How to Find Delicious Vegan Food While Traveling Abroad

Traveling to new countries opens up a world of exciting experiences, and one of the highlights of any trip is undoubtedly the food. But for those following a vegan lifestyle, navigating foreign menus and unfamiliar ingredients can pose a challenge. Whether you’re embarking on a long-term adventure, taking a vacation, or just exploring a new city, finding delicious vegan food while traveling abroad doesn’t have to be stressful or complicated. With a little preparation, curiosity, and flexibility, you can enjoy amazing plant-based meals no matter where you are in the world.

Here’s your ultimate guide on how to find delicious vegan food while traveling abroad:

1. Do Some Research Before You Go

One of the best ways to ensure you’ll have access to great vegan food during your travels is by researching your destination beforehand. The more you know about the local cuisine and food culture, the easier it will be to navigate menus and understand what you can (and can’t) eat.

• Learn About the Local Food Culture: Understanding the traditional dishes and cooking methods of the country you’re visiting will give you a head start. Many countries around the world have plant-based dishes that are naturally vegan or easy to modify. For instance, in India, you’ll find an abundance of vegetarian and vegan options, while Mediterranean cuisine often features plant-based staples like hummus, falafel, and tabbouleh.

• Use Vegan Travel Apps: Several apps and websites specialize in helping vegan travelers find plant-based options abroad. Apps like HappyCow, Vanilla Bean, and The Vegan Passport offer directories of vegan-friendly restaurants, cafes, and shops, often including reviews and photos. HappyCow, for example, has a global database that shows vegan restaurants, as well as places with vegan options, and lets you filter by location, dietary preferences, and rating.

• Google the Cuisine: Before you leave, search for vegan-friendly dishes specific to the country or region you’re visiting. For example, vegan sushi in Japan, vegan tacos in Mexico, or vegan pasta in Italy. By familiarizing yourself with key terms and common plant-based ingredients, you can spot vegan options even in places you might not have expected.

2. Know the Key Vegan Terms in the Local Language

Communication is key when you’re abroad, especially when it comes to food. While you can certainly try to use translation apps, learning a few important vegan-related terms in the local language can help you better navigate restaurant menus and ensure your meal is truly plant-based.

Here are some common phrases and words for vegan food:

• Vegan (English, and widely understood)
• Végétalien/Végétarien (French)
• Vegetariano/Vegano (Spanish/Italian)
• Veganer/Veganer (German)
• Vegetarier (Dutch)
• Vegan (Portuguese)
• Plant-based (Commonly understood term)

Also, make sure you learn how to say specific food-related terms like:

• No cheese = Sans fromage (French), Sin queso (Spanish), Senza formaggio (Italian)
• No milk = Sans lait (French), Sin leche (Spanish), Senza latte (Italian)
• No egg = Sans œuf (French), Sin huevo (Spanish), Senza uovo (Italian)

In countries like Japan or Thailand, where fish and seafood are commonly used in broths and sauces, knowing terms like “no fish” or “no shrimp paste” can make a big difference in helping you avoid hidden animal products.

3. Opt for Local Vegan-Friendly Dishes

Many cuisines around the world have naturally vegan-friendly dishes, and they can be the best place to start. From hearty stews to savory rice dishes, you’ll find that some traditional meals are easy to enjoy without making modifications. Here are a few examples of cuisines that offer great plant-based options:

• India: Indian cuisine offers a variety of flavorful vegan-friendly dishes. Many traditional dishes such as dahl (lentils), aloo gobi (potato and cauliflower curry), chana masala (chickpea curry), and saag tofu (spinach and tofu) are vegan. However, some may contain dairy products like ghee (clarified butter) or paneer (Indian cheese), so it’s important to ask for modifications.

• Middle Eastern: The Mediterranean and Middle Eastern regions have a wealth of vegan options. Dishes like hummus, falafel, tabbouleh, baba ganoush, and stuffed grape leaves (dolma) are plant-based and packed with flavor. Just be sure to ask if any dairy or meat is used in preparation (for example, lamb fat is sometimes used in rice dishes).

• Vietnam: In Vietnam, pho (noodle soup) can be found in both meat-based and vegetarian versions. Opt for the vegetarian pho or ask for a vegan version by requesting no meat and no broth made with animal products. Also, many traditional rice dishes are naturally vegan, such as com chay (fried rice).

• Mexico: Mexican cuisine offers many plant-based options, including tacos filled with beans, avocado, and grilled vegetables, guacamole, salsa, and tamales. However, cheese and sour cream are often added, so be sure to ask for them to be left off.

• Thailand: Thai cuisine has a variety of vegan-friendly dishes such as green curry with tofu, pad Thai, and papaya salad. Be sure to clarify if the dish contains fish sauce or shrimp paste, which are common ingredients.

4. Visit Vegan and Vegetarian Restaurants

Many cities around the world now feature vegan and vegetarian restaurants, and these can be a real lifesaver when you’re craving plant-based food. In larger cities, vegan restaurants often serve creative, regionally-inspired meals, making it easy to sample local cuisine without the worry of hidden animal products.

• Research in Advance: Use apps like HappyCow or Google Maps to search for vegan or vegetarian restaurants in the area. Reviews often provide useful insight into the best plant-based options.

• Ethnic Restaurants: Even if you’re not specifically looking for vegan food, ethnic restaurants (such as Indian, Middle Eastern, or Ethiopian) often have extensive plant-based menus, making them a great choice when you’re traveling abroad.

• Ask Locals: Don’t hesitate to ask local residents or your host for recommendations. Many people are more than willing to point you toward the best plant-based eateries.

5. Be Prepared to Customize Your Meals

While it’s always nice to find a restaurant that already has vegan options, you may sometimes need to get creative with your order. Don’t be afraid to ask for modifications or substitutions. Here are some tips to help you navigate menus more easily:

• Simple Substitutions: In many cases, you can ask for a dish to be made vegan by removing cheese, eggs, or meat. For example, in a pasta dish, you might ask for it to be made without cheese or with a tomato-based sauce instead of cream.

• Check Broths and Sauces: Many dishes, especially in Asian and European cuisines, use broths or sauces that contain animal products like fish, beef, or chicken stock. Be sure to clarify if you can substitute the broth with vegetable stock or request the dish to be made without it.

• Be Specific About Vegan Requirements: In some cultures, vegetarian and vegan diets are viewed as different, so be clear when you ask for “vegan” to ensure the dish is free from all animal products, including dairy, eggs, and honey.

6. Pack Snacks for Emergencies

While it’s relatively easy to find vegan food in popular travel destinations, it’s always a good idea to be prepared for situations where plant-based options might not be readily available. Packing some non-perishable snacks such as nuts, dried fruit, energy bars, and even instant oatmeal or soup can help you stay nourished when vegan options are scarce.

7. Embrace the Adventure

Part of the joy of travel is embracing new experiences—and that includes food! Even if you can’t find the perfect vegan meal, there’s something special about trying new dishes, learning about different culinary traditions, and making the most of the plant-based options available to you.

By adopting a flexible, open-minded approach, you’ll be able to enjoy your meals and create lasting memories around food during your travels. Plus, you may just discover new plant-based dishes that you can incorporate into your routine back home.

Conclusion: Enjoy Vegan Travel, One Delicious Bite at a Time

Finding delicious vegan food while traveling abroad is entirely possible with a little effort and knowledge. Whether it’s doing research before you go, learning key phrases, or discovering local plant-based gems, traveling as a vegan doesn’t have to be a challenge. In fact, it can be a rewarding adventure that opens your eyes to the diversity and creativity of plant-based cooking around the world.