How to Eat Out As a Vegan

Co-authored by Claudia Carberry, RD, MS

Last Updated: July 19, 2020 References

Over the past decade, veganism has boomed in popularity, growing by over 600% in countries like the United States.^{[1]
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Research source} Despite this, many restaurants are still lagging behind, offering few or no vegan options. Thankfully, some alternatives do exist for more animal-conscious customers. Though not always easy, knowing where to dine and what meals to look for will help you enjoy eating out while sticking to your diet.

Method 1

Method 1 of 2:

Eating at Non-Vegan Restaurants

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Check the menu for vegan options. Before going out, check the restaurant’s menu to see if they have any vegan or vegetarian options. If there is no vegan or vegetarian section, look for items listed as “Fresh” or “Low Calorie” instead, as they often contain items with no meat or animal byproducts. Some restaurants print animal-free options in a different color or mark them with a small symbol like a “V” or leaf.
- For large restaurants and chains, check their website for current menu offerings.
- For small eateries without a website, menus are often posted to Yelp or available at the restaurant itself.
- Avoid eating at restaurants with set menus since your options may be limited to non-vegan dishes.
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Call ahead to ask if the restaurant can accommodate your needs. Unless the restaurant lists cooking ingredients on their menu or website, play it safe and call ahead. Some restaurants that seem vegan-friendly cook with animal byproducts, while others do not or can offer substitutions for individual customers. When checking, some questions to ask include:^{[2]
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- “Do you offer vegan-friendly menu items?”
- “Do you cook with butter or animal-based fats?”
- “Do you offer cooking substitutions for vegans?”
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Be clear with the server about your dietary needs. Unless you’re ordering an explicitly vegan option, make sure the server knows about your specific dietary needs. Though it may seem embarrassing, especially in areas where being vegan is less common, clarity helps the staff member know what to tell the chef. Plus, you have nothing to be ashamed about! This cuts down on cooking mistakes and will make the outing far less frustrating for everyone.^{[3]
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Order common vegan menu items. Though your options may be limited, most restaurants offer at least one or two common vegan dishes. In addition to generic house salads, look for vegetable platters and stir-fries, fruit salads, rice dishes, sandwich wraps, and non-dairy bread items.^{[4]
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- When ordering a dish, make sure any accompanying sauces or dressings fit your diet criteria.
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Ask your server to substitute vegan ingredients in place of meat and animal byproducts. At most restaurants, unless you’re in the mood for salad, you’ll have to make alterations when ordering. When talking to the server, you can ask to remove a specific item or substitute one item for another. Some restaurants charge for substitutions, so check with the server before finalizing your order. Some common meal alterations include:^{[5]
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- Substituting vegetable oil in place of butter.
- Substituting tofu or beans in place of meat.
- Substituting plain rice or potatoes in place of dairy-based sides.
- Removing eggs, cheese, sour cream, or non-vegan sauces.

Method 2

Method 2 of 2:

Finding Vegan-Friendly Restaurants

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Look for vegan and vegetarian restaurants. For most vegans, the best fine dining options come from specialty restaurants catering to their specific diet. Unlike traditional eateries, these restaurants use vegan options by default or have the ingredients and knowledge necessary to make tasty substitutions.^{[6]
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- Websites like HappyCow and Urban Tastebud offer extensive lists of vegetarian and vegan restaurants separated by location.
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Try traditional Middle Eastern and Ethiopian restaurants. With the notable exceptions of lamb and entrees served with tzatziki, many traditional Middle Eastern and Ethiopian dishes are free from meat or animal byproducts. Look for items like injera, hummus, baba ghanouj, tahini, and falafel.^{[7]
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- When ordering falafel, make sure that the restaurant prepares them Middle Eastern style, not Greek style with a yogurt-based dressing.
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Try Mexican, Italian, and Indian restaurants. Because their dishes often revolve around vegetables and grains, many Mexican, Italian, and Indian restaurants are vegan friendly. Be aware that some restaurants, even traditional ones, use ingredients like chicken stock, egg whites, cheese, and milk to lower their expenses or alter the taste of a dish, so call ahead to make sure their food is vegan-friendly. When dining, try dishes like:^{[8]
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- Fried rice and refritos with guacamole at Mexican restaurants.
- Spaghetti with marinara sauce and garlic bread at Italian restaurants.
- Chana masala with basmati rice and papadums at Indian restaurants.
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Look for vegan-friendly chain restaurants. Casual dining and fast food chains are rarely thought of as vegan-friendly. However, because they serve standardized food, it’s easy to know what items will meet your needs and what you need to avoid. Some vegan-friendly dishes include:^{[9]
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- French fries from restaurants like Burger King, Hardee’s, Jack in the Box, Wendy’s, and Denny’s.
- Black bean based products from restaurants like Taco Bell, Subway, Chipotle, TGI Fridays, and The Cheesecake Factory.
- Cheese-free marinara pizzas from Little Caesars, Papa John’s, and Pizza Hut.