Eating out with a group as a vegetarian can be a pain, amiright?
If you’re the only vegetarian in your group, you probably know the struggle. Sometimes, it’s a game of “which side dish will be my dinner?”
If you’re the only vegetarian in your group, you know the drill—either you pick the restaurant (so no one blames you), or you’re stuck with a sad side salad while everyone else digs in.
Since I spend so much time talking about vegetarian nutrition and peaceful mealtimes, it only makes sense to explore how to navigate restaurants as a vegetarian—especially when you’re dining with a multivore crowd.
Today, we’re tackling Red Lobster, “the fanciest restaurant in Texas.” While it’s known for seafood, it does have a few vegetarian-friendly options—if you know where to look. Let’s dive in!
Does Red Lobster Have Vegetarian Options?
Sort of—but don’t expect a dedicated vegetarian menu.
Unlike some restaurants that clearly mark vegetarian and vegan dishes, Red Lobster doesn’t offer any official labels or a special menu for plant-based options. That means you’ll need to do a little detective work to figure out what’s safe to eat.
One big thing to watch out for: shared cooking surfaces. Many fried items are cooked in the same oil as seafood, and some dishes—like the seasoned broccoli—have surprise animal ingredients mixed in. If you avoid cross-contact, double-check with your server before ordering.
That said, if you’re vegetarian, you can put together a decent meal with a few modifications. If you’re vegan, though, options are much more limited—I’d recommend calling ahead to confirm what’s available before you go.
What Can Vegetarians Eat at Red Lobster?
While Red Lobster is all about seafood, there are still a handful of vegetarian options—though you’ll need to make some modifications.
Starters
If you’re looking for an appetizer, pickings are slim.
✅ Mozzarella Cheese Sticks – A solid (and classic) vegetarian option.
❓ Lobster and Langostino Flatbread (without seafood?) – I haven’t tried this myself, but theoretically, you could order it without the seafood for a simple cheese pizza.
❌Crispy green beans – No longer on the menu, so there are currently no vegan starters available.
Bowls and Sandwiches
You can modify a couple of bowl options to make them vegetarian.
✅ Southwest Shrimp Bowl (no shrimp) – Comes with orzo rice and a bunch of veggies.
✅Sesame Soy Salmon Bowl (no salmon) – Includes Brussels sprouts, orzo rice, edamame, and a spring mix.
❌Eggs – Both of the above dishes list egg as an allergen, though it’s unclear where the egg is. If you’re vegan, ask if it can be removed along with the fish or shrimp.
Classics
Nothing vegetarian-friendly here—moving on!
Pastas
✅ Lobster Pappardelle – What’s left? Garlic pasta with tomatoes and asparagus.
✅ Cajun Linguini Alfredo – If you prefer a milder option, you can do the same with the Shrimp Linguini Alfredo.
Soups and Sides
❌ Soups & Mac and Cheese NOT Vegetarian-Friendly (Mac & cheese has lobster in the sauce!)
✅ Vegetarian Sides:
- Broccoli (contains dairy)
- Crispy Brussels sprouts
- Roasted Asparagus (contains dairy)
- Coleslaw (contains egg)
- House salad (ask for no cheese if needed)
- Baked potato – appears to be vegetarian. According to former employees, they use a “butter-flavored oil” on the skins, so this could be vegan if eaten without the toppings.
- Mashed potatoes (contains dairy)
- Orzo rice (appears vegan, but ask your server!)
- Chesapeake fries
- Hush puppies (contains eggs and dairy)
- Cheddar Bay Biscuits (vegetarian but not vegan)
Desserts
Since we have some slim pickings, why don’t we get some dessert?!
✅ Chocolate Wave
✅ Brownie Overboard
✅ Strawberry Cheesecake Bliss
✅ Key Lime Pie
✅ Celebration Dessert
None of Red Lobster’s desserts are vegan, but if you’re vegetarian, my top picks would be the Chocolate Wave or Brownie Overboard—because, let’s be real, you can’t go wrong with chocolate.
Quick Recap: Best Vegetarian & Vegan Choices at Red Lobster
- Best Vegetarian Entrée: Sesame Soy Salmon Bowl (no salmon) or Cajun Alfredo (sub broccoli)
- Best Vegan Entrée: Sesame Soy Salmon Bowl (no salmon)
- Best Sides:
- Vegan: Baked potato, French fries, house salad (modified)
- Vegetarian: all of the above, plus cheddar Bay Biscuits, mashed potatoes, Brussels sprouts, broccoli, and asparagus.
- Best Starter: Mozzarella sticks (vegetarian)
- Best Dessert: Chocolate Wave (vegetarian)
While the options are limited, with a few tweaks, you can still put together a satisfying meal!
Quick Caveat
Unlike Applebee’s, Red Lobster does not offer a vegetarian/vegan menu or highlight which items are veg*n friendly.
Honestly, if I were vegan, I would call ahead to see if you even have options, but I suspect you may be stuck with a plain baked potato or French fries and a side salad.
And as always, cross-contact between vegetarian options and meat options on cooking surfaces is always possible.
My Honest Thoughts on Red Lobster as a Vegetarian
Would I Choose Red Lobster?
If I’m picking the restaurant, it’s not my first choice. The biscuits are amazing, but the overall selection is limited.
The Downside
“It smells like fish. A lot. And I hate seeing the lobsters in the tank—it just makes me sad.”
Final Advice
✅ If you’re vegetarian: You can make it work with some modifications.
⚠️ If you’re vegan: I’d call ahead to confirm what’s available before going.
At the end of the day, Red Lobster isn’t the most vegetarian-friendly spot, but if you find yourself there, at least you won’t go hungry!
Have you eaten vegetarian at Red Lobster before? Let me know in the comments what you ordered and how it went!
Jennifer Hanes MS, RDN, LD is a registered dietitian, mom, wife, and vegetarian in North Texas. She has dedicated Dietitian Jenn to be a source of information, ideas, and inspiration for people like her, vegetarians that live with people with different dietary beliefs and/or needs in a multivore household.
Thanks for this! I’m a long time vegetarian (Dairy/Egg free) dating a pescatarian and he is determined to go for endless shrimp tonight. Hope the menu is relatively the same now!
Ah, so glad I could help! Have fun with date night!
Hi there,
Thanks for this! Fellow Canadian RD here hoping to visit Red Lobster with my family (and my mum who is vegetarian!)
Hi Nisha! Glad to help, but remember to double check. I can’t vouch for regional differences. So glad you stopped by