The uniqueness of Tibet does not stop with its heavenly location at thousands of meters above sea level. Tibetan food, which is distinctive for its hardy and nutrient dense ingredients that fortify locals to withstand the seriously frigid temperatures, is just as unique. Influenced by the unusual location and availability of ingredients, food in Tibet will be an eye-opener for most visitors.
Until only recently when other cultural influences have entered the culinary scene in Tibet, traditional Tibetan dishes have dominated the diet of locals. Famous particularly for the liberal use of milk from cows and sheep, the iconic butter tea, glutinous rice cakes made of highland barley and peas, brewed beverages made from yogurt and whey, and dried meat, there is plenty that will expand your taste buds on a tour of Tibet.
If you’re wondering what food to expect when visiting Tibet, read on for tips that will have you dining confidently in this little known corner of the culinary universe.
Iconic Tibet food
As with every destination, there are a few dishes you simply must try if you are to immerse yourself in the local culture. With that in mind, we’ve highlighted iconic Tibetan dishes that are ‘must try’ dining experiences, regardless of whether you’re visiting for a day, week or longer.
Roasted barley flour Tsampa
(Tsampa)
An often repeated saying in Tibet is that the day never truly starts for a Tibetan until tsampa and butter tea has been consumed, so if you’re in Tibet, you must join locals in trying this much loved and hearty dish. Typically made from nutty tasting highland barley flour, which has been made from dried, roasted, and ground barley, the flour is mixed with butter tea, dri cheese, and sugar. It’s said you can live on tea and tsampa and Tibetans may well agree. Add to this the fact it is convenient to prepare, fortifying to boot, and able to be added to other dishes, such as soups or momo, and you have in your hand the ultimate iconic Tibetan food. As for flavor, while every restaurant and household will have its own variation on a tsampa theme, expect to enjoy the fragrance of roasted barley coupled with a milky accent thanks to the addition of ghee and milk tea regardless of where you get your fill.
Tibetan noodle soup
(Thukpa)
As with Tibetan dumplings, Tibetan noodle soup or thukpa comes in many variations. Favored by locals for breakfast or as a snack, thukpa is a slow cooked nutrient dense broth made from yak bones that of course includes noodles. Typically, noodles are made from wheat, but the noodles may differ in shape and size. Depending on the cook, your noodle soup may come with long thin noodles, hand-pulled and diced pieces of noodle dough (a little like gnocchi), or wider, flat noodles. Noodle soup variations go by many names: thenthuk, thukpa barthuk, thukpa gyathuk, to name but a few, so it’s a case of choosing your own adventure depending on where you dine.
The soup itself is made by adding the noodles to a bowl of broth, then adding sliced or diced yak meat and chopped green onions, followed by seasoning with Tibetan pickled radish and Tibetan chili sauce. Pair up with a serve of Tibetan dumplings for the perfect snack or complete meal.
Tibetan dumplings Tsampa
(Momo)
A visit to Tibet would be incomplete without sampling another local culinary star: Momo, also known as Tibetan dumplings. A favorite with everyone, momo can be steamed, fried, or cooked in soup. And before you ask, “But what are Tibetan dumplings filled with?”, let’s clear up that all important question. You’ll find momo packed with a multitude of fillings, however, most commonly you’ll find meat or vegetables are preferred. Beef or mutton dumplings are known as Sha momo, while vegetarian dumplings are referred to as Shamey momo. Order away and try to eat just one.
Tibetan yak jerky
(Sha Kampo)
The yak supplies many dietary staples to the Tibetan people, so it’s hardly a surprise to discover that yak jerky holds a special place in the hearts of locals who enjoy this delicacy during Tibetan New Year celebrations. Rather than sun dried in the way that jerky is usually made, yak jerky is ‘freeze dried’ during winter months, allowing original flavors to be maintained during the process. Expect an unusual texture – like brittle dried wood that can be shredded. Dip the jerky in a spicy hot sauce to round out the experience. Definitely a choice for those who enjoy bold flavors!
Tibetan yak milk yogurt
(Sho)
Yet another staple of the Tibetan diet is yak milk yogurt. And while it is available year round, if you are traveling to Tibet during the Shoton festival, you will discover that yak yogurt is not only part of the diet of locals, but also a food that carries religious significance. Literally referred to as the ‘yogurt banquet festival’, yak milk yogurt is consumed during this time as a symbolic gesture.
Referred to as ‘sho’ in Tibetan, the yogurt is made from female yak milk, also known as dri. The milk is boiled, cooled, and fermented over a period several hours, during which the milk converts to a thick, creamy yogurt that is likely to be sour in taste to an unaccustomed western palate. Thankfully, there is a solution. Simply add sugar or honey to enhance the flavor.
Tibetan sweet rice
(Droma Dresil)
Droma dresil – also referred to as Tibetan sweet rice – is a traditional dish of rice, butter, raisins, honey, nuts, and a vitally important ingredient, droma, which is a silverweed root. Apart from being served at special festivals such as Tibetan New Year, Buddhist festivals, weddings, birthdays, and housewarmings, droma dresil has many health giving properties thanks to the inclusion of the droma, a nutrient dense root that is harvested in Tibet. Revered for its health giving properties, especially for children, droma has gained increasing prominence in recent years as the means to combat childhood malnutrition. Droma is very similar to barley in its properties and is often combined with barley to make a complete protein.
Tibetan sausages
(Gyuma)
Certainly not for the faint hearted, Tibetan sausages, or Gyuma, is a traditional sausage made from yak blood. With the texture and taste enhanced by the use of rice or barley flour, gyuma are often served at special celebrations. Perhaps not a must try for the average diner, but for a foodie, well let’s just say, you’d better have it on your list of iconic Tibetan foods.
Tibetan fried meat pie
(Sha Balep)
It’s difficult to go past the traditional sha balep, otherwise known as the Tibetan fried meat pie. Typically filled with yak meat, beef, or vegetables, sha balep are popular at any time of the day from breakfast through to lunch or dinner. Although eaten solo as a snack, Tibetan fried meat pies are often accompanied by rutang soup. A great lunch or dinner option for explorers who need to refuel.
Tibetan beverages
Tibetan butter tea (Po Cha)
Right up there with tsampa and momo, po cha – also known as Tibetan butter tea – is an iconic Tibetan classic. If you visit anywhere in Tibet, you absolutely must try it a least once. Like other Tibetan culinary icons, Tibetan butter tea is an essential part of Tibetan daily life. You will find it served at most meals, when entertaining guests, and as part of religious festivals. It is certainly woven into the fabric of life among locals.
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Tibetan butter tea is made from fermented tea leaves, dri butter, water and salt. Spices may also be added. Feted as a cure all, this hot beverage is said to provide many health giving benefits, including as a remedy for altitude sickness, retaining warmth, settling an upset tummy, and energizing the body. It is even said to soothe the discomfort of chapped lips due to the heavy fat content provided by the butter. Most often served with tsampa, this warm, heartening tea will take you from day to night during your Tibet tour.
Tibetan sweet milk tea (Qiabadi)
If Tibetan butter tea doesn’t satisfy you – and to be fair it is an acquired taste – then move on to Tibetan sweet tea. Referred to by locals as qabadi, Tibetan sweet tea is black tea mixed with milk and sugar. Originating a little over a century ago thanks to international visitors from Nepal and India, Tibetan sweet tea was instantly popular with locals and has endured to become a favorite. It hasn’t always been available to the masses, however. Tibetan sweet tea could only be consumed by Tibetan nobility and elites, and it was only in the 1980’s when it became possible for women to drink this tea at what are now well established teahouses you would recognise as the Tibetan version of a local cafe in the West.
Tibetan barley wine (Tibetan Chhaang)
For all its deeply Buddhist traditions, you’d be forgiven for thinking Tibetans do not partake of alcohol, however, Tibetan chhaang – also known as Tibetan barley wine – is enjoyed widely by Tibetans. Crafted from fermented barley grown on the highlands in Tibet, chhaang is similar to rice wine and popular with locals at weddings, important festivals, and celebrations. Mild with a slightly sweet and sour taste and low alcohol content, drinking barley wine comes with its share of traditions, so be prepared to drink more than one cup!
Tibetan beer
Don’t be surprised to see your regular Tibetan downing a beer or two either. Although Chhaang is favored by locals, beer does feature among Tibetan beverages despite the cold temperatures. Lhasa Beer is the brew of choice and is fondly referred to as the ‘beer from the roof of the world’. Competing for popularity stakes, Lhasa Beer goes head to head with another unique beer called ‘Tibet Green Barley’, which is made from native Tibetan barley. One ingredient of Tibetan beer that is unrivaled anywhere else in the world is the pure unpolluted TIbetan spring water used to make it. On that basis alone, it’s worth trying these popular local brews when visiting Tibet.
Other local Tibetan street food and delicacies
Tibetan mung bean jelly (Laping)
Tibetan mung bean jelly (Laping)
With a heritage that can be found in Sichuan cuisine, laping or Tibetan mung bean jelly, is one of the most popular street food snacks in Tibet. Laping is very similar to Sichuan’s liangfen in that it is made with slices or strips of cold mung bean jelly tossed with a flavorsome sauce made with spices. Tibetan mung bean jelly isn’t usually made at home, not least because It is readily available from many street vendors and shops.
Tibetan deep fried pastry (Khapse)
Tibetan deep fried pastry (Khapse)
Who doesn’t enjoy some deep fried dough during a good celebration? It seems the Tibetans are not immune to a little indulgence and that’s what you’ll find in a serve of khapse. A special food prepared for important dates in the Tibetan calendar, such as Losar, which is the Tibetan New Year, Tibetan deep fried pastry is made from flour, eggs, butter, and sugar. Once deep fried, the dough is cut into different shapes and sizes. A delicious treat and definitely one to try if your Tibet tour happens to align with any of the main festivals.
Pea Jelly (Shigatse Pengbi)
Pea Jelly (Shigatse Pengbi)
When your travels take you to Shigatse, there is one street food snack that has to be included on your ‘must try’ list: Shigatse pengbi. Translated, Shigatse pengbi is pea jelly, but it’s not just any pea jelly. Tibetans like to say Shigatse pengbi is the food you must eat when good friends come, hence the name. So revered is pea jelly that it has been identified as a top rated snack for the region. If you make it to Shigatse or the gate of Tashilhunpo Monastery, you’ll discover vendors with their large aluminum pots, so be sure to stop and grab a bowl, although keep in mind you’ll need to be persistent as locals love their pengbi too and you may need to muscle your way to the front of the queue.
Stone Wok Cooked Chicken (Lunang Shiguoji)
Stone Wok Cooked Chicken (Lunang Shiguoji)
A dish that is unlikely to grace the menus of many restaurants outside Tibet, Lunang Stone Wok Cooked Chicken should definitely be included on the list of any western traveler visiting Tibet. Originating in Lunang, a well-known tourist destination along the Sichuan-Tibet expressway, the famous Lunang Stone Wok Cooked Chicken is prepared in a special handmade stone wok crafted by the Monpa people in Medog. Local free range Tibetan chicken is stewed with many nourishing ingredients, including Tibetan fritillaria thunbergia and conic gymnadenia rhizome, which together with the pot itself, are said to provide many healthy giving benefits to treat hypertension and heart disease.
Tibetan hotpot (Gyakok)
Tibetan hotpot (Gyakok)
Unlike its Sichuan counterpart, a Tibetan hotpot lacks the same volume of spice and heat. Nor does it require that you sit by and cook your hot put ingredients. For a Tibetan hotpot, all ingredients, which includes meat and vegetables, are precooked and served in a pot of Yak bone broth. The food preparation for this dish is a labor of love, so be sure to enjoy the offerings at one of many restaurants showcasing Tibetan hotpot on their menu.
Tibetan style hot sauce (Sepen)
Tibetan style hot sauce (Sepen)
You will be hard pressed to find a Tibetan household or restaurant that does not have sepen – Tibetan style hot sauce – on offer. Made from, sepen is a dining staple and an accompaniment to many Tibetan dishes. It is versatile, delicious, and comes in many variations depending on the household and chef. Tibetans love using sepen with just about anything. In your travels you can expect to see it used as a dipping sauce for momo (dumplings), tingmo (steamed buns), rice, and many other dishes. Tibetans are known for creating different versions, from a simple mixture of chili powder, water, and salt, to a more elaborate concoction of red hot chili peppers, onions, tomatoes, scallions, garlic celery, coriander, and seasoning. The pièce de résistance, however, is the variation made with chili paste and raw minced Yak. A sauce for those game enough to try anything once.
Where to eat in Lhasa
Most visitors to Tibet will find themselves in Lhasa, so it’s worth researching your dining options to plan your food adventures well in advance. Visitors will be surprised to learn there is a plethora of choice, with diverse options from traditional Tibetan cuisine to Himalayan (combining Indian and Nepalese flavors), to a more contemporary and western style of food. Whatever your preference, you’ll find something to suit. And if a decision seems out of reach, talk to your local guide who can advise based on exploration planned for the day and how culinarily adventurous you’re feeling.
Tibetan Family Kitchen
Looking for an authentic dining experience while abroad? If it’s traditional Tibetan cuisine in a genuine family environment then Tibetan Family Kitchen is your first port of call while in Lhasa. Even offering Tibetan food cooking classes, Tibetan Family Kitchen is where you can sample and enjoy the best of local food created by a local couple who are tour guides turned chefs. Add to this its ideal location near Jokhang Temple on Barkhor Street, unrivaled views of the Lhasa old town from the rooftop terrace, and you’ll discover one of Tibet’s modern food gems.
House of Shambala Restaurant
Escape the hubbub of Barkhor Street and wander up a quiet alley to House of Shambala, a typical Tibetan courtyard hotel that caters to Lhasa’s visitors by offering an eclectic menu of Tibetan, Chinese, Indian, and Western food. Apart from its expansive menu, a visit here is worthwhile for the opportunity it provides to take in the décor and furnishings which have been created in keeping with traditional Tibetan style.
Dunya Restaurant & Bar
If you’ve had your fill of traditional Tibetan cuisine and are pining for a taste of home, then a visit to Dunya Restaurant & Bar could be the order of the day. Popular with international visitors to Lhasa， Dunya caters to western travelers with its menu, however, a selection of Tibetan and Nepalese dishes is available. Owned and operated by two Dutch couples who decided to call Lhasa home, Dunya offers a brief reprieve to those looking for more familiar western fare.
Makye Ame
For those with a literary or historical bent, tread the much beloved path to Makye Ame on Barkhor Street, an unassuming corner building painted yellow as a nod to Cangyangjiacuo, the sixth Dalai Lama, who is said to have lived and written poetry here. Now a restaurant serving Tibetan, Nepalese, Indian and Western food, Makye Ame is favored by travelers and tourists who appreciate the authentic details in the restaurant’s dècor, menus, and Tibetan earthenware serving dishes. Share your experience in the guest book which has captured visitors’ post dining thoughts for decades.
Lamo Traditional Tibetan Restaurant
A typically beautiful Tibetan courtyard situated in a local residential area, Lamo is a restaurant with a difference. Unlike many others in Lhasa which have fused multiple cuisines, Lamo delivers authentic and traditional Tibetan food in a setting that reflects the best of Tibetan cultural dècor and furnishings. Join local and international visitors who come for Lamo’s signature dishes: Shogo Shabril – deep fried Tibetan version of shepherd’s pie); Gyuma (blood sausages); roasted lamb rack; and steamed beef tongue.
Guangming Gang Qiong Sweet Teahouse
Your visit to Tibet is only officially ‘done’ once you’ve graced the doorways of a teahouse or two. Legend has it that there are literally thousands of sweet teahouses in Lhasa, but no official count has been made, so it’s hard to check the veracity of these claims. A Tibetan teahouse is not only for drinking tea, but for enjoying local Tibetan snacks too like steamed or pan fried momo (Tibetan dumplings) or a bowl of Tibetan noodles.
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While there are many teahouses to choose from, the most well known in Lhasa is Guangming Gang Qiong Sweet Teahouse. Conveniently located on Barkhor street, it’s where you can enjoy an unrivaled authentic teahouse experience. Mix with locals who head to Guangming Gang Qiong to imbibe sweet milk tea, Tibetan snacks, gossip, and play cards. For its old world feel free from external influences and great prices, this is the perfect spot to take a break from the day’s sightseeing schedule.
Cuo Mu Liang Fen
A typically beautiful Tibetan courtyard situated in a local residential area, Lamo is a restaurant with a difference. Unlike many others in Lhasa which have fused multiple cuisines, Lamo delivers authentic and traditional Tibetan food in a setting that reflects the best of Tibetan cultural dècor and furnishings. Join local and international visitors who come for Lamo’s signature dishes: Shogo Shabril – deep fried Tibetan version of shepherd’s pie); Gyuma (blood sausages); roasted lamb rack; and steamed beef tongue.
Sweet Teahouse at Ani Tsankhung Nunnery
For a teahouse with a difference, visit Ani Tsankhung Nunnery (Cang Gu Si). A tranquil retreat run by the Tibetan nuns who use the teahouse to raise funds, the unique sweet milk tea here is lighter than other teahouses. Still frequented by Tibetan families and elderly people who enjoy tradition and their morning or afternoon tea, visitors find the monastic atmosphere with its incense and chanting, a restorative and peaceful experience.
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