Vegan and Vegetarian Travel: Eating Well Around the Globe

I spent my first day in Tokyo as a vegetarian eating convenience store rice balls and a packet of edamame, convinced that Japan was a culinary wasteland for anyone who did not eat fish. I was wrong. By the end of a three-week trip, I had eaten some of the best meals of my life, all entirely plant-based. The secret was knowing where to look, what to ask for, and how to work with a food culture that does not have a word for "vegan."

"Nothing will benefit human health and increase the chances for survival of life on Earth as much as the Change to a vegetarian diet." — Albert Einstein

Southeast Asia: A Vegetarian Paradise

Southeast Asia is arguably the easiest region in the world for vegetarian and vegan travelers, and Thailand is the standout. The concept of "jay" (vegetarian Buddhist) food is deeply embedded in Thai culture. Look for restaurants with yellow flags displaying the Thai number 17 in red, which indicates a jay kitchen. These restaurants serve food that is vegan by default: no meat, no fish sauce, no egg, and no dairy. In Bangkok, the Jay Fai area near Chinatown and the vegetarian stalls at the Or Tor Kor Market offer extraordinary variety. A plate of pad thai made with rice noodles, tofu, bean sprouts, and tamarind sauce costs 40 to 60 baht (about $1.10 to $1.70) and tastes better than most meat versions.

Chiang Mai in northern Thailand is a vegetarian hub with dozens of dedicated vegetarian and vegan restaurants. Pun Pun Restaurant, near Wat Suan Dok temple, serves a rotating menu of northern Thai dishes made entirely from organic ingredients grown on their own farm. The khao soi gai (northern Thai coconut curry noodle soup) made with tofu and seasonal vegetables is the best I have tasted anywhere. A main course costs 80 to 120 baht ($2.20 to $3.30). Anchan Vegetarian Restaurant, also in Chiang Mai, offers a cooking class where you learn to make four dishes, including a green curry and a papaya salad, for 1,000 baht ($28) per person.

In Vietnam, the tradition of "an chay" (vegetarian eating) is tied to Buddhist practice, and on the 1st and 15th of every lunar month, many restaurants switch to entirely vegetarian menus. In Ho Chi Minh City, Hum Vegetarian Restaurant in District 1 and An Lac Da Vi in District 3 serve vegan versions of Vietnamese classics: pho with mushroom broth, banh mi with marinated tofu and pickled vegetables, and fresh spring rolls with peanut sauce. In Hoi An, the morning market has a vegetarian section where you can point at ingredients and the vendor will cook a custom stir-fry for 30,000 to 50,000 dong ($1.20 to $2.00). The key phrase to learn in Vietnamese is "an chay," which immediately communicates your dietary needs.

India: Where Vegetarian Is the Default

India has the highest percentage of vegetarians of any country on earth, with an estimated 30 to 40 percent of the population following a vegetarian diet. In Gujarat and Rajasthan, vegetarian food is the norm rather than the exception. In Udaipur, a rooftop meal of dal baati churma (lentil curry with baked wheat bread and a sweet crumble) at Jagat Niwas Palace costs about 350 rupees ($4.20) and is entirely vegetarian. In Jaipur, the Laxmi Mishthan Bhandar (LMB) restaurant has been serving vegetarian thali plates since 1954, and a complete meal with dal, vegetables, rice, bread, and dessert costs about 250 rupees ($3.00).

South India is a particularly rewarding destination for vegan travelers because the traditional cuisine relies heavily on rice, lentils, coconut, and vegetables, with minimal dairy. In Kerala, a traditional sadhya feast served on a banana leaf includes up to 26 dishes, all vegan except for the payasam dessert, which contains milk. At local restaurants in Kochi and Thiruvananthapuram, a sadhya costs 150 to 200 rupees ($1.80 to $2.40). In Chennai, the Saravana Bhavan chain serves dosa (fermented rice crepe) with sambar (lentil stew) and coconut chutney for about 100 rupees ($1.20). The plain dosa is vegan, and the masala dosa can be made without ghee on request.

The challenge in India is dairy, specifically ghee (clarified butter) and paneer (cottage cheese), which are used extensively in North Indian cooking. If you are vegan rather than vegetarian, you need to specify "no ghee, no paneer, no milk, no curd" when ordering. The Hindi phrase "main shakahari hoon, doodh aur paneer nahi khata" (I am vegetarian, I do not eat milk or paneer) communicates this clearly. In tourist areas like Goa and Rishikesh, many restaurants now have separate vegan menus, and apps like HappyCow make finding them straightforward.

Europe: Beyond the Salad Bar

Europe has undergone a plant-based food revolution in the past five years, and the change is most visible in Berlin, which has more vegan restaurants per capita than any other city in Europe. At Lucky Leek in Prenzlauer Berg, the tasting menu changes monthly and has earned a Michelin recommendation for its creative vegan German cuisine. A five-course dinner costs about 45 euros ($49). At Ataya Caffe in Kreuzberg, the vegan brunch menu includes shakshuka made with tofu scramble, avocado toast with cashew cream, and fresh juices. In Berlin, even traditional currywurst shops now offer vegan versions, and the chain Vego has multiple locations serving vegan versions of German classics.

London has become one of the best cities in the world for vegan dining. Mildreds in Soho has been serving vegetarian and vegan food since 1988, and their Sri Lankan sweet potato curry is a perennial favorite. A main course costs 14 to 16 pounds ($17 to $20). Gospel Green in Ealing is an entirely vegan pub serving Sunday roasts with seitan, Yorkshire pudding, roast potatoes, and gravy. For fine dining, Gauthier Soho offers a vegan tasting menu at 75 pounds ($95) that has been praised by critics who are not themselves vegan. The key resource in London is the app Vanilla Bean, which lists over 2,000 vegan and vegan-friendly restaurants across the city.

Italy presents a particular challenge because the cuisine is so deeply tied to dairy and wheat. But even here, the options have expanded dramatically. In Rome, Ops! Bistrot serves entirely vegan Italian food, including a carbonara made with cashew cream and a lasagna with tofu ricotta that would fool most omnivores. A pasta dish costs 12 to 16 euros ($13 to $17). In Florence, the Mercato Centrale has multiple vegetarian stalls, and the vegan stall on the upper floor sells excellent farro bowls and vegetable antipasti. In smaller Italian towns, the trick is to order "primi piatti" (first courses) like pasta e fagioli (pasta and bean soup) or ribollita (bread and vegetable stew), which are traditionally vegetarian and often vegan.

Latin America: Beans, Rice, and Beyond

Mexico has a strong tradition of vegetable-based cooking that predates the Spanish conquest. Traditional dishes like pozole (hominy stew), tamales filled with beans or squash, and chiles rellenos stuffed with cheese or vegetables are naturally vegetarian. In Mexico City, the Mercado de la Merced and Mercado de Jamaica have enormous produce sections, and many stalls will prepare a vegetarian meal on request. The restaurant fully vegan restaurants like Por Siempre Vegana in Roma Norte serve creative Mexican dishes like jackfruit tinga tacos and nopal (cactus) salads. A taco platter costs 120 to 160 pesos ($7 to $9).

In Peru, the traditional diet of the Andes is heavily plant-based, with quinoa, potatoes (of which Peru has over 3,000 varieties), corn, and beans forming the staple diet. In Cusco, the Green Point restaurant serves a daily set menu for 25 soles ($6.70) that includes a soup, a main course, and a dessert, all vegan. In Lima, which is emerging as a global gastronomic capital, the vegetarian scene has exploded. Alma Zen in Miraflores serves a tasting menu that reinterprets Peruvian classics like lomo saltado and causa with plant-based ingredients. A seven-course dinner costs about 120 soles ($32).

Brazil's abundant tropical fruits and vegetables make it a rewarding destination for vegan travelers. In Sao Paulo, the municipal market (Mercado Municipal) has fresh fruit stands selling acai bowls, tropical fruit salads, and freshly pressed sugarcane juice. The city has over 300 vegetarian and vegan restaurants listed on HappyCow. In Rio de Janeiro, Teva in Ipanema serves vegan versions of Brazilian feijoada (black bean stew) and coxinha (chicken-style croquettes made with jackfruit). A main course costs 35 to 50 reais ($7 to $10). The key phrase in Portuguese is "sou vegetariano" (I am vegetarian) or "sou vegano" (I am vegan).

Practical Tips for Plant-Based Travelers

Learning a few key phrases in the local language is the single most effective strategy for eating well as a vegetarian or vegan traveler. In addition to "I am vegetarian/vegan," learn to say "I do not eat meat, fish, eggs, or dairy" and "Does this dish contain fish sauce/stock?" In many Asian countries, fish sauce and shrimp paste are used as seasonings in dishes that appear to be vegetarian. In Thailand, asking for "jay" food avoids this problem entirely, because jay cuisine excludes all animal products by definition. In Japan, where fish stock (dashi) is used in almost everything, the phrase "katsuo dashi nuki" (without bonito stock) is essential, though it will limit your options at many restaurants.

Packing snacks is underrated. I always carry a supply of energy bars, nuts, dried fruit, and instant noodles in my luggage. In countries where vegetarian options are scarce, like rural Japan, Mongolia, or parts of Central Asia, having backup food prevents the situation where you go hungry because nothing available meets your dietary requirements. Instant miso soup packets, peanut butter, and crackers are lightweight and have a long shelf life. In a pinch, convenience stores in most countries carry fruit, bread, and sometimes soy milk or almond milk.

Be flexible about nutrition while traveling. At home, you might follow a carefully balanced whole-food plant-based diet. On the road, especially in developing countries, you may need to accept that your options are limited and that eating enough calories is more important than eating perfectly. If the only vegetarian option at a rural guesthouse in Nepal is dal bhat (lentil soup with rice) three meals a day, eat it and be grateful. You will not develop a nutritional deficiency in two weeks. The stress of refusing food and going hungry is worse for your health and your trip than eating white rice for a few days.

Resources and Apps Worth Downloading

HappyCow is the most widely used app for finding vegetarian and vegan restaurants, with listings in over 180 countries. The free version shows basic listings and reviews, while the premium version ($4/month) adds filters for vegan-only restaurants, online menus, and offline access. In my experience, the reviews are reliable and up to date in major cities, though coverage in rural areas can be sparse. I always download offline maps for my destination in advance, so I can find restaurants even without internet.

The Vanilla Bean app is specifically designed for London and covers over 2,000 venues with detailed menus and reviews. For the United States, the VegOut app aggregates reviews from multiple sources and includes filters for cuisine type, price range, and distance. In India, the VegRoutes website and app list vegetarian restaurants and pure-veg hotels across the country, which is helpful because the concept of "pure veg" (no meat, no eggs, but dairy is fine) is distinct from "vegan" and is the more common category in Indian food culture.

Instagram and TikTok have become surprisingly useful tools for finding plant-based food while traveling. Searching hashtags like #vegan[cityname] (for example, #veanbangkok or #veanberlin) reveals recent posts from locals and travelers with specific restaurant recommendations, photos of dishes, and sometimes the exact location within a market or food hall. I have found more good restaurants through Instagram hashtags than through any guidebook. Follow a few local vegan food accounts for your destination before you arrive, and you will have a curated list of recommendations waiting for you.