Here are some helpful tips for how to eat out as a vegan! You can almost always find something to eat, anywhere. Read on for some creative tricks to try when on the go!
This guide will help you whether the restaurant is fine dining, fast-casual, fast food, food truck, or any other type. There are so many plant-based options that can be found across many cuisines.
Choosing to be a plant based was one of the easiest decisions I’ve ever made. However, eating out vegan didn’t initially seem so smooth, but it is!
I was able to quickly change what I ate at home by only buying vegan items.
However, that same control was out of my hands when the food came from other kitchens. I found myself not knowing what or how to order.
I also felt a bit embarrassed about potentially being viewed as a “difficult” customer. All that is different now as I am so proud to be part of this rapidly growing body of change-makers. I no longer care about standing out because the cause is worth it!
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A Note About Communication
Of course, some of us might be lucky enough to live in cities that are considered vegan-friendly. Unfortunately, this isn’t always the case.
Many of us will find ourselves somewhere that isn’t necessarily known for vegan food. Maybe it’s where your friends want to eat or maybe it’s all there is while traveling.
Undoubtedly, I have noticed an uptrend in vegan options at many restaurants. I think the food industry is hearing us and catching on to the direction that society is headed.
No worries, if you happen upon a restaurant that isn’t quite caught up yet with offering vegan options. Indeed, restaurants are all in different stages.
This is as an opportunity to offer some ideas that might encourage them to add to their menu. When I go out to eat, I am kind and patient toward the restaurant employees about my lifestyle.
Although I certainly carry a high level of passion for the ethical treatment of animals, I intend to be positive and celebrate any small gain.
I do think it’s so important for us to let the restaurants know that we are looking for vegan options. Usually, restaurants will make an effort to serve what their patrons are requesting.
Nevertheless, if they continuously hear vegan queries, they are more likely to add these options to their menus.
Confusion About Veganism
One thing you may notice is some confusion about what vegans do or don’t eat. Very often, I have had to explain that vegan food does not include any ingredients derived from animals.
Many people seem to confuse veganism with gluten-free diets. I was offered a cheeseburger on a lettuce wrap instead of the bun one time at a burger place. The sweet young employee thought I needed a gluten-free meal, which is why he suggested a replacement for the bun. I kindly explained the difference to him and ordered the fries!
How To Eat Out As A Vegan
Along my vegan journey, I have had to learn how to analyze menus, get creative with my meals, and communicate my needs to the restaurant employees.
Finally, here are my best tips for getting a delicious and filling meal as a vegan. This may seem like a lot of steps at first, but it will become second nature, I promise!
1. Study the Menu
Try to familiarize yourself with the menu ahead of time. Restaurant websites or online search engines usually have images of the menus. Look for items that are identified as “vegan,” or have symbols such as a “v,” or a plant image. Check the key at the bottom of the menu that explains whether they mean vegan or vegetarian.
2. Look for a separate vegan/vegetarian menu
Check for a separate vegan/vegetarian menu on their website or online. See if the vegetarian items can be modified if you can’t find anything that’s vegan. The restaurant may not have this particular menu online, but they might at the restaurant.
3. Find a nutrition or allergen menu
If the restaurant only has one standard menu and you aren’t seeing too many online options, check for a link that has nutritional information for the food items. Most fast-food restaurants have this on their website. It’s a reliable source to look into for potential dairy or egg ingredients in otherwise naturally assuming vegan items.
4. Call the restaurant before you go
If you aren’t finding too much information online, go straight to the source by calling them. I usually ask to speak to the manager or chef. Calling can also be helpful for the restaurant to know that customers are asking about vegan options.
Call to verify that the dishes you’ve already identified are indeed vegan. Or, you might ask them what they suggest for you. If they are drawing a blank as far as what you can eat, suggest something they might create. How amazing would it be if a vegan item was eventually added to the menu because of you?
5. See what other vegans have eaten there
You can do an online search for vegan options at the restaurant for some ideas to plan for. Perhaps another vegan has already done some research on this restaurant’s menu and they’ve written about it. Check social media groups, blogs, yelp, or google reviews. I still highly suggest that you call the restaurant to verify this in case the recipe or menu has changed.
- Stay in the know by joining a local vegan group on social media.
- Search “vegan” within your map app on your phone. This will usually pull up restaurants that have something vegan on their menu or comments about it.
- Use vegan apps such as Happycow, or do an online search such as “vegan in Austin” to see what comes up.
6. Get creative about your meal
You might combine a few side dishes to form a balanced meal. For example, you can combine rice, beans, and vegetables. Or you can ask for your taco/burger to come with extra avocado instead of meat.
Don’t ever hesitate to ask if the chef can make you something vegan. I have been to many restaurants where the kitchen gladly whipped up a vegan meal for me that wasn’t even on the menu.
Surely, most restaurants want to please their customers by providing a delicious meal. This will make customers want to come back for more and tell their friends about it.
7. Eat before you go, if you must
If you don’t think you’ll find anything to eat at the restaurant, curb your appetite by eating at home. This way, you can enjoy your time with family and friends without an empty stomach.
You can simply order a fun drink to sip on while you visit with each other. You might kindly let the server know why you aren’t eating anything.
I’m sure this feedback would be helpful for the restaurant owner to know, especially because this is a sure sign that you or your money may not be back.
A Few More Tips…
- Unless it has a vegan symbol on the menu, always verify! The dish may have somehow included animal products in its preparation.
- Make sure to let your server know that you’re a vegan when ordering. They can help make sure your meal is vegan.
Common Vegan Foods Amongst Various Cuisines
- American: veggie burgers/wraps, fries, grilled veggies
- Watch for dairy and eggs in breading for fried pickles, egg in veggie patties, dairy in the buns, tater tots with eggs as a binder
- Brunch: avocado toast, oatmeal/cereal with plant milk, fruit, smoothies, toast with jam, plain bagels
- Watch for toast made with dairy, oatmeal prepared with milk
- Chinese: vegetable spring rolls, vegetable tempura, tofu fried rice, noodle dishes, sesame balls
- Watch for fish sauce in dishes, and egg or dairy in the tempura batter
- Greek: veggie kabobs, pita bread, greek salad, hummus with veggies, vegetable gyros, baba ganoush
- Watch for dairy in the pita, feta in dishes, dairy yogurt in dips and dressings
- Indian: dolsas, vegetable samosas, vegetable pakoras, dal, kitchari without yogurt, biryani with vegetables, masala dosa, chana masala, curry, rice
- Watch for ghee or fish sauce in curries and soups, naan made with dairy
- Italian: veggie pizza without cheese, pastas with marinara, side salads, vinaigrette or balsamic dressing, bread or rolls
- Watch for homemade pastas, bread, or rolls made with egg or dairy, some marinara sauces might have meat stock
- Japanese: miso soup without fish sauce, edamame, vegetable sushi roll, white rice, fried rice without egg, vegetable tempura, tofu or vegetable ramen
- Watch for dishes that contain dashi (blended meat stock), bonito fish flakes, oyster sauce, egg or dairy used in the tempura batter, meat stock in ramen
- Note: although the name is deceiving, eel sauce is not really from eel. It is made with sugar, soy sauce, and mirin.
- Watch for dishes that contain dashi (blended meat stock), bonito fish flakes, oyster sauce, egg or dairy used in the tempura batter, meat stock in ramen
- Korean: vegetable fried rice without egg, white rice, pickled vegetables such as kimchi and potatoes, vegetable ramen
- Watch for hidden fish sauce, meat stock used in the ramen
- Mexican: veggie fajitas, veggie enchiladas without cheese, beans, rice, tortillas
- Watch for lard or dairy in the beans, chicken stock in the rice, lard in the tortillas, gelatin in margaritas
- Seafood: side salads, fries, veggie sandwiches, rolls
- Watch for fries that may have been battered in egg and dairy-based breading, rolls or bread with dairy ingredients
Vegan Drinks with Alcohol
Check Barnivore to see if beverages with alcohol are vegan. Here are some common drinks I know and trust to be vegan:
- Wine: Natura, Layer Cake, Barentura, and Costello del Poggio
- Beer: Coors, Corona, Guinness, Yuengling
A Few Vegan Options At Restaurants
- Blaze Pizza: red sauce, vegan cheese, and all the veggies
- Burger King: Impossible burger without cheese or mayo, fries, french toast sticks
- Carrabas: bread with oil and herbs, Italian salad with vinaigrette dressing, linguine Positano without parmesan
- Cheesecake Factory: Korean fried cauliflower without ranch, vegan cobb salad
- Chick-fil-A: cool wrap without cheese or chicken with vinaigrette dressing, waffle fries, kale crunch salad
- Chipotle: sofritas burrito with brown or white rice, brown or black beans, all the veggies, all the salsas, and a side of chips & guacamole
- Chuy’s: chips and salsa, been burrito no cheese or veggie enchiladas no cheese. See my Chuy’s guide here: https://serenetrail.com/how-to-eat-vegan-at-chuys/
- Jersey Mike’s: all the veggies with avocado instead of cheese
- Mellow Mushroom: hummus, veg out pizza, vegan greek salad, and tempeh hoagie
- Moes: tofu burrito with rice, beans, quinoa, and all the veggies
- Olive Garden: salad with olive oil & balsamic vinegar (no croutons), breadsticks, spaghetti with marinara, minestrone soup
- P.F. Changs: chili garlic green beans, Buddha’s feast, Thai harvest curry
- Subway: all the veggies on Italian bread with olive oil and mustard (no cheese)
- Taco Bell: bean burrito no cheese, cinnamon twists