I wasn’t sure what being vegan in Thailand would really be like. I’d heard the usual things (that fish sauce is common and “vegetarian” can mean all sorts of things), but I didn’t know how tricky or easy it would actually be until I got there.
It turned out to be much easier than I expected. Once I picked up a few key phrases and figured out how to ask for what I wanted, eating plant-based in Thailand became pretty straightforward and really enjoyable.
Buddhism and Plant-Based Culture
Thailand is a predominantly Buddhist country, and while many Buddhists aren’t vegan, the principle of do no harm runs deep. That means you’ll meet plenty of people who eat vegetarian or something close. I learned that:
- Vegetarian often meant vegan
- Octo-vegetarian meant with eggs
- Lacto-vegetarian meant with dairy
Fish sauce shows up in everything. Even dishes that look harmless often contain it. I still don’t understand why, but I learned to ask every single time.
Useful Thai Phrases for Vegan Travelers
- “ไม่ใส่น้ำปลา” (Mai sai nam pla) – No fish sauce
- “ไม่ใส่ไข่” (Mai sai khai) – No egg
- “ใช้ซีอิ๊วขาวเท่านั้น” (Chai si-iu khao thao nan) – Use only soy sauce
- “ฉันไม่กินเนื้อสัตว์” (Chan mai kin nuea sat) – I do not eat animal products
- “ฉันกินแต่พืชผัก ไม่กินเนื้อสัตว์ ปลา ไข่ หรือผลิตภัณฑ์จากนม”
- (Chán gin dtàe phûet phàk, mâi gin núea sàt, plaa, khài, rèu phà-lìt-tà-phan jàak nom) – I eat only plant-based food, no meat, fish, egg, or dairy
These phrases helped me a lot. Just showing them on my phone made ordering much easier.
Not all noodles are safe. Yellow noodles often contain egg, but rice noodles are usually fine. I stuck to rice noodles the whole time and never had an issue.
What I Actually Ate
Street Food Pad Thai
Street vendors in touristy areas were happy to skip the egg and use soy sauce instead of fish sauce. Pad Thai with tofu, peanuts and fresh lime. Just make sure it’s made with rice noodles.
Vegan Panang Curry at Yawee (Koh Lanta)
Yawee had a full vegan section on the menu, and the Vegan Panang Curry was 70B. Rich, spicy and totally worth it. I also had a vegan Oreo shake made with coconut milk. Big fan.
Green Curry with Bamboo and Thai Aubergine
Fresh, spicy and loaded with vegetables. The young coconut flesh added a soft, subtle sweetness that really worked.
Fried Rice in Pineapple
They served this in a hollowed-out pineapple, with garlic, red pepper, cashews, dried onion and crispy garlic. Weirdly perfect.
Sticky Mango Rice
This was the ultimate vegan treat. Soft sticky rice, perfectly ripe mango, and a drizzle of slightly salty coconut cream. I could have eaten it every single day.
Smoothies and the Ice Thing
One of the best things about being vegan in Thailand is the smoothies. Fresh fruit stalls are everywhere, and smoothies are cheap, tasty, and perfect if you’re too hot or too full to eat. My favourites were watermelon (super refreshing) and creamy coconut (ideal if I wanted something more filling).
A couple of things to check:
Ask for no sugar unless you like it really sweet
Always ask for no milk to keep it vegan
I worried about the ice at first. Then I got over it. It’s just too hot not to have cold drinks, and I didn’t get ill once. Most stalls use clear, commercially made ice cubes with holes in the middle, not tap water. Some places use block ice, which can be handled less cleanly, but I took the risk and had no issues. If you’re not sure, go to the busy stalls.
Honestly, I worried more about using tap water to brush my teeth than I ever did about a smoothie.
And this bit still makes no sense to me. Your plastic smoothie cup, with lid and straw, always ends up in a thin, see-through plastic bag. Even if you’re about to drink it right there. If anyone knows why, pop it in the comments.
7-Eleven: Everyone’s Obsession but Not That Great for Vegan
7-Eleven is a bit of a cultural event in Thailand. People say they go for the beaches but end up staying for the toasties. It’s open all hours, it’s on every corner, and it somehow becomes part of your day without you even trying. But as a vegan, it’s just not that exciting. You can grab pickled mango, grilled bananas, Oreos, crisps, and drinks, but everything else is a mystery mix of meat, dairy and unknown sauces. That said, I still found myself going in most evenings on my way back to my bungalow.
Bangkok’s Vegan Chain Surprise: Veganerie
Bangkok had plenty of surprises, but Veganerie was one of the best. It’s a proper vegan franchise with big meals, desserts and drinks. One visit I had the Tom Yam Mac and Cheese, macaroni in cashew cheese sauce, tom yum spices, soy bacon, peanuts and crispy mushrooms. It didn’t feel like it was trying too hard to be healthy, and it really hit the spot. Definitely worth a stop if you’re in Bangkok and want something vegan without having to explain. I loved it so much I went to a few different ones, read about them here.
Quick Tips If You’re Heading to Thailand as a Vegan
Always check for fish sauce, even when something says it’s vegetarian
Rice noodles are your safest bet
If you’re unsure, ask for soy sauce only
Fresh fruit and smoothies are easy go-to options
Street food stalls are often more flexible than restaurants
Sticky mango rice is non-negotiable
You’ll be fine with ice. Just use your judgment
And yes, 7-Eleven is still weirdly addictive
Being vegan in Thailand ended up being one of the easiest travel experiences I’ve had. Once you know how to ask, and what to look out for, you’re sorted. Usually with a smoothie in one hand and mango sticky rice in the other.
Before you go…
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