Vegetarian & Vegan Trekking in Nepal: Complete Food Guide

Here is the good news that vegetarian and vegan trekkers need to hear: Nepal is one of the most vegetarian-friendly trekking destinations on Earth. While trekkers heading to Patagonia, Kilimanjaro, or the Alps often struggle to find substantial plant-based meals, Nepal's trekking cuisine is built on a vegetarian foundation. The iconic dal bhat—lentils, rice, vegetables, and pickle—is inherently vegetarian, nutritionally complete, and served with unlimited refills at every tea house on every trail in the country.

This is not a destination where vegetarians survive on side salads and bread rolls while everyone else eats "real food." In Nepal, the vegetarian option is the real food. It is what Nepali people eat daily, what fuels porters carrying 30-kilogram loads over mountain passes, and what has sustained Himalayan communities for centuries. The phrase "dal bhat power, 24 hour" is not a joke; it is a nutritional truth.

That said, there are important nuances for vegetarian and especially vegan trekkers to understand. Menu options narrow as altitude increases. Protein sources become more limited above 4,000m. Vegans face challenges with ghee and dairy that permeate Nepali cooking. And getting enough calories at altitude requires strategy when your appetite is suppressed and your energy needs are elevated.

This comprehensive guide covers everything plant-based trekkers need to know: the full range of vegetarian and vegan menu options at tea houses, protein strategies at altitude, communicating dietary needs, nutritional planning for high-altitude performance, region-by-region food availability, and practical tips from experienced vegetarian and vegan trekkers who have completed Nepal's most demanding routes.

Why Nepal Is a Vegetarian Trekking Paradise

Nepal's vegetarian-friendliness is not a modern accommodation for Western tourists. It is deeply rooted in the country's culture, religion, and geography.

Cultural and Religious Foundations

Nepal is home to both Hindu and Buddhist traditions, both of which have strong vegetarian elements. Many Nepali people observe vegetarian days (particularly Saturdays and during religious festivals), and certain Hindu castes are strictly vegetarian. The Sherpa people, who are Buddhist, traditionally ate very little meat. This cultural foundation means that vegetarian cooking is not an afterthought in Nepal—it is the primary cuisine.

Geographic Practicality

In the mountains, vegetarian food has always been the practical choice. Livestock are too valuable to slaughter casually, refrigeration is nonexistent at altitude, and the staple crops—rice, lentils, potatoes, leafy greens, and grains—grow abundantly at various elevations. The Himalayan diet evolved as predominantly plant-based out of necessity, and it became nutritionally optimized over centuries.

The Tea House Menu Reality

Walk into any tea house on a major trekking route and you will find that 60 to 70 percent of the menu is already vegetarian. The vegetarian section is not a sad afterthought at the bottom of the menu; it is the core of the offering. Meat dishes are the additions, not the foundation.

Complete Vegetarian Tea House Menu Guide

Here is a comprehensive breakdown of what vegetarian trekkers can expect to find at tea houses across Nepal's trekking routes.

Breakfast Options

Available at most tea houses (all altitudes):

• Porridge (oatmeal) - With honey, sometimes with milk or apple. Warm, filling, and excellent for early morning starts
• Tibetan bread - Deep-fried bread served with honey or jam. High calorie, satisfying
• Pancakes - Plain, honey, apple, or chocolate. Surprisingly good at altitude
• Toast with jam and honey - Simple but reliable
• Chapati with honey or peanut butter - Good carbohydrate and fat combination
• Eggs (for lacto-ovo vegetarians) - Fried, scrambled, boiled, or omelette. Most versatile breakfast protein
• Muesli with milk or yogurt (lower altitudes) - Available below 3,000m at well-stocked lodges
• French toast - Bread dipped in egg batter and fried

Drinks:

• Tea (black, milk, lemon, ginger, masala)
• Coffee (instant is common, fresh brewed at some lower lodges)
• Hot lemon with honey (excellent for hydration and sore throats)
• Hot chocolate

Lunch and Dinner Options

Dal Bhat (The King of Trek Meals):

Dal bhat deserves special emphasis. The standard vegetarian dal bhat includes:

• Steamed rice (unlimited refills)
• Lentil soup/dal (unlimited refills)
• Vegetable curry (tarkari)
• Pickle/chutney (achar)
• Sometimes papadum, salad garnish, or additional sides

This single meal provides complete protein (rice + lentils = all essential amino acids), complex carbohydrates for energy, fiber, vitamins from the vegetables, and the unlimited refills mean you can eat 3,000 or more calories in one sitting if needed.

Noodle and Rice Dishes:

• Vegetable fried rice - Wok-fried with vegetables, soy sauce, and oil
• Vegetable fried noodles (chow mein) - Similar preparation with noodles
• Vegetable thukpa - Tibetan noodle soup, hearty and warming
• Vegetable soup noodles - Lighter than thukpa, excellent for hydration
• Mixed fried rice - Often with egg (specify without for vegan)

Potato Dishes:

• Fried potatoes - Simple, safe, high calorie
• Hash browns - Available at many lodges
• Potato curry - Spiced potato dish, excellent with rice or bread
• Rosti - Swiss-style fried potato cake (available on Annapurna routes)

Pasta and Pizza:

• Vegetable pasta - Spaghetti or macaroni with tomato or vegetable sauce
• Vegetable pizza - Surprisingly common, cooked in basic ovens
• Macaroni and cheese (vegetarian, not vegan)

Soups:

• Vegetable soup - Available everywhere, good for hydration
• Tomato soup - Simple and safe
• Garlic soup - A high-altitude favorite, believed to help with acclimatization
• Mushroom soup - Available at some lodges
• Dal soup - Essentially thin dal bhat without the rice

Momos (Dumplings):

• Vegetable momos - Steamed or fried dumplings filled with mixed vegetables. One of the most beloved foods in Nepal
• Cheese momos (vegetarian, not vegan) - Filled with cheese or cheese-vegetable mix

Bread and Sides:

• Chapati/roti - Flatbread cooked on a griddle
• Tibetan bread - Deep-fried, served with honey
• Garlic bread - Available at some lodges
• Spring rolls - Vegetable-filled, fried

Snacks and Treats

• Popcorn - Surprisingly common and freshly made
• Peanut butter on toast or chapati - Calorie-dense and protein-rich
• Honey - Available everywhere, excellent energy source
• Fruit (seasonal) - Apples, bananas, oranges at lower altitudes
• Biscuits/cookies - Packaged options available
• Chocolate bars - Available at tea house shops, price increases with altitude
• Snickers and energy bars - Widely available, increasingly expensive at altitude

Vegan-Specific Options and Challenges

Vegan trekking in Nepal is absolutely feasible, but requires more planning and communication than vegetarian trekking. The main challenge is not a lack of plant-based ingredients—it is the ubiquitous use of ghee (clarified butter) and dairy in Nepali cooking.

Understanding the Ghee Challenge

Ghee is the default cooking fat in Nepali cuisine. It is used to:

• Cook dal (lentils are often tempered in ghee)
• Fry vegetables
• Prepare rice (sometimes finished with ghee)
• Make chapati and roti
• Cook eggs (for non-vegans)

Many tea house cooks use ghee automatically without considering it a separate ingredient. When you ask for "vegetarian" food, they may not think to mention the ghee, because in Nepali food culture, ghee is vegetarian.

How to Communicate Vegan Needs

Key Nepali Phrases:

• "Ghiu na halnuhos" (Please do not add ghee/butter)
• "Dudh na halnuhos" (Please do not add milk)
• "Ma masu, machha, anda, dudh, ghiu khanna" (I do not eat meat, fish, eggs, milk, or ghee)

Practical Communication Tips:

• Explain your requirements to your guide at the start of the trek so they can communicate with each kitchen in advance
• Speak directly to the cook, not just the server, when specifying vegan requirements
• Ask specifically about ghee/butter in each dish, even if you have explained your diet before
• Be patient and appreciative—most cooks will happily accommodate once they understand
• Write your dietary requirements in Nepali on a card to show at each tea house

Reliably Vegan Tea House Options

These items are typically vegan or easily made vegan:

• Dal bhat without ghee - Ask specifically for oil-cooked dal and plain rice. The vegetable curry should be fine, and the pickle/achar is usually vegan
• Vegetable fried rice (specify no egg, cooked in oil not butter)
• Vegetable fried noodles (specify no egg)
• Vegetable thukpa (verify no butter in broth)
• Plain rice with vegetable curry
• Boiled or fried potatoes
• Chapati (verify no ghee—some are made with oil, some with ghee)
• Vegetable momos (wrappers are typically flour and water)
• Vegetable soup (verify no butter or cream)
• Garlic soup (verify no butter—some versions include it)
• Fresh fruit (peeled)
• Porridge made with water (specify no milk)
• Toast with peanut butter or jam
• Popcorn

Items That May Secretly Contain Dairy

Watch out for hidden dairy in these items:

• Pasta sauces - May contain butter or cream
• Pizza - Cheese is standard unless you specify without
• Pancakes - Batter often includes milk and sometimes egg
• French toast - Contains egg
• Muesli - Typically served with milk or yogurt
• Hot chocolate - Usually made with milk
• Masala tea - Made with milk (ask for black or lemon tea instead)
• Soups - Some lodges finish soups with butter

Protein Sources at Altitude: Staying Strong on a Plant-Based Diet

Getting adequate protein on a plant-based trek requires awareness and planning, but it is entirely achievable. Here is how.

Dal (Lentils): Your Primary Protein Source

Lentils are the backbone of trekking protein in Nepal. A typical serving of dal with rice provides approximately 15 to 20 grams of protein, and with refills, you can easily consume 30 to 40 grams of complete protein in a single dal bhat meal. The combination of rice and lentils provides all essential amino acids, making it a complete protein source without any animal products.

Eggs (For Lacto-Ovo Vegetarians)

Eggs are available at virtually every tea house at every altitude and provide roughly 6 to 7 grams of high-quality protein per egg. Two eggs at breakfast plus dal bhat at lunch and dinner provides approximately 50 to 60 grams of protein—sufficient for most trekkers. See our food safety guide for safe egg preparation at altitude.

Peanut Butter

Peanut butter is a vegan trekker's best friend in Nepal. It is calorie-dense (approximately 190 calories and 8 grams of protein per 2-tablespoon serving), available at most tea houses, and can be added to toast, chapati, pancakes, or eaten straight from the jar. Buy a jar in Kathmandu or Pokhara before your trek, as quality and availability become inconsistent at altitude.

Nuts and Seeds

Carry a supply of mixed nuts from Kathmandu:

• Almonds - 6g protein per 28g serving
• Cashews - 5g protein per 28g serving
• Peanuts - 7g protein per 28g serving
• Walnuts - 4g protein per 28g serving

Nuts provide protein, healthy fats, and concentrated calories—all critical at altitude where appetite decreases but energy needs increase.

Tofu and Soy Products

Tofu appears on some tea house menus, particularly at lower altitudes and on the more developed Annapurna routes. However, availability is inconsistent above 3,000m, so do not rely on it as a primary protein source. When available, tofu fried rice or tofu curry are excellent options.

Cheese and Paneer (For Vegetarians)

For vegetarians who consume dairy, cheese and paneer (Indian cottage cheese) provide substantial protein:

• Yak cheese - Available in the Everest and Langtang regions, hard and aged, roughly 25g protein per 100g
• Paneer - Available at some tea houses, 18g protein per 100g
• Cheese on pizza or pasta - Not the most nutritious option, but contributes protein

Protein Supplements from Home

Consider carrying:

• Protein powder (single-serving packets) - Mix with boiled water for a protein shake
• Protein bars - Lightweight, calorie-dense, no preparation needed
• Nutritional yeast (for vegans) - Sprinkle on dal bhat for extra B vitamins and protein
• Dried soybeans or edamame - Compact and protein-rich

Nutritional Considerations at Altitude

Altitude changes your nutritional requirements significantly, and plant-based trekkers need to be particularly aware of these shifts.

Calorie Needs Increase Dramatically

At altitude, your body burns significantly more calories than at sea level. A trekker at 4,000m burns approximately 3,500 to 5,000 calories per day depending on exertion, body weight, and conditions. This is 50 to 100 percent more than typical daily calorie needs.

For plant-based trekkers, meeting these calorie needs requires deliberate effort:

• Two full dal bhat meals with refills provide approximately 2,500 to 3,500 calories
• Supplement with high-calorie snacks between meals
• Never skip meals, even when appetite is low
• Choose calorie-dense options (fried rice over plain rice, peanut butter on everything, extra chapati with meals)

Carbohydrate Priority at Altitude

Your body preferentially burns carbohydrates at altitude because they require less oxygen to metabolize than fats or proteins. This works perfectly for plant-based trekkers, as rice, noodles, potatoes, and bread are the foundation of the trekking diet. Aim for 60 to 70 percent of calories from carbohydrates above 3,500m.

Iron Considerations for Plant-Based Trekkers

Iron is critical for oxygen transport, and iron needs increase at altitude as your body produces more red blood cells. Plant-based iron (non-heme iron) is less readily absorbed than animal-based iron (heme iron).

High-iron plant foods available on trek:

• Lentils (dal) - Excellent source
• Spinach and leafy greens (lower altitudes)
• Fortified cereals
• Dried fruit (raisins, apricots)

Improving iron absorption:

• Consume vitamin C with iron-rich foods (lemon tea with dal bhat)
• Avoid tea and coffee immediately after meals (tannins inhibit iron absorption)
• Consider an iron supplement if you are prone to low iron

B12 Considerations for Vegans

Vitamin B12 is found naturally only in animal products, and deficiency affects energy levels, nerve function, and red blood cell production—all critical during high-altitude exertion. Vegan trekkers should:

• Begin B12 supplementation well before the trek (at least 1 month prior)
• Carry B12 supplements on the trek
• Consider nutritional yeast as an additional source (if carrying from home)

Omega-3 Fatty Acids

Omega-3s support cardiovascular function and reduce inflammation, both important during sustained high-altitude exercise. Vegan sources include walnuts, flaxseeds, and chia seeds. Consider carrying a small supply or an algae-based omega-3 supplement.

Communicating Dietary Needs Effectively

Clear communication is the key to successful plant-based trekking in Nepal. Here is how to ensure your needs are understood.

Key Nepali Phrases for Vegetarians and Vegans

Essential phrases:

• "Ma shakahari hun" - I am vegetarian
• "Masu khanna" - I do not eat meat
• "Anda khanna" - I do not eat eggs (for vegans)
• "Dudh khanna" - I do not eat dairy
• "Ghiu na halnuhos" - Please do not add ghee/butter
• "Tel ma pakaunu hos" - Please cook in oil
• "Yo ma masu cha?" - Does this have meat?
• "Yo ma anda cha?" - Does this have egg?
• "Yo ma dudh cha?" - Does this have milk?

Working with Your Guide

If you have hired a trekking guide:

• Explain your dietary requirements in detail before the trek begins
• Ask your guide to communicate with each tea house kitchen in advance
• Have your guide confirm ingredients when you are unsure about a dish
• Your guide can often arrange special preparation if you give advance notice

The Dietary Card Strategy

Write a clear explanation of your dietary requirements in both English and Nepali on a laminated card. Show this to the cook at each tea house. Include:

• What you do eat (list of acceptable foods)
• What you do not eat (specific ingredients to avoid)
• How to prepare food for you (cook in oil, not ghee)

This is particularly effective for vegan trekkers whose requirements go beyond what most Nepali cooks naturally understand.

Menu Options by Altitude

Your food options change as you gain altitude, and understanding this gradient helps with planning.

Below 2,500m: Maximum Variety

At lower altitudes, you have the widest selection of plant-based foods:

• Full range of vegetables (fresh, seasonal)
• Tofu occasionally available
• Fruit abundant (bananas, oranges, apples, papaya)
• Salads available (though raw vegetables carry food safety risks)
• More variety in cooking styles and ingredients
• Some lodges offer specifically vegetarian or vegan menus

2,500m to 3,500m: Good Variety

The mid-altitude range still offers excellent vegetarian options:

• Full dal bhat with good vegetable variety
• Multiple noodle and rice dishes
• Potato dishes in various preparations
• Pancakes, porridge, toast for breakfast
• Soups and thukpa
• Momos at most lodges
• Eggs widely available

3,500m to 4,500m: Narrowing Options

Above 3,500m, menus become more limited:

• Dal bhat remains available (though vegetable variety decreases—mostly potato and cabbage)
• Fried rice and noodles available
• Soup noodles and thukpa
• Porridge and toast for breakfast
• Eggs available but quality may decrease
• Fewer fresh vegetables
• Tofu unlikely to be available

Above 4,500m: Basic but Sufficient

At the highest tea houses (Gorak Shep at 5,164m, ABC at 4,130m, Thorong Phedi at 4,450m):

• Dal bhat with limited vegetables
• Simple fried rice and noodles
• Garlic soup
• Porridge
• Toast and chapati
• Boiled potatoes
• Eggs
• Limited but adequate for the short time spent at extreme altitude

Bringing Supplements and Snacks from Home

Smart packing can dramatically improve your plant-based trekking experience. Here is what to bring.

From Home (Pre-Trip)

• B12 supplements (essential for vegans)
• Iron supplement (if you tend toward low iron)
• Multivitamin (insurance against nutritional gaps)
• Protein powder packets (individual servings)
• Favorite protein bars (specific brands may not be available in Nepal)
• Algae-based omega-3 supplement (for vegans)
• Nutritional yeast (small container, for extra B vitamins and umami flavor)

From Kathmandu or Pokhara (Pre-Trek)

• Peanut butter (buy a jar—Nepali peanut butter is excellent)
• Mixed nuts (almonds, cashews, peanuts—buy from Asan market)
• Dried fruit (raisins, apricots, dates)
• Energy bars (Snickers, local nut bars)
• Trail mix (make your own or buy pre-mixed)
• Instant noodle packets (emergency backup—most are vegetarian)
• Crackers and biscuits
• Honey packets (quick energy)
• Dark chocolate (calorie-dense, mood-boosting)

Challenges for Strict Vegans and How to Manage Them

The Ghee Ubiquity

Ghee (clarified butter) is deeply ingrained in Nepali cooking. Even when you request food without ghee, trace amounts may appear. Some strategies:

• Ask for food cooked in "tel" (oil) specifically
• Watch the cooking if possible
• Accept that 100 percent purity may not be achievable in every meal
• Focus on meals that are naturally ghee-free (vegetable fried rice in a wok, for example)

The Cheese Infiltration

Cheese appears in many dishes where you might not expect it:

• Pizza (obviously, but sometimes added to other dishes)
• Pasta (often finished with cheese)
• Momos (some "vegetable" momos include cheese)
• Sandwiches (cheese may be added by default)

Always specify "cheese na halnuhos" (no cheese) when ordering.

The Egg Everywhere Problem

Eggs appear in:

• Fried rice (often included unless you specify "anda bina"—without egg)
• Noodle dishes
• Pancake batter
• French toast
• Some bread

Specify "anda na halnuhos" (no egg) with every order.

The Flexibility Dilemma

At 4,500m, after a grueling 7-hour trek day, when the only substantial hot meal available is dal bhat that was almost certainly cooked with ghee, you face a practical decision. Most experienced vegan trekkers recommend:

• Communicate clearly and consistently
• Do your best at every meal
• Prioritize eating adequately over dietary perfection
• Remember that adequate nutrition at altitude is a safety issue, not just a preference
• A well-fueled trekker who consumed trace dairy is safer than an under-fueled trekker who refused to eat

Region Comparison: Where Is Best for Plant-Based Trekkers?

Annapurna Region: Best for Variety

The Annapurna region offers the most diverse vegetarian and vegan menu options:

• More tea houses means more competition and more variety
• The Annapurna Conservation Area has better agricultural diversity
• Lower average altitudes on the Annapurna Circuit mean more fresh vegetables
• Tourist infrastructure is well-developed with menus catering to dietary preferences
• Apple pie, fresh juice, and specialty items available at lower elevations
• Some lodges specifically advertise vegetarian and vegan options

Everest Region: Reliable but Limited at Altitude

The Everest Base Camp route provides reliable vegetarian food throughout:

• Dal bhat is excellent quality in the Khumbu
• Sherpa cuisine (which includes potato pancakes, Sherpa stew) adds variety
• Yak cheese available as protein source for vegetarians
• Above Namche Bazaar, menus narrow but vegetarian staples remain
• At Gorak Shep (5,164m), options are limited but sufficient for the one to two nights spent there

Langtang Valley: Good Options

The Langtang Valley is known for its cheese (a Swiss-inspired dairy tradition), which benefits vegetarians but not vegans. Vegetable options are good throughout, and the moderate altitude of most of the trek means better food variety.

Manaslu Circuit: More Limited

The Manaslu Circuit has fewer tea houses and less menu variety than Annapurna or Everest. Vegetarian staples (dal bhat, fried rice, noodles) are always available, but specialty items are rare. Vegans should carry extra snacks for this route.

Sample Daily Meal Plans

Vegetarian Sample Day (3,500m)

Breakfast:

• Porridge with honey (350 cal)
• Two fried eggs on toast (400 cal)
• Masala tea with milk (50 cal)

Morning Snack:

• Trail mix: nuts, dried fruit (300 cal)

Lunch:

• Dal bhat with two refills (1,200 cal)
• Lemon tea (10 cal)

Afternoon Snack:

• Peanut butter on chapati (350 cal)
• Apple (80 cal)

Dinner:

• Vegetable thukpa (500 cal)
• Vegetable momos (400 cal)
• Hot chocolate (150 cal)

Total: approximately 3,790 calories

Vegan Sample Day (3,500m)

Breakfast:

• Porridge with honey, no milk (300 cal)
• Toast with peanut butter (350 cal)
• Black tea with lemon (5 cal)

Morning Snack:

• Mixed nuts and dried fruit (400 cal)

Lunch:

• Dal bhat (cooked in oil, no ghee) with two refills (1,100 cal)
• Lemon tea (10 cal)

Afternoon Snack:

• Protein bar from pack (250 cal)
• Banana if available (100 cal)

Dinner:

• Vegetable fried rice, no egg, cooked in oil (600 cal)
• Vegetable soup (200 cal)
• Chapati with jam (250 cal)

Evening Snack:

• Dark chocolate (200 cal)

Total: approximately 3,765 calories

Frequently Asked Questions

Can I trek in Nepal as a vegetarian?

Absolutely. Nepal is one of the most vegetarian-friendly trekking destinations in the world. The staple trekking meal, dal bhat (lentils, rice, vegetables), is inherently vegetarian, nutritionally complete, and available at every tea house on every route. You will find 15 to 25 or more vegetarian options on most tea house menus, more than in many Western countries.

Can I trek in Nepal as a vegan?

Yes, with some additional planning and clear communication. The main challenge is ghee (clarified butter), which is used extensively in Nepali cooking. You will need to specify oil-based cooking at each tea house, carry supplemental snacks and protein, and accept that trace dairy may occasionally appear despite your best efforts. Many vegans have completed all of Nepal's major treks successfully.

Will I get enough protein as a vegetarian or vegan trekker?

Yes. Dal (lentils) combined with rice provides complete protein with all essential amino acids. Two dal bhat meals per day provide 30 to 40 grams of protein. Supplement with eggs (for vegetarians), peanut butter, nuts, and protein bars to reach 50 to 70 grams daily, which is sufficient for trekking.

What is the best food for vegetarian trekkers in Nepal?

Dal bhat, without question. It provides complete protein, complex carbohydrates, vitamins from vegetables, and unlimited refills that let you match your calorie intake to your exertion. Experienced trekkers of all dietary preferences rely on dal bhat as their primary trekking fuel.

Do tea houses understand vegan dietary requirements?

Most tea house cooks understand "no meat" and "no egg" easily. The concept of avoiding all dairy, including ghee and milk, requires more explanation. Using Nepali phrases, having your guide communicate, and showing a dietary card in Nepali all improve understanding significantly.

Should I bring food supplements for a plant-based trek?

For vegetarians, a basic multivitamin is sufficient. For vegans, B12 supplementation is essential, and iron and omega-3 supplements are recommended. All plant-based trekkers benefit from carrying high-protein snacks (nuts, protein bars, peanut butter) from Kathmandu.

Is the Annapurna or Everest region better for vegetarian trekking?

The Annapurna region offers slightly more variety due to more tea houses, more competition, and better agricultural diversity. However, both regions provide excellent vegetarian options throughout. The difference is marginal, and dietary considerations should not determine your route choice.

How do I get enough calories as a vegan at altitude?

Eat dal bhat with multiple refills twice daily, snack frequently on nuts, peanut butter, dried fruit, and energy bars, choose calorie-dense options (fried rice over plain, extra chapati with meals), and force yourself to eat even when appetite is suppressed. Aim for 3,500 to 5,000 calories per day during active trekking above 3,500m.

Can I find tofu on Nepal treks?

Tofu appears on some tea house menus, primarily below 3,000m on the Annapurna routes. It is not reliably available above 3,500m on any route. Treat tofu as a bonus when available rather than a planned protein source.

What about food allergies beyond vegetarian or vegan?

Gluten-free trekkers can rely on rice-based dal bhat, potatoes, and eggs. Nut allergies are more challenging, as peanuts and other nuts are common. Communicate all allergies clearly to your guide and kitchen staff. Carrying safe backup food is essential for trekkers with serious allergies.

Do I need to worry about food safety as a vegetarian trekker?

The same food safety principles apply regardless of diet. Stick to freshly cooked food served hot, purify all water, maintain hand hygiene, and avoid raw salads. Vegetarian food is actually safer at altitude than meat because it eliminates the spoilage risk associated with unrefrigerated animal products.

How much does vegetarian food cost on trek?

Vegetarian meals are the most affordable option at tea houses. Dal bhat costs NPR 500 to 800 (approximately $4 to $7 USD) with unlimited refills, making it the best value on the menu. Other vegetarian dishes range from NPR 300 to 600. Budget NPR 2,000 to 3,000 per day for food. See our ABC cost breakdown for detailed pricing by route.

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Vegetarian and vegan trekking in Nepal is not just possible—it is arguably the optimal way to trek. Nepal's plant-based cuisine has fueled Himalayan journeys for centuries, and the dal bhat that forms the foundation of trekking nutrition is a vegetarian masterpiece. With proper planning, clear communication, and a pack full of supplemental snacks, plant-based trekkers can tackle any route in Nepal with full confidence in their nutrition and energy.

For more on trekking nutrition and food, see our complete food and dining guide, dal bhat guide, and food safety guide.