Author: When I tell people I'm vegan, they often say "that must be so challenging to eat vegan!" Well, no, I think it's really easy actually.
At home being vegan is as easy as eating any other kind of diet. I only buy vegan groceries, so therefore I only have vegan food in my house. When I go to grab a snack or make a meal, I don't even have to give it a second thought because my only options are vegan food. It's not like I look in my fridge and see cheesy dishes and chicken wings!
The only part of a vegan diet that can be challenging is dining out. All of the control is in someone else's hands. But, I LOVE going to restaurants. So what do I do? Here are my tips for how to eat vegan at any restaurant (and not order salad).
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Call ahead.
As someone who is horribly phone shy (I get nervous just ordering a pizza), this tip is not my favourite, but it's REALLY helpful. If you have plans to go to a restaurant and you aren't sure of the vegan options, just give them a ring and ask. If the restaraunt really doesn't have any vegan options, you can change your plans, (although I have never had that response before). It also let's the chef know ahead of time that you are coming so if they want to prepare something special they have the time to do so. Then when you get to the restaurant you can relax because you already know the options. I have even called a restaurant and been thrilled and surprised when I was told they had a separate vegan menu! I wouldn't have know that unless I asked. You can also try looking the menus up online, but it can sometimes not be clear if items are actually vegan, so I always suggest a call.
Be clear.
When I first made the switch, I hated saying the dreaded word "vegan" as I was somehow worried chefs would get mad at me. This isn't true. I have heard from both chef and waiter friends that they much prefer someone being clear in their limitations so they can address it correctly and without confusion. When you first walk into a restaurant, if you haven't called ahead, ask the greeter about vegan options. They will be able to tell you before you even sit down. If there is no greeter, ask the server right away. The last thing you want to happen is that you already have your drinks, everyone places an order and then you realize there is nothing for you to eat. Asking as soon as possible ensures a relaxing dining experience.
Be nice.
When you ask, just be polite. You don't have to shout at the world, don't make a million demands, and don't try to deconstruct the ingredient list, just ask if there are any vegan friendly options with a smile on your face. Not everyone understands what vegan is, so if they don't know, help them out by just telling them what you don't eat. No animal cruelty talk here, this isn't the place or time. If you're nice, people will be nice right back.
Look for the codes.
Menus often have little icons next to items that indicate which items are vegan or vegetarian, just like they do if it is spicy. Sometimes it's a little "v", sometimes a leaf, or other fun icons. Just look for the guide so you can know what they stand for.
Be a clever subber.
Most menus have vegetarian options which can easily be made vegan. Just ask if the dairy or egg can be removed from the dish to make it vegan friendly. Sometimes when you remove an ingredient the dish might need something else to boost it up a notch, so what I like to do is peruse around the menu and if I see another ingredient I think would be great, I might ask for a substitution. A good example of this is if I am ordering a veggie burrito, I would ask for the cheese and sour cream to be removed, and instead replace it with guacamole. Saying the word sub or replace is key because then hopefully they don't charge you extra! Sometimes if there are no main dishes that are easily made vegan, I will look to the sides. Often there are lots of side dishes that are vegan friendly, or can be adapted, so I will order a big plate of those.
Get the apps.
There are lots of great apps or websites that will help you find great veg friendly restaurants near you. This can be especially great for travel. My favourites are Happy Cow and Vegman, which find restaurants in your area that are vegan friendly, and VeganXpress which helps you find vegan options on popular chain restaurant menus.
Vegan Restaurants
The beauty of vegan restaurants is you actually have a whole menu to choose from! I know, joy! Go ahead, feast away!
Vegetarian Restaurants
Just check to make sure the items you are ordering are vegan, the servers understand your language, so they will know how to edit a dish if needed to make it vegan friendly.
Thai Restaurants
I love a good vegetable pad thai, vegetable cold rolls, green mango salad, lemon grass or coconut soup, vegetable curries, and vegetable rice dishes. Just make sure to ask for no egg, no fish sauce (in everything), and that curry paste use is vegetarian.
Japanese Restaurants
I order edamame, vegetable sushi rolls, vegetable tempura, miso soup, fried tofu, and noodle soups. Just make sure to ask for no egg, no fish sauce, and no bonito flakes (dried fish flakes).
Chinese Restaurants
Vegetable spring rolls, vegetable dumplings, vegetable soups, vegetable fried rice, vegetable noodle dishes, and beancurd are all great options. Again, just make sure to ask for no egg, no fish sauce, and no oyster sauce.
Italian Restaurants
Bruschetta, grilled artichokes, bean salads, olives, bread with olive oil and balsamic, salads, pasta with marinara sauce (most pastas don't contain eggs, so just ask to be sure), vegetable pizzas with no cheese. Double check that there is no cheese or eggs in your dishes. I often say no parmesan as well as they sometimes toss it on right at the end.
French Restaurants
I find French can be one of the most challenging options as they use so much butter and cream in their recipes, but sometimes you can get away with vegetable soups, roasted veggie platters, bread, salads, or ratatouille might be vegan. Ask about butter, cream, and chicken/beef stock.
Greek Restaurants
Hummus, tahini, olives, pita bread, vegetable dolmades, panfried potatoes, Greek salad, roasted eggplant, grilled veggies, and grilled veggie wrap. Just make sure to ask for no cheese or yogurt.
BBQ or Steak Restaurants
You might think I'm crazy, but I have eaten at BBQ restaurants and lived to talk about it. Try deep fried pickles, french fries, sweet potato fries, vegetable chili, BBQ vegetables, sometimes they even have BBQ tofu, vegetable sandwiches, salads, and baked potatoes. Make sure to ask for no cheese, sour cream, butter, mayonnaise and make sure the batters don't contain buttermilk. I sometimes find it's easiest to order several side dishes, and ask for them on a plate all together.
American or Canadian Restaurants
French fries, onion rings, potato wedges, veggie burgers, and veggie dogs. Ask about mayonnaise, cheese, and eggs in the ingredients.
Ethiopian Restaurants
Lentil, bean, and pea dishes, cabbage, and other greens, and injera (flatbread). Ask about butter, cheese, and egg.
Middle Eastern Restaurants
Falafels, coucous, tahini, vegetable samosas, pita bread, tabouleh, and rice. Just make sure to ask for no cheese or yogurt.
Indian Restaurants
Vegetable samosa, vegetable pakora, saag, dal, rice, channa masala, naan bread (check that it isn't made with yogurt or butter), and a lot of other great veggie dishes. Just make sure to ask for no butter, ghee (clarified butter), cream, or paneer (cheese).
Jamaican Restaurants
Fried plantain, veggie or potato roti, jerk vegetables, callalloo, festival, rice and peas, ackee (no salt fish), curry vegetables, bammy, and vegetable patties. Just make sure to ask for no butter, or eggs.
Mexican Restaurants
Salsa, guacamole, tortilla chips, vegetable or bean burritos, rice, vegetable tacos, vegetable fajita, and vegetable chimichanga. Ask about sour cream, cheese, lard, and that the rice isn't made with chicken broth.
Do you have any other tips or discoveries? Leave them in the comments!
jade says
ahh I am definitely going to have to build up my confidence to phone ahead!! I live in little ol' New Zealand and the city I am in in particular isn't very vegan friendly, and I love going out to eat!! This has become so much of a struggle for me that I am even looking into starting my own vegan food truck, so thank you for the advice!!
Sam says
Definitely call ahead Jade! What's the worst that could happen? They say no, you say ok, and hang up. The best? You have a fantastic meal out! 🙂 Also, a vegan food truck sounds amazing!!
Lemons says
I would be cautious about ordering miso soup at a restaurant -- while miso paste is certainly vegan, the stock it's mixed into is frequently fish-based. Be sure to ask! Some places may use a vegan dashi made from mushrooms or kelp only, or a vegetable broth instead.
Sam says
Great tip! Thank you for sharing Lemons 🙂 I love miso soup so I will be sure to ask!
Kori says
Hi! I just came across this article on Pinterest and I love it. I am not familiar with some of these cuisines so it may be helpful to refer to if I'm ever in a Jamaican restaurant 🙂
I'd also like to add that LEBANESE food is amazing! Baba ghanoush and hummus, lebanese potatoes (which are delicious - diced potatoes sauteed in olive oil with lemon, cilantro, garlic, and chilis, mmm...), falafel, pita bread, veggie kababs, salads (just ask for no feta), and probably a ton more im not even thinking of. it's my favorite!
Just thought that might be helpful!
Sam says
Oooo Lebanese!! I don't think I have ever had a fully Lebanese meal, but I have definitely tried (and loved) baba ghanoush. Plus it's fun to say! Thank you for sharing Kori! Welcome to my blog, I look forward to seeing you around 😀
Dawn says
Thanks for all the advice! I've been vegan for 2 years now, and a vegetarian for 5 or 6 years before that. I've never thought to call ahead to a restaurant to see what they can offer! I am also picky about fried things. I don't like my stuff to go in the same frier as all the meat. I always ask. There are only a few places in my area (Newark/Wilmington, DE) that offer vegan options. I'm sick of going to those places and eating the same things every time. I wish more places around me would offer more vegan items! Thanks again for the tips!
Sam says
No problem Dawn, happy you liked my advice. 😀
I would definitely try calling ahead. You will probably find way more options that you didn't know existed.
Have a great culinary adventure!
Bethery says
I'd rather die than call ahead, but I can see it has definite advantages. I would do it for a special occasion/restaurant. You notice, it's the ethnic restaurants that tend to have good vegan/vegetarian options. Vegetables are a huge part of their cooking traditions and even religion.
Sam says
Haha! Well that's a bit extreme but I know how you feel, haha. That's right, ethnic restaurants are generally way easier to go vegan at, which is a-ok by me!
Kathy Sturr says
Great tips here! I am still holding out hope that ALL restaurants will have a vegan dish on the menu someday soon. My husband are I are masters of the no cheese pizza. On the road we look for Chipolte or Subway (veggie sub).
Sam says
I am with you Kathy, and I think it is only a matter of time before all restaurants do. I know in my city, more and more vegan restaurants are opening (joy!) and I often see little signs in the windows of other restaurants saying they have vegan options. Times are changing! Great tips for on the road meals too.
linda maynard says
i ask for no cheese pizza all the time and the shops are very willing to use tomato sauce and pile on the veggies. If you are making pizza at home use homemade pesto for the sauce. Very yummy. I make one using pesto fresh diced peaches and chopped mint. My kids love it.
Kathy Sturr says
That sounds delicious Linda! I love, love, love pesto. I will try one without my husband who can't get past tomato sauce but hey, he is Vegan so who's complaining? Your kids must be amazing!
Sam says
I have never had peaches on pizza before but I certainly want to now!! It sounds like pineapple on pizza, but better. Thanks for the inspiration Linda!
Claire says
One of the best restaurant meals I have had recently was actually at a seafood restaurant. The chef cooked up a special vegetable plate for me that was amazing. Plus, it was so colorful and beautiful that even the waiter thought he might be able to go vegan (at least part time).
Sam says
That's amazing Claire! I think chefs are happy to have a chance to be a bit creative and make something off the menu once in a while. So glad your experience was so good!
Kate says
Great tips. I love this idea for a post. I should do one for my area for vegan and gluten-free eating. Thanks for the inspiration.
Sam says
Thank you Kate, glad you enjoyed it and found it inspiring!
Jordyn says
Definitely call ahead! I was going to be eating at a restaurant with a group of friends after a long bike ride, so I didn't have any choice on the restaurant. I called ahead to the restaurant, at which point the person that answered the phone said I could have salad.... I informed her I would be much too hungry for salad, at which point she had someone from the kitchen come on. They told me about a lovely pasta dish they would be able to make for me with lots of fresh veggies. It ended up being fantastic and my friends envied my dish!
Sam says
That's awesome Jordyn! So happy you had such a great experience. I'm really glad you said you would be too hungry for salad, and that you ended up with an amazing pasta! I love when friends are drooling all over my vegan dishes. 😀
Nicole {VeganShowOff.com} says
That's so funny that you're phone shy too! I've been like that since I was a kid and I still make my sister or mom call and ask about vegan options for me! Haha pathetic, I know! All of these tips are excellent, but the calling ahead thing is huge! I have had some of the best vegan meals ever at non-vegan restaurants when I've called ahead! A lot of times the chef will make me up something special that the omnivores at my table end up drooling over! Obviously the nicer restaurants will be more catering, but you'd be surprised at what you get can at a non-vegan place just by asking! Staying away from the chain restaurants is helpful too, since a lot of their meals are pre-prepared, but it's still doable of course! Thanks for this great list!
Sam says
Hahaha, phone shy twins! So happy you have had such great success calling ahead! I agree, sometimes chefs go out of their way to make awesome vegan meals and make you feel special! It's amazing. Agree, I generally stay away from chain restaurants because they are just not my thing, but fancier or little restaurants are usually happy to accommodate. So happy you enjoyed this post Nicole. I wish you phone bravery in the future. haha
Kit Decker says
This is very helpful, thank you! I wish there were this many options to try out in my area.
Sam says
You're welcome Kit! I hope it helps for the limited options you have in your area. 😀
Sally says
You may need to ask at Mexican restaurants about lard - some recipes for tortillas and other things (like refried beans) use lard, so good to check.
Sam says
Great tip Sally! I added that one in as well. Thank you!
cindy says
great article! think i'll pin this to have for reference when dining out. i live in south texas, the land of mexican food, which is love. just have to be careful and make sure to ask about the rice. much of it is prepared with chicken broth so i always ask.
Sam says
Great tip! Thanks Cindy, I will add that note in there for people to reference. So happy you enjoyed the article. 😀
Delia says
I am non-dairy, gluten free vegetarian and have been for 15 years except GF hat is 3.5 years. I love to cook and love to try to make dishes on my own that I have tried elsewhere or know that is regularly to be non-veg so cooking is fun and easy for me. I know it is not so easy for everyone though. It is blogs like this one that show people how easy it can be. I love this blog. My new challenge is feeding my 2.5 year old son - some days he won't eat my cooking and it could be the same thing I have fed him before when he loved it and other days he eats more than I can understand - where does he put it all? I try to encourage my father to eat healthier as he has standard American health problems related to diet, including type II diabetes which does better when he makes the effort. If he were made to go vegan he would not know what to do. UGH. I have even taken him to the store and showed him how to read labels and what to look for & avoid. Keep up he good work. I may go vegan I the near future - this blog makes it seem doable.
Sam says
Awww wow, thank you Delia! So happy you love my blog, and that I make vegan seem doable, (which I totally think it is)! You are such a great sport for encouraging your father in a healthier direction. I know nothing about feeding babies (yet), so I have no tips for you, but I wish you the best of luck! Thank you so much for your kind words, they totally made my day. 😀
Mark says
Great tips. I have found that most naan breads are made with yoghurt though, so they are not suitable for us vegans
Sam says
Oh good call Mark! I added that info in the post so people can be aware. I have definitely had vegan friendly naan before, but always good to make sure. Thanks for your tip!
Lisa says
I agree with Mark, vegan friendly naan breads are quite rare in the UK, in restaurants, recipes and shops (altho there are the odd one or two!) , and I'd definitely go for a chapati (as long as it's made with oil not ghee) before a naan bread every time, especially if there are language barriers..
Also we don't have many brands of veggie burgers/hot dogs over here that don't have (egg) albumen in, and that might not be an ingredient the server recognises as an egg product, but nowadays you can check their allergen sheet 🙂 (It's UK law now that all places serving food must list allergens, great news for vegans!)
This is really sensible, practical advice, thankyou for putting it together 🙂 xxxx
Sam says
Thanks for sharing Lisa! Great to hear about the new UK laws, that will really help out!
You're welcome I am so happy you liked my article 😀
Anonymous says
Paneer masala and Saag Paneer are not vegan. Paneer is the Indian equivalent of cottage cheese.
Sam says
You are totally right, whoops! Thank you for pointing that out. (Can you tell I don't eat Indian very often). I removed them from the list. Thank you!
Amy says
For Japanese food be careful of bonito flakes, they're in everything! Especially Miso Soup.
Sam says
Great tip Amy! I will add this to the list. Thanks for sharing!
Amy says
Great suggestions! I'm a bit confused about the Indian suggestions for saag paneer and paneer masala, though, since paneer is cheese and many saag dishes are made with cream. My favorite Indian restaurant is great about substituting mushrooms for paneer, though, and has a nice "pure vegetarian" (their code for vegan) section. YUM!
Sam says
Ohmygoodness, you are so right Amy! Can you tell I don't eat Indian food often? Haha, I made the changes to remove those dishes. So great to hear that your Indian restaurant is so accommodating!
Natalie says
This is great! I've been a full-time vegan for about six months now and have struggled at time to eat at restaurants. The bf and I eat out a lot and I'm always embarrassed to say "vegan" because I feel like a nuisance... Great tips!
Sam says
Don't be embarrassed Natalie! I find that asking about "vegan friendly" options is somehow easier to say than just stating that you are vegan. It also directs the question to the menu, in a friendly way. 😀
Leigh says
I know what you mean - when I go out with a group of friends I always hate asking if there is egg in their veggie burgers or no butter on the table bread - with my husband I don't mind as much. I try to call ahead as much as possible. If it is a chain you can mostly look on their website or send an email if you have a few days before hand.
Good reads 🙂
Sam says
Thank you Leigh! Yeah it can feel a little funny at first, but I found once I saw how accommodating people usually are, I gained more confidence. 🙂
Dianne says
Good article. I, too, have found that most chefs at fancier restaurants are happy to oblige. But one word in your opening paragraphs caught my eye: limitations. Haven't you found that going vegan has exponentially INCREASED your options? Instead of saying "I can't eat that," go with "I don't eat that; I eat this." There are no limitations; there are more choices!
Sam says
Hi Dianne,
I totally agree, since going vegan I think my diet is more varied than it ever was. That said, when I eat at a restaurant that isn't catered to vegans, the choices are usually quite limiting. I too like to approach veganism with positivity, but be careful about being confusing. If you tell the restaurant that you eat vegetables and grains, but you don't tell them what you don't eat, they might get confused and make something not vegan friendly. So happy you too find chefs are happy to oblige!
Carey says
I have found that being plant-based has expanded my palette in home cooking and limited my options in eating out. I HATE spending $10 on a salad (I don't find them very satisfying anyway) and surprisingly, even though I live just outside of DC, which I would consider to be culturally diverse, everything is meat-centric including Indian, Asian and Mexican (be careful with rice as they often use chicken stock to flavor it!!). I used to enjoy the experience of eating out and now I find it cumbersome and boring as my options are very limited unless I go vegetarian. I think I'll try your suggestion in calling ahead to see if they can accommodate a plant-based diet - it kind of takes the spontaneity out of it, but you gotta do what you gotta do 🙂
Sam says
Aww, that's such a bummer Carey! I have never been to DC before, so I don't know what the options are like there. Have you tried the Happy Cow or Vegman app to find vegetarian and vegan restaurants? I am sure there are at least a few. Yes, calling ahead is very helpful, but even if you don't call ahead, ask the greeter. Lots of times chefs have made a special meal for me and they seem to even enjoy doing so. I will add the note about chicken broth in there, thanks for the tip! I hope you find some better options than salad!
Carey says
Sadly, yes, I have tried both Happy Cow and Vegman - 2 results within 30 miles, both are Asian style cuisine, which is fine, but not much variety 🙁 I'm sure there are more options in DC, but the traffic is so awful around here and taking the Metro and parking can be an additional $20 just to go into the city. I think I'm just going to have to get really brave and start asking if the kitchen staff can accommodate me - I'm always so afraid they'll spit in my food, haha! Thanks for the great advice, though!
Sam says
Aww that's such a bummer! Definitely try calling ahead, I think that will help a lot. It's the service industry, they want to make you happy! They won't spit in your food. Just be very nice and polite, and I am sure you will be pleasantly surprised. I know some chef friends of mine say they actually like these kinds of challenges as they get to be creative instead of cooking the same things over and over. Hope that helps!
Lindsie says
I made a Pinterest board of places that have vegan and gf options for a recent trip I made there with my friends (I'm V, one of my friends is V/GF, and the other is GF). Here it is! Hopefully it will help.
https://www.pinterest.com/lindsietrego/gf-vegan-dc/
My personal favorite is Busboys & Poets. DELICIOUS. They even have vegan brunch options.
Sam says
Great idea Lindsie! We should make these boards for every city in the world 🙂
Carey says
Thank you, thank you, Lindsie! This is so helpful!