Vegan & Gluten-Free in Japan: A Complete Guide
Being vegan AND gluten-free in Japan is challenging — but absolutely possible. Dashi, soy sauce, and hidden wheat are the main obstacles. This guide helps you navigate Japanese cuisine safely.
Always verify before visiting
Restaurant practices change frequently. Confirm both vegan and gluten-free options directly with staff. Cross-contamination from wheat and fish-based ingredients is common in Japanese kitchens.
The Double Challenge: Vegan + Gluten-Free
Dashi is everywhere
Most Japanese broths, soups, and sauces use katsuobushi (bonito fish) dashi. It hides in miso soup, noodle broths, and many seemingly plant-based dishes.
Soy sauce contains wheat
Standard shoyu is made with wheat and soy. It's used in virtually every Japanese sauce and marinade — a double concern for vegan-celiac travelers.
Buddhist cuisine is your ally
Traditional shojin ryori (temple food) is inherently vegan and often GF. Japan has a long tradition of plant-based cooking in Buddhist temples.
Hidden Dangers: What to Watch For
Dashi Stock (出汁)
Most Japanese restaurants use dashi made from katsuobushi (dried bonito/fish flakes). This is in miso soup, noodle broths, sauces, and many dishes. Not vegan.
Kombu dashi (昆布だし) — made from dried kelp — is both vegan and naturally gluten-free. Ask specifically for "kombu dashi" or "vegan dashi" (ビーガンだし).
Soy Sauce (Shoyu / 醤油)
Contains wheat (gluten). While soy sauce is technically vegan, it adds a gluten risk to otherwise safe plant-based dishes.
Tamari (usually GF, sometimes labeled "wheat-free") is the vegan-safe alternative. Bring your own tamari packets.
Miso (味噌)
Most miso paste is vegan, but miso soup typically uses katsuobushi dashi. The soup itself is not vegan — the paste is.
Request "kombu dashi miso soup" at vegan-friendly restaurants. Some restaurants offer this explicitly.
Tempura
Battered in wheat flour. Dipping sauce (tentsuyu) often contains dashi with bonito.
Avoid unless from a dedicated vegan-GF restaurant with rice flour batter and kombu-based sauce.
Senbei (Rice Crackers)
Most commercial senbei are flavored with soy sauce (contains wheat). Some use oyster sauce or other non-vegan seasonings.
Look for plain, unflavored senbei or those with clearly labeled vegan and GF certifications.
Gyoza Wrappers
Wheat-based wrappers. Traditional gyoza fillings often contain pork.
Avoid unless from a dedicated vegan restaurant offering rice-based wrapper gyoza (increasingly available in Tokyo).
Naturally Safe Foods in Japan
Sashimi-grade tofu (silken tofu)
Completely vegan and GF. Often served cold with condiments — skip soy sauce, use tamari.
Edamame (枝豆)
Steamed soybeans. Naturally vegan and GF. A perfect snack or appetizer.
Onigiri with plant-based fillings
Look for umeboshi (plum), kombu, or plain rice fillings. Avoid those with mayonnaise or fish.
Plain steamed rice (gohan)
Universally safe. The base of most Japanese meals.
Agedashi tofu (ask for kombu dashi)
Deep-fried tofu in broth. Ask for kombu dashi version — rice flour batter for GF version.
Yakitori (vegan version)
Ask for "yasai" (vegetable) skewers with salt (shio) seasoning. Avoid standard tare sauce.
Natto (納豆)
Fermented soybeans — naturally vegan and GF. Strong-smelling but nutritious.
Shojin ryori (精進料理)
Traditional Buddhist temple cuisine — inherently vegan and often GF. Available at Buddhist temples and specialized restaurants.
Practical Tips for Vegan + GF Travelers
Shojin ryori is your best friend
Traditional Buddhist temple cuisine (精進料理, shojin ryori) is inherently vegan — no meat, fish, or animal products. Many dishes are naturally GF too. Look for temple restaurants in Kyoto and Asakusa.
Bring kombu dashi packets + tamari
Two essential items: kombu dashi powder packets (for asking restaurants to use vegan dashi) and portable tamari soy sauce. These solve 90% of vegan-GF dining challenges in Japan.
Use vegan Japan apps
HappyCow Japan and Vegewel (Japanese app, covers Tokyo well) list vegan-friendly restaurants. Filter for those also aware of gluten-free needs.
Convenience store strategy
Plain onigiri with kombu or umeboshi, edamame snacks, boiled eggs if lacto-ovo, and packaged inari sushi (fried tofu pouches) are generally vegan and GF. Always check labels for hidden bonito or soy sauce.
Indian restaurants are a reliable backup
Tokyo has excellent Indian restaurants with clearly labeled vegan options and rice-based dishes. Dal, rice, and vegetable curries are often both vegan and GF — a safe fallback.
Carry a dual dietary card in Japanese
Explain both "plant-based / no animal products" (動物性食品不使用) and "no wheat" (小麦不使用) on a single card. This gives restaurant staff clear guidance in their language.
Did you know? Japan's Buddhist temple cuisine (shojin ryori / 精進料理) has been vegan for over 1,000 years. Many temple restaurants in Kyoto serve elaborate multi-course meals that are inherently plant-based and often gluten-free. A must-try for vegan-GF travelers.
Plan Your Japan Trip
Find Vegan-Friendly Hotels in Tokyo
Stay near vegan-friendly neighborhoods with easy access to plant-based restaurants. Book on Booking.com for free cancellation.
Browse Tokyo hotels →Book Vegan Food Tours
Vegan cooking classes, temple cuisine experiences, and guided food tours in Tokyo and Kyoto.
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