From vegoutmag.com
By Avery White
When your friends pick the place, being prepared beats being picky
You know that moment when your friends pick the restaurant and you're already mentally scanning the menu, hoping there's something besides a sad side salad?
I've been there more times than I can count. As someone who's been vegan for about a decade now, I've learned that being flexible and prepared beats being the friend who always vetoes the group choice. The truth is, most chain restaurants have come a long way, and with a few modifications and insider knowledge, you can find something satisfying almost anywhere.
After years of trial and error (and some truly disappointing meals), I've figured out how to navigate the most common chain restaurants my friends love. Here's what actually works.
1. Chipotle
This one's almost too easy, which is why I'm starting here.
The sofritas (spicy tofu) is genuinely good, not just "good for vegan fast food." I load up a bowl with brown rice, black beans, sofritas, fajita veggies, corn salsa, and guacamole. The key is asking them to go light on the rice so you have room for everything else.
Here's what most people don't realize: both the pinto and black beans are vegan, cooked without lard. The flour tortillas contain a small amount of wheat gluten but are free of dairy and eggs. Even the chips are fried in sunflower oil.
The only things to avoid? The cheese, sour cream, and meat options. Pretty straightforward.
2. Panera Bread
Panera gets tricky because they love sneaking dairy into everything, but there are solid options once you know what to look for.
The Mediterranean Veggie sandwich without feta is my go-to. I add avocado and ask them to toast it really well so the vegetables get a bit caramelized. Pair it with either the black bean soup or the ten vegetable soup, both of which are vegan.
Their oatmeal works for breakfast, though you'll need to skip the toppings they offer and bring your own fruit or nuts. The bagels are vegan except for the Asiago and everything varieties.
One warning: always check their current menu online before going. Panera changes their offerings seasonally, and what's vegan one month might have cream added the next.
3. Olive Garden
I'll be honest, Olive Garden isn't my first choice. But when your friends want unlimited breadsticks, you make it work.
The breadsticks are actually vegan if you skip the garlic butter brushed on top. Just ask for them plain, or better yet, bring a small container of olive oil mixed with Italian herbs in your bag. The minestrone soup is vegan, and you can build a decent meal around it with a salad (no cheese, use oil and vinegar).
For the main course, order the spaghetti with marinara or the angel hair pasta with tomato sauce. It's basic, sure, but add some extra vegetables and red pepper flakes, and it becomes something you can actually enjoy rather than just tolerate.
The create-your-own pasta option lets you choose vegetables as your topping, which gives you more control over what ends up on your plate.
4. Starbucks
Starbucks has improved dramatically over the past few years with their plant-based options.
Any of their drinks can be made with oat, almond, soy, or coconut milk. I usually go with oat milk because it froths well and doesn't separate in hot drinks. The pumpkin spice sauce is vegan, as is the mocha sauce, though the white chocolate mocha contains dairy.
For food, the everything plant-based sandwich is surprisingly filling for a fast-food breakfast. The oatmeal works if you skip the dairy-based toppings. They also carry various fresh fruit options and packets of nuts.
My trick? I keep a baggie of my own granola in my car for those times when the food options are slim but I need something beyond just coffee.
5. Red Robin
Red Robin deserves credit for having a dedicated veggie burger that's actually vegan: the Veggie Burger patty itself is plant-based and pretty decent.
Order it on a lettuce wrap because their buns contain dairy and eggs. Load it up with all the vegetable toppings: lettuce, tomato, onions, pickles, and salsa. Ask for avocado slices and mustard instead of their mayo-based sauces.
The fries are cooked in dedicated fryers with no animal products, which isn't always the case at burger joints. The sweet potato fries work too, though ask them to hold the seasoning as it sometimes contains dairy.
Side salads with oil and vinegar, apple slices, and coleslaw (verify the dressing) round out the meal. It won't be gourmet, but it's filling and you won't feel deprived while everyone else tackles their burgers.
6. P.F. Chang's
Asian cuisine generally offers more naturally plant-based options, and P.F. Chang's is no exception.
The Buddha's Feast steamed with brown rice is my standard order. It's a mountain of vegetables in a light sauce that doesn't leave you feeling heavy. The Coconut Curry Vegetables work if you want something with more flavour, and the Ma Po Tofu can be made vegan by asking them to prepare it without the meat sauce.
For appetizers, the edamame is obvious, but the vegetable spring rolls are also vegan. Just skip the dipping sauces or bring your own, as theirs often contain fish sauce or other animal products.
One thing I learned the hard way: always specify that you want no oyster sauce, fish sauce, or egg in your dish. Many of their vegetable dishes default to including these ingredients even though they could easily be made without them.
7. Subway
Subway is the king of customization, which works in your favour.
Start with the Italian or sourdough bread (both vegan), then load up with every vegetable they have. I'm talking tomatoes, cucumbers, bell peppers, red onions, spinach, pickles, jalapeños, and olives. Don't be shy about asking for extra of everything.
For protein, they've started offering a plant-based option in many locations. If yours doesn't have it yet, make it work with double avocado and hummus if they have it available.
Mustard, oil and vinegar, or sweet onion sauce (check your location, as ingredients can vary) give you flavouring options. The key is building such a loaded sandwich that you don't miss having a protein patty.
Their chips are hit or miss depending on flavour, but the plain ones and some of the seasoned varieties are vegan. Always check the ingredient list on the bag before committing.
Final thoughts
Learning to navigate chain restaurants hasn't just made my social life easier. It's taught me that being vegan doesn't mean being inflexible or making every meal a statement.
Some meals out will be amazing, perfectly suited to your preferences without any modifications. Others will be functional fuel that lets you spend time with people you care about. Both have their place.
The real skill isn't finding the perfect vegan option everywhere. It's knowing how to adapt, what questions to ask, and when to eat before you go and just order something small to be social.
Keep a list of these options in your phone for quick reference. Better yet, screenshot the vegan options from each restaurant's online menu so you're not frantically googling when your friends are ready to order.
And remember, restaurant menus change. What's vegan today might have dairy added next month, so staying informed matters more than memorizing a static list. When in doubt, ask questions and don't feel bad about customizing your order. You're paying for the meal too.
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