Vegan Eating Out Guide: Italiano

In my time as a vegan, it’s safe to say I’ve learned a thing or two about how to navigate eating out. It can sometimes be a challenge, yes. But you may also be surprised as to what you actually can have!

Spoiler: it’s not just salad.

So I thought it was time to share some tricks of the trade with you! Meaning this will most likely be an ongoing series on the site. So stay tuned!

This time, I’ll be sharing with you how to navigate eating out Italian food. So let’s get right into it.

What To Watch Out For

Probably one of the first things that comes to mind when I say “Italian food” is a saucy pizza slathered with cheese, sprinkled with herbs and dripping in oil.

Alas, one of the main things to be watchful for is the cheese (mozzerella, ricotta, parmesan, etc.). Also with pizza, you’ll want to make sure the crust does not contain any eggs or dairy, which is as easy as simply asking your server.

When ordering anything with marinara sauce, you’ll want to make sure it a) is not a meat sauce, b) is not prepared with any sort of chicken or beef stock, and c) there is no cheese involved.

As far as ordering pasta, a lot of times it is accidentally vegan. If your server says the pasta is “dry”–or from a box–most (if not all) times that means it’s vegan. However, if the pasta is made in-house, there’s a good chance it is made with eggs. Always ask your server to be sure.

What To Order

1. Cheeseless veggie pizza

Will it be the same? Not really, no. But it will probably still taste delicious, and you will be able to eat something pizza-esque and not feel left out. All you have to do is ask your server if their crust contains eggs/dairy, then order the pizza with all the veggies you like (such as mushrooms, peppers, onions, and broccoli) and no cheese. For more flavor, order sauce on the side for dipping.

2. Pasta with marinara sauce

This is gonna be one of the easier options, and possibly something you might’ve ordered anyway as a non-vegan. Just be sure that the pasta doesn’t contain eggs (see above), and the sauce doesn’t contain any meat or cheese. You could even ask for some roasted veggies on top for some extra flavor and nutrition!

3. Salad with oil and vinegar

If worst comes to worst, you could at least get a salad loaded with all the veggies you desire. Be sure any croutons don’t contain dairy, and ask them to hold the cheese. Oil and vinegar is a great go-to dressing, but Italian dressing is also an option if it is egg-free. Many restaurants serve bread for the table (such as Olive Garden’s delicious, accidentally vegan breadsticks), so if it is egg-free you can enjoy some with your salad.

4. Vegetable-based soups

This one is a little tricky, since many soups are made with beef or chicken broth. But if it isn’t, you can enjoy some soup! Such is the case with Olive Garden’s minestrone soup, a favorite of mine whenever I go there.

Hope you find this useful next time you go out to eat! What cuisine/restaurant should I tackle next?

Until next time, peace 🙂