Food
Mongolian Food: Everything You Need to Know
Oct
Mongolian Diet
The traditional Mongolian diet is one of the most unique in the world — shaped by the country’s harsh continental climate, nomadic lifestyle, and pastoral economy. It’s built around animal products, with relatively few fruits and vegetables, especially outside the capital, Ulaanbaatar.
- Meat- and dairy-heavy: The foundation of the Mongolian diet is meat and milk from livestock — sheep, goats, cows, camels, and yaks.
- High in fat and protein: Essential for surviving cold winters and physically demanding herding life.
- Low in greens: Vegetables and fruits are scarce in rural areas due to short growing seasons.
- Seasonal eating: Dairy dominates in summer, meat in winter.
Read: How tall are Mongolians
Meats & Fats
The Mongolian diet relies heavily on meat and animal fat, especially because of the cold climate and nomadic lifestyle. Mutton is the main meat eaten throughout the country — it’s fatty, rich, and used in almost every dish, from soups to dumplings. Mongolians especially value the fatty tail of sheep, which they use for cooking or eat directly as a source of warmth and energy.
Beef is also very common, especially in urban areas, and is often boiled or fried. Goat meat is similar to mutton but leaner, while horse meat is eaten in winter for its sweetness and high iron content. In the Gobi region, camel meat is consumed on special occasions, and in mountain areas, yak meat provides dense, nutritious protein.
Fat plays a crucial role in Mongolian cuisine. The most prized type is tail fat (öökh), used like butter or oil. Bone marrow fat and milk fat from boiled cream (urüm) are also common, especially in soups and teas. Altogether, the typical Mongolian diet is high in protein and saturated fat, designed to sustain people through harsh winters and physically demanding work.
Carbohydrates
Carbohydrates in the Mongolian diet are relatively limited compared to meat and dairy, but they still play an important supporting role. The main source is wheat flour, which is used to make dumplings (buuz, khuushuur), noodles (tsuivan), and fried breads. These are staple dishes that provide quick energy alongside heavy meats.
Rice is also eaten, often boiled with bits of meat or milk to make simple dishes like guriltai shöl (noodle soup) or milk rice porridge. In colder months, people prefer warm, filling carbs like pasta, rice, or flour-based soups.
Diary Products
Dairy is at the heart of Mongolian cuisine — not just as food, but as a symbol of purity, life, and abundance. Because Mongolia is a pastoral society, every family keeps livestock that produces milk: cows, yaks, mares, goats, and camels, depending on the region. These milks are turned into an astonishing variety of “tsagaan idee” (white foods) — essential in both daily meals and rituals.
Vegetables & Fruits
Vegetables such as potatoes, carrots, onions, and cabbage occasionally add starch and fiber, but they aren’t central to the traditional diet. In the past, Mongolians relied almost entirely on flour-based carbs, though in cities today, imported breads, pastries, and even pasta are much more common.
Fruits have traditionally been scarce in Mongolia due to the harsh climate and short growing season. For most of history, nomadic families rarely ate fruit, relying instead on dairy for natural sugars and vitamins.
The few native fruits that do grow include wild berries such as sea buckthorn (chatsargana), currants, wild strawberries, and blackberries, which are found in northern and central regions. Sea buckthorn, in particular, is highly valued for its vitamin C content and is made into juice, jam, or oil.
In modern times, imported fruits have become common, especially in cities like Ulaanbaatar. Apples, bananas, oranges, and grapes are now sold year-round in markets, though they remain relatively expensive compared to local foods. In rural areas, fruit is still considered a special treat rather than a daily staple.
Authentic Mongolian Food & Dishes You Must Try
Mongolian cuisine reflects the country’s nomadic lifestyle, harsh climate, and deep connection to livestock. Meals are hearty, high in protein and fat, and designed to sustain people through long winters and physical work. While simple in preparation, Mongolian dishes are rich in tradition and flavor.
1. Buuz (Бууз)
Steamed dumplings stuffed with minced mutton or beef mixed with onion, garlic, and sometimes cabbage. The juice trapped inside the dumpling is prized. They’re eaten daily in winter and always during Tsagaan Sar (Lunar New Year).
2. Khuushuur (Хуушуур)
Fried meat pastries similar to turnovers. The dough is filled with minced meat and fat, then deep-fried. Crispy on the outside and juicy inside, it’s the signature Naadam festival food.
3. Tsuivan (Цуйван)
A stir-fried noodle dish made with hand-cut flour noodles, mutton or beef, and bits of carrot and cabbage. Cooked with the meat’s natural fat, it’s one of the most common homemade dishes.
4. Khorkhog (Хорхог)
A traditional barbecue cooked by sealing chunks of meat (usually lamb or goat), hot stones, and water inside a metal container. After cooking over an open flame, the result is smoky, tender meat. The stones are passed hand to hand for luck and warmth.
5. Boodog (Бодог)
A more rustic version of khorkhog where the animal itself — often marmot or goat — is stuffed with hot stones and roasted from the inside. The fur is singed off with a blowtorch or fire, and the meat is cooked in its own juices.
6. Guriltai Shöl (Гурилтай шөл)
Homemade noodle soup with flour noodles, mutton, potatoes, and onion. It’s simple, filling, and eaten year-round in both rural and urban homes.
7. Suutei Tsai (Сүүтэй цай)
The national drink, made by boiling green tea with milk, salt, and sometimes butter or millet. Drunk throughout the day, it replaces water for many Mongolians.
8. Airag (Айраг)
Fermented mare’s milk, mildly alcoholic and slightly sour. It’s served fresh in summer, especially in central and eastern Mongolia, and offered to guests as a sign of hospitality.
9. Aaruul (Ааруул)
Dried curds made by fermenting milk and drying it under the sun. It comes in many shapes — flat, twisted, or cube-like — and has a sharp sour taste. Nomads snack on it while traveling because it lasts for months.
10. Urum (Өрөм)
A thick layer of cream skimmed from boiled milk. It’s spread on bread or eaten with sugar and tea. Considered a delicacy and often given to guests.
11. Bansh (Банш)
Mini dumplings similar to buuz but smaller. They can be boiled in soups or fried. Banshtai tsai (tea with dumplings) is a hearty breakfast drink-meal in winter.
12. Tsagaan Idee (Цагаан идээ)
A collective term for white foods made from milk — including aaruul, urum, tarag (yogurt), eezgii (dried curds), and shar tos (clarified butter). These symbolize purity and prosperity in Mongolian culture.
13. Tarag (Тараг)
Homemade yogurt made from cow, yak, or camel milk. Sour, rich, and naturally fermented — a summer staple for nomadic families.
14. Shar Tos (Шар тос)
Clarified butter used as cooking fat or mixed into tea and porridges. It’s valued for its warmth and longevity, especially in winter months.
15. Khailmag (Хайлмаг)
A rich dessert made by slowly heating urüm (milk cream) until it browns, then mixing it with flour, sugar, and butter. Sweet, nutty, and rare — served to special guests.
16. Uuts (Ууц)
A whole steamed sheep’s back with tail fat, the most prestigious dish served during Tsagaan Sar. It symbolizes abundance and respect for tradition.
17. Boortsog (Боорцог)
Deep-fried dough pieces, similar to doughnuts but less sweet. Often served with tea, urum, or aaruul. Every household has its own recipe and shape tradition.
18. Seer (Сээр)
A dish made by boiling the hind leg of a sheep with all the meat and fat intact. It’s eaten communally, with each person cutting their portion by hand.
19. Eezgii (Ээзгий)
Dried milk curds made by boiling sour milk until it thickens, then drying it. Chewy, savory, and very nutritious.
20. Bantan (Бантан)
A flour porridge with meat broth and small flour pellets. It’s light and easy to digest — commonly eaten by children or people recovering from illness.
21. Khailmag Tsai / Goolt Tsai
Tea enriched with fried flour, butter, and milk, creating a thick, creamy drink that can substitute for a full meal in winter.
22. Budaa Khuurga (Mongolian Fried Rice)
A mix of rice, meat (often leftover boiled lamb), and sometimes vegetables, fried together. It’s a newer staple that blends Mongolian and Asian influences.
23. Marmot Boodog (Tarbagan Boodog)
A highly traditional and controversial dish where marmot is cooked using hot stones inside its own skin. It’s linked to ancient hunting customs.
Mongolian Snacks
Traditional Mongolian snacks reflect the country’s nomadic roots — they’re meant to be portable, long-lasting, and energy-rich, often made from dairy, flour, or fried dough. Unlike Western snacks, they’re not sweet or processed but designed to nourish and sustain during travel or herding.
1. Aaruul (Ааруул) – Dried Curd Snacks
The most iconic Mongolian snack. Made by fermenting milk, shaping it, and drying it in the sun until hard. Aaruul comes in many shapes and flavors — sour, sweetened with sugar, or enriched with cream. It’s chewy, tangy, and long-lasting, perfect for nomads on the move.
2. Boortsog (Боорцог) – Fried Dough Bites
Small, golden pieces of deep-fried dough, similar to unsweetened doughnuts or biscuits. They’re crispy outside and soft inside. Boortsog is served with milk tea, urum (clotted cream), or jam, especially when guests visit.
3. Urum (Өрөм) with Bread
Urum — thick cream from boiled milk — is often spread on fried or baked bread, sometimes sprinkled with sugar. It’s rich, sweet, and considered a luxury snack in the countryside.
4. Khailmag (Хайлмаг)
A warm, caramelized dairy treat made by frying milk cream with butter, flour, and sugar until it turns golden. It’s dense, sweet, and usually served during celebrations or to honored guests.
5. Eezgii (Ээзгий)
Dried milk curds that are less sour and softer than aaruul. They can be eaten plain, mixed with butter, or combined with flour for an energy-rich snack.
6. Boortsog with Aaruul and Urum
A classic Mongolian “tea table” combination — crispy boortsog, sour aaruul, and creamy urum served together with suutei tsai (milk tea). This trio represents hospitality and balance between richness, sourness, and saltiness.
Byaslag (Mongolian Cheese)
A mild, homemade cheese made from boiled milk and curds — firm and chewy, eaten plain or with bread.
Mongolian Drinks
Mongolian drinks reflect the country’s nomadic heritage and extreme climate, focusing on warmth, nutrition, and hospitality rather than variety or sweetness. They’re mostly based on milk, tea, or fermentation, and each has deep cultural meaning.
1. Suutei Tsai (Сүүтэй цай) – Milk Tea
The national drink of Mongolia. It’s made by boiling green tea with milk, salt, and sometimes butter or fried millet. The taste is mild, salty, and comforting — perfect for cold weather. Mongolians drink it throughout the day, often with snacks like boortsog or aaruul. It’s also the first thing offered to any guest.
2. Airag (Айраг) – Fermented Mare’s Milk
A symbol of Mongolian hospitality. Fresh mare’s milk is fermented in a leather bag or wooden barrel for several days, stirred frequently with a wooden paddle. The result is slightly sour, fizzy, and mildly alcoholic (1–3%). Airag is drunk in large bowls during summer festivals, family gatherings, and rituals.
3. Khoormog (Хөөрмөг) – Fermented Camel’s Milk
A Gobi regional specialty. Similar to airag but made from camel’s milk, which is thicker, fattier, and slightly salty. Khoormog is known for its medicinal qualities, believed to strengthen the body and aid digestion.
4. Shimiin Arkhi (Архи) – Distilled Milk Vodka
Shimiin Arkhi (Whey Vodka), Traditional Mongolian vodka is clear, strong, and has a distinct creamy aroma. Arkhi is often homemade and used for ritual offerings, symbolizing respect for ancestors and spirits.
5. Urum Tsai / Eezgii Tsai
Rich, hearty versions of milk tea made with clotted cream (urum) or dried curds (eezgii). They’re thick, buttery, and nourishing — more like a drinkable meal, especially popular in winter.
6. Vodka
Introduced during the 20th century, vodka became the most popular alcoholic drink after airag. It’s used for toasts, rituals, and social occasions. While modern vodka is grain-based, traditional families still keep milk-based arkhi for ceremonies.
7. Sea Buckthorn Juice (Чацарганы шүүс)
A more modern drink made from sea buckthorn berries, one of Mongolia’s few native fruits. It’s rich in vitamin C, slightly sour, and often sweetened. Common in cities and served warm in winter.
8. Tarag (Yogurt)
A fermented milk drink similar to kefir — sour, refreshing, and consumed throughout summer.
Shop: Mongolian seabuckthorn oil
Frequently Asked Questions
What is the most popular food in Mongolia?
The most popular and iconic food in Mongolia is buuz — steamed dumplings filled with mutton or beef. They’re eaten daily and are a centerpiece during Tsagaan Sar (Lunar New Year).
Also khuushuur during the Naadam Festival.
What do Mongolians eat every day?
Most Mongolians eat meat-based meals such as tsuivan (stir-fried noodles with meat), guriltai shöl (noodle soup), or buuz. These are usually served with suutei tsai (milk tea) and sometimes bread or boortsog (fried dough).
Do Mongolians eat vegetables?
Yes, but in smaller amounts. Traditional nomadic diets focus on meat and dairy, with limited vegetables like potatoes, carrots, onions, and cabbage. In modern cities like Ulaanbaatar, people now eat more salads and imported produce.
Do Mongolians eat horse meat?
Yes, horse meat is sometimes eaten in winter for its sweetness and high iron content. It’s considered strengthening and is often reserved for colder months.
What is the main drink in Mongolia?
The main drink is suutei tsai — salty milk tea made with green tea, milk, and sometimes butter. It’s consumed throughout the day and offered to all guests.
Are Mongolian foods spicy?
No. Traditional Mongolian food is not spicy. Seasonings are minimal — mainly salt and sometimes onion or garlic — allowing the natural flavors of meat and milk to stand out.
Do Mongolians eat dairy products every day?
Mostly yes. Dairy is a cornerstone of Mongolian food culture. In summer, nomads make and eat aaruul (dried curds), tarag (yogurt), urum (clotted cream), and byaslag (cheese) daily.
Is Mongolian cuisine similar to Chinese or Russian food?
Mongolian food shares some influences from both neighbors — noodles from China, dumplings and tea culture from Central Asia and Russia — but remains distinct in its reliance on animal fats, dairy, and boiled meats.
What is the healthiest Mongolian food?
Dishes like tarag (yogurt), aaruul (dried curds), and sea buckthorn juice are packed with nutrients and probiotics. Khorkhog — slow-cooked lamb with little added fat — is also relatively healthy.
What foods are eaten during Tsagaan Sar (Lunar New Year)?
Families prepare a feast including buuz, uuts (steamed sheep’s back), boortsog, and tsagaan idee (white dairy foods). Airag and vodka are also served for toasts and blessings.
What are the “five snouts” in Mongolian tradition?
The “five snouts” refer to the five main domestic animals Mongolians rely on: horse, sheep, goat, camel, and cow/yak. Almost all traditional food comes from these animals.
