While Ghana is famous for its meat-rich dishes like grilled tilapia and goat-light soup, it also offers a variety of naturally plant-based meals rooted in indigenous cooking traditions. For vegetarians and vegans visiting Ghana, eating well is absolutely possible—if you know where to look and how to order.
This guide covers popular meat-free Ghanaian dishes, top vegetarian and vegan-friendly restaurants, market finds, and practical tips to help you navigate plant-based dining across the country.
Understanding Ghanaian Cuisine: Naturally Plant-Based Roots
Traditional Ghanaian food relies heavily on plant-based staples:
- Tubers like yam, cassava, and cocoyam
- Grains like maize, rice, and millet
- Legumes like beans and groundnuts (peanuts)
- Leafy greens like kontomire (cocoyam leaves), garden eggs, and ayoyo
Meat or fish is often added for flavor, but many dishes can be made without them, especially at local chop bars if you ask in advance.
Popular Ghanaian Vegetarian/Vegan Dishes
1. Red Red
- What it is: Black-eyed peas stewed in palm oil with tomatoes, onions, and spices.
- Served with: Fried ripe plantains and sometimes avocado.
- Vegan tip: Confirm no fish powder or meat stock was used.
2. Waakye (Rice and Beans)
- What it is: A mix of rice and beans cooked in millet leaves, served with gari (cassava flakes), shito (black chili sauce), and salad.
- Vegan tip: Ask for no egg, meat, or fish. Some shito may contain dried shrimp or fish—check before eating.
3. Kontomire Stew (Palava Sauce)
- What it is: Made from cocoyam leaves, groundnut paste, palm oil, and spices.
- Served with: Boiled yam, rice, or plantain.
- Vegan tip: Ensure it’s made without dried fish or meat seasoning.
4. Kelewele
- What it is: Ripe plantains marinated in ginger, chili, garlic, and fried.
- Where to find it: Street vendors in the evenings, especially in Osu and Madina.
- Fully vegan.
5. Tuo Zaafi (TZ) with Ayoyo Soup
- What it is: A northern Ghanaian staple made from maize or millet flour, served with slimy green soup from ayoyo leaves.
- Vegan tip: Request meatless soup—many local vendors will oblige.
6. Boiled Yam or Plantain with Shito or Stew
- A simple, satisfying meal, especially when paired with avocado or kontomire stew.
7. Hausa Koko and Koose
- Hausa Koko: Spiced millet porridge (vegan if made without milk).
- Koose: Fried black-eyed pea fritters (Ghana’s answer to falafel).
Top Vegetarian & Vegan-Friendly Restaurants in Ghana
1. Asaase Pa Natural Restaurant – Accra
- Location: North Ridge, Accra
- Cuisine: Fully vegan Ghanaian dishes, including plant-based versions of stews and soups.
- Highlights: Organic ingredients, traditional millet porridge, vegan fufu combos.
- Website: Facebook page for Asaase Pa
2. Tatale Vegan Restaurant – Accra
- Location: Inside the W.E.B. DuBois Centre, Cantonments
- Cuisine: Afro-vegan fusion inspired by traditional West African flavors.
- Highlights: Millet stew, vegan jollof, coconut rice, tofu kebabs.
- Atmosphere: Calm and cultural setting.
3. Green Eats Ghana – Accra
- Location: East Legon
- Cuisine: Healthy vegan bowls, smoothies, wraps, and salads.
- Highlights: Gluten-free options, fresh juices, smoothie bowls.
- Instagram: @greeneatsgh
4. Mahorgany Health Cafe – Kumasi
- Location: Ahodwo, Kumasi
- Cuisine: Vegetarian and vegan-friendly smoothies, wraps, and salads.
- Highlights: Homemade nut milks, grilled veggie platters.
5. Tea Baa – Osu, Accra
- Cuisine: Not exclusively vegetarian, but has standout vegan options.
- Menu Picks: Plantain tacos, veggie wraps, lentil burgers.
- Ambience: Hip, laid-back space with music and drinks.
Markets and Street Food: Vegan Options on the Go
Street food is part of daily life in Ghana, and many snacks are naturally plant-based:
| Street Food | Vegan-Friendly? | Notes |
|---|---|---|
| Roasted Plantain | Yes | Ask for groundnuts (peanuts) as a combo |
| Boiled Maize | Yes | Healthy, filling street snack |
| Coconut Water & Meat | Yes | Sold fresh all over Accra |
| Koose (Bean Cakes) | Yes | Typically vegan, check for fish-free frying oil |
| Tiger Nut Drink | Sometimes | Ask if it contains dairy milk |
Tip: Visit local markets like Makola (Accra), Kejetia (Kumasi), or Madina Market for fresh fruits, local grains, and raw ingredients for self-prep meals.
Tips for Vegetarians and Vegans Traveling in Ghana
- Communicate clearly: Learn or write out phrases like “Me mmɛdi nam” (Twi for “I don’t eat meat”) or “Me mmɛdi nsuo nam” (“I don’t eat fish”).
- Ask about shito: This black chili sauce is delicious but often made with fish or shrimp. Some vendors make a vegetarian version—ask or bring your own.
- Look for “Health Food” signs: Many health-conscious locals seek natural food stalls, and these often have meat-free options.
- Use delivery apps: Apps like Glovo and Bolt Food allow you to browse vegetarian filters in Accra and Kumasi.
- Bring snacks: Vegan protein bars, seeds, and shelf-stable soy milk may be hard to find outside major cities.
- Stay near international areas: Neighborhoods like Osu, Labone, and East Legon in Accra offer the best range of vegan options.
Final Thoughts
Ghana’s food culture may be meat-centered in many places, but its deep agricultural roots and traditional cooking techniques also support a surprisingly diverse plant-based diet. With a bit of planning, an open mind, and the right local guidance, vegetarians and vegans can enjoy rich, flavorful meals across Ghana—from street stalls in Accra to health cafes in Kumasi. Whether you’re here for a week or a month, eating meat-free in Ghana isn’t just possible—it’s delicious.
