Japan is one of the most exciting places to visit—there’s so much to see, eat, and experience. But if you’re vegetarian, the food side of the trip can feel a bit intimidating at first. Many of Japan’s most iconic dishes are built around seafood or meat, and vegetarian options aren’t always obvious or easy to come by.
But don’t write Japan off just yet, the country has a whole world of plant-based food hiding in plain sight, and once you know where to look, eating here becomes a whole lot easier and a lot more fun. This guide is your companion to navigating the city the meat-free way—where to eat, shop, and explore without compromising your values (or your appetite).
The Vegetarian Landscape in Japan
Being a vegan and vegetarian in Japan comes with its own set of challenges. The most common issue, of course, is ingredients. Dashi, a traditional fish-based broth, appears almost in every soup, sauce, rice dish, and even salad dressing. Even when a dish looks entirely plant-based, dashi often finds its way in. It's also common to encounter meals labeled “vegetable” that still contain small pieces of meat or fish. The language barrier can add to the confusion, especially in places where English menus are scarce.
That said, things are gradually shifting. Vegetarianism and veganism are on the rise in Japan, particularly in large cities like Tokyo, Kyoto, and Osaka. Restaurants are starting to include English menus or icons that show dietary information, and there's a growing number of cafés and eateries that cater specifically to plant-based diets. With a bit of prep, you can absolutely enjoy flavorful, satisfying vegetarian meals all across Japan.
Key Japanese Phrases to Communicate Dietary Needs
Communicating your dietary preferences properly can make a big difference. Learn these simple Japanese phrases—they can go a long way when ordering food or asking questions at restaurants, markets, or convenience stores.
- I am vegetarian: 私はベジタリアンです (Watashi wa bejitarian desu)
- I am vegan: 私はヴィーガンです (Watashi wa vīgan desu)
- I don’t eat meat: 肉は食べません (Niku wa tabemasen)
- I don’t eat fish: 魚は食べません (Sakana wa tabemasen)
- No dashi, please: だしを使わないでください (Dashi o tsukawanaide kudasai)
- Is this vegetarian?: これはベジタリアンですか？ (Kore wa bejitarian desu ka?)
- Is this vegan?: これはヴィーガンですか？ (Kore wa vīgan desu ka?)
Vegetarian-Friendly Japanese Dishes
Traditional Japanese cuisine is deeply rooted in seasonal produce, tofu, rice, and simple, clean flavors, which sounds promising for vegetarians and vegans at first glance. But many dishes also rely on fish-based ingredients like dashi, and meat or seafood often shows up in subtle ways, even in otherwise vegetable-focused meals.
Since the line can be blurry, here’s a list of Japanese dishes that are typically suitable for lacto-ovo vegetarians, those who avoid meat and fish but may consume dairy or eggs.
1. Shojin Ryori
A traditional Buddhist cuisine rooted in Zen philosophy, Shojin Ryori is fully vegetarian and often vegan. It's commonly served in temples, especially in Kyoto and Koyasan, and features beautifully plated seasonal dishes made with tofu, seaweed, root vegetables, mountain greens, and grains. No meat, fish, garlic, or onion are used.
2. Vegetable Tempura
Lightly battered and deep-fried vegetables such as sweet potato, eggplant, kabocha (Japanese pumpkin), lotus root, and mushrooms. Often served with a dipping sauce that may contain dashi, so request salt instead or ask for dashi-free sauce.
3. Zaru Soba
Chilled buckwheat noodles served on a bamboo tray with a dipping sauce. The noodles are typically vegetarian, but the sauce often includes dashi, so ask if they can provide a soy-based or kombu-based alternative.
4. Inari Sushi
Sweet and savory tofu pouches filled with sushi rice. Typically vegetarian, though sometimes flavored with dashi or additives, so best to confirm ingredients. Found in bento boxes, markets, and convenience stores.
5. Onigiri with Umeboshi or Kombu
Rice balls wrapped in nori seaweed and filled with ingredients like pickled plum (umeboshi) or simmered kelp (kombu). Read the label or ask to confirm there are no hidden meat or fish-based fillings. Widely available in convenience stores and train stations.
6. Tamagoyaki
A sweet rolled omelet often served with breakfast or as a sushi topping. It contains egg and sugar, and sometimes dashi, so while it's vegetarian (if you eat eggs), it's not always pescatarian-safe. Great in bento boxes when prepared without fish stock.
7. Yudofu
A comforting hot pot dish made with tofu simmered in a light broth, usually kombu-based in vegetarian restaurants. It's often served with dipping sauces, green onions, and a variety of condiments. Especially popular in Kyoto.
8. Tofu Dengaku
Grilled or pan-seared tofu glazed with a sweet-savory miso sauce. This dish is rich in flavor and usually vegetarian, making it a staple in traditional izakaya and temple restaurants.
9. Kinpira Gobo
A stir-fried side dish made from thinly sliced burdock root and carrot, seasoned with soy sauce and sesame oil. It's often vegetarian, though sometimes made with a splash of fish-based dashi. Fortunately, it's easy to ask for it without.
10. Tsukemono
Pickled vegetables served as side dishes or palate cleansers. Common types include cucumber, daikon radish, and eggplant. Usually vegetarian, though some are pickled with fish sauce or bonito flakes, so it's worth asking.
Vegan-Friendly Japanese Dishes
For those who completely don’t consume animal products, below is a list of traditional Japanese foods that are either naturally vegan or can be easily modified, so you can enjoy authentic flavors without compromising your lifestyle.
1. Ohitashi
A delicate side dish made by blanching greens like spinach and soaking them in soy sauce or kombu-based broth. Light, clean, and refreshing—just make sure it’s fish-free.
2. Daigaku Imo
A popular snack or dessert made from deep-fried sweet potatoes glazed in a syrup of soy sauce and sugar. Naturally vegan and often sold at street stalls or festivals.
3. Kiritanpo
Mashed rice molded onto sticks and grilled until golden brown. While traditionally served in hotpot with meat, plain versions (without broth) are often vegan and can be eaten like a savory rice snack.
4. Inari Sushi
Inari sushi is a popular and affordable type of sushi made by stuffing vinegared rice into pockets of fried tofu known as aburaage, which are simmered in a sweet and savory sauce. The tofu skin has a mildly sweet taste that pairs well with the seasoned rice, making it a favorite bento box item.
5. Agedashi Tofu
A silken tofu that’s been coated in potato starch and deep-fried until golden, then served in a warm broth. It’s often topped with green onions, grated daikon, or nori. While the dish traditionally uses dashi made from bonito flakes, there are places that substitute kombu and shiitake mushroom broth to make it completely vegan.
6. Yaki Onigiri
These grilled rice balls are brushed with soy sauce or miso and then toasted over an open flame or pan until they develop a crunchy, caramelized crust. They’re a nostalgic comfort food in Japan, found in home kitchens and izakaya alike. Completely vegan when made with plant-based fillings like pickled plum or served plain with soy sauce.
7. Nasu Dengaku
Nasu Dengaku is a traditional dish where thick slices of eggplant are grilled until soft and creamy, then topped with a miso-based glaze that’s slightly sweet and deeply savory. The miso sauce often contains mirin and sugar, both of which are plant-based. This dish is completely vegan.
8. Kinako Mochi
This dessert features chewy mochi rice cakes dusted with kinako (roasted soybean flour) and sometimes a touch of sugar. It’s completely vegan, no milk, butter, or eggs needed, and is commonly enjoyed during New Year’s celebrations and tea ceremonies.
9. Edamame
Edamame are young, green soybeans served in their pods, lightly boiled or steamed and often sprinkled with salt. They're a popular, protein-rich snack or appetizer in Japan, naturally vegan and packed with nutrients.
10. Warabi Mochi
A jelly-like dessert made from bracken starch and coated in kinako (roasted soybean flour). Served cold, it's a summer favorite. The traditional preparation contains no gelatin or dairy, making it completely vegan and light yet satisfying.
Where to Eat
Tokyo’s vegan ramen joints and veggie izakaya deliver bold, satisfying flavors that go far beyond salad. Head to places like T’s Tantan, known for its spicy sesame-based ramen, with several locations around Tokyo. You can also check out AIN SOPH for decadent dairy-free Japanese curry and tofu-based desserts. Neighborhoods like Shimokitazawa and Ebisu are packed with cozy cafés and creative plant-based menus, making it easy to grab a satisfying lunch or dinner between sightseeing.
In Kyoto, plant-based dining has become an art form. Seek out shojin ryori in restaurants like Shigetsu, located inside Tenryu-ji Temple and serving multi-course meals that highlight seasonal vegetables, tofu, and wild mountain plants in stunning presentations. Meanwhile, in Osaka, the street food capital of Japan, you'll find playful vegan takes on local favorites like takoyaki, okonomiyaki, and kushikatsu. Try veggie-forward joints in Namba and Shinsekai that serve up crunchy, savory dishes with zero animal products.
Convenience Store and Supermarket Finds
Japan's convenience stores—famously clean, efficient, and everywhere—can be surprisingly helpful for vegan and vegetarian travelers. Chains like 7-Eleven, FamilyMart, and Lawson (especially Natural Lawson) carry a growing selection of plant-based items if you know what to look for.
Grab onigiri filled with umeboshi or seaweed, both of which are typically vegan. Be sure to avoid varieties with tuna, salmon, or mayonnaise. Edamame, plain salads with sesame dressing, and fruit cups are safe and refreshing options. At Natural Lawson, you can often find soy-based meat alternatives, plant-based protein bars, and even almond or soy milk drinks.
In supermarkets, stock up on tofu, natto (fermented soybeans), vegetables, instant miso soup (check for fish-free dashi), and ready-to-eat rice packs. Labels are mostly in Japanese, so look for the words “植物性” (plant-based) or icons like green leaves and the term "ビーガン" (vegan).
Apps and Resources That Make Dining Easier
While Japan’s vegan and vegetarian scene is growing, language barriers and unfamiliar ingredients can still make dining out a bit tricky. Thankfully, a variety of apps and online resources can help bridge the gap. Here are some recommended apps to help you navigate Japan’s vegan/vegetarian landscape:
- HappyCow: The go-to global app for finding vegan and vegetarian restaurants. Filter by city, price, and meal type—it’s updated regularly by locals and travelers.
- Google Maps: Surprisingly reliable—search “vegan [city name]” and check reviews and photos. Look for places with English menus or plant-based labels.
- Google Translate App: Use the camera scan feature to translate ingredients and menus instantly. It’s a lifesaver in convenience stores or rural areas.
- VegeProject Japan: A nonprofit that certifies vegan products and restaurants in Japan. Their website and maps are great for locating certified plant-based options.
- Instagram & YouTube: Search hashtags like #veganjapan or #ベジタリアン東京 (vegetarian Tokyo) for up-to-date finds from influencers and foodies.
With the right knowledge and resources, you can confidently savor the nation's diverse offerings. Whether you're indulging in time-honored traditions or discovering contemporary delights, Japan promises a memorable gastronomic journey, even for those following a plant-based diet.
