Navigating a Culinary World Where Plant-Based Diets Aren't the Norm

Japan’s culinary landscape is renowned for its deep-rooted traditions, where fish, meat, and seafood often dominate the plate. Sushi, sashimi, ramen, and yakitori are the stars of the show, while plant-based eating is seen as a niche, or at least not as mainstream as in other countries. But don't let that discourage you—Japan is slowly evolving, and the world of vegan and vegetarian cuisine is becoming more accessible, especially in big cities like Tokyo, Kyoto, and Osaka. With a little know-how and creativity, navigating a plant-based diet in Japan can be an exciting and rewarding adventure.

Let’s dive into the art of finding vegan and vegetarian meals in Japan—exploring traditional plant-based dishes, deciphering the language barrier, and discovering places that cater to those who seek a more compassionate, plant-powered lifestyle.

Vegetables

Fruit

Legumes

Understanding Japanese food culture is crucial when transitioning to a vegan or vegetarian lifestyle in Japan. Many traditional Japanese dishes are centered around seafood, meat, and fish-based broths like dashi, which is a cornerstone of countless dishes, including soups, stews, and sauces. Fish is considered a vital component of the diet, with seafood playing a starring role in popular dishes like sushi, tempura, and unagi (grilled eel).

However, Japan’s food culture also has deep-rooted traditions of plant-based eating. For centuries, Buddhist teachings have influenced the Japanese diet, promoting a meat-free lifestyle, particularly through the shojin ryori (temple cuisine). This Buddhist-inspired culinary tradition emphasizes fresh, simple ingredients like tofu, seasonal vegetables, rice, and fermented foods.

Shojin ryori remains an essential part of Japanese vegetarian cuisine, often enjoyed by monks and those seeking mindfulness in their eating habits. It’s a beautiful reminder that plant-based eating has been a part of Japan’s food culture long before the modern vegan movement.

One of the most significant challenges for vegans and vegetarians in Japan is the language barrier. While Japan is becoming more English-friendly, especially in urban areas, many restaurant menus and food labels are still primarily in Japanese. It’s essential to know the key phrases and terms that can help you communicate your dietary needs:

Vegan: The term ヴィーガン (vegan) is commonly used in Japan, but also 完全菜食主義者 (kanzen saishoku shugisha) means "strict vegetarian," specifically for those who avoid all animal products, including eggs, dairy, and honey.

Vegetarian: The word for "vegetarian" is ベジタリアン (bejitarian), but it’s important to note that in Japan, the term is sometimes used loosely. Some dishes marked "vegetarian" might still contain dashi or fish sauce.

To ensure you get exactly what you need, it's helpful to use specific phrases:

No meat: 肉は入っていません (niku wa haitteimasen)

No fish: 魚は入っていません (sakana wa haitteimasen)

No dairy or eggs: 卵も乳製品も食べません (tamago mo nyūseihin mo tabemasen)

Using apps like Google Translate or carrying a translation card with these phrases can help you navigate the dining scene with ease.

While it might not be the first country that comes to mind for vegan or vegetarian dining, Japan's major cities are now home to a growing number of dedicated plant-based restaurants. These spots serve everything from vegan sushi to plant-based ramen, and are increasingly popular among locals and tourists alike.

T’s TanTan (Tokyo)

 Tucked inside Tokyo Station, T’s TanTan is a popular vegan ramen shop that serves rich, flavorful bowls made with soy milk-based broths and plant-based ingredients. Whether you're craving a spicy sesame ramen or a comforting bowl of miso ramen, T’s TanTan will satisfy your cravings.

Ain Soph (Tokyo, Kyoto, Osaka)

Ain Soph is a beloved vegan restaurant chain with locations in Tokyo, Kyoto, and Osaka. Their creative menu includes everything from hearty vegan burgers to indulgent desserts like vegan pancakes and chocolate cakes.

VEGAN GYOZA ヴィーガン餃子

 Tokyo-based restaurant specializing in handmade vegan gyoza. They use fresh vegetables, soy-based fillings, and olive oil for a healthy, plant-based twist. Located in Taito near Uguisudani Station.

If you're looking for a truly authentic vegan experience in Japan, look no further than shojin ryori, the traditional Buddhist temple cuisine. Shojin ryori is completely plant-based and focuses on seasonal vegetables, tofu, rice, and fermented foods. It's simple, elegant, and packed with flavor.

Many temples in Kyoto, such as Eikando and Tenryu-ji, offer shojin ryori meals to visitors. These meals are often served as part of a cultural experience, providing a serene and mindful setting to enjoy plant-based dishes. The meals themselves are a work of art—balanced, nourishing, and meditative. They showcase the philosophy of simplicity and mindfulness, offering a deeper connection to food.

If you’re cooking your meals, Japan’s supermarkets and convenience stores have slowly been expanding their plant-based selections. While finding vegan products at traditional supermarkets can be challenging, the larger chains such as Aeon and Ito Yokado now offer a variety of plant-based items, including tofu, plant-based milks, and vegan snacks.

Convenience stores like 7-Eleven, Lawson, and Family Mart have started carrying more plant-based options too, such as:

Vegan salads

Rice bowls with vegetables

Edamame (steamed soybeans)

Vegan wraps and sandwiches

Natto , Tofu and Tempeh

When shopping for vegan products, look for the labels ヴィーガン (vegan) or ベジタリアン (vegetarian) to ensure they meet your dietary needs.

Street food in Japan is one of the highlights of any trip, and luckily, there are plenty of plant-based options to enjoy. While meat and seafood are common, you’ll find that some street food vendors offer delicious vegan-friendly options. For example:

Vegetable tempura: A vegan-friendly dish where vegetables like sweet potato, zucchini, and mushrooms are battered and deep-fried. These can often be found at street food stalls.

Mochi: A sweet, chewy rice cake often filled with red bean paste or matcha. Mochi is naturally vegan and can be found at most street markets and festivals.

Onigiri (rice balls): Many rice balls are filled with ingredients like pickled plums, seaweed, and vegetables, making them a great on-the-go vegan snack.

Navigating a vegan or vegetarian lifestyle in Japan can be challenging, but it's also an opportunity to discover the richness and depth of Japanese food culture. With a little effort, you’ll uncover new flavors, learn about the history behind plant-based traditions, and find creative ways to enjoy traditional dishes without animal products.

Japan’s culinary scene is evolving, and as more people embrace plant-based eating, vegan and vegetarian options will continue to grow. So, whether you’re dining in a traditional temple or strolling through a bustling city street, there’s a wealth of plant-based food to discover in Japan. With a bit of patience, curiosity, and a willingness to explore, your vegan and vegetarian journey in Japan will be as exciting as it is delicious.