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!
Austin Saunders says
I like what you said about calling a restaurant to ask about their vegan options ahead of time. My sister has been telling me about how she wants to try going vegan soon. I'll share these tips with her so that she can stick to a diet.
Sam Turnbull says
Wonderful 🙂
proboards98 says
First of all I would like to say fantastic blog!
I had a quick question which I'd like to ask if you don't
mind. I was curious to find out how you center yourself and clear your head
prior to writing. I have had a difficult time clearing my mind
in getting my ideas out. I do take pleasure in writing but it just seems like the first 10 to 15 minutes are usually lost just trying to figure out
how to begin. Any ideas or tips? Appreciate it!
Sam Turnbull says
Thanks so much! I imagine everyone is different, but I do most of my writing first thing in the morning and find my head is clearest then. I also totally have those days where it takes me 10 - 15 minutes to get going, but I think that's just part of the process. 🙂
Shayla Cademis says
I never realized just how many vegetarian options there are at Chinese restaurants! I've been trying to stick with a vegetarian diet for the past three months, but I have found it difficult when eating out. However, veggie spring rolls, dumplings, soup, and rice sound really appetizing! I'll have to find a great local Chinese restaurant to go to for lunch!
Sam Turnbull says
Great tips Shayla!
Colin Barden says
This reminds me of a road trip passing through Alberta, albeit 20 years ago. The only place in town selling food was a family-run Chinese restaurant, no gas station, no store. Our hearts sank reading the menu posted on the door. Nothing vegetarian, let alone vegan. We couldn't even see how they could make anything vegan from what was listed on the menu. Since there was nowhere else in town we went in and spoke to the owner, explaining what we needed. No Problem! What a feast! Several dishes with tofu, mushrooms, rice noodles etc. None of these listed on the door menu. We were treated like royalty, feeling we were eating as the family did.
Sam Turnbull says
That's amazing!!!
Adam says
This is an excellent post! We especially like that you mentioned a bunch of different cuisines because we've found that many international cuisines are super vegan-friendly by default.
Another thing we've learned while traveling around the world as vegans is that Starbucks often times is a savior when there is nothing else around. Obviously, they mostly serve drinks but soymilk tends to fill you quite a bit and, lately they've started adding more and more vegan-friendly food options in locations all over the world!
Sam Turnbull says
That's great to know, Adam! Thanks for the tip 🙂
Vickie says
U gotta be carful about potatoes. I worked a restaurant where they rolled the potatoes in pork fat to make the salt stick.
Sam Turnbull says
That's why it's always important to ask 🙂
James says
I think the only way you can be 99 percent sure at a non vegan restaurant is to just order water.
Troy says
I would love to hear your feedback on the following issue after getting into a bit of a debate with a vegan friend (I myself am vegetarian, but not incredibly strict). I've worked in a dozen restaurants over a dozen years in my life, and the reality is you probably aren't getting truly vegan items at most of the types of restaurants you listed above if you aren't going above and beyond to ensure you are (I find most of my vegan friends don't). You mentioned to ask first, and that's great advice, but any number of dishes you listed are probably not truly vegan, because if they're fried, they're being fried in the same fryers as meat items. If they're prepared in a wok, they're being prepared in a wok that also prepares meat items. If it's a grilled item, it's not being grilled in a meat-free environment unless specifically requested. The same goes for just about any menu item at any restaurant that isn't strictly vegan. The vast majority of kitchens, I would wager over 85%, are not going to go out of their way to ensure a menu item, even if they tell you its vegan, is truly prepared vegan unless you specifically ask them to do so. Many employees will tell you such and such sandwich is vegan, but does the server (or cashier at a fast casual place) really know if their buns have no whey in them (as most processed american bread products do)? So is it more important to actually be vegan, which is way more difficult than your article makes it seem, or to be able to say you're vegan, even though all those fried foods, all those sandwiches, all those asian dishes, are actually prepared in meat-tainted environments? I am genuinely interested if ignorance is bliss in this case, or if you think it's okay to say you're vegan if you aren't really strictly vegan, etc.? My friend wanted to assume the types of Chinese "vegan" entrees you mention at a standard cheap Chinese eatery were prepared meat-free. That's an incredibly unsafe assumption if being truly vegan is important to you. How does one reconcile this? Thank you in advance for letting me know your thoughts on the matter.
Fabs says
There are many different types of vegans, some do have a problem with their food being prepared in the same stations as non vegan food, I do not. My goal was always to be, healthier, conscientious of our planet, and not be an asshole in social settings . My whole family is vegan, and among the five us there are different “rules”. Veganism is not one size fits all is what I’m saying.
Sam Turnbull says
The original definition of veganism by Donald Watson: “Veganism is a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose.” It doesn't say it's about being perfect, it's about what is "possible and practicable".
Unfortunately, in today’s animal product based world, it’s basically impossible to be 100% perfectly vegan in every way. There are animal products in tires on cars, gelatin in the film at movie theatres, and many vegetables are still grown with animal-based fertilizers, for example. Does that mean that if I drive a car, go to the movies, or eat vegetables that I am not vegan? No.
For me, eating at a restaurant that also serves animal products is no different than eating at my parents' house. Yes, they prepare meat in the same kitchen, but if they make a vegan option (which they always do), I will happily enjoy it and be grateful. Sure, maybe it's a bit of a bummer or a bit gross if your vegan restaurant dish might come into contact with something non-vegan, but for the most part, I have found restaurants extremely accommodating. And because of that, I can eat out with friends, family, or in a location that might not have any vegan restaurants, and am therefore able to continue my vegan life as much as possible and practibable. You are voting with your dollar. The more people that purchase the vegan options, the more available vegan options will become- it's supply and demand.
Everyone may have a different opinion or preference on this and that a-ok. There are no rules about being vegan, it's all about doing the best you can.
Hope that helps!
Laura Ferejohn says
I agree with you. As long as I don't order (and pay) for any animal-based dish, I am fine with getting the best accommodation I can.
It seems to have become easier these days for 2 reasons. First, veganism is becoming far more accepted and popular in general and second, eating out is expensive and restaurants need to do what they can to get customers to come in and are more than happy to do what they can to encourage customers to come back. Simply refusing to work with a customer is shortsighted and bad business. If I went to a restaurant and they refused to help me, I'd leave and would never return.
Also, I find that when I go to the same place often and become a "regular" and I've been polite and as reasonable, they are happy to make suggestions, sometimes things I hadn't even considered.
Emily says
I know this is a bit late, but as I'm reading the comments, I would also like to point out that there are some people that are vegan for other reasons, medical problems/diseases included. There are some that have never had any intention of choosing the vegan lifestyle but eating a vegan diet is much better than allowing a disease or medication to dictate your life.
Just thought I would throw that out there!
Karimeh Grados says
Wonderful article!!
I just wanted to point out that hummus is middle eastern and not Greek.
Sam Turnbull says
Apparently, that's something to be debated according to this article! Haha. Whomever originally invented it, I'm just glad they did!
BeverlyAnn Elwazani says
At most restaurants I ask about the rice. Many places use animal stock or butter. Also, Some Italian places have dairy in pizza dough and house "Red Sauces". I LOVE your sight and have passed it on to several friends!!
Sam Turnbull says
Great tip! Thanks so much, BeverlyAnn! I really appreciate it 🙂
Isabella Biava says
Hello Sam,
I love this article and I would love to feature it on my blog. Here is an example of how it works. https://www.boundlessroads.com/tips-tricks-veggie-friendly-healthy-diet/
I write an excerpt of your post in this page and I link it to your full post. in the link I sent you is how I did it with others. Let me know if that's fine for you. thanks a lot
Isabella
Sam Turnbull says
Hi Isabella, for sure. Sharing is always welcome. Just make sure you are meeting my requirements by checking them out here and you are good to go. Thanks!
Mika says
Hi Sam,
I thought that tomato sauce in an Italian restaurant would be safe - but guess what - some of them add BUTTER to tomato sauce. Took me by surprise...so was glad that I asked and that my server was informed.
BTW, came across your site when I went completely plant-based in November and was looking for recipes.
Picked up you book and sent a few of my friends your way. You've got a great thing going!
Sam Turnbull says
Yikes! It's always a good idea to ask. 🙂 Thank you so much, Mika! So happy you are enjoying my recipes!
Karen says
I was at an event where most of the buffet foods were chicken, beef, etc. So, the pasta with marinara sauce seemed like the best option. Nope. They used beef stock. In the marinara!! :-/ It was salad for me that night. Eating out can be challenging, so thanks for all your great suggestions, Sam!
Sam Turnbull says
Oh that's so frustrating! You're most welcome, Karen 🙂
Jazz Haley says
Great tips! Also be careful at Mexican restaurants as they add milk to the refried beans *a friend that works at a Mexican restaurant told me*
Sam Turnbull says
Woah crazy! That's why it's always good to call ahead and be clear that you are vegan.
Nicole says
Excellent article! Great info! Positive spin on every aspect!! Great organization and layout of info!
Sam Turnbull says
Thank you so much, Nicole 🙂
Madeline Szyszkowski says
Hi do you think you could add a seafood restaurant to the list? I’m not sure what to do when going to a seafood restaurant :(. Thanks so much for your consideration! :))
Sam Turnbull says
I would definitly recommend calling ahead, and making sure they have options for you 🙂
Angie says
hi Sam!
Just on a side note, Moussaka is made with Bechamel sauce, which is made with milk so I wouldn't recommend it 🙂
Love your post!
Angie xo
Sam Turnbull says
Thanks so much! I didn't realize that, thanks for the heads up, I have removed it from the post 🙂
Angie says
Awesome! Have a great day 🙂
Fatma Alaa says
There's another version of Musaqaa where green peppers, eggplants and potatoes are fried then we add tomato sauce on top. It's very delicious & eaten with flat bread or rice.
NG says
The Greek version is made with bashamel but not the Egyptian /middle eastern version. But some egy restaurant make it with minced meat. You have to ask first.
Cora says
This sounds really tasty. I have to try it out!
Sam, thank you for a wonderful post! I'm phone shy as well but that is a great tip!
Lainey says
Hi Sam!
I came across your article while researching information to create a similar Guide for the 4,000+ members of the Plant-Based Nutrition Support Group in Michigan (pbnsg.org). Your article is so thorough, I'd prefer to provide them with a link to it! Any chance you'll be updating it anytime soon to include the additional great suggestions in the Comments section? Thank you for the extraordinary good that you do!
Sam Turnbull says
For sure, feel free to share a link to this post and any post on my site. 🙂
Ashley says
Regardless of whether you pick the restaurant or not, looking up the menu online beforehand is a great way to ensure you make a better meal choice. BTW, this is an amazing article pack of informative details..
Sam Turnbull says
Thank you so much, Ashley 🙂
Cree says
Love the article but have you looked into GMO and what that means. Some of the foods you recommend like veggie egg rolls are fried in canola oil. 90% of canola is GMO. GMO have been shown to cause tumors and possibly cancer in rats. Check out the Non GMO project for common foods that contain GMO.
Sam Turnbull says
Hi Cree, this article is simply about how to eat vegan and is not focused on GMO's, but it's always good to be aware of your own dietary concerns.
Debbie Grey says
Ob fried foods - always ask if the restaurant has a separate fryer for vegetables. Sometimes there is only one; wings, fries and all. Some restaurants use tallow or lard or a "mixed oil" in the fryer. Couple of places I never even made it through the door, which was where the smell of the oil hit me.
Mahendra says
All those vegans who want to experiment with Food are warmly welcomed to India, where 50% of the populace are Lacto Vegetarians, from street food to Fine dines a large chunk of dishes are vegetarian, just ask them not to add Ghee and voila you have your vegan food. To name a few items-
Chaats ( Bhelpuri, Samosa chat, panipuri)
Dosa
Idli- Vada - Sambhar
Aloo tikki
Gulab Jamun
Jalebi
Rajma- shawl
Veg Biryani
Malai Kofta
Kaju curry
Vada pav
Aloo Paratha
Pakoras with Pudina chutney
Hell we even have a Veggie Burger in Mcdonalds!
Sam Turnbull says
I love it!! I want to come! Thanks for sharing, Mahendra 🙂
Eliza says
This is so helpful! (I'm saving your comment and googling all these).
Thanks 🙂
Sam Turnbull says
You're most welcome! Glad you find it helpful 🙂
mpun27 says
That is very nice Mahendra! However, some of the items listed are heavily milk based , Vegans do not eat milk or milk based products like yogurt, butter, ghee or paneer. For example, gulab jamuns are deep fried milk solids in a syrup. Malai kofta, is vegetable dumplings in a rich cream-based sauce. Jalebi may contain yogurt starter and may be fried in ghee, that needs to be checked. Veg biryani may contain yogurt and/or ghee. Also, aloo parathas may be buttered. While vegetarian food is easily available in India, vegan foods may not be understood as easily. South Indian foods such as dosa, idli and sambar are morel likely to be vegan.
Sam Turnbull says
Great info, thanks!
Jas says
Once you've been vegan for a while (I have for 10 years) you get so expert at this, it's just 'how you roll', lol.
I used to get a little anxious. But knowing a bit about the different cuisines and how things are made helps to identify what is likely to be in it. I find now even my (non-vegan) friends know what to say when they are making a booking, which is really lovely and means I don't have to make a seperate call.
Very useful article, I wish I'd seen it 10 years ago!
Sam Turnbull says
Thank you so much!
Peter says
This helped. Can you write back just to say hi?
Sam Turnbull says
Haha, absolutely, hi Peter!
rebecca says
I hate to add to all the comments about 'vegan' products actually being prepared in a non-vegan way, but many restaurants will cook pasta, potatoes and rice in meat flavored broth for added flavor. And almost all soups will have a meat broth base unless otherwise noted. I even went to one restaurant recently where I found out that the carrots and broccoli were steamed over chicken broth - yuck. That one really surprised me. So be sure you always, always, always ask! So many servers/cooks/restaurants still don't get what vegetarian or vegan really mean.
Which is why I love the calling ahead idea! I am definitely going to start doing that.
Sam Turnbull says
Yes, there can always be some un-fun surprises. Calling ahead is my preference as well 🙂
Jim says
There's a Thai/south Asian restaurant near me that offers a Pho. They would only need to modify the broth, which is made of fish, to turn the dish vegan. They say that some of their items are vegan, but I really want this item. When I asked them if they could add more vegan options to the menu, the person said they could ask the owner. But it didn't seem like they were going to.
Should I pursue this further or just let it go? Their menu as a whole is very veganizable, which is why I feel like they should be able to accommodate.
Sam Turnbull says
Personally, I would just make my own pho, here's my recipe. It's always good to request vegan options, so they see there is demand. I don't think pressuring them into making more vegan options would do much, however. If they get lots of requests for vegan options, that will make the biggest difference.
Jim says
It looks great! But I don't see myself putting in the effort to cook it. I'll just go without the pho.
Vinita Damodaran says
Great article! Do you find though that you have to let go of being fussy about additives? Because restaurant staff aren't going to know what tiny additives are in their ingredients!
Sam Turnbull says
In Toronto, veganism isn't super weird anymore, so I generally find that restaurants will already have a vegan item on the menu, or already have suggestions up their sleeve. If I am ordering something that might contain an ingredient the chef may not think about I will point it out. So for example, if I order Thai food, I will clarify that I don't want egg noodles and fish sauce. I find it works for me!