Must Try Foods and Drinks in Everest Region

Breakfast in Khumbu Region

Breakfast is an essential part of the trek. Energy is needed to tackle the day’s challenges. Most of the teahouses and homestays provide the food between 7 to 8 am. Here are some common breakfast options you’ll encounter in Everest Region:
Tibetan Bread: A popular and versatile option, Tibetan bread is a round, flat, slightly sweet bread. It’s often enjoyed with butter, jam, and honey.
Porridge: A warm bowl of porridge made from oats, cornmeal, or millet is a hearty way to start the day. It can be sweetened with honey or sugar, and sometimes topped with dried fruit.
Tsampa: A traditional Sherpa breakfast, Tsampa is made from roasted barley flour. It’s often mixed with butter tea or water and rolled into dough-like balls, providing trekkers with quick and lasting energy.
Eggs: Simple yet filling, eggs are often served boiled, scrambled, or fried, accompanied by Tibetan bread or toast for a high-protein start to the day.
Pancakes: Everest region lodges serve a variety of pancakes, often made from wheat flour, buckwheat, or millet. They can be topped with honey, local jam, and peanut butter.
Sherpa Tea: A staple beverage for breakfast, Sherpa tea (also known as Butter Tea) is a salty, yak-butter-infused drink. It’s both warming and high in calories, helping to keep you hydrated and energized.

Dinner in Khumbu Region

Dinner in the Khumbu Region is all about nourishment, warmth, and energy replenishment. Whether you opt for a traditional dish like Dal Bhat or something more familiar like fried rice or momos, your meal will be hearty, filling, and an essential part of your trekking experience. Following are the dinners that you can expect in the region:

Dal Bhat: Dal Bhat is the most common dinner option, consisting of steamed rice (Bhat) and lentil soup (Dal), accompanied by curried vegetables, pickles, and sometimes meat (chicken or yak).
Sherpa Stew (Shyakpa): A must-try, Sherpa Stew is a thick, hearty soup made with noodles, locally grown vegetables, and Yak or chicken meat (optional).
Momos: Momos, or Nepali dumplings, are often served as a delicious dinner option. They are typically filled with vegetables, Chicken, and Yak meat. They can be steamed or fried and are served with a spicy tomato-based dipping sauce.
Fried Rice or Noodles: For a lighter option, many lodges offer fried rice or noodles stir-fried with vegetables and egg. This is a quick, comforting meal that provides a good mix of carbohydrates and protein.
Thukpa: Thukpa is a hearty, noodle-based soup with broth, vegetables, and meat (usually chicken or yak) optional. This Tibetan-style soup is warm, filling, and comforting after a cold day in the mountains.
Pizza and Pasta: In some more touristy parts of the Khumbu region, such as Namche Bazaar, you’ll find more Western-style options like pizza and pasta.

Note: It’s better to avoid meat products during your trek, mostly in high elevations.

Vegan diet in Everest Region

A vegan diet in this region is possible, though it requires some planning due to the limited availability of certain plant-based foods. The traditional Sherpa diet, however, includes several vegan-friendly options that are both nutritious and culturally enriching. Some of the vegan diets that you might have are:

Sherpa Stew (Vegetable Shyakpa): Sherpa Stew, known as Shyakpa, can be made vegan by requesting a vegetable-only version without meat or animal-based broth. It’s typically made with noodles, potatoes, and seasonal vegetables.
Thukpa (Without Meat or Egg): Thukpa is a Tibetan noodle soup that can be made vegan by asking for vegetable broth, noodles, and Vegetables. Ensure it's prepared without eggs or meat.
Potatoes: Potatoes are commonly served in the region in various forms boiled, fried, and mashed. Be sure that they are cooked without butter and animal fat.
Momos (Vegan): Vegetable momos (Nepali dumplings) can be found in many tea houses. They are usually filled with a mixture of Cabbage, Carrots, and Onions.
Vegetable Fried Rice or Noodles: Many lodges offer fried rice or noodles made with mixed vegetables and Soy sauce for flavor. Ask for it to be cooked without eggs or butter to keep it vegan-friendly.
Dal Bhat (Without Ghee): Dal Bhat is a staple and can be made vegan by ensuring it's prepared without ghee (clarified butter). It consists of Steamed rice (Bhat), Lentil soup (Dal), and Vegetable curries and pickles.

Drink beverages in the Everest Region

The beverages play an important role in keeping trekkers hydrated, energized, and warm, especially in the cold mountain climate. Here’s a list of common drinks you will encounter in the region:

Sherpa Tea (Butter Tea)

A traditional and unique drink in the region, Sherpa Tea (also known as Butter Tea or Po Cha) is a salty beverage made with Black tea, Yak butter, and Salt.

It’s high in calories and fat, providing warmth and energy in the cold mountain climate.

Masala Tea (Chai)

Masala tea is a spiced tea made with Black tea leaves. A mix of spices like cardamom, ginger, cinnamon, Milk, and sugar (optional).

Lemon Tea

Lemon tea is another popular choice, made with Black tea and Fresh lemon juice. It’s light, refreshing, and great for hydration, especially when you want something less caffeinated.

Ginger Tea

Ginger tea is a favorite for combating altitude sickness and improving digestion. It is made with fresh ginger, hot water, and honey or sugar (optional).

It’s a healthy, soothing drink that’s perfect for warming up on cold mornings or evenings.

Hot Lemon with Honey

This drink is a combination of hot water, lemon, and honey, providing a hydrating and refreshing option. It’s a good choice for those looking to avoid caffeine but still wanting something warm.

Hot Chocolate

For a sweeter treat, hot chocolate is available at many tea houses. It’s comforting after a long day of trekking and offers a quick energy boost.

Coffee

While coffee isn’t as traditional as tea in the region, it’s widely available. Expect mostly instant coffee, though some places in larger towns like Namche Bazaar might offer freshly brewed coffee.

Local Sherpa food that you must try in Everest

Sherpa food is simple, hearty, and designed to provide sustenance in the cold, high-altitude environment. Here are some local Sherpa foods you should try

Riki Kur

Riki Kur is a traditional Sherpa dish made from potatoes and is similar to a potato pancake. It’s typically prepared by mashing boiled potatoes and frying them into patties.

It’s usually served with yak butter or chutney and is a simple yet filling meal.

Tingmo (Tibetan Steamed Bread)

Tingmo is a type of Tibetan steamed bread that is light, fluffy, and often served with stews or curries.

It’s a common side dish with Sherpa meals and pairs well with rich, flavorful dishes like Sherpa stew or thukpa.

Phaksha Lapshu (Pork with Radish Soup)

Phaksha Lapshu is a traditional Sherpa soup made with pork, radishes, and local spices and herbs.

It’s a flavorful and filling dish that’s popular in Sherpa households and makes for a hearty dinner after a long trek.

Chhurpi (Yak Cheese)

Chhurpi is a traditional yak cheese that comes in two varieties. Soft chhurpi is mild and creamy, often served with meals.

Hard chhurpi is chewy and tough, consumed as a snack or treat.

Food for Altitude Sickness

No specific food can completely prevent altitude sickness, certain foods can help your body cope with the high-altitude environment. Eating the right kinds of food can boost energy, improve hydration, and support your overall health, which can mitigate the symptoms of altitude sickness. Foods that help with Altitude Sickness are:

Garlic Soup

Garlic is believed to thin the blood and improve circulation, helping to combat the effects of altitude sickness.

Garlic soup is commonly served in tea houses in the Everest Region and is a local remedy for AMS.

Ginger

Ginger is excellent for digestion and can help with nausea, a common symptom of altitude sickness.

You can drink ginger tea or add ginger to your meals to support digestion and reduce discomfort at high altitudes.

Carbohydrates

At high altitudes, your body uses more energy, so consuming carbohydrate-rich foods can give you the fuel needed to trek.

High-calorie soups and Stews

Soups and stews are both hydrating and easy to digest, making them ideal for high altitudes. Choose Sherpa stew, thukpa (noodle soup), or vegetable soups.

Fruits and Vegetables

Eating fruits and vegetables helps maintain a balance of vitamins and minerals, which is important for the body at altitude.

Bring dried fruits like apricots and raisins, which are high in potassium and help reduce dehydration.

Whole Grains

Whole grains like oats, quinoa, and brown rice provide long-lasting energy. A bowl of porridge for breakfast can keep you going through the morning’s trek.

Foods to avoid at high altitudes are alcohol, caffeinated drinks, and heavy, fried foods.

How much does it cost for food in Khumbu Region?

The cost of food in the Khumbu Region varies depending on the altitude, location, and type of meal you are purchasing. As you ascend higher, prices increase due to the logistical challenges of transporting goods to remote areas. Below is the general breakdown of food costs in the Khumbu Region:

Lower Khumbu Region

In lower regions like Lukla, Phakding, and Namche Bazaar, prices are relatively more affordable as these areas have better access to supplies.

Where breakfast costs $5 to $7, lunch/Dinner $7 to $12, Snacks $2 to $5, Tea/Coffee $2 to $3 per cup, and Bottled Water $1 to $3 (cheaper if you refill from boiled water).

Mid Khumbu Region

As you move higher toward places like Tengboche, Dingboche, and Pangboche, food prices increase due to the difficulty of transportation by yak or porter.

The breakfast cost $7 to $10, Lunch/Dinner $10 to $15, Snacks $3 to $6, Tea/Coffee $3 to $4 per cup, and Bottled Water $3 to $4 (refilling boiled water is cheaper).

Higher Khumbu Region

In the highest areas such as Lobuche, Gorak Shep, and Everest Base Camp, food becomes significantly more expensive as everything has to be carried by porters or yaks from lower villages.

In this area, breakfast costs $10 to $12, Lunch/Dinner $12 to $20, Snacks $4 to $8, Tea/Coffee $4 to $5 per cup, and Bottled Water $4 to $6.

FAQs

Can I bring my snacks for the trek?

Yes, it’s highly recommended to bring your snacks like energy bars, nuts, and dried fruits.

These can be more affordable than buying them in the Everest Region, where prices for snacks increase at higher altitudes.

Do tea houses in the Everest Region offer snacks and packed lunches for trekkers?

Yes, most tea houses offer packed lunches for trekkers, typically consisting of items like sandwiches, boiled eggs, and fruit.

Snacks like chocolate bars and energy bars are also available for purchase.

Is it safe to drink tap water in the Region?

Tap water is not safe to drink without treatment. You should either buy bottled water or use water purification tablets or filters to treat tap water.

Is it safe to eat meat at high altitudes?

While meat is available, particularly in towns like Namche Bazaar, it is often transported from lower regions without refrigeration, which could make it unsafe to consume in more remote or higher-altitude areas.

Can I find dairy-free options in the Khumbu Region?

Yes, dairy-free options are available, especially for vegans and those avoiding dairy.

Many local dishes, such as Dal Bhat, vegetable curry, and Sherpa stew, can be made without dairy.

Conclusion

Embarking on the trek in the Everest Region offers much more than a breathtaking landscape. It’s an opportunity to explore the rich culinary traditions of the Himalayas.

Whether you’re savoring a steaming bowl of Sherpa stew, relishing the simplicity of Dal Bhat, or sipping the iconic butter tea, the food you encounter is both a source of energy and a window into local culture.

The meals, often cooked with care in remote tea houses, provide the nourishment needed to face the carefulness of high-altitude trekking, while also connecting you to the spirit of the region.

In the end, food in the Everest Region is more than just fuel for the body. It’s a key element in your journey, offering comfort, cultural immersion, and the energy to conquer the heights.

So, as you hike through this majestic landscape, don’t miss the chance to savor the flavors of the mountains, and let them be part of the story you take back home.

Whether you're looking for detailed guidance on trekking in the Everest Region, curious about local food, or eager to explore other thrilling activities in Nepal, Contact Himalayan Recreation.

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