Vegan and Vegetarian Food In Laos: Your Ultimate Travel Guide

Is It Easy To Travel As A Vegan In Laos?

Yes, traveling as a vegan in Laos is relatively easy, and the food culture is quite accommodating to plant-based diets. While Laos does not have a specific term for "vegan," the local population understands what it means to avoid meat, fish, and dairy. However, many dishes may include fish sauce, shrimp paste, or eggs, so it's important to clarify your dietary preferences when ordering food.

The key to a smooth vegan experience is knowing a few essential phrases and what to avoid. Laos, with its deep ties to both Thai and Vietnamese cuisine, offers many naturally vegan-friendly dishes, especially if you ask for modifications. Additionally, Laos' French colonial past ensures you can easily find delicious vegan-friendly baguettes in many towns.

Common Ingredients To Be Aware Of In Laos

While Laos offers a variety of plant-based food options, there are a few ingredients that are commonly used and are not vegan. These include:

• Fish Sauce (Nam Pla): A staple in many Lao dishes.

• Shrimp Paste (Padaek): Often used in dips and sauces.

• Oyster Sauce (Nam Mon Hoi): Frequently used in stir-fries.

When ordering, it's best to ask specifically for food without these ingredients. Knowing the term "jay" (vegan) in Lao, along with a few key phrases, can ensure that you get exactly what you’re looking for.

Must-Try Vegan Dishes In Laos

Laos offers a variety of dishes that can easily be veganized or are naturally plant-based. Here are some of the top dishes to look out for:

1. Laap (Vegan Version)

Laap is one of Laos' most famous dishes, typically made with minced meat. However, it can be veganized with tofu, mushrooms, or other plant-based proteins. Be sure to request no fish sauce and avoid the inclusion of eggs in the dressing.

2. Kanom Krok (Vegan Coconut Pancakes)

A popular street food, Kanom Krok are small pancakes made from rice flour and coconut milk, often served with shredded coconut or sweet potatoes. They're naturally vegan and make for a great snack or dessert.

3. Papaya Salad

Papaya salad (Som Tum) in Laos is often made with a dressing that contains fish sauce, but you can request a vegan version using soy sauce instead. The dish typically includes shredded green papaya, tomatoes, chilies, and other fresh vegetables.

4. Sticky Rice In Bamboo Tube

Sticky rice cooked in bamboo tubes is a traditional and simple dish. It is often served with coconut milk and can sometimes contain sweet ingredients like taro or pumpkin. It's vegan-friendly and a great snack.

5. Jeow Mak Len

A Laotian tomato-based dipping sauce, typically served with boiled vegetables or sticky rice. Be sure to ask for it without fish sauce.

6. Bor Bun (Vietnamese-style Noodle Salad)

This dish features fresh herbs, greens, tofu, and spring rolls. While the dressing may contain fish sauce, it’s easy to ask for a vegan version by requesting soy sauce instead.

7. Vegan Fried Spring Rolls

These crispy delights are often filled with rice noodles, cabbage, and carrots. Just be sure to ask that no fish sauce or oyster sauce is used in the filling or dipping sauce.

8. Suzy (Coconut Soup with Vegetables)

This regional dish found in the north of Laos consists of vegetables like potatoes, carrots, and greens cooked in a creamy coconut broth. It’s a comforting and vegan-friendly dish.

9. Khao Poon (Laotian Vermicelli Soup)

This fragrant noodle soup is typically made with chicken broth, but you can easily ask for a vegan version made with vegetable broth and tofu.

Where To Find Vegan And Vegetarian Food In Laos

Laos is home to many eateries that cater to vegan and vegetarian diets, especially in popular tourist spots like Vientiane, Luang Prabang, and Vang Vieng. Here are some top restaurants and cafés offering plant-based options:

1. Vientiane

• Vegetarian in the Golden Age: Also known as Vegetarian Master Ruma, this all-you-can-eat vegan buffet served by monks is a great place to indulge in traditional Lao flavors.

• Lao Vegan: A small local spot offering a variety of vegan Lao dishes, including Laap and Khao Poon.

2. Luang Prabang

• Phonheuang Cafe: A charming café offering affordable and tasty vegan-friendly dishes like noodle soups and stir-fries.

• Break for a Bread: Known for its vegan-friendly baguettes, especially the eggplant and peanut sandwich.

3. Vang Vieng

• Kapphet Vegan: This local vegan restaurant serves traditional Laotian dishes, including veganized versions of Laap and Khao Poon.

4. Nong Khiaw

• Mama Alex: A cozy eatery with a great variety of vegan options clearly marked on the menu, including dishes like Suzy and vegan noodle soups.

5. Muang Ngoi

• Seng Phet: A small but popular spot offering authentic Laotian vegan dishes, including a fantastic version of Suzy.

Tips For Vegan Travelers In Laos

• Learn Key Phrases: As there is no specific word for vegan in Lao, it’s helpful to have phrases like "I don't eat meat, fish, or dairy" translated and ready to show. Using simple and clear language helps avoid confusion.

• Markets are Your Friend: In Laos, markets are a great place to find fresh fruit, snacks, and sometimes ready-to-eat meals like spring rolls or fruit smoothies. Don’t hesitate to ask for vegan options at food stalls.

• French Influence: Thanks to French colonial history, you’ll find plenty of French-style baguettes throughout Laos. Many of these can be easily veganized with plant-based fillings like avocado, tofu, or vegetables.

• Be Prepared to Adapt: If you're unsure about a dish, don’t hesitate to ask if it can be made without fish sauce, shrimp paste, or oyster sauce. Many restaurants are willing to make adjustments.

Conclusion

Laos may not have as many dedicated vegan restaurants as some neighboring countries, but it still offers plenty of delicious plant-based options for conscientious travelers. From local street food to more upscale dining options, you'll have no trouble finding vegan-friendly meals across the country.

Remember to keep an eye out for non-vegan ingredients, be clear when ordering, and enjoy the incredible flavors of Lao cuisine. Whether you're visiting the bustling streets of Vientiane or the laid-back town of Luang Prabang, you'll find that Laos is a welcoming destination for vegan and vegetarian travelers alike.