Does Red Lobster Have Vegan Options? A 2023 Guide to Eating Plant-Based at the Seafood Chain

Red Lobster may not seem like the most vegan-friendly restaurant at first glance. After all it is known for serving up plates piled high with seafood like lobster, shrimp, and fish. However, with the rise of plant-based eating more and more restaurant chains are expanding their menus to accommodate vegan diners. So does Red Lobster offer any options for those avoiding animal products?

The short answer is yes, Red Lobster does have some vegan menu items. But the choices are admittedly limited compared to fully vegan restaurants. As a seafood-centric chain, most dishes contain fish, shellfish, eggs, dairy or other non-vegan ingredients. With a little creativity and special ordering though, vegans can piece together a meal.

In this guide I’ll share the best tips for eating vegan at Red Lobster. I’ve scoured the menu and ingredient information to find every plant-based option. Whether you’re a strict vegan or simply trying to cut back on animal products, use this guide to order your next meal at Red Lobster.

How to Order Vegan at Red Lobster

The key to ordering vegan at Red Lobster is knowing what to avoid. Here are some of the most common non-vegan ingredients that pop up on the menu:

• Seafood – This includes fish, shellfish like shrimp, lobster and crab, and fish-based ingredients like anchovy paste.

• Dairy – Cheese, milk, cream and butter show up in dishes like pastas, biscuits, salad dressings and more.

• Eggs – Often used as a binding agent in things like breaded appetizers and baked goods

• Meat – Some chicken and steak dishes are on the menu.

• Honey – Used as a sweetener in some salad dressings and drinks.

With the restrictions in mind, you have to get creative with ordering. Here are some tips:

• Focus on the sides – Steer clear of the seafood entrees and pastas, and instead build a meal from the vegetable side dishes. Many can be prepared vegan.

• Ask about preparation – Inquire if butter, chicken broth or other animal products are used to prepare veggie sides. Request plain preparation without.

• Watch out for dressings – Stick to oil and vinegar or the vegan dressings like cocktail sauce. Avoid creamy ranch, Caesar and blue cheese.

• Modify menu items – Order a dish without cheese or croutons to make it vegan. Substitute rice or baked potato for non-vegan sides.

• Clarify with your server – Tell them you have food allergies and need help avoiding dairy, eggs, etc. They’re used to accommodating requests.

With a couple go-to strategies in mind, you’ll be able to navigate the menu at Red Lobster like a pro!

Best Vegan Food Options at Red Lobster

Okay, let’s get into the good stuff – the vegan dishes you can actually order at Red Lobster! While the pickings are slim compared to an all-vegan spot, these menu items make building a plant-based meal possible:

Steamed Broccoli

It’s not the most exciting choice, but steamed broccoli makes a nice veggie side. Just request that it is prepared plain, without butter.

Rice Pilaf

The rice pilaf or orzo rice is a filling vegan-friendly choice that goes well alongside veggies or a baked potato.

Baked Potato

Order a plain baked potato with no butter, cheese or bacon bits on top. Then add some veggie sides and cocktail sauce for a humble but satisfying vegan meal.

House Side Salad

The salad starts off vegan, with a mix of lettuce, carrots, cabbage and tomatoes. Just ask for no cheese or croutons and choose oil & vinegar or French dressing.

Sea Salted French Fries*

While not the healthiest option, the fries can be part of a vegan meal if you avoid the creamy dipping sauces. Beware of cross contamination in the fryer though.

Crispy Brussels Sprouts*

These roasted Brussels sprouts tossed in a soy ginger sauce are a tasty shareable appetizer. Keep cross contact from fryer in mind.

Cocktail Sauce

Red Lobster’s signature cocktail sauce goes nicely with fries or a baked potato in place of butter.

Marinara Sauce

The classic Italian marinara sauce served with the cheese flatbread can be ordered on the side as a vegan dipping sauce.

French Dressing

This sweet, tangy dressing is one of the vegan salad dressing options, along with oil & vinegar.

*Fried items are cooked in shared fryer oil, risking cross contact with fish and shellfish. Strict vegans may want to avoid.

As you can see, vegan choices are sparse but with some mix-and-matching, you can come up with a filling meatless, dairy-free meal. Focus on sides like veggies, rice and potato while avoiding seafood entrees and creamy pasta dishes.

Tips for Ordering Vegan Drinks at Red Lobster

Finding vegan food at Red Lobster may require some creativity, but getting vegan drink options is much easier!

Here are some of your best bets for ordering vegan non-alcoholic and alcoholic drinks:

Non-Alcoholic

• Fountain soft drinks
• Iced tea
• Hot coffee or tea
• Fresh limeade
• Cranberry juice
• Pineapple juice

Beer & Wine

• Corona Extra
• Heineken
• Angry Orchard Crisp Apple (skip other Angry Orchard flavors containing honey)
• 14 Hands Hot to Trot Red Blend
• Canvas Chardonnay
• Ecco Domani Pinot Grigio

Cocktails & Mixed Drinks

• Strawberry Daiquiri (made without cream)
• Piña Colada (made without cream)
• Mango Mai Tai
• Classic Mojito
• Long Island Iced Tea
• Red Lobsterita Margarita

Stick with soda, juices, wine and clear liquor cocktails and you’ll be all set with vegan beverage choices. One drink to potentially avoid is the Ultimate Long Island Iced Tea, which may contain a honey-sweetened bourbon.

Making Special Requests and Substitutions

Don’t be shy about asking for modifications or substitutions to make a dish vegan. Here are some examples of special orders you can make at Red Lobster:

• “May I have the house salad without cheese or croutons and with oil & vinegar on the side?”

• “Can I substitute broccoli instead of the garlic mashed potatoes?”

• “Is there any way I could get the pasta with marinara instead of alfredo sauce?”

• “Can I get a baked potato prepared plain without butter or bacon?”

• “I’d like the Brussels sprouts without the honey soy glaze, just plain please.”

• “Do you have any dressings that don’t have eggs or dairy?”

• “Is there chicken or beef broth in the vegetable medley? I have food allergies and need to avoid that.”

Specific questions will help the server understand your needs and find ways to modify the dish or omit ingredients. Don’t feel shy speaking up – it’s their job to accommodate requests!

Dining with Non-Vegans

If your non-vegan dining companions want to go to Red Lobster, don’t worry – you can make it work. Here are some tips for dining with omnivores at Red Lobster:

• Suggest sharing a few vegan appetizers like salads and fries. Get your own vegan entree while they order seafood.

• See if they’d be open to ordering a vegan meal in solidarity. Offer to cook them a nice seafood dinner yourself later on.

• Politely decline splitting non-vegan items like cheesy appetizers. “No thanks, looks good but I’m trying to eat vegan today!”

• Order a fun fruity mocktail drink while your friends get the signature cocktails or wine.

• Focus on the time together, not the food. Chat and laugh while waiting for courses to take the focus off dietary differences.

• If comments arise, respond kindly. “I choose plant-based for health and ethical reasons. I’d love if you’d be open to trying some of my food too!”

With extra planning and creativity, dining at Red Lobster meat-free is doable. Savor this guide to vegan options and order away at your next visit to the seafood chain!