What Are Red Lobster Vegan Options To Order In 2025

Red Lobster Vegan, Vegetarian, and Dairy-Free Options

Discover the best Red Lobster vegan options in 2025. Red Lobster has long been known for its seafood-centric menu, but with the growing awareness of plant-based and dairy-free diets, the restaurant has taken steps to accommodate a wider range of dietary preferences. Whether you’re vegan, vegetarian, or need dairy-free options, Red Lobster provides a variety of modified dishes to suit your needs.

The good news is that you can always ask to make modifications. I find most restaurants are incredibly accommodating and offer vegan and vegetarian-friendly dishes. (Even ones that aren’t on the set menu!) This guide will walk you through the options available and how to customize your meal for a delicious, inclusive dining experience at Red Lobster.

Introduction to Red Lobster’s Menu and Dietary Options

Red Lobster is famous for its seafood dishes, but as dietary needs evolve, so does the menu. In a world where plant-based and allergen-friendly diets are becoming more prevalent, it’s essential for restaurants like Red Lobster to provide inclusive options. This article covers vegan, vegetarian, and dairy-free menu possibilities at Red Lobster, helping you navigate the best choices and necessary modifications.

Red Lobster Allergen Guide

Before we get into the options, I need to say how HELPFUL red lobsters allergen guide is! They have a complete checklist of applicable common dietary restrictions. Hip hip hoo-ray! I would recommend checking out the options below, then heading over to the red lobster site to get your hands on this allergen guide.

It’s a great way to double check allergens or get a general idea of what you can order. Although they don’t have a dedicated menu for veg options, this list is incredibly helpful. Even though it’s a restaurant chain, some items can still vary from location to location. Always inform the staff at your local red lobster to make sure your dietary needs are catered for. 

Red Lobster Vegan Options

While Red Lobster is a seafood-focused restaurant, vegans can still find enjoyable options with a few customizations. Remember, vegan diners will need to clarify with their server to avoid any animal products or cross-contamination.

Vegan Starters

Garden Salad

• Request the salad without cheese or croutons, as these often contain dairy or animal derivatives. The Garden Salad at Red Lobster includes fresh ingredients like lettuce, red onions, and tomatoes, making it a light and refreshing vegan starter.

Tortilla Chips with Pico de Gallo

• A simple and vegan-friendly starter, the tortilla chips paired with pico de gallo make for a tasty option. The pico de gallo is made with fresh tomatoes, onions, and cilantro, providing a burst of flavor without any animal products.

Modifications Needed for Vegan Starters

• Dressing Choices: Olive oil and vinegar or lemon wedges are perfect for those following a vegan diet. 
• Ask for the Allergen Guide: To verify ingredients and avoid hidden animal products.

Vegan Sides

Red Lobster offers a variety of sides that can be made vegan with minor modifications. Putting together a few side dishes instead of a main can be a perfectly acceptable meal for a vegan eating out! Sometimes this is the easiest solution when it comes to leaving full and satisfied. 

French Fries

• Classic French fries (a vegan fast food favorite!) are a safe choice. Ask about the frying process to confirm they aren’t prepared in shared oil with animal products.

Side Salad

• Like the Garden Salad, ask for the side salad without cheese. Fresh lettuce, tomatoes, and onions make for a crunchy, satisfying side.

Plain Baked Potato

• A baked potato can be ordered plain and topped with olive oil or a sprinkle of salt for added flavor.

Orzo Rice and Green Beans

• The orzo rice and green beans are generally plant-based; however, confirm with your server to ensure no butter or chicken broth is used in preparation.

Crispy Brussels Sprouts. Probably one of the best items on the new menu! These brussels sprouts are drizzled with a mildly spicy soy-ginger sauce and topped with crispy onions. 

Vegan Mains

1. Modified Pasta Dishes with Marinara Sauce
   • Red Lobster offers pasta with marinara sauce as a vegan-friendly option. Although a lot of the pasta sauces contain dairy, marinara always comes to the rescue! Make sure to skip any cheese toppings and request that no butter or animal-based ingredients are added. As of right now vegan cheese is not offered on the menu. 
2. Veggie Burger
   • In some locations, Red Lobster may have a veggie burgers available. Be sure to ask if it’s fully plant-based, as ingredients can vary by location.

Vegan Desserts (If Available)

Quite honestly Red Lobster’s dessert menu leans heavily toward dairy, BUT you can occasionally find fruit-based or dairy-free sorbets. Always inquire with your server to see if any vegan-friendly desserts are available.

Vegetarian Options at Red Lobster (Vegetarians Who Eat Dairy)

For vegetarians who consume dairy, Red Lobster has several satisfying choices across starters, sides, mains, and desserts. There are actually a lot of vegetarian meals you can put together with a few simple modifications. And if dairy is on the menu, you can enjoy the famous cheddar bay biscuits! Although red lobster isn’t a vegetarian restaurant, there are actually a ton of different choices to choose from. 

Vegetarian Starters

Mozzarella Cheese Sticks with Marinara Sauce

• A popular appetizer, the mozzarella sticks are vegetarian-friendly and served with marinara sauce for dipping.

Garden Salad with Cheese and Dressing Options

• The Garden Salad can be enjoyed with cheese and a choice of dairy-based dressings, making it a delicious starter for vegetarians.

Vegetarian Sides

Baked Potato with Sour Cream

• A classic side, make this a loaded baked potato by adding sour cream, cheese, or butter for added richness.

Cheddar Bay Biscuits

• These iconic cheddar biscuits are a vegetarian favorite! Made with cheese and herbs, they add a perfect savory touch to any meal.

Green Beans

• Red Lobster’s green beans can be ordered with butter for vegetarians, creating a savory, flavorful side dish.

Crispy Brussels Sprouts. This one will make your taste buds dance! These brussels sprouts are drizzled with a mildly spicy soy-ginger sauce and topped with crispy onions. 

Vegetarian Mains

Most of the main dishes on the red lobster menu have fish or meat, but simple modifications to the main menu can go a long way! Often times all you have to do is ask to remove the shrimp skewers.

1. The Baja bowl with black beans. Ask to remove the large shrimp from the baja shrimp bowl, and you have a beautiful vegetarian option. This one comes with black beans, avocado, red onion, pico de gallo and crunchy slaw and a chipotle ranch. 
2. Fettuccini Alfredo with Vegetables
   • The Fettucini Alfredo at Red Lobster is a rich, creamy pasta dish topped with cheese and can be customized with vegetables. Perfect for vegetarians, it combines the creaminess of Alfredo sauce with the freshness of added veggies.
3. Other Pasta Dishes with Alfredo Sauces
   • If you’re a fan of pasta, try other options with Alfredo sauce or cheese-based toppings. Make sure to inquire about any potential seafood-based additives.

Vegetarian Desserts

Key Lime Pie

• The Key Lime Pie is a refreshing choice that fits into a vegetarian diet.

Chocolate Wave Cake

• This decadent dessert is a great way to end your meal, though be sure to ask if it contains any gelatin-based ingredients.

The Brownie Overboard. This warm brownie is served with a scoop of vanilla ice cream and drizzled with caramel, fudge and whipped cream. 

Classic Cheesecake or Strawberry Cheesecake are two more delicious vegetarian dessert options at Red Lobster. 

Dairy-Free Options at Red Lobster

For those who are lactose intolerant or avoiding dairy, Red Lobster has several dishes that can be adjusted to fit a dairy-free diet. Seafood-centric restaurants do tend to use a lot of butter. However, with a few simple requests to the wait staff, this can often be removed. For those with a dairy allergy, it’s crucial to inform your server and ask about potential cross contamination. 

Dairy-Free Starters

1. Garden Salad (without Cheese)
   • Order the Garden Salad without cheese, and ask for olive oil and vinegar as a dairy-free dressing option.
2. Tortilla Chips and Pico de Gallo
   • This vegan option is also dairy-free, featuring crispy tortilla chips and a fresh pico de gallo.
3. Black Tiger Shrimp cocktail. This jumbo shrimp appetizer is served with a spicy thai chili lime cilantro sauce that is dairy-free. 

Crispy sweet chili calamari. This comes with green beans and a sweet and spicy chili sauce. 

Dairy-Free Sides

French Fries

• A classic dairy-free side, but be sure to verify the cooking process to ensure no cross-contact with dairy ingredients.

Side Salad (without Cheese)

• A simple side that can be enjoyed without dairy; opt for an oil-based dressing.

Plain Baked Potato

• A baked potato without butter or sour cream makes for a wholesome dairy-free option.

Crispy Brussels Sprouts. These ultra crispy brussels sprouts are drizzled with a mildly spicy soy-ginger sauce and topped with crispy onions. 

Dairy-Free Mains

Grilled Option of Lobster or Salmon

• This normally does contain dairy so be sure to let your server know about your dietary restrictions. Request the grilled option of lobster or salmon without any butter. Pair it with dairy-free sides for a balanced meal.

Pasta with Marinara Sauce

• Similar to vegan modifications, pasta with marinara can be dairy-free when ordered without cheese.

Sesame-soy Salmon Bowl. This one does contain dairy according to the allergen menu, so ask if it can 

Fish and chips. A classic for a reason, the hand battered crispy fish is free from dairy. Just make sure to request that the sides and dipping sauces do not contain any dairy products. 

Dairy-Free Desserts

Dairy-free desserts are honestly pretty limited, but you may find options like fruit cups or occasionally dairy-free sorbets, depending on availability.

Kid’s Menu Options for Vegan, Vegetarian, and Dairy-Free Diets

Red Lobster’s kid’s menu includes customizable options that can be adjusted for vegan, vegetarian, or dairy-free diets. I often find when veg food options are limited, you can get a delicious meat-free meal off the kids menu! 

1. Kids’ French Fries
   • A simple, kid-friendly vegan and dairy-free option.
2. Plain Pasta with Marinara
   • A favorite for kids, this pasta can be enjoyed with marinara sauce for vegan or dairy-free diets. For vegetarians, cheese can be added.
3. Steamed Broccoli
   • An excellent vegetable side for kids following a plant-based diet.
4. Fruit Cup (if available)
   • Many Red Lobster locations offer a fruit cup or orange slices which is vegan and dairy-free.
5. Dairy Free options for those who still consume meat include the chicken tenders, grilled chicken, green beans and golden fried fish. 
6. Macaroni and cheese is a perfect option for vegetarians who consume dairy products. 

How to Make Special Dietary Requests at Red Lobster

To ensure your meal aligns with your dietary needs, communicate clearly with your server and reference Red Lobster’s allergen guide. Most Red Lobster locations offer an allergen binder that includes menu items and the possibility of cross-contamination.

• Ask About Cross-Contamination: Some foods may be prepared in the same areas or fryers as animal products.
• Request Modifications Early: Making dietary requests when ordering helps the kitchen staff accommodate your needs effectively.

Nutritional Content and Considerations

For those following specific diets, understanding the nutritional content of your meal is essential. Red Lobster offers an allergen guide and nutritional information on its website, providing transparency about ingredients, calories, and allergens.

• Caloric Needs: Those on a 2,000-calorie-per-day diet can assess which dishes align with their dietary goals.
• Nutritional Values: Check the allergen binder or website for the general nutritional advice that suits your needs.

Conclusion: Red Lobster Vegan Options In 2025

Navigating a vegan, vegetarian, or dairy-free diet at Red Lobster is possible with a few mindful adjustments. While it remains a seafood restaurant, the staff is generally accommodating and willing to help diners customize their meals. With options for everyone, Red Lobster is a great choice for groups with varied dietary preferences.

FAQs