Nepal’s trekking trails offer a diverse menu that caters to both local and international tastes. From traditional Nepali staples like Dal Bhat and momos to familiar Western options such as pizza and pasta, trekkers can find a variety of meals to fuel their journey. High-energy snacks like yak cheese and Tibetan bread provide quick boosts, while warm drinks like butter tea and seabuckthorn juice help combat the cold. Knowing what to expect on the menu ensures a comfortable and enjoyable trekking experience.
Here’s the list of foods you can find along Nepal’s trekking trails. Most of these meals are commonly available on popular routes like the Everest and Annapurna trails, while in more remote trekking regions, food options may be limited.
1. Traditional Nepali Trekking Foods
A Point About Non-Vegetarian Options:
Most trekking trails in Nepal have made significant improvements in terms of food quality and services. However, when it comes to meat options, there are still uncertainties. At higher altitudes, raw meat must be transported from lower regions, and there’s no guarantee of its freshness or proper sanitation during the delivery process.
Additionally, meat-based dishes can be harder for the body to digest, especially at high altitudes, potentially leading to discomfort or digestive issues. To ensure a more convenient and hassle-free trekking experience, it's best to avoid meat items at higher elevations, opting instead for plant-based meals that are easier to process and reduce the risk of food-related problems.
Staple Meals:
Dal Bhat Tarkari (Rice, Lentils, Vegetables, Pickles)
Full of flavor and nutrients, Dal Bhat offers the nourishment needed for high-altitude trekking and the familiar comfort of home. A steaming plate of rice served with lentil soup, seasonal vegetables, and a tangy pickle adds the perfect finishing touch. With each bite, the rice absorbs the rich, savory broth from the dal, giving trekkers the energy to conquer even the most challenging of trails. Dal Bhat is commonly found across most trekking regions in Nepal, particularly in the Everest, Annapurna, Langtang, and Manaslu regions, where it is a popular and essential part of the trekking diet.
Dhido with Ghee and Curry
Dhido, made from buckwheat flour, is the ultimate local comfort food, especially in the Everest and Manaslu regions. This dense, slightly chewy dish is served with a dollop of ghee and accompanied by a flavorful curry. As you break off pieces of Dhido, the ghee melts into the warm, hearty bread, adding richness. Paired with a simple curry, it offers a nourishing boost of energy, reflecting the ancient culinary traditions of Nepal’s highlands.
Gundruk (Fermented Leafy Greens)
Gundruk is a dish that embodies the flavors of the Nepali countryside. These fermented leafy greens are often prepared by villagers using mustard leaves or radish greens, left to ferment, and then sun-dried. Gundruk offers a tangy, sour flavor, whether served as a side dish or in a warm soup. This local delicacy is earthy, nutrient-rich, and provides the energy needed to tackle the rugged Himalayan terrain.
Sinki Soup (Fermented Radish Root)
A warm bowl of Sinki Soup is like a hug for your soul after a chilly trek through the mountains. Sinki Soup is often served in Langtang, Gosaikunda, and other high-altitude regions. Made from fermented radish root, this soup is a bit tart and packed with bold flavors. The process of fermentation gives Sinki a distinct, tangy taste that is perfect for stimulating the appetite after hours of walking. Rich in probiotics and packed with flavor, Sinki Soup is a comforting and nutritious dish that showcases the simplicity of traditional Nepali food.
Tama Bodi (Bamboo Shoot and Bean Curry)
One of the more unique dishes in the trekking regions of Nepal is Tama Bodi, a flavorful curry made with bamboo shoots and beans. The bamboo shoots add a distinct crunch to the dish, while the tender beans soak up the spicy, tangy sauce. The curry is typically spiced with turmeric, cumin, and other locally sourced herbs, creating an aromatic delight. Tama Bodi, with its unique combination of bamboo shoots and beans, is particularly popular in the Everest, Annapurna, and Mustang regions, where its bold flavors perfectly complement the rugged terrain.
Kwati (Mixed Bean Soup)
Kwati, a mixed bean soup, is often found in the Langtang, Manaslu, and Annapurna regions A dish that’s as rich in history as it is in flavor, Kwati is a mixed bean soup that’s perfect for high-altitude trekking. Full of sprouted beans—often a combination of kidney beans, black-eyed peas, and lentils—this soup is hearty, nutritious, and packed with protein. The earthy flavors of the beans are enhanced with Nepali spices like garlic, ginger, and cumin, creating a comforting, warming meal.
Kodo Roti (Buckwheat Bread)
High in fiber and rich in flavor, Kodo Roti is a staple bread made from buckwheat flour, perfect for trekking in the higher altitudes of Nepal. The bread has a dense, hearty texture that pairs wonderfully with vegetable curries or lentil soups. The earthy, nutty taste of Kodo Roti pairs perfectly with curries or lentil soups. Its thick, chewy texture makes it an ideal energy-boosting side dish for trekkers.
Aloo Tama (Potato and Bamboo Shoot Curry)
There’s something incredibly satisfying about the comforting flavors of Aloo Tama—a hearty curry made with potatoes and bamboo shoots. The tender, creamy potatoes soak up the flavorful broth while the crunchy bamboo shoots provide a refreshing contrast. It’s a simple yet nourishing meal that packs a punch of flavor. The curry is mildly spiced, with tamarind lending a tangy kick.
Sisnu (Nettle Soup)
A bowl of Sisnu (Nettle Soup) offers trekkers a taste of the wild, earthy flavors of Nepal. Stinging nettle leaves, known for their medicinal properties, are simmered with garlic, ginger, and local spices to create a nourishing soup that warms you up from the inside. The green, slightly bitter taste of the nettles is balanced by the richness of the broth, making it a deeply satisfying meal after hours of trekking. Sisnu is often served as a hearty, energizing soup.
Bara (Lentil Pancake)
Bara, a crispy and savory lentil pancake, is a delicious snack that’s perfect for a mid-day break during your trek. Made from ground lentils, this pancake is fried until golden brown, giving it a satisfying crunch on the outside and a soft, flavorful center. Often paired with a spicy chutney or yogurt, Bara is a great energy booster that keeps you going through the challenging terrain. Its simplicity and heartiness make it a beloved snack for trekkers craving something filling yet light.
Fapar Ko Dhido (Buckwheat Porridge)
For trekkers seeking a warm breakfast or a sustaining midday meal, Fapar Ko Dhido (buckwheat porridge) is the perfect option. commonly found in Everest and Manaslu regions, this smooth, thick porridge is made from buckwheat flour and served with ghee and a spicy curry. It’s a comforting, warming meal that provides a burst of energy and sustenance for the trek ahead. The earthy flavor of buckwheat makes it an ideal dish for cold mornings or evenings, offering both nourishment and warmth.
Jhwaneko Masu (Fried or Roasted Meat)
After a long day of trekking, few things are as satisfying as Jhwaneko Masu—fried or roasted meat served with a side of rice. Whether it’s tender chicken, buffalo, or goat meat, this dish is a local favorite for its smoky, charred flavors.
Marinated in a mix of Nepali spices, the meat is grilled or fried to perfection, giving it a crispy exterior while maintaining a juicy, tender interior. It’s a fulfilling meal that provides much-needed protein and energy, perfect for recovering after a long day on the trails.
Sherpa & Tibetan-Inspired Dishes:
Sherpa and Tibetan-inspired dishes are a staple in the higher-altitude trekking regions of Nepal, particularly in areas like Everest, Gosaikunda, and the Upper Mustang. These foods are deeply influenced by the culture and lifestyle of the Sherpa people and Tibetan traditions.
Shakpa (Sherpa Stew)
Shakpa is a classic sherpa dish enjoyed in higher altitude areas, especially around the Namche Bazaar and Tengboche regions. Made with tender cuts of yak or goat meat, this stew is simmered slowly with a variety of root vegetables, including potatoes, carrots, and turnips, creating a rich and flavorful broth. Infused with the aromatic spices of ginger, garlic, and herbs, it delivers a depth of flavor that perfectly complements the rugged environment of the mountains.
Paired with Tingmo (steamed bread), Shakpa provides a nourishing meal, encapsulating the essence of Sherpa hospitality and culinary tradition.
Rildhuk (Potato Dumpling Soup)
A cherished dish in Sherpa kitchens, Rildhuk is a comforting potato dumpling soup that has become a staple on the trekking trails. The soup features soft, potato-based dumplings, which are cooked in a fragrant broth made from vegetables and sometimes meat, creating a satisfying, wholesome dish.
The delicate dumplings soak up the rich flavors of the broth, offering a balance of lightness and depth. Ideal for replenishing energy after a long day of trekking, Rildhuk provides warmth and nourishment in equal measure.
Phalgi (Yak Bone Soup)
Phalgi is a traditional Nepali soup made by slowly simmering yak bones to extract a rich, savory broth. The marrow from the bones enhances the soup’s depth, while a subtle blend of ginger, garlic, and local herbs elevates its flavor profile. It’s usually served in the more remote Sherpa villages, particularly around Tengboche and Lo Manthang.
This nutrient-dense soup is both hearty and restorative, offering trekkers the comfort of traditional flavors with a deeply satisfying warmth. Phalgi is often paired with Tingmo, making it a complete and soul-satisfying meal that showcases the region's culinary heritage.
Thukpa (Tibetan Noodle Soup)
A Tibetan classic beloved by trekkers, Thukpa is a noodle soup that offers both warmth and nourishment. This Tibetan noodle soup can be found along many trekking routes, including the Annapurna, Everest, and Langtang regions.
The dish features hand-pulled noodles, served in a rich, aromatic broth that is typically made with a variety of vegetables and your choice of meat, such as chicken or mutton. The addition of ginger, garlic, and mild spices creates a comforting, well-rounded flavor that is as satisfying as it is invigorating. Thukpa is not only a staple on trekking routes but also a refreshing and wholesome meal after a challenging day.
Gyathuk (Tibetan Clear Soup)
For those seeking something lighter yet full of flavor, Gyathuk is a perfect choice. This clear soup is made from a delicate broth flavored with ginger, garlic, and fresh herbs. The dish features hand-pulled noodles that provide a satisfying bite, complemented by a mix of vegetables that add subtle sweetness and texture. Gyathuk is a popular choice for those wanting a meal that’s both light and nourishing.
Thenduk (Hand-Pulled Noodle Soup)
Thenduk is a Tibetan noodle soup that stands out for its hand-pulled noodles, which lend a unique, rustic quality to the dish. The broth, typically made with a variety of meats and vegetables, is infused with aromatic spices like ginger and garlic, creating a fragrant and savory base. The noodles are thick and chewy, adding texture to the soup, while the broth is rich and soothing. This dish is a true highlight of the Everest, Annapurna, and Langtang regions, especially in Tibetan villages.
Tmomo (Tingmo, Tibetan Steamed Bread/Dumpling)
A beloved staple in both Sherpa and Tibetan cuisine, Tmomo (or Tingmo) is a soft, steamed bread that is as versatile as it is comforting. It is found throughout Sherpa and Tibetan regions, including Everest and Annapurna. Traditionally served with a variety of stews and soups, Tmomo is prized for its fluffy texture and subtle sweetness.
The bread serves as an ideal accompaniment to dishes like Shakpa and Rildhuk, helping to soak up the rich flavors of the broths. Sometimes served stuffed with meat or vegetables, Tmomo is also enjoyed on its own as a filling snack.
Side Dishes & Accompaniments:
Boiled Vegetables (Spinach, Carrots, Broccoli, Cauliflower)
Pickles (Achar – Radish, Tomato, Mango, Lemon)
Saag (Stir-Fried Greens)
Paneer Curry
Yak Cheese with Crackers
Hard-Boiled Egg
2. Western Cuisine Availability
While traditional Nepali and local dishes dominate the trekking regions, trekkers will also find a variety of Western meals to suit their preferences. Tea houses and lodges along popular trails serve familiar breakfast items, hearty main courses, and indulgent desserts, ensuring trekkers have diverse dining options.
However, the availability of Western cuisine depends on the location. In more developed and frequently traveled areas, such as the Everest lower region (Namche Bazaar) or Annapurna region (Pokhara and Besisahar), the options are diverse and well-prepared.
As you venture into more remote sections of the trails, such as Everest’s Gokyo or the Langtang region, the choices become limited, and meals lean more toward simple, locally available ingredients. While it’s possible to find some Western dishes even in higher-altitude tea houses, the quality and variety may not match what’s available in lower, commercialized areas.
Breakfast & Baked Goods:
- Pancakes (Banana, Apple, Chocolate, Cinnamon)
- French Toast with Honey
- Granola with Yogurt
- Muesli with Milk
- Scrambled Eggs, Boiled Eggs, Omelets (Cheese, Vegetable, Mushroom, Yak Cheese)
- Hash Browns
- Toast with Butter/Jam
Main Courses:
- Fried Rice (Veg, Egg, Chicken, Yak)
- Chow Mein (Veg, Egg, Chicken, Yak)
- Spaghetti (Tomato Sauce, Cheese, Meat)
- Macaroni with Cheese
- Pizza (Cheese, Veg, Chicken, Yak)
- Burgers (Veg, Yak Cheese, Chicken)
- Pasta (Alfredo, Pesto, Red Sauce)
- Lasagna (Veg, Chicken)
- Gnocchi with Cheese
- Yak Steak
- Yak Sizzler
- Cheese Fondue (Some Popular Tea Houses)
- Roti with Veg/Meat Curry
Desserts & Sweets:
- Apple Pie (Popular in Manang & Marpha)
- Chocolate Cake (Everest Region Tea Houses)
- Custard Pudding
- Marpha Apple Crumble
- Buckwheat Pancakes with Honey
- Rice Pudding (Kheer)
- Everest Cookies
- Sherpa Porridge with Sugar
3. High-Energy Snacks & Local Treats
Trekkers will find plenty of high-energy snacks and local treats to stay fueled on the trails. While packed snacks like granola bars, nuts, and dried fruits provide quick boosts, sampling local specialties adds to the experience. Tsampa (roasted barley flour), churpi (hardened yak cheese), and sel roti (crispy rice doughnuts) offer a taste of the region’s culture.
However, these are best enjoyed in small portions rather than as staple trekking foods, as they may not provide sustained energy. For optimal endurance, stick to balanced main meals while occasionally indulging in local flavors for a cultural touch.
Quick Bites:
- Sel Roti – A ring-shaped, deep-fried rice doughnut.
- Riki Kur – Thin, crispy potato pancakes from the Himalayan region.
- Fried Tibetan Bread
- Popcorn
- Boiled Potatoes with Salt and Chili
- Spring Rolls
- Roasted Soybeans (Bhatmas Sadeko) – Spiced and crunchy soybeans.
- Peanut Sadeko – Spiced and tangy peanuts.
- Wai Wai and Rara – Popular Nepali instant noodles
Traditional High-Energy Foods:
- Tsampa – Nutritious barley flour porridge, a staple in high-altitude regions.
- Tibetan Bread with Butter/Honey
- Yak Cheese Cubes
- Chhurpi – Hardened yak cheese, known for its long-lasting chewiness.
- Roasted Corn
- Raksi – Strong homemade liquor, similar to local whiskey.
- Chang – A mildly alcoholic fermented barley beer popular in the mountains
4. Best Drinks to Stay Hydrated & Warm
Staying hydrated and warm is essential while trekking in Nepal’s high-altitude regions. Whether you need a comforting cup of tea, a nourishing soup, or an energy-boosting drink, tea houses and lodges offer a variety of options to keep you refreshed. From traditional butter tea and altitude-friendly garlic soup to seabuckthorn juice packed with Vitamin C, these beverages not only provide warmth but also aid in acclimatization and energy replenishment.
A Point About Water:
Nothing beats a warm bowl of soup or a comforting cup of butter tea after a long day of trekking. These drinks lift your spirits and provide warmth, but they don’t replace the body’s need for proper hydration. Plain water remains the best and most essential source of hydration during a trek.
Most tea houses provide room temperature or hot water, either for free or at a small fee, depending on the region. To ensure safe drinking water, trekkers can use purification methods such as chlorine or iodine tablets, UV purifiers like Steripen, LifeStraw, or Sawyer portable water filters, or boiling water. These methods are reliable, cost-effective, and help reduce plastic waste.
While bottled mineral water is available on the trail, we strongly discourage its use due to environmental concerns. The remote Himalayan regions lack proper waste disposal systems, and plastic bottles contribute to pollution. By refilling your own bottle and using purification methods, you’ll stay hydrated while trekking responsibly.
Teas & Herbal Drinks:
- Masala Tea (Chai)
- Black Tea
- Green Tea
- Lemon Honey Ginger Tea
- Butter Tea (Su Cha) – A salty Tibetan tea made with yak butter, known for its warming properties.
- Yak Milk Tea
- Peppermint Tea
Soups for Warmth:
- Garlic Soup – A natural altitude sickness remedy.
- Chhurpi Soup – A traditional soup made with hardened yak cheese.
- Mushroom Soup
- Potato Soup
- Lentil Soup
- Pumpkin Soup
- Tomato Soup
- Spinach Soup
- Carrot Soup
- Onion Soup
- Corn Soup
- Jwano Soup (Thyme Soup)
Juices & Hydration Drinks:
- Seabuckthorn Juice – Rich in vitamin C, found in the Mustang region.
- Fresh Apple Juice – A specialty of the Marpha region.
- Fresh Orange Juice
- Hot Mango Juice
Other Beverages:
- Coffee (Instant, Brewed, Cappuccino, Americano)
- Energy Drinks (Gatorade, Red Bull – Available at higher regions)
- Warm Milk with Honey
- Hot Chocolate
Tips on Food Safety and What to Avoid While Trekking
Trekking in the Himalayas is an unforgettable experience, but an upset stomach can quickly turn an adventure into a struggle. To stay healthy and energized, here are some essential food safety tips and things to avoid while on the trails.
Stick to Freshly Cooked Meals
Tea houses and lodges offer a variety of meals, but it’s best to choose freshly cooked, hot dishes. Dal Bhat, soups, and stir-fried items are safer than pre-prepared or cold foods that may have been sitting out for hours.
Be Cautious with Dairy Products
Yak cheese and milk-based products are common in high-altitude regions, but not all dairy is pasteurized. If you have a sensitive stomach, consume dairy in moderation or stick to processed cheese and powdered milk.
Drink Only Purified or Bottled Water
Waterborne illnesses are one of the most common trekking issues. Always drink bottled water or use water purification tablets, filters, or boiling methods. Avoid drinking directly from taps, rivers, or unverified sources. Watch Out for Deep-Fried Foods
While deep-fried snacks like momos and Tibetan bread are tempting, too much oil can be hard on digestion at high altitudes. Eat them in moderation to avoid feeling sluggish or bloated.
Avoid Excessive Caffeine
Coffee and energy drinks can give a temporary boost but may lead to dehydration and disrupt sleep. Herbal teas like ginger or peppermint are a better choice for warmth and comfort without the side effects.
Carry High-Energy Snacks
Packing high-energy snacks like granola bars, nuts, and dried fruits ensures you have a reliable source of fuel without relying solely on lodge meals. These snacks are lightweight, nutritious, and easy to munch on during breaks, helping you stay energized throughout the journey.
However, keep in mind that the cost of these items rises dramatically as you ascend. Since all supplies are carried from lower regions, snack prices soar at higher altitudes. Buying in bulk before your trek saves money and ensures you have your favorites on hand, keeping you fueled and focused on the trail.
Listen to Your Body
Everyone’s digestive system reacts differently to new foods and altitudes. If something doesn’t feel right, avoid it. Stick to simple, familiar foods that your body can easily digest.
Following these food safety tips ensures a healthy and enjoyable trekking experience without any unwanted stomach troubles. Safe eating leads to a smoother, more memorable adventure in the Himalayas!