Tanzanian Food for Vegetarians, Vegans & Travelers with Allergies
- Ineke Smeulders
- Oct 3
- 6 min read
A comprehensive guide to where to eat, what to taste, and smart insider tips.
Let’s be honest: one of the first questions we all ask when planning a big trip is… “But what am I going to eat?” If you’re vegetarian, vegan, lactose-intolerant, gluten-free, allergic to nuts, or just plain picky about your chickpeas (no shame!), that question can feel even bigger — especially when you’re heading somewhere far away like Tanzania.
The good news? Tanzania has some surprisingly veggie- and allergy-friendly options — if you know what to look for. And that’s what this blog is all about. So grab a cup of tea (or baobab juice if you’re feeling fancy), and let’s chat food.
Everyday Tanzanian dishes you’ll love
One of the best things about Tanzanian cuisine is that a lot of it is naturally plant-based — especially in local, traditional dishes. Staples like ugali, rice, and chapati are often paired with beans, lentils, or vegetable stews. Street food like chipsi mayai (fries cooked into an omelet) is a local favorite, and vegans can simply skip the egg and enjoy the fries with chili sauce or tomato relish. Just check what oil they’re using, as sometimes it’s plant-based and sometimes not.
Vegetable-based curries are also common, full of rich flavors and spices, and usually naturally vegan. These are often found in local eateries and even on some safari menus, offering a hearty, satisfying meal after a long day in the bush.
And then there’s the fresh fruit. Tanzania is basically a fruit paradise. Depending on the season, you’ll find mangos, pineapples, passionfruit, avocados the size of your hand, bananas in a dozen varieties, papayas, and more. Honestly, you could live off fruit and never get bored.
Common vegetarian/vegan-friendly staples you’ll love
Ugali – the national dish. A maize flour dough (like polenta) served with veggies or beans. 100% vegan.
Maharage – stewed kidney beans with coconut milk and spices. YUM.
Mboga za majani – leafy greens like spinach or amaranth sautéed with garlic.
Chapati – flatbread. Vegetarian (though sometimes made with ghee, so if you’re vegan, best to double check this).
Rice & beans – self-explanatory, but hearty and everywhere.
Chipsi mayai – french fries cooked into an omelette. Vegetarian, not vegan.
Mandazi – like a sweet fried bread (sometimes vegan, just ask!).
If you’re lucky enough to eat at someone’s home or a small local restaurant, they’ll be thrilled to feed you something fresh and plant-based — just let them know what you don’t eat.
Safari lodges and camps: you’re in safe hands
If you’re worried about being stuck with plain rice and a side salad on safari — don’t be. Most lodges and camps welcome guests from around the world and are very used to accommodating different diets. Let your tour operator know in advance if you’re vegetarian, vegan, gluten-free, or have allergies, and you’ll be amazed at what the chefs come up with: fragrant coconut curries, roasted veggies, fresh soups, homemade breads, and sometimes even dairy-free cakes for dessert.
Many camps also bake their own bread, so if you’re gluten-free, they can often prepare alternatives when told ahead of time. Nut allergies, lactose intolerance, or other restrictions can also be handled — but clear, early communication is key so the team has time to prepare.
The chefs in the bush love a challenge, so don’t be shy about mentioning what you can and can’t eat. The more detail you give, the better they can take care of you.
Allergies: what to know & how to stay safe
For travelers with allergies, a little extra preparation goes a long way. Tanzania isn’t as allergy-aware as, say, London or LA — but that doesn’t mean you can’t travel safely.
English is widely spoken in the tourism industry, but in local restaurants or markets, it can help to carry a food allergy card in both English and Swahili. For example, “Sina karanga” means “I don’t eat peanuts” — which is a very good phrase to know if you have a nut allergy.
Key Swahili phrases when it comes to food allergies
Sili nyama – I don’t eat meat.
Mimi ni vegan – I am vegan.
Nina mzio wa karanga – I am allergic to peanuts.
Nina mzio wa maziwa – I’m allergic to milk.
Hapana gluten / Sili ngano – No gluten / I don’t eat wheat.
Je (pronounced ‘dje’), chakula hiki kina nyama/maziwa/mayai? - Excuse me, does this food contain meat/milk/eggs?
Je, hiki kina karanga? - Excuse me, does this have peanuts?
Je, haya mafuta ni ya mimea? - Excuse me, is this oil plant-based?
Pro tip: Ask your safari operator or hotel to write your allergy in Swahili on a card — you can show this to cooks or waitstaff in remote places.
If you have a nut allergy, also be extra cautious with:
Groundnut sauce (karanga) – very common in Tanzanian cooking.
Street snacks – often fried in peanut oil or cross-contaminated.
Buffets – spoons tend to wander between dishes.
Cross-contamination can be tricky in smaller local eateries, so if your allergy is severe, it’s best to stick to lodges, camps, and restaurants where staff are trained to handle dietary restrictions. And of course, bringing your own snacks (like nut-free protein bars, gluten-free crackers, or dairy-free treats), meds, and (if needed) an EpiPen, can give you peace of mind on long game drives.
Markets and local eats
Exploring towns like Arusha, Moshi, or Dar es Salaam? Don’t miss the local markets. You’ll find fresh produce, roasted corn on the cob, fried cassava, and chapati with beans. Just keep an eye out for how food is cooked, as sometimes oils or sauces may contain animal products or allergens. If in doubt, a smile and a quick question can go a long way — Tanzanians are famously friendly and happy to help.
Safari or Kilimanjaro? Tell them early!
If you’re heading out on safari or climbing Kilimanjaro, tell your tour operator about your dietary needs well in advance — not just the day before.
Most good outfitters are used to feeding vegetarians, vegans, gluten-free travelers, people with nut allergies, lactose intolerance, Halal / kosher preferences. And they’re usually really good at it — we’ve seen climbers on Kilimanjaro eating fresh fruit, veggie stews, tofu stir-fries, gluten-free porridge, and even vegan banana pancakes at 4,000 m!
A few tips to make it easy
Tell your tour operator early — dietary notes in your booking mean lodges can prepare ahead of time.
Learn a few Swahili words — Super handy if you can just ask what you’re worried about.
Ask your tour operator to write your allergy in Swahili on a card — so you can show this to cooks or waitstaff.
Pack safe snacks — especially if you’re vegan, gluten-free, or have allergies. Energy bars, nuts (if you’re not allergic!), or dairy-free chocolate can be a lifesaver.
Be specific — If you’re not clear, “vegetarian” might still get you chicken broth or fish — so be kind but firm. And don’t worry, they won’t be offended. Tanzanians are super hospitable and want to get it right.
“I’m vegan. I don’t eat any meat, fish, dairy, or eggs."
“I’m allergic to peanuts. Please make sure no peanut oil is used.”
“I can’t eat gluten. This includes wheat, barley, rye.”
The takeaway
Being vegetarian, vegan, or managing food allergies in Tanzania isn’t as daunting as it might seem. In fact, you’ll probably end up pleasantly surprised. Between the abundance of fresh fruit, hearty plant-based stews, and safari chefs who thrive on making guests happy, you’ll eat well and feel cared for. The key is planning ahead, being clear about your needs, and packing a few backup snacks just in case.
So no, you definitely won’t go hungry in Tanzania — if anything, you might come home with new favorite dishes you never expected.
Plan your safari with us without worrying about food
Traveling vegetarian, vegan, or with food allergies doesn’t have to be stressful — especially in Tanzania. At ReWild Away, we help you plan every detail of your trip, from meals in remote safari camps to fresh local dishes in towns. We know the lodges, the kitchens, and the local markets, so you can relax, enjoy the bush, and taste the best of Tanzania without compromise.
