What do vegetarians eat in Canada? A guide to plant-based dining

According to a 2023 report, approximately 2.3 million Canadians identify as vegetarian, making it an increasingly popular and accessible lifestyle. So, what do vegetarians eat in Canada? The answer involves a delightful mix of traditional comfort foods, international cuisine, and innovative plant-based products readily available from coast to coast.

Quick Summary

A diverse and flavourful plant-based food scene exists across Canada, incorporating traditional comfort meals, global flavours, and modern meat alternatives. From modified poutine and maple-mustard tofu to rich ethnic curries and innovative products, vegetarians find ample choices for dining at home and in restaurants nationwide. Many grocery stores stock a wide array of vegetarian-friendly and specialty items.

Key Points

• Diverse Culinary Landscape: Canadian vegetarians have access to a rich variety of foods, from classic dishes with a meatless twist to diverse international cuisines like Indian, East Asian, and Mediterranean.

• Growing Market for Plant-Based Products: Grocery stores nationwide are expanding their plant-based sections, offering a wide array of convenient meat alternatives, plant-based dairy, and specialty vegan items.

• Abundance of Tofu and Tempeh: Soy-based products like tofu and tempeh are widely available and used as versatile protein sources in Canadian vegetarian cooking.

• Focus on Plant-Based Proteins: Canada's Food Guide promotes basing meals on starchy carbohydrates and eating a variety of fruits, vegetables, pulses, and nuts, providing a solid foundation for a vegetarian diet.

• Vibrant Restaurant Scene: Cities across Canada, especially major metropolitan areas, have a growing number of vegetarian and vegan-friendly restaurants, making it easy to dine out.

Traditional Canadian Dishes with a Vegetarian Twist

While some traditional Canadian fare is meat-heavy, many classic recipes can be easily adapted to be vegetarian. The country's culinary landscape is evolving, offering more plant-based interpretations of beloved comfort foods.

• Vegetarian Poutine: The national dish can be made vegetarian by using a rich mushroom or vegetable-based gravy instead of the traditional beef gravy. The classic cheese curds, of course, are vegetarian.
• Vegetarian Shepherd's Pie: This comforting classic can be transformed with a lentil and vegetable base, topped with fluffy mashed potatoes.
• Maple-Mustard Glazed Tofu: Canadian maple syrup and mustard are a classic flavour combination that pairs wonderfully with grilled or baked tofu.
• Pea Soup (Soupe aux Pois): This hearty French-Canadian classic is naturally vegetarian when prepared without the ham hock, featuring yellow split peas, root vegetables, and herbs.
• Lentil Shepherd's Pie: A popular variation of the traditional dish, this version replaces ground meat with a savoury blend of lentils, vegetables, and rich gravy, all topped with mashed potatoes.
• Nanaimo Bars and Butter Tarts: These iconic Canadian desserts are traditionally vegetarian and widely available in bakeries and cafes.

International and Urban Vegetarian Dining

Canada's multicultural population has significantly shaped its food scene, creating a rich tapestry of vegetarian-friendly options from around the world.

Diverse Cuisines

• Indian and Pakistani: Restaurants serving these cuisines are staples in many Canadian cities and offer an extensive range of vegetarian dishes, from paneer makhani to chana masala and lentil dals.
• East Asian: Tofu stir-fries, vegetable curries, and vegetarian sushi are common. Cities like Vancouver and Toronto have a particularly strong selection of dedicated vegan and vegetarian Asian eateries.
• Mediterranean and Middle Eastern: Falafel wraps, hummus, fresh salads, and vegetable kebabs are readily available and popular choices for Canadian vegetarians.

Thriving Restaurant Scenes

Major urban centers like Toronto and Vancouver boast a high concentration of vegetarian and vegan restaurants. Diners can find everything from casual plant-based diners to upscale vegan fine dining. Victoria, B.C., is even noted for having one of the highest numbers of vegan restaurants per capita.

Grocery Shopping for Vegetarians in Canada

Canadian grocery stores, both major chains and specialty shops, have adapted to meet the growing demand for plant-based foods. Consumers can find a vast assortment of ingredients and convenience items.

• Nationwide Supermarkets: Stores like Loblaws, Metro, Sobeys, and Real Canadian Superstore offer large selections of produce, legumes, tofu, plant-based dairy alternatives (like almond, soy, and oat milks), and a variety of meat substitutes.
• Specialty and Local Stores: Independent health food stores, farmers' markets, and dedicated vegan grocers, such as Toronto's Good Rebel and Vancouver's Vegan Supply, provide a wider, often locally-sourced, selection of unique vegetarian products.

Modern Plant-Based Alternatives

Innovation in the plant-based sector means Canadian vegetarians have more options than ever before. Maple Leaf Foods, for instance, is a major Canadian food processor that has expanded its plant-based offerings.

Comparison of Common Meat Alternatives

Alternative	Source	Texture & Use	Availability	Canadian Brands	Notes
Tofu	Soybeans	Versatile, absorbs flavour, firm to silken varieties	High	Yves, Sunrise Soya Foods	Excellent source of protein and calcium.
Tempeh	Fermented soybeans	Nutty, firm texture, holds shape well	Medium to High	Noble Bean, Henry's Tempeh	High in protein and probiotics.
Seitan	Wheat gluten	Chewy, meat-like texture, excellent for savoury dishes	Medium	Gusta, Field Roast	High in protein but not suitable for gluten-free diets.
Meatless Ground	Soy, pea protein	Crumbly texture, for tacos, chili, etc.	High	Yves, Beyond Meat, Gardein	Easy substitute for ground beef in many recipes.
Plant-Based Sausages	Pea protein, wheat protein	Satisfying, savoury, grilled or pan-fried	High	Field Roast, Gusta, Beyond Meat	Great for breakfasts or barbecues.
Lentils & Pulses	Legumes	Soft, earthy, used in stews, soups, and curries	Very High	Many options	Affordable and nutritious staple.

Conclusion

For those asking what do vegetarians eat in Canada, the answer is a rich and diverse culinary landscape. From classic Canadian dishes thoughtfully reimagined to a wealth of international cuisines and modern plant-based innovations, a meatless diet in Canada is anything but restrictive. The accessibility of fresh produce and specialty items in grocery stores, combined with a growing network of vegetarian-friendly restaurants, ensures that eating plant-based in Canada is easier and more delicious than ever before. Whether you're a lifelong vegetarian or simply curious about trying more plant-based meals, Canada offers a wide and welcoming variety of foods to explore.

Where to find Canadian Vegetarian Inspiration

For more ideas and recipes, Canada's Food Guide offers a wide array of vegetarian recipes using locally available ingredients. Organizations like Heart and Stroke Foundation also provide excellent resources for healthy vegetarian eating.

Keypoints

• Diverse Options: Canadian vegetarians enjoy a wide range of dining options, from traditional modified comfort foods to a rich variety of international cuisines, thanks to the country's multiculturalism.
• Increasing Accessibility: The availability of vegetarian and plant-based foods has increased significantly, with major supermarket chains stocking vast selections of fresh produce, legumes, and meat alternatives.
• Growth of Plant-Based Products: The Canadian market for plant-based foods is growing rapidly, with a wide array of alternative products like tofu, tempeh, and meatless ground readily available.
• Nutritional Focus: Canada's Food Guide and health organizations provide resources that emphasize consuming varied plant-based proteins, fruits, vegetables, and fortified foods to meet nutritional needs.
• Thriving Restaurant Scene: Major Canadian cities feature numerous dedicated vegetarian and vegan restaurants, reflecting a robust and evolving plant-based dining culture.

FAQs

Question: Are there vegetarian versions of classic Canadian dishes like poutine and shepherd's pie? Answer: Yes, many popular Canadian dishes have delicious vegetarian variations. Poutine can be made with a vegetarian gravy, and shepherd's pie often uses lentils or other plant-based protein as a savoury filling.

Question: Which Canadian cities are most vegetarian-friendly? Answer: Large urban centres like Toronto and Vancouver offer extensive options and dedicated vegetarian/vegan restaurants. Smaller cities like Victoria, B.C., also have a high concentration of plant-based eateries relative to their population.

Question: Where can I buy plant-based groceries in Canada? Answer: Most major Canadian supermarkets, including Loblaws, Metro, and Sobeys, stock a wide range of vegetarian products. Specialty vegan grocers like Good Rebel in Toronto and Vegan Supply in Vancouver also offer extensive selections.

Question: What are some popular Canadian plant-based products? Answer: Popular Canadian brands and products include Yves Veggie Cuisine, Earth's Own milk alternatives, and products from Big Mountain Foods. International brands like Beyond Meat are also widely available.

Question: Do Canadian grocery stores offer fortified foods for vegetarians? Answer: Yes, many Canadian food products, including soy, almond, and rice beverages, as well as some tofu, are fortified with essential nutrients like calcium and Vitamin D.

Question: Is it hard to find vegetarian food when traveling across Canada? Answer: No, with the rising popularity of plant-based diets, most Canadian restaurants, even in smaller towns, now offer vegetarian options. Urban areas and tourist destinations are particularly well-equipped with vegetarian-friendly menus.

Question: Are there naturally vegetarian Canadian dishes? Answer: Yes, many treats like Nanaimo bars and butter tarts are traditionally vegetarian. Hearty soups and stews often have vegetarian variations, and fresh produce from local farms is a seasonal delight.

Citations

What do vegetarians eat in Canada? (via snippet) Heart and Stroke Foundation of Canada: Vegetarian diets (URL: https://www.heartandstroke.ca/healthy-living/healthy-eating/specific-diets/vegetarians) Canada's Food Guide: Search recipes (URL: https://food-guide.canada.ca/en/recipes/) What You Need to Know About Canada's Vegetarian and ... (URL: https://www.wdcolledge.com/blog/canadas-vegetarian-and-vegan-trends) Veganism and Vegetarianism Statistics in Canada | Made in CA (URL: https://madeinca.ca/veganism-and-vegetarianism-statistics-canada/) Canadian consumers shift to plant-based diets - WEDC (URL: https://wedc.org/market-intelligence/posts/canadian-consumers-shift-to-plant-based-diets/) Traditional Canadian vegetarian dishes - Facebook (URL: https://www.facebook.com/groups/626702564847479/posts/644792699705132/) Category:Canadian Vegetarian - Recipes Wiki (URL: https://recipes.fandom.com/wiki/Category:Canadian_Vegetarian) Good Rebel - Vegan Grocer (URL: https://maps.google.com/maps?cid=5355723162462914611) Vegan Supply Chinatown (URL: https://maps.google.com/maps?cid=1373463008070712983) PETA: The Best Vegan Products Canadian Shoppers Love (URL: https://www.peta.org/living/food/vegan-products-available-canada/) Veganism and Vegetarianism Statistics in Canada | Made in CA (URL: https://madeinca.ca/veganism-and-vegetarianism-statistics-canada/) PLANTA (URL: https://maps.google.com/maps?cid=560446960286017692) Canadians or people who've been to Canada - Reddit (URL: https://www.reddit.com/r/vegan_travel/comments/1jquwu1/canadians_or_people_whove_been_to_canada/) Allrecipes Canada: Maple-Mustard Glazed Tofu with BBQ-Spiced Wedges and Green Beans (via snippet) Reddit: I'm looking for tips on buying Canadian made, grown ... (URL: https://www.reddit.com/r/BuyCanadian/comments/1i9zyjh/im_looking_for_tips_on_buying_canadian_made_grown/) Facebook: Canadian vegan food brands list needed (URL: https://www.facebook.com/groups/147048375358833/posts/9604862862910623/)

Frequently Asked Questions

Are there vegetarian versions of classic Canadian dishes like poutine and shepherd's pie?

Yes, many popular Canadian dishes have delicious vegetarian variations. Poutine can be made with a vegetarian gravy, and shepherd's pie often uses lentils or other plant-based protein as a savoury filling.

Which Canadian cities are most vegetarian-friendly?

Large urban centres like Toronto and Vancouver offer extensive options and dedicated vegetarian/vegan restaurants. Smaller cities like Victoria, B.C., also have a high concentration of plant-based eateries relative to their population.

Where can I buy plant-based groceries in Canada?

Most major Canadian supermarkets, including Loblaws, Metro, and Sobeys, stock a wide range of vegetarian products. Specialty vegan grocers like Good Rebel in Toronto and Vegan Supply in Vancouver also offer extensive selections.

What are some popular Canadian plant-based products?

Popular Canadian brands and products include Yves Veggie Cuisine, Earth's Own milk alternatives, and products from Big Mountain Foods. International brands like Beyond Meat are also widely available.

Do Canadian grocery stores offer fortified foods for vegetarians?

Yes, many Canadian food products, including soy, almond, and rice beverages, as well as some tofu, are fortified with essential nutrients like calcium and Vitamin D.

Is it hard to find vegetarian food when traveling across Canada?

No, with the rising popularity of plant-based diets, most Canadian restaurants, even in smaller towns, now offer vegetarian options. Urban areas and tourist destinations are particularly well-equipped with vegetarian-friendly menus.

Are there naturally vegetarian Canadian dishes?

Yes, many treats like Nanaimo bars and butter tarts are traditionally vegetarian. Hearty soups and stews often have vegetarian variations, and fresh produce from local farms is a seasonal delight.