC trek are generally comparable to those on the Manaslu circuit trek and the Annapurna base camp trek.

Food options for people with special dietary restrictions

At We Ramblers, we understand that you may be living on a restricted diet, and we strive to accommodate a range of dietary restrictions. Food during Everest Base Camp trekking includes a variety of choices that accommodate vegetarian, vegan, gluten-free, and lactose-free diets.

Vegetarian and vegan options

For those following a vegetarian or vegan diet, there are plenty of options to keep you nourished. Some popular meals include:

• Mashed Potatoes, Oats, and Porridge
• Pancakes, Chapati, and Toast
• Fruit Smoothies made with seasonal fruits
• Dal Bhat with plain white rice, lentil soup, vegetables, and pickles
• Veggie Burgers, Veg Momos, and Veggie Fried Rice
• Lentil Soup and Chapati, Veggie Thukpa, and Veggie Pasta with Tomato Sauce

These dishes provide the right mix of carbohydrates, proteins, and essential nutrients needed for the long trek.

Gluten-free / Celiac disease

For those with gluten intolerance or celiac disease, food options during EBC trek include:

• Rice
• Potatoes
• Gluten-free Pasta

These meals are safe for people avoiding gluten, ensuring they can enjoy tasty, fulfilling dishes without any concerns.

Lactose-free

Lactose-free options are also available at many teahouses, including:

• Lactose-Free Soups
• Rice Dishes
• Vegetable Curries

These options ensure that trekkers with lactose intolerance can still enjoy hearty meals. The variety of choices makes it easy to find something suitable for all dietary preferences while trekking.

Availability of Fish, Eggs, and Fruits

While trekking to Everest Base Camp, the availability of fresh ingredients can vary greatly depending on the altitude and location. Fish is not commonly available on the trail, especially at higher altitudes, canned Tuna is available in the tea houses. The remote nature of the trek makes it difficult to transport fresh fish, so it is rarely offered at teahouses. Eggs and Chicken are more readily available and can be found in most teahouses. They are often served as part of breakfast options like scrambled eggs, omelets, or boiled eggs.

Fruits are more common at lower altitudes, with apples, bananas, and oranges often available. However, as you ascend, fresh fruit becomes scarce. At higher altitudes, you’ll mainly find dried fruit options. Due to the challenges of transportation, fresh fruit becomes a rare commodity, and you may need to rely on dried fruit for a healthy snack.

Sherpa foods on the Everest base camp trek

Sherpa cuisine plays an essential role in the Everest Base Camp trek food experience. These traditional foods are energy-dense and designed to help the Sherpa people and trekkers endure the harsh conditions of the high-altitude environment. Some key Sherpa foods available on the trek include:

• Tsampa – A staple made from roasted barley flour, often mixed with butter tea or water for a hearty meal.
• Tingmo – Soft, steamed bread that is typically served with soup or curry.
• Rildok – Potato dumplings that are sometimes served in a spicy broth or fried.
• Riki Kur – A kind of flatbread, often prepared in a round shape and served with soup or tea.
• Kur – A simple and filling barley-based dish, often mixed with vegetables or meat.
• Shyaphale – Fried pastries filled with meat or vegetables, similar to dumplings or spring rolls.
• Butter Tea – A traditional Tibetan drink made with yak butter, tea, and salt. It’s a unique and energizing beverage.
• Yak Cheese – A dairy product made from yak milk, often served as a snack or added to dishes for extra protein

Food for altitude sickness

When trekking at high altitudes, proper nutrition is vital to prevent and manage altitude sickness. It’s important to consume foods that are high in carbohydrates and proteins to maintain energy levels. Dry fruits, nuts, sports drinks, and energy bars are great options that provide quick energy.

Additionally, staying hydrated is key—aim to drink at least 3 liters of water daily. Including soup, tea, and juices can help keep you hydrated and provide warmth. Certain foods like ginger soup, garlic soup, or other nitrate-rich foods can help improve oxygen levels in the blood, offering extra support for your body to adapt to the altitude.

Drinks on the Everest base camp trek

Staying hydrated is just as important as consuming the right food when trekking to Everest base camp. The Everest base camp trek food menu offers a variety of drink options to keep trekkers energized and hydrated.

Water sources and purification methods

Water on the trek is available in streams and rivers, but it is important to purify it before drinking to avoid any stomach issues. Many trekkers use water purification tablets, filters, or boiling methods to ensure the water is safe. Bottled water is available at teahouses but can be expensive, especially at higher altitudes. You may want to carry your own water treatment method to save on costs.

Tea

Tea is the most commonly consumed drink along the trek. You’ll find many varieties, including black tea, ginger tea, lemon tea, and herbal tea. Ginger tea is especially popular due to its warming and medicinal properties, helping with digestion and providing relief from the cold.

Coffee

Coffee is available in most teahouses, typically in instant form. It’s a good option for those who need an energy boost during the trek, although it may not be as strong as the coffee you’re used to at home.

Alcoholic beverages

It’s best to limit or avoid alcoholic beverages during the trek, as alcohol can dehydrate the body and worsen the effects of altitude sickness. While almost all the teahouses (mountain lodges) serve beer, whiskey, rum, and vodka it’s recommended to only consume these in moderation or avoid them altogether to stay healthy and focused. Alcohol should never be consumed when ascending, but it can be consumed when returning, particularly below 3500 meters.

Other popular drink options

In addition to tea and coffee, there are many other hot drinks available, such as hot chocolate or soups. These drinks provide warmth and hydration, which are especially comforting on colder days. Some teahouses also serve fruit juices, though they are less common at higher altitudes.

Food freshness and hygiene on the trek

Freshness and hygiene can be a concern during the EBC trek, given the remote locations of teahouses. Food is usually prepared with locally sourced ingredients, but as you gain altitude, the variety and quality of fresh produce decreases. Higher-altitude teahouses often rely on dried or preserved foods.

While teahouses make efforts to maintain cleanliness, trekkers should be cautious. It’s advisable to consume cooked food, as it is safer than raw ingredients. Carrying hand sanitizer and water purification tablets is also recommended for maintaining hygiene, especially in more remote areas.

Frequently asked questions on EBC Trek food and drinks

What should I eat before the EBC Trek?

Before starting your Everest base camp trek food menu, it’s crucial to fuel your body properly. Focus on carbohydrates like rice, pasta, and bread to provide long-lasting energy for the trek. Incorporate protein sources such as eggs, beans, and lean meats for muscle repair. Eat plenty of fruits and vegetables for vitamins and minerals that help boost immunity. Additionally, drink hydrating fluids such as water, juice, or herbal teas to ensure you’re well-hydrated. A balanced pre-trek diet will give you the stamina needed to tackle the challenging terrain and high altitudes.

What should I not eat during the EBC Trek?

There are certain foods you should avoid during the EBC trek to stay healthy. First, raw or undercooked meat can pose a risk of foodborne illness, especially at high altitudes. Avoid drinking tap water, as it might not be safe; always purify water before drinking. Unwashed fruits and vegetables can carry bacteria or parasites, so stick to cooked options. Stay away from fried or greasy foods as they can upset your stomach while trekking. Lastly, avoid spicy and heavily seasoned foods, which can irritate your digestive system at higher altitudes.

What to eat after the EBC trek?

After completing the challenging Everest base camp trek, your body needs proper recovery. Focus on a balanced diet that includes carbohydrates to replenish your energy stores, proteins for muscle repair, and healthy fats for sustained energy. Incorporate fruits and vegetables to restore essential vitamins and minerals lost during the trek. Eating nutrient-dense meals will help you recover faster and maintain your strength after the physical exertion of the trek. Also, stay hydrated with plenty of water and soups to help your body adjust to normal activity levels.

At what time is the meal served during the trek?

Mealtimes along the Everest base camp trek food menu follow a routine to help trekkers stay energized. Breakfast is usually served between 7:00 AM and 9:00 AM, giving trekkers a hearty start to the day. Lunch is typically served between 12:00 PM and 2:00 PM, providing the necessary fuel for the afternoon hike. Dinner is commonly served between 7:00 PM and 9:00 PM, offering a filling meal to end the day. The specific timing may vary slightly depending on the teahouse, but this schedule is generally followed.

Is the food served fresh?

The freshness of the food on the EBC trek can vary depending on altitude and location. At lower altitudes, teahouses can offer fresher ingredients, such as fruits and vegetables. However, as you climb higher, it becomes more difficult to transport fresh supplies. In higher-altitude teahouses, Everest base camp trek food often includes dried, preserved, or canned ingredients.

How is the food in tea houses?

Meals tend to focus on carbohydrates like rice, noodles, and bread, along with lentils and vegetables. Dal Bhat, a traditional Nepali dish, is commonly offered. While the variety might be limited, the food is hearty and sufficient to keep trekkers energized.

Can you drink alcohol on Everest base camp trek?

While it’s possible to find alcohol at teahouses along the EBC trek, it’s highly recommended to limit or avoid alcohol altogether. It can impair judgment and coordination, making the trek more dangerous. Instead of alcohol, opt for hot drinks, soups, and tea to stay warm and hydrated.

How much is food on Everest base camp trek?

The food on Everest base camp trek is relatively affordable but becomes more expensive as you ascend. On average, you can expect to spend NPR. 3200 to 4500 ($25–$30) per day on food, which includes breakfast, lunch, and dinner, 2-times tea/coffee.

Final Thoughts

The Everest base camp trek is a truly unique experience, and the food plays an important role in keeping trekkers energized and healthy along the way. From hearty Dal Bhat to familiar Western options, the Everest Base Camp trek food offers a variety of choices that suit different dietary preferences. While freshness can vary depending on altitude, teahouses do their best to serve safe and nutritious meals. Staying hydrated and eating wisely are key to tackling the challenges of the trek.

If you’re planning your holiday journey to Everest base camp, remember that the right preparation and understanding of the food options will make your adventure more enjoyable. For a well-organized holiday to the Everest region, contact us at We Rambles for expert guidance and support. Our team is ready to help you plan the perfect trek, ensuring your trip is both memorable and seamless from start to finish. Choose We Rambles to make your trek a safe and rewarding experience!