Portugal for Vegetarians and Vegans

Portuguese cooking is famous for fish, pork and salt cod, so vegetarians sometimes worry about eating out. The good news: Lisbon and Porto now have lots of vegetarian and vegan restaurants, and even traditional menus have more options than you’d think. Here’s how to eat well in Portugal as a vegetarian or vegan.

Quick answer: learn “sou vegetariano/a” (I’m vegetarian) and “sem carne nem peixe” (no meat or fish). In the cities, you’ll find plenty of veggie and vegan restaurants and cafés. In traditional places, look for soups (check for meat stock), salads, egg dishes, migas and vegetable sides, and of course the pastries. Watch out: caldo verde usually contains chouriço.

Useful phrases

• Sou vegetariano / vegetariana: I’m vegetarian (male / female).
• Sou vegano / vegana: I’m vegan.
• Sem carne nem peixe: without meat or fish.
• Tem opções vegetarianas?: do you have vegetarian options?
• Isto tem carne?: does this have meat in it?

More: Portuguese phrases.

Traditional dishes that are (or can be) vegetarian

• Sopa de legumes: vegetable soup (ask whether it’s made with meat stock).
• Salada mista: a simple mixed salad.
• Omelettes and egg dishes, often on the menu.
• Migas: bread-based dishes, sometimes made without meat.
• Batatas, arroz and legumes: potatoes, rice and vegetable sides can make a meal.
• Cheese and bread: excellent cheeses everywhere. See Portuguese cheese.
• Pastries and desserts: mostly vegetarian (not vegan, as many are egg-based). See Portuguese desserts.

Watch out for

• Caldo verde usually comes with a slice of chouriço.
• Feijoada and many bean dishes contain meat.
• Soups may be made with meat stock.
• The couvert may include tuna or sardine pâté.

Where it’s easiest

• Lisbon and Porto: many vegetarian and vegan restaurants, brunch cafés and international food. Food halls like the Time Out Market have veggie stalls. See Lisbon food markets.
• The Algarve: plenty of international and brunch spots in Lagos and the resorts.
• Rural areas: fewer dedicated options, so self-catering or a good chat with the waiter helps.
• Supermarkets have plant-based products, fresh fruit and great bread.

Tips

• Use apps like HappyCow to find vegetarian restaurants.
• Ask kindly: many restaurants will happily adapt a dish.
• Food tours can often be booked with vegetarian options. See food tours.

More: what to eat in Portugal.

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