Eating out as a vegetarian (or vegan) can sometimes feel like a gamble. You scan the menu, hoping for more than just a sad side salad or a plate of fries. Maybe you’ve been in situations where you ended up hungry because the restaurant had nothing substantial.
The good news? Things are getting easier.
Many restaurants now offer dedicated vegetarian options, and with a little strategy, you can almost always find something satisfying to eat.
Read on for my top tips for eating out as a vegetarian with ease.
Quick tips for eating out
Navigating restaurant menus as a vegetarian doesn’t have to be complicated! Here are some quick and practical strategies to help you find delicious, plant-based options when dining out.
- 1. Check the Sides & Appetizers
- Many restaurants offer vegetarian-friendly sides and appetizers, which are often more affordable than main dishes.
- Look for options like roasted vegetables, salads, soups (if broth is veg-friendly), or grain-based sides.
- You can often make a “veggie plate” by ordering several sides as a meal.
- 2. Modify Existing Dishes
- A simple request like “hold the bacon” or “no chicken, please” can turn many menu items vegetarian.
- Swap out meat for extra veggies, beans, or cheese if available.
- 3. Look for Menu Symbols
- Many restaurants mark vegetarian or vegan dishes with a V or a leaf symbol.
- If unsure, ask your server for clarification.
- 4. Ask Your Server for Recommendations
- Many places have a vegetarian menu or are happy to suggest meat-free modifications.
- Don’t hesitate to ask—you’re definitely not the first to make this request!
- 5. Use Restaurant-Finding Apps
- Happy Cow: This app helps locate vegetarian and vegan-friendly restaurants near you.
- Google & Yelp: Search for “vegetarian-friendly” or check reviews for plant-based menu mentions.
- 6. Be Cautious with Soups & Beans
- Some soups and bean dishes may contain hidden animal products like meat-based broth, lard, or gelatin.
- Ask about ingredients if you’re unsure.
- 7. Explore Ethnic Cuisines
- Many international cuisines naturally include vegetarian options. See more details below.
- Just double-check for hidden meat-based broths, fish sauce, or lard.
- 8. Watch Out for Sneaky Ingredients
- Parmesan cheese (contains animal rennet—ask for an alternative)
- Caesar dressing and Worcestershire sauce (usually contains anchovies)
- Rice and beans (sometimes cooked with lard or chicken stock)
- 9. Plan Ahead
- If you know where you’re going, check the menu online before arriving to avoid any last-minute stress.
- Call ahead and ask about vegetarian options—some places are happy to accommodate special requests if given notice.
By keeping these tips in mind, you can enjoy eating out confidently—without stressing over menu choices!
Choosing a Restaurant: What Cuisines Are More Vegetarian-Friendly?
When dining out as a vegetarian, choosing the right type of restaurant can make all the difference. Some cuisines naturally offer a wealth of plant-based options, while others may require a little extra creativity. Here’s a quick guide to help you decide where to go:
Vegetarian-Friendly Cuisines
- Asian (Chinese, Thai, Japanese, etc.)
- Many Asian restaurants feature tofu, vegetable stir-fries, and rice or noodle dishes that are easily customizable for a meat-free meal.
- Burger Joints
- Modern burger spots often offer veggie patties—think black bean burgers or even Impossible™ and Beyond Meat options—along with customizable salads and sides.
- Mexican
- Mexican menus typically include cheese-based dishes, bean burritos, and fajitas. Many restaurants can also modify traditional dishes to suit a vegetarian diet.
- Mediterranean & Middle Eastern
- These cuisines are renowned for hummus, falafel, tabbouleh, and lentil stews. They frequently offer dedicated vegetarian sections, making choosing a satisfying plant-based meal easy.
Less Vegetarian-Friendly Cuisines
- Barbecue
- Barbecue restaurants focus on meat, with fewer substantial vegetarian mains. You might need to build a meal from a selection of sides.
- Fast Food
- Although many fast-food chains are adding vegetarian and vegan options, the overall selection is still limited in many places.
- Steakhouses
- These venues typically center their menus around meat, so vegetarian options are often sparse.
- Cajun
- Cajun cuisine usually emphasizes rich, meat-heavy dishes, leaving fewer choices for vegetarians.
- Seafood-Heavy Restaurants
- Menus dominated by fish and shellfish generally offer minimal plant-based alternatives.
By keeping these cuisine guidelines in mind, you can save time and reduce stress when choosing a restaurant that aligns with your vegetarian lifestyle. Happy dining!
Vegetarian Options of Various Cuisines
While every restaurant certainly has its own twist, there are general patterns among individual restaurants of the same category.
Use the following overview to help you decide where to eat out tonight!
I’ve tried to include as many types of restaurants covering as many regions as possible without overwhelming anyone. Let me know if I missed something!
African (South of the Mediterranean border countries)
There’s so much variety here, and I’m not super familiar with African cuisine. I’ve perused the menus of local African restaurants, spent some time reading on the internet, and incorporated some of what I’ve learned from clients. Hopefully, it can still be a resource!
Western Africa
- Peanut Stew – Many West African nations have a peanut stew (originally made from groundnut). Obviously, there are variations across regions, and they will have different names, potentially maafe, domoda, or tigadegena. This is usually vegan, though meat can be added.
- Jollof rice – a precursor to Spanish rice, thought to have originated in Nigeria.
- Fufu – made from a starchy root vegetable; this is a paste that is eaten with your hands and dipped in a sauce or stew.
- Egusi soup – made with melon seeds and has plenty of protein as a vegetarian dish, though coastal countries may include fish.
- Stewed greens – often made from the leaves of cassava, pumpkin, taro, sweet potato, amaranth, and more.
- Red Red – a bean dish from Ghana made with black eyed peas and tomatoes. It may contain fish.
Eastern Africa
- Injera – a fermented flatbread used to scoop up food. Eat it with…
- Wat – a thick stew that can feature lentils, vegetables, or meat (so make sure to ask). May also be called tsebhi or zigni.
- Ful medames – crushed and heavily seasoned fava beans
- Ugali – similar to fufu
- Sukuma wiki – collard greens, usually vegetarian, but some cooks may add meat
- Azifa – a cold lentil salad
Interestingly, all of the Ethiopian menus near me featured a specific vegetarian or vegan section! It’d be super easy to eat meat-free within this cuisine.
Southern Africa
- Nshima – again, similar to fufu. This is traditionally a very labor-intensive dish and forms the basis of Zambian cuisine.
- Chidulo – one of a variety of relishes that can include a variety of green, leafy vegetables and wild mushrooms.
- Ifisashi – a stew made from greens and peanuts. It may or may not be vegetarian.
- Ombaga – spinach cooked with cherry tomatoes and lots of chilis and seasonings
- Oshigali – pureed white beans
From what I can tell, the countries in the southern regions of Africa rely much more on meat and fish than other regions and it is much more difficult to find local restaurants that prepare food from this region.
But please let me know if I missed anything or if I misrepresented the food. I would love the opportunity to learn more!
American
The classic American burger joint has become increasingly vegetarian-friendly!
- Burgers – Most places will have a black bean patty or the more recent Impossible or Beyond Meat patties.
- In addition to ordering the vegan burger already on the menu, you can almost always switch out the patty for another burger on the menu. For example, I’ll almost always get a mushroom Swiss burger with a vegetarian patty instead.
- Hot Dogs – Some places will even have a vegetarian option for hot dogs.
- Sides – In general, the sides at American restaurants are vegetarian-friendly. Many times, they’re even vegan-friendly! Fries, sweet potato fries, and steamed veggies are common.
- Vegans should avoid fried mozzarella and cheese curds. Onion rings may have buttermilk in the batter.
When you’re reading the menu, ensure there isn’t any sneaky bacon!
East Asian
Most Asian restaurants will be very friendly toward vegetarians.
You can usually swap tofu for other proteins in many dishes. However, you will usually see a tofu section in restaurants that serve Asian cuisines, such as Chinese, Thai, Japanese, and more.
If you’re having trouble, the appetizer section often has tofu and other vegetarian options available.
Vegetarian options include:
- Gamja Jorim – sweet and sour Korean braised potatoes
- Nasu Dengaku – Japanese eggplant with a miso-soy sauce glaze
- Atsuage and Agedashi – Japanese fried tofu, often used in other recipes, but can be eaten alone.
- note: dashi is usually prepared with dried fish flakes, so ask your server!
- Mayak gimbap – Korean rice roll filled with carrots, radishes, and spinach.
- fun fact: mayak is the Korean word for a narcotic drug. So these are literally “addictive gimbap.”
- Sunomono – Japanese cucumber salad
- Pho chay – Vegan Vietnamese pho. Chay means “meatless.”
- Adobong talong – Filipino Eggplant adobo
- Liang ban qie zi – Chinese hot and sour eggplant
- Gang Jay – a Thai vegetarian curry. Listed as vegetarian, but very difficult to find recipes for.
- Ogokbap – Korean rice, grain, and bean dish. It is usually vegan.
- Horenso no goma-ae – Japanese sesame spinach salad
- Lau chay – vegetarian Vietnamese hot pot
- Qiang lian hua bai – Stir-fried cabbage from Sichuan. Stated to be vegetarian, though some recipes I found contained dried chicken broth.
- Tofu Pad Thai – a stir-fried noodle dish from Thailand. Just make sure the sauce is vegetarian.
- Pak Boong – Thai stirfry, omit fish sauce.
- Tortang talong – Filipino eggplant omelet
- Bánh mì chay – vegetarian Vietnamese sandwich
Korean barbecue tends to be less vegetarian-friendly, in general. Also, watch out for soups and sauces that don’t specifically say they are vegetarian, as meat broths and dried fish/fish sauce are very common.
South Asian
South Asian food, particularly Indian, also tends to be vegetarian-friendly.
Look for paneer (cheese), dahi (yogurt), dal (lentils), chana (chickpeas), and mattar (peas). Sometimes, you’ll even find tofu.
However, the sauces often contain cream, making them inappropriate for vegans. Consider chana masala, kitchari, and dosas. There are also many Indian restaurants that cater specifically to a veg*n palate and may be more accommodating.
Vegetarian options include:
- Rajma Masala – curried kidney beans from India/Nepal
- Mushroom Bhaji – Indian mushroom curry
- Ketoprak – Indonesian tofu with vegetables
- Telur balado – hardboiled eggs in a spicy chili sauce from Indonesia
- Aloo Matar ki Sabzi – Pakistani potato and pea curry
- Bhae ki sabzi – Pakistani lotus root and potato curry
Barbecue
For me, barbecue is generally the land of the baked potato, hold the bacon.
I really haven’t found another way to accommodate vegetarians at a barbecue restaurant. Some restaurants do ensure that their sides are vegetarian-friendly, but I find that this is the exception rather than the rule. You’ll find bacon in the green beans, ham in the beans, etc.
So prepare for a baked potato and if you get lucky, maybe a side salad.
Brunch/Breakfast
A vegetarian should have a pretty easy time at a brunch or breakfast spot.
- Vegetarian: Omelets, scrambles, veggie hashes. Omelets, scrambles, and hashes are readily available, and you can usually get them loaded with vegetables. Sandwich options should be available, too.
- If meat is included, you can usually just order it without.
- Vegan: Options vary but are improving. Look for avocado toast, oatmeal, or non-dairy yogurt. Remember to check for plant-based milk alternatives for coffee drinks.
- Even without specific vegan options, you’ll likely find a variety of vegan-friendly sides, salads, and soups.
Caribbean
Caribbean food is influenced by Africa, Central America, and South America. You can expect foods similar to those regions, such as jollof rice, stewed greens, fried plantains, and foods that incorporate masa.
The Caribbean restaurants near me have a variety of curries, and many of them do have at least 1 or 2 menu items that are specifically vegan-friendly, such as tofu curries or arepas filled with cheese instead of meat.
In general, you’d likely be able to find something to eat, at the very least, in the appetizer and sides sections of the menu.
If you find a specifically Jamaican restaurant, you may have a bit more luck. Rastafarians have a strong belief in eating in a way that is natural and healthy, and in general, believe that humans are meant to be vegetarian.
- Mangu – Dominican mashed plantains, which seems to be derived from Ghanan fufu. This dish is often topped with sauteed onions.
- Maduros – Puerto Rican fried plantains.
- Arroz con Gandules – Puerto Rican rice with pigeon peas
- Tomato Choka – a simple tomato stew-like dish, often for breakfast in Trinidad.
- Callaloo – A side dish made from callaloo, garlic, onions, tomatoes, thyme, and pepper. Many nations in the Caribbean have their own versions of this dish. In the US, collard greens are often subbed for the callaloo, as they are more readily available. It is usually eaten with roti or rice.
- Ital stew – a Rastafarian vegan stew. The word “vital” in Caribbean restaurants will signal vegan food, particularly in Jamaican restaurants.
Mediterranean and Middle Eastern
So many options here. This is my favorite region to eat from. Remember, the Mediterranean region is quite large.
Yes, Greece and Italy are Mediterranean countries. But so are Spain, Egypt, Monaco, Turkey, Albania, Algeria, Morroco, Turkey, and even more.
I’ve included Middle Eastern cuisine here due to its proximity and because there is often an overlap of food items and even confusion about where some food items come from.
Consider hummus. While many people think of this as Greek food, it really isn’t. Stories vary, but hummus appears to originate in Egypt, Lebanon, or the region now known as Israel.
Vegetarian options include:
- Falafel – these are bean “patties” often seen in a spherical shape. Most commonly, they are made from chickpeas and frequently act as the vegetarian option for gyros in Greek restaurants. However, Egyptian falafel is made with fava beans and a different spice profile.
- Tabbouleh – a salad made of a whole grain (usually bulgur wheat, but may vary), onions, mint, and lots of parsley.
- Dolmas – grape leaves stuffed with rice and spices. Dip them in tzatziki or hummus if you want. Note that sometimes, meat is added to these, so make sure to read the description.
- Meze platters are usually vegetarian and come with quite a variety. Hummus, baba ganoush, and dolmas are staples. You’ll often also see olives, tabbouleh, and a variety of veggies.
- Cheese or spinach pies (such as spanakopita)
- Salads – Italian restaurants usually offer a wide variety of salads. (Request no meat or choose a vegetarian option.)
- Remember that Caesar salad is not usually vegetarian as the dressing contains anchovies.
- Pair your salad with Minestrone, cheese pizza, ravioli, or eggplant parmesan.
- Tapas – If you find yourself at a Spanish restaurant, take a look at the tapas, there should be lots of options there including a wide variety of vegetable and potato options.
- Bakoula – a Moroccan warm salad made from greens
- There’s usually a wide variety of bean and/or lentil dishes in all cuisines in this region.
Southern & Central America
Another favorite of mine!
Mexican (or TexMex, really) is a staple here in Texas. There are usually plenty of vegetarian options without modifying the menu. However, remember that many traditional recipes include lard or pork, so ask before ordering!
I find that the black beans are usually vegetarian-friendly, and the refried beans are not.
- Quesadilla – literally, cheese and tortilla. You’ll often find these with many other options, especially in TexMex restaurants.
- Enchiladas – rolled tortillas (usually corn) filled with cheese and meats, then topped with a sauce. You can usually pick from a variety of fillings and sauces along with sides.
- Papa a la Huancaína – Peruvian boiled potatoes with a queso sauce.
- Gallo pinto – Rice and black beans from Costa Rica and Nicaragua
- Tamales pisques – These tamales from El Salvador are usually masa (corn) and beans and served with tomato sauce or fermented cabbage.
- Emapandas, Arepas, and Pastelitos – these are stuffed pastries that are usually fried. Most South American restaurants have a cheese or cheese and potato variety available.
And if you happen to wander into an Argentinian restaurant, don’t be surprised to find some familiar Italian favs!
Making Eating Out Easier
Eating out as a vegetarian doesn’t have to be stressful. A little planning goes a long way—checking menus in advance, knowing which cuisines are naturally veg-friendly, and asking for modifications can make a big difference.
Over time, you’ll start recognizing the best options at different restaurants and feel more comfortable ordering, even in places that don’t seem vegetarian-friendly at first glance. And who knows?
You might even introduce your dining companions to a new favorite plant-based dish along the way.
Vegetarian options exist everywhere, so check back for updates!
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.
Eating out while maintaining a vegetarian diet doesn’t have to be as difficult as it appears. These are some good tips to help people along!
Thanks Carola, I hope they helped!