Search for Vegetarian, Vegan,
Halal restaurants and more in Japan!

日本語

Search for Vegetarian, Vegan, Halal restaurants and more in Japan!

Photography by Marek Lumi on Unsplash

Eating Vegetarian, Halal, Keto, Gluten-Free in Japan:: Practical Guide

2. Practical Tips While Traveling

What Japanese dishes are naturally vegetarian or vegan?

While Japan offers some wonderfully plant-forward options, the culinary landscape often features a stealthy ingredient called dashi (fish-based broth) that loves to make surprise appearances. However, you’re in luck with delights like:

  • Zaru Soba/Udon: Cold buckwheat or wheat noodles served with a dipping sauce. The key here is to always confirm the sauce is katsuo-nashi (bonito-free) or kombu dashi (kelp-based).
  • Inari Sushi: Sweetened tofu pouches filled with sushi rice. Generally a safe bet, but a quick confirmation never hurts.
  • Tsukemono: Japanese pickles. A fascinating array of flavors and textures, and usually purely vegetable-based. They’re the unsung heroes of many a meal.
  • Yaki Nasu: Grilled eggplant, often served with ginger and soy sauce. Simple, smoky, and utterly delicious. Just check the soy sauce isn’t pre-mixed with dashi.
  • Edamame: Boiled and salted soybeans. The perfect snack or appetizer, and reliably vegan.
  • Goma-ae: Vegetables (often spinach or green beans) dressed in a savory sesame sauce. Heavenly, but do ask if dashi slipped into the sauce.
  • Agedashi Tofu (with caution!): While the tofu itself is fine, the traditional sauce is almost always dashi-based. You’d need to specifically request a vegan sauce or enjoy the tofu plain if possible.

The golden rule? When in doubt, politely ask: “これには魚や肉が入っていますか？” (Kore ni wa sakana ya niku ga haitte imasu ka? – Does this contain fish or meat?) or specifically about dashi: “出汁は何から作られていますか？” (Dashi wa nani kara tsukurarete imasu ka? – What is the dashi made from?)

Can I find halal ramen or sushi in Japan?

Yes, you certainly can! The availability of halal-certified ramen and sushi is on a promising upward trend, especially in cosmopolitan hubs like Tokyo and Kyoto, and increasingly in other tourist-friendly cities.

Keep an eye out for official halal certification marks or “Muslim-friendly” signage. While “Muslim-friendly” is a positive step, it can sometimes mean different things (e.g., no pork but alcohol might be used in seasoning), so if you have strict requirements, it’s always wise to gently inquire about ingredients — especially alcohol in mirin for sushi rice or the broth base for ramen. Some places even offer prayer rooms!

Where can I buy gluten-free groceries in Japan?

Navigating grocery stores for gluten-free goodies requires a bit of savvy, as dedicated “gluten-free” aisles are still a rare sight in your average neighborhood supermarket. However, fear not! Your best bets are:

  • International Supermarkets: Stores like National Azabu (Tokyo), Kaldi Coffee Farm (nationwide), and Seijo Ishii (nationwide) often have a selection of imported gluten-free pastas, crackers, cereals, and sauces.
  • Online Stores: Don’t underestimate the power of the internet! iHerb Japan and Amazon Japan are fantastic resources for a wider variety of gluten-free products delivered right to your accommodation.
  • Health Food Stores: Smaller, independent health food stores might also carry some gluten-free items, though selection can vary.

Do convenience stores in Japan offer any vegetarian or vegan options?

Japanese convenience stores (konbini) are marvels of, well, convenience! While not exactly a vegetarian or vegan smorgasbord, they can be surprisingly useful if you know what to look for:

  • Onigiri (Rice Balls): Look for fillings like ume (pickled plum), kombu (kelp), or plain salted rice (shio musubi). Double-check the label — some veggie fillings might include dashi.
  • Edamame: Common in the chilled section.
  • Salads: Check dressings carefully — many contain egg, dairy, or dashi. Bring your own dressing for best results.
  • Soy Milk (Tonyu – 豆乳): Available in various flavors.
  • Roasted Sweet Potatoes (Yaki Imo): Seasonal, warm, and naturally vegan.
  • Plain Bread (with caution): Some may be vegan, but many include dairy or eggs.
  • Nuts and Dried Fruit: Always a reliable snack option.

Again, check ingredient labels carefully. It’s a mini adventure in every package!

Is it possible to travel in rural Japan with dietary restrictions?

Venturing into rural Japan with dietary restrictions? Absolutely possible — and incredibly rewarding! It just requires a bit more strategic planning than city travel. Think of it as elevating your travel game:

  • Bring Supplies: Pack non-perishables like energy bars, nuts, gluten-free bread, or instant noodles you know are safe.
  • Kitchen is King: Book accommodations with kitchen facilities (minshuku, guesthouses, Airbnbs). This gives you full control.
  • Communicate in Advance: If staying at ryokans or dining in small countryside restaurants, notify them in advance about your dietary needs. Many are accommodating when given time.
  • Learn Key Phrases: Or carry a dietary restriction card in Japanese explaining your needs.

The charm of rural Japan is immense — and with a little foresight, you can enjoy both its beauty and its cuisine.

Are there vegetarian or vegan options at Japanese temples or ryokan?

Yes — and you might be in for a truly special culinary experience!

  • Shōjin Ryōri (精進料理): Traditional Buddhist temple cuisine. Entirely plant-based, seasonal, artfully presented. Often available at temples (by reservation).
  • Plant-Based Meals at Ryokan: Some ryokans can prepare vegan meals on request — especially in temple towns like Koyasan or Nikko. Always confirm in advance, particularly about dashi or fish-based seasonings.

This is not a “show up and ask” situation — advance notice is key to a good experience.

What should I avoid if I have food allergies in Japan?

Vigilance is key. Some allergens sneak into places you wouldn’t expect. Watch out for:

  • Dashi (出汁): Fish-based broth found in soups, sauces, simmered dishes, etc.
  • Soy Sauce (醤油 – Shōyu): Usually contains wheat — avoid unless labeled gluten-free (tamari).
  • Tempura (天ぷら) and Fried Foods (揚げ物 – Agemono): Typically wheat- and egg-based, with a high risk of cross-contamination.
  • Processed Foods & Snacks: Often contain dairy, wheat, soy, or other common allergens.
  • Sauces & Dressings: May hide allergens like egg, fish extract, or dairy.

Must-have tool: A well-written allergy card in Japanese, clearly listing your allergies and reaction severity.

How do I spot non-vegetarian ingredients in Japanese food labels?

Think of yourself as a culinary codebreaker. Some key terms to look for:

  • 魚 (sakana) – Fish
  • 肉 (niku) – Meat (鶏肉 = chicken, 豚肉 = pork, 牛肉 = beef)
  • 出汁 (dashi) – Soup stock (commonly fish-based)
  • 鰹節 (katsuobushi) – Bonito flakes
  • ベーコン (bēkon) – Bacon
  • ゼラチン (zerachin) – Gelatin
  • ラード (rādo) – Lard
  • コンソメ (konsome) – Often meat-based consommé
  • エキス (ekisu) – Extract (e.g., チキンエキス = chicken extract)

Vegan-friendly phrase: 動物性原料不使用 (dōbutsusei genryō fushiyō) = “animal-derived ingredients not used”
Plant-based label: 植物性 (shokubutsusei)

Is tofu safe for vegans in Japan?

Tofu is a vegan staple in Japan — but caution is still advised.

Plain tofu (silken = 絹ごし kinugoshi, firm = 木綿 momen) is usually made from soybeans, water, and coagulant — so it’s vegan.

But when tofu is in a dish, watch out:

  • Agedashi Tofu: Typically served in dashi-based broth — ask for vegan sauce or plain.
  • Tofu Dengaku: Miso-glazed tofu. Miso is generally vegan, but check that dashi isn’t mixed in.
  • Simmered Tofu: Usually cooked in dashi. Ask if it can be made without it.

Helpful phrases:
出汁は入っていますか？ (Dashi wa haitte imasu ka?) – Does it contain dashi?
出汁なしでお願いします (Dashi nashi de onegaishimasu) – No dashi, please.

Is Japanese soy sauce gluten-free?

Here’s a crucial tip for gluten-free travelers: most standard Japanese soy sauce (醤油 – shōyu) is NOT gluten-free. It typically contains wheat (小麦 – komugi) as part of its brewing process.

Your best option is tamari (たまり醤油 – tamari shōyu), which is often made with little to no wheat. But don’t assume — always check the label, as some tamari-style sauces still contain wheat.

Look for bottles that explicitly state:

  • “グルテンフリー” (gluten-free)
  • No mention of 小麦 (wheat) in the allergen list

Tip: If you are highly sensitive, avoid all soy sauce unless you can verify the ingredients.

Can I eat sushi if I’m vegetarian or vegan?

Yes, absolutely! While sushi often conjures images of raw fish, Japan also offers a wonderful variety of plant-based sushi options. Here are some to look for:

  • かっぱ巻き (Kappa Maki): Cucumber rolls
  • お新香巻き (Oshinko Maki): Pickled radish rolls
  • かんぴょう巻き (Kampyō Maki): Simmered gourd rolls
  • 納豆巻き (Nattō Maki): Fermented soybean rolls
  • 梅しそ巻き (Ume Shiso Maki): Pickled plum with shiso leaf
  • いなり寿司 (Inari Sushi): Sushi rice in sweet tofu pouches (generally vegan)

For vegetarians: 卵焼き (Tamagoyaki – sweet omelet) is common as nigiri or in sushi rolls.

Things to watch out for:

  • Bonito flakes (かつお節 / katsuobushi): Often sprinkled on top of veggie rolls
  • Mayonnaise: Japanese mayo (like Kewpie) contains egg
  • Rice seasoning: Usually safe, but rare cases may include dashi

Ask the chef: これは野菜だけですか？ (Kore wa yasai dake desu ka?) – Is this vegetables only?