Vegetarian Food Options in Ghanaian Culture -

When you think of Ghanaian food, your mind might jump to smoky grilled tilapia, spicy goat stew, or turkey tail (chofi). But believe it or not, Ghanaian culture has a long list of delicious vegetarian dishes too! Whether you’re fully plant-based, cutting down on meat, or just looking to explore something new, Ghana has got your taste buds covered—with zero meat and 100% flavor.

Let’s dive into some of Ghana’s best vegetarian options that will make even meat-lovers go, “Wow!”

1. Hausa Koko with Koose or Bofrot

A spicy millet porridge served with deep-fried bean cakes (koose) or dough balls (bofrot).

Why it’s great: It’s spicy, warming, and filling. Koose adds crunch and protein.

Pro Tip: Ask the vendor to go easy on the pepper if you’re new to Ghanaian spice levels 🌶️😅.

2. Gari Fortor (Fried Gari)

Fried gari mixed with tomato sauce, onions, and often beans or vegetables. You can skip meat easily in this one.

Why it’s great: Quick to prepare, cheap, and totally satisfying. It’s the student’s best friend!

3. Red Red (Beans Stew with Fried Plantains)

One of Ghana’s most famous vegetarian meals. Made from black-eyed beans stewed in red palm oil and served with sweet ripe fried plantains.

Bonus: Add gari for a crunchy twist.

Where to try it: Almost every chop bar has this. Just tell them “No fish or meat, please.”

4. Kontomire Stew (Cocoyam Leaves Stew)

A rich stew made with cocoyam leaves, palm oil, onions, and sometimes groundnuts. Traditionally includes fish or egg, but it can be made fully vegetarian.

What to eat it with: Yam, boiled plantains, or rice.

5. Garden Egg Stew

Made from grilled or boiled African eggplants (garden eggs), tomatoes, and onions.

Vegetarian twist: Ask for no eggs or meat. Add avocado for a creamy side.

6. Abomu (Mashed Greens)

Usually made from cocoyam leaves, kontomire, or spinach, pounded with onion, tomato, and a touch of palm oil.

What to pair it with: Boiled yam, plantains, or sweet potatoes.

Flavor level: Earthy, traditional, and super healthy.

7. Yam and Palava Sauce

Palava sauce is made with spinach (or kontomire), groundnuts (peanut paste), onions, and tomatoes.

Vegetarian-friendly: Just tell them “no meat or fish.” The sauce still slaps.

8. Ampesi (Boiled Yam, Cocoyam, Plantains)

This dish is often paired with various stews. You can choose any of the above vegetarian stews to go with it.

Why it’s awesome: Simple, hearty, and flexible. Add avocado slices for bonus nutrition.

9. Chibom (Bread & Omelet)

A popular street breakfast. If you’re not vegan, this is a protein-rich start to your day.

Vegan version: Ask for avocado instead of egg. Works surprisingly well!

10. Fried Rice or Jollof (Custom Order)

Restaurants and food vendors can prepare fried rice or jollof without meat. Just say it early.

Add-ons: Sautéed vegetables, egg (optional), fried plantain.

11. Salads with a Ghanaian Twist

Ghanaian salads often include cabbage, carrots, cucumber, boiled eggs, baked beans, and spaghetti (yes, spaghetti!).

Vegetarian note: Make sure to skip the tuna or sausage, which are sometimes thrown in casually.

Tips for Vegetarian Travelers in Ghana:

Learn the words: Say “Mepaakyɛw, menyɛ nam” (“Please, I don’t eat meat”) or “Me nni akokɔ, nam, anaa nsuomunam” (I don’t eat chicken, meat, or fish).
Watch the sauces: Even “plain” sauces sometimes have fish or meat stock.
Visit the markets: Fresh fruits, yams, avocados, and vegetables are everywhere.
Ask nicely: Most food vendors are happy to customize for you—just ask early.

Looking for More Ghanaian Food Adventures?

Yes, You Can Go Veg in Ghana

Being vegetarian in Ghana might sound tricky at first, but the country’s food culture is actually full of amazing plant-based options. From porridge stalls at dawn to stew pots at noon, Ghana offers bold flavors that don’t need meat to shine.

So, whether you’re saving animals, saving the planet, or just saving room for more fried plantain—Ghana’s got you. 😄🌱