Japan is a country celebrated for its rich culinary heritage, but for those who are vegan or vegetarian, navigating the local food scene can feel daunting. Many traditional dishes rely on ingredients like fish-based dashi, seafood, or meat, making plant-based dining a challenge. However, with some preparation and insider knowledge, Japan offers a deeply rewarding culinary experience for those following a plant-based diet.
As a Japanese person married to an Indian, I’ve had many opportunities to dine with my husband’s vegetarian friends and relatives. One experience that stands out is dining with one of his strict pure lacto-vegetarian uncles, who struggled to find suitable meals. During his week-long stay, he relied mostly on fruit and ready-to-eat meals he had brought from home. It was clear he felt left out at times. These experiences highlighted the difficulties vegetarians face in Japan—limited options and often unsatisfying meals.
But I also learned that proper preparation can make all the difference. With research and a better understanding of Japan’s food culture (and some openness to trying a new world), vegetarians can fully enjoy the country’s incredible culinary offerings without compromise. This guide provides practical advice for making vegan and vegetarian eating in Japan both enjoyable and stress-free, whether you’re visiting for a short stay, hosting plant-based guests, or planning a longer trip.
Why Eating Vegan or Vegetarian in Japan Can Be a Challenge
Limited Veg Menu Options in Restaurants
Many restaurants in Japan offer few vegetarian or vegan options. This is partly because vegans and vegetarians make up only 5.9% of the population as of 2023 (source). Additionally, while traditional Japanese meals are often pescatarian-vegetarian, the meal without animal-based protain are perceived as too simple or “ordinary” to be served in restaurants. For example, dishes like simmered vegetables, beans, or miso soup with tofu are considered “everyday food,” much like how green tea is rarely listed on menus because it’s seen as standard.
How to overcome this: Research vegan-friendly restaurants with good reputations in advance. Apps like HappyCow or blogs can help you locate these spots. Learning basic Japanese phrases to explain your dietary needs can also make dining out much smoother.
Seafood Extracts in Nearly Everything
Many dishes that appear plant-based contain hidden seafood-based ingredients. Dashi, for instance, is a counterstone of Japanese cooking, provide umami flavor. However, it is often made from niboshi (dried sardines) or katsuobushi (bonito flakes).
How to overcome this: Vegan-friendly dashi options, made with kombu (kelp) or shiitake mushrooms, are widely available in Japan. Familiarizing yourself with these alternatives can help you find soups, sauces, and other dishes that are free from seafood extracts.
Fun fact: the word “Kombucha” comes from a Japanese word meaning “kelp tea.”
Difficulty Identifying Animal-Derived Ingredients at Stores
Japanese cuisine often uses a wide variety of ingredients in a single meal, making it hard to spot animal-derived components. This complexity ties into Japan’s emphasis on nutritional balance, such as the past Ministry of Health, Labour and Welfare (MHLW) guideline to eat 30 different foods a day (discontinued in 2000).
How to overcome this: Learn to recognize common hidden animal ingredients such as:
- 出汁 (Dashi) – Often fish-based broth.
- かつお節 (Katsuobushi) – Bonito flakes.
- 煮干し (niboshi) – Dried sardines.
- ゼラチン (Zerachin) – Gelatin, common in desserts.
Checking ingredient labels carefully and asking questions at restaurants can help, as can learning key Japanese phrases to explain your dietary needs.
Challenges in Cooking at Home
If you plan to cook for yourself, you might find it difficult to locate plant-based substitutes commonly used in the West, such as vegan cheese or meat alternatives. This is because Japan traditionally relies on its own plant-based ingredients, such as tofu and soy products, which have been staples of the local diet for centuries.
How to overcome this: Embrace Japan’s unique plant-based food culture. Incorporate ingredients like tofu, natto (fermented soybeans), abura-age (fried tofu), and ganmodoki (tofu fritters) into your meals. These ingredients are nutrient-rich, flavorful, and readily available in most supermarkets.
Key Tips for a Smooth Plant-Based Experience in Japan
Research Vegan-Friendly Restaurants
Use apps like HappyCow or Google Maps to find vegan or vegetarian-friendly restaurants in your area. If you search in Japanese, using terms like “ビーガン” (vegan) or “ベジタリアン” (vegetarian), you’ll likely find even more options. For a more traditional context, especially in fine dining or temple settings, look out for the term “菜食 (saisyoku)”, which also refers to vegan-friendly food.
Learn Key Ingredients in Japanese Food
Get familiar with key vegan-friendly ingredients in Japanese cuisine. For example, kombu (kelp) and shiitake mushrooms are excellent plant-based alternatives to seafood-based dashi (broth). These ingredients are used in many vegan soups, stews, and sauces.
Clearly Communicate Your Dietary Needs
When dining out, being able to express your dietary restrictions is essential. Basic Japanese phrases can help:
- “Niku to sakana wa tabe masen” – I don’t eat meat or fish.
- “Sakana no dashi wa haitte imasu ka?” – Does it contain fish dashi?
Japanese restaurant staff are generally polite, so don’t hesitate to ask questions or clarify any doubts. If you are unable to communicate due to language barriers, the Google Translate app can be a helpful tool. However, it’s worth noting that many Japanese restaurant chains often decline customization requests, so it’s best to check menus in advance or opt for restaurants known to accommodate dietary preferences.
Explore Traditional Soy-Based Foods
Use ingredients like tofu, natto, and abura-age to create balanced, plant-based meals.
Carry Snacks
Japanese convenience stores (konbini) offer vegan-friendly items like plain onigiri (rice balls with pickled plum or kombu), fresh fruit, and protein bars made of soy. These are great for emergencies.
Experiencing the Vegan Side of Traditional Japan
Japan Is the Land of Soy Protain
Japan has a long-standing tradition of soy-based foods, deeply rooted in its history and culinary practices. Incorporating these ingredients into your meals not only provides excellent nutrition but also offers a window into Japan’s rich food culture. Here are some traditional soy-based options to try:
- Tofu – A versatile staple that’s perfect for soups, stir-fries, and salads.
- Natto – Fermented soybeans packed with nutrients and a unique flavor—an excellent protein source.
- Abura-age & Atsu-age – Thinly fried and thick fried tofu, commonly used in soups and stir-fries. You can also use abura-age as a pizza base by cutting it open.
- Ganmodoki – Tofu fritters often flavored with vegetables and sesame. They suck up liquid well, so simmer it with soup with rich flavor.
These ingredients are easy to find in most supermarkets and can help you create delicious and authentic plant-based meals. For example, you can grill thick fried tofu (atsuage) stuffed with cheese, seasoned with soy sauce, sake, and sugar, to make a flavorful and satisfying lacto-vegetarian main dish.
Fun fact: The word “soy” is derived from the Japanese word “shoyu“, meaning sy sause, the most essential seasoning in Japanese cuisine.
Shojin Ryori: Japan’s Traditional Vegan Cuisine
For a fully authentic plant-based experience, Shojin Ryori, the cuisine of Buddhist monks, is a must-try. This culinary style, rooted in Zen Buddhism, emphasizes balance, simplicity, and seasonality.
- 100% Plant-Based: Shojin Ryori excludes all animal products, focusing instead on tofu, vegetables, and miso as its core ingredients.
- Delicate and Satisfying Flavors: Popular dishes include sesame tofu, vegetable tempura, and soups made with kombu- or shiitake-based dashi.
- Cultural and Spiritual Connection: Meals are often served in serene temple settings, particularly in Kyoto and Nara, offering not just a meal but an immersive cultural experience.
Michelin-Starred Shojin Ryori Restaurants
- Seigetsu-an (Oita): Located within the Kensho-ji Temple established in 1633, this restaurant offers authentic Shojin Ryori crafted by the temple’s head priest. It remains a hidden gem loved by locals and visitors alike for its reasonably priced Michelin-starred meals.
- Daigo (Tokyo): A two-star Michelin restaurant that presents Shojin Ryori with exquisite attention to detail and artistry.
Shojin Ryori goes beyond food—it’s a journey into Japan’s culinary heritage and spiritual traditions, making it an unforgettable highlight for vegans, vegetarians, and food lovers.
Traditional Japanese Dishes with Vegan Potential
Even at non-vegan restaurants, you can often modify traditional Japanese dishes to suit a plant-based diet. Here are a few to try:
Vegetable Tempura: Lightly battered and fried seasonal vegetables, but confirm the dipping sauce is fish dashi-free.
Vegetarian Sushi: Rolls made with cucumber, pickled plum, or avocado. These are light and refreshing but lack protein, so it’s recommended to pair them with a protein-rich dish like agedashi-dofu (deep-fried tofu) to make a more balanced meal.
Top Picks for Vegan Food in Tokyo
Tokyo is a thriving hub for plant-based dining, offering options from casual cafes to fine dining. Here are some of the best vegan and vegetarian-friendly restaurants in the city:
Restaurants Serving Fully Vegetarian or Vegan Menus:
- Alaska Zwei: A cozy cafe serving creative vegan dishes and drinks, perfect for a casual meal or coffee break.
- Nedzunoya: Focused on organic and locally sourced ingredients, this restaurant serves traditional Japanese vegetarian cuisine.
- .RAW: Specializing in raw vegan cuisine, dishes are unprocessed or cooked below 48°C, preserving their nutrients and flavor.
- Bon: A Shojin Ryori restaurant operating for over 70 years. Known for its private dining rooms, it has hosted notable guests such as John Lennon.
- Loca Kitchen: A multicultural vegan restaurant offering diverse and flavorful dishes.
- Vegan Ramen UZU Tokyo: A modern eatery serving rich and flavorful 100% vegan ramen.
- Nataraj (Lacto-Vegetarian): An Indian restaurant that caters to lacto-vegetarians, offering dairy-inclusive curries, naan, and rice dishes.
- +Veganique: Known for beautifully plated, 100% organic vegan dishes, this spot is perfect for health-conscious diners.
- T’s Tantan (Tokyo Station): Famous for its creamy and spicy vegan ramen, this restaurant is popular among travelers for its convenience and taste.
- Ain Soph: With seven branches across Tokyo, Ain Soph offers a range of comfort foods like hearty vegan burgers and indulgent desserts, each branch featuring a unique menu.
- Komaki Shokudo: A cafe serving Shojin Ryori-inspired meals. The chef is the daughter of a temple head monk, ensuring authenticity.
- Sasaya Cafe: Originally a candy maker established in 1782, this historic spot now serves healthy vegan meals made with pesticide-free ingredients.
- Minoya: Specializing in Japanese vegetable dishes, Minoya offers simple, wholesome meals.
- Mr. Farmer: An American West Coast-style cafe offering hearty vegan salads, loco moco bowls, and burgers.
Top Picks for Vegan Food in Kyoto
Kyoto, Japan’s cultural capital, is a paradise for plant-based eaters, offering both traditional Shojin Ryori and modern vegan cafes.
Vegan Restaurants
- Miyako Yasa Kamo: An all-you-can-eat restaurant specializing in Kyoto vegetables. Loved by locals, it’s worth the wait in line.
- Vegans Cafe and Restaurant: Located near Fushimi Inari Shrine, this cozy spot serves vegan ramen and donburi—perfect after a shrine visit.
- Choice: A vegan cafe with a gluten-free menu designed by a doctor, focusing on health and taste.
- Hare: Serving Japanese-style vegan dishes in a serene, traditional setting, their yuba (tofu skin) dishes are especially popular.
- Da Maeda: A vegan Italian restaurant housed in a charming machiya-style house.
- mumokuteki cafe: Focusing on sustainability, this cafe creates everything from food to interiors. Try their vegan katsu or ramen.
Shojin Ryori in Kyoto
- Shigetsu: Located in Tenryu-ji Temple, this restaurant serves meticulously crafted Shojin Ryori in a tatami room setting in Arashiyama.
- Sagano: Known for its yu-dofu (hot tofu), Sagano offers serene dining in Arashiyama.
- Seigen-in: Situated in Ryoan-ji Temple, a UNESCO World Heritage Site, this restaurant serves Shojin Ryori with stunning views of the iconic stone garden.
Key Takeaways
- Research is Key: Use apps and blogs to find vegan and vegetarian restaurants.
- Shojin Ryori is a Must-Try: It’s an authentic and cultural plant-based dining experience.
- Learn Basic Japanese Phrases: Helps when dining in non-vegan restaurants.
- Stock Up on Snacks: Convenience stores and local markets are great resources.
- Be Flexible: Many traditional dishes can be modified to suit vegan or vegetarian diets.