What to Eat at Veggie Grill: Healthy Menu Choices and Nutrition Facts

Vegan breakfast and lunch at a restaurant

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Veggie Grill is the largest all-vegan fast-casual restaurant chain. It started in California and has expanded to 33 locations across several states including Oregon, Washington, Massachusetts, and New York, with more on the way.

With a plant-powered menu, Veggie Grill aims to make plant-based food more delicious and attractive. It offers a variety of healthy and indulgent menu items that appeal to vegans, vegetarians, and even meat-eaters alike. Popular menu items include mac n’ cheese, buffalo wings, and Beyond burgers.

In addition to being vegan- and vegetarian-friendly, Veggie Grill offers a number of gluten-free substitutions for those with dietary restrictions. Since the establishment is health-conscious, customers with a variety of dietary preferences and health goals can find something on the Veggie Grill menu.

Navigating the Menu

Veggie Grill’s menu is not limited to one type of cuisine. It contains dishes inspired by American, Mexican, and Asian cuisines, to name a few. All the dishes share one thing in common—they are all vegan. Despite many ingredients that mimic animal products (i.e. cheese, fish, beef, etc.), menu items are 100% plant-based, which means they don't contain any meat, dairy, eggs, or other animal products.

The fast-casual restaurant chain breaks its plant-based menu down into the following main categories:

  • Starters + Shares
  • Burgers + Sandwiches
  • Salads
  • Bowls
  • Kids Menu
  • Gluten-Free Menu
  • Desserts
  • Drinks

While most of Veggie Grill’s menu items are permanent, the chain also offers a rotation of seasonal dishes throughout the year, which may vary depending on your location. In each category, some menu items may be more appealing depending on your dietary preferences and restrictions as well as the items’ nutrition facts.

Most Nutritious Options
  • Roasted Garlic Broccolini (Starters + Shares)

  • House Veggie Burger (Burgers + Sandwiches)

  • The Caprese (Burgers + Sandwiches)

  • Greek Mezze Salad (Salads)

  • Masala Curry (Bowls)

  • Lentil Soup (Sides)

  • Carrot Cake (Desserts)

  • Unsweetened Black Iced Tea (Drinks)

Least Nutritious Options
  • Southwestern Nachos (Starters + Shares)

  • 7 Layer Burrito (Burgers + Sandwiches)

  • Tuna Melt (Burgers + Sandwiches)

  • Catalina Taco Salad (Salads)

  • Far East Bowl - Sesame Crusted Chickin' (Bowls)

  • Mac & Cheese (Sides)

  • Chocolate Chip Cookie (Desserts)

  • Lemonade (Drinks)

Starters + Shares

Whether you intend to share or enjoy by yourself, this section of the menu is dedicated to appetizers and snacks. This category includes fan favorites like: Crispy Cauliflower, Regular or Sweet Potato Fries, Loaded Red Yams, Mac & Cheese, Moroccan Lentil Soup, 3 Bean Chili, Roasted Garlic Broccolini, Southwestern Nachos, Buffalo Mini Wraps, Fish Tacos, and BBQ, Buffalo, or Plain Wings.

Most Nutritious Option

While the Roasted Garlic Broccolini has slightly more calories than regular fries with ketchup, it's much more nutritious with just 410 mg of sodium compared to 610mg. If you want something light that satisfies your hunger, opt for this flavorful dish, which is topped with sesame seeds and an Asian-inspired dressing. A serving of the broccolini has only 140 calories, 7g fat, 1g saturated fat, 15g carbohydrates, 5g protein, and 5g dietary fiber.

Least Nutritious Option

Nachos are a classic appetizer. They’re greasy, full of carbs, and smothered in gooey "cheese." The Southwestern Nachos are a vegan rendition of regular nachos, complete with vegan taco meat, cheese, and soy sour cream on a bed of tortilla chips with avocado, pickled Fresno peppers, green onions, cilantro, corn and tomato salsa, pico de gallo, and ranchero beans. Though they're undeniably delicious, the Southwestern Nachos pack 1,220 calories, 62g fat, 12g saturated fat, 140g carbohydrates, 27g protein, and 1,880mg sodium per order. Fortunately this item is meant to be shared with at least one another person, which cuts the number of calories, carbs, and sodium by half.

Burgers

Veggie Grill’s burger selection consists mainly of Beyond Burgers, which aren’t your typical veggie burgers. The Beyond patty is made of pea protein, canola oil, and beet juice, which gives it a meaty flavor, texture, and appearance. Veggie Grill also has a house-made veggie burger made from wild rice and mushrooms, but that doesn’t necessarily mean it's nutritionally superior to the other burger options.

Most Nutritious Option

The Beyond burgers at Veggie Grill are indeed healthy and delicious, making them great contenders if you’re up for a burger. But a more nutritious option is the House Veggie Burger made with wild rice and mushrooms on a whole grain sesame flax bun, topped with arugula, purple pickled onions, roasted baby tomatoes, and basil aioli. The veggie burger has 690 calories, 29g fat, 3g saturated fat, 88g carbohydrates, 19g protein, and 1,490mg sodium.

Least Nutritious Option

Mouthwatering as it may be, the Chili Burger is not as nutritious as the House Veggie Burger. Despite that its fat content is equal at 29g per serving, the Chili Burger has nearly double the amount of sodium at 2,790mg, which is substantial considering the recommended daily intake is 3,400mg. Served on a brioche bun and topped with crispy onion strings, pickle chips, tempeh, and white bean chili, the Chili Burger is definitely worth a try as long as you're not trying to limit your sodium intake. The rest of the burger's nutrition facts are reasonable, with 720 calories, 2g saturated fat, and 85g carbohydrates. It's also a plant protein powerhouse with 38g protein per serving.

Sandwiches

Sandwiches make up one of the largest categories on the Veggie Grill menu. There are several to choose from with options including vegan-friendly beef, chicken, and tuna as the protein. Since each sandwich comes on bread or a bun, the carbohydrates add up quickly. For those with allergies or other dietary restrictions, there are gluten-free substitutions.

Most Nutritious Option

The Caprese sandwich has the lowest number of calories compared to other sandwiches, and its simple ingredients are reminiscent of the classic salad that bears its name, with tomatoes, farmer's cheese, arugula, and basil pesto sauce served on a wheat torta roll. It contains 520 calories, 30g fat, 10g saturated fat, 53g carbohydrates, 10g protein, and 1,100mg sodium. Though the sodium may seem high, it’s still low compared to other sandwiches in this category.

Least Nutritious Option

While you can't go wrong with a crowd-pleaser like the Tuna Melt, it’s higher in calories, carbs, and sodium than other sandwich options at Veggie Grill. The Tuna Melt contains 770 calories, 36g fat, 6g saturated fat, 71g carbohydrates, 36g protein, and 2,520mg sodium. But if you simply can’t resist, this spicy fish-less sandwich is still a great source of plant-based protein.

Salads

Salad is often categorized as a “diet” food, but Veggie Grill will make you fall in love with salad all over again. Depending on the dressing and toppings, however, salad can go from healthy food to indulgence real quick. 

Most Nutritious Option

There are several nutritious salads at Veggie Grill, but the Greek Mezze salad is a fan favorite for its flavor, variety, and impressive nutritious facts. Like other salads on the menu, a serving of this salad contains just 400 calories. With crunchy cucumbers, chopped feta cheese, baby heirloom tomatoes, gigante beans, pitted Kalamata olives served on a bed of mixed greens, the Greek Mezze is nutritiously satisfying with 27g fat, 5g saturated fat, 33g carbohydrates, 12g protein, and 710mg sodium. 

Least Nutritious Option

Similar to the Southwestern Nachos, the Catalina Taco Salad, as tasty as it may be, is much higher in calories and fat than other options in this category. A serving of Catalina Taco Salad has 1,020 calories and 35 grams of fat. Fortunately it's served in a bowl that can be shared with the table. This salad comes fully loaded with vegan taco meat, avocado, green cabbage, baby heirloom tomatoes, corn and tomato salsa, jicama, ranchero beans, and wild rice served over lettuce and topped with a Catalina dressing. The dish contains 6g saturated fat, 154g carbohydrates, 25g protein, and 1,370mg sodium. It also has 35g sugar, which may not be the best option for a salad if you're trying to reduce your sugar intake.

Bowls

Another category that makes up a bulk of Veggie Grill’s menu is the bowls. With a handful of permanent bowls and one or two rotating seasonal options, there’s a bowl that’s bound to suit your needs. The bowls are popular dishes for their variety and balanced nutrition. Since all the bowls are healthy, your choice will ultimately depend on whether you're trying to cut back on calories, fat, or sugar.

Most Nutritious Option

Out of all the bowls, the Masala Curry Bowl has the least amount of fat and saturated fat. It's much lower in sodium than other options in this category at just 500mg per serving, and is also the highest in dietary fiber and nutrient-rich carbohydrates. This satisfying chickpea-based curry features roasted butternut squash, Indian-spiced cauliflower, cumin cabbage, cilantro, and wild rice. Each bowl contains 700 calories, which is higher than other bowls, but the low fat content makes up for it. The dish has 14g fat, 2.5g saturated fat, 122g carbohydrates, 17g dietary fiber, 15g sugar, and 25g protein.

Least Nutritious Option

The Sesame Crusted Chickin' Far East Bowl is by no means an unhealthy option, though it's higher in sugar compared to the other bowls at 21g per serving. This unique dish is packed with flavor, with plant-based sesame-crusted chicken and broccolini in a cilantro green curry, Asian-inspired pickle slaw, and sweet Thai chili sauce served with wild rice. It's still a well-balanced healthy choice, with each serving containing 700 calories, 18g fat, 7g saturated fat, 97g carbohydrates, 33g protein, and 10g dietary fiber.

Sides

There are a number of choices for sides to accompany your burger or sandwich at Veggie Grill. Like other menu items, these too are mostly healthy. But you can avoid excess calories and fat by choosing some dishes over others.

Most Nutritious Option

A cup of Moroccan Lentil Soup is slightly higher in calories than the Grilled Corn + Tomato salad, but is higher in protein and other nutrients. Lentils are also a great source of dietary fiber, and this soup packs 9 grams in a single serving. Flavorful and filling, the Lentil Soup has 130 calories, 3g fat, 0.5g saturated fat, 20g carbohydrates, 7g protein, and only 260mg sodium. 

Least Nutritious Option

A side of Mac & Cheese at Veggie Grill may only come in at 400 calories, but it's much higher in fat than other options in this category. With rotelle pasta smothered in a gooey vegan cheese sauce finished with gremolata, it's not that surprising this side dish weighs in at 22 grams of fat per serving. A side order of Mac & Cheese also has 5g saturated fat, 42g carbohydrates, 610mg sodium, and 7g protein.

Desserts

Veggie Grill is well-known for their delicious desserts. Depending on the location nearest you, you'll find vegan-friendly brownies, cookies, cakes, or parfaits. If you have room after your meal and want a treat, be sure to give their desserts a try.

Most Nutritious Option

The Carrot Cake is evidence that you can have vegetables for dessert. This treat is made of carrots, walnuts, and vegan cream cheese frosting. Since it contains the least amount of calories, saturated fat, carbohydrates, and sugar out of all the desserts, it’s likely the most nutritious option. Each cake contains 390 calories, 20g fat, 4g saturated fat, 50g carbohydrates, 4g protein, and 550mg sodium.

Least Nutritious Option

Everyone loves a chocolate chip cookie, and it's no real surprise that they're often loaded with sugar, fat, and extra calories. But if you must satisfy your sweet tooth, there's nothing wrong with a Chocolate Chip Cookie from Veggie Grill once in a while. A single Chocolate Chip Cookie contains 470 calories, 21g fat, 6g saturated fat, 69g carbohydrates, 41g sugar, 6g protein, and 300mg sodium.

Drinks

Beverages are an easy way to exceed your calorie and sugar targets. Ordering plain water tends to be the healthiest option given the benefits of staying hydrated. But if you’re thirsty for more flavor, Veggie Grill offers a variety of drinks at the fountain.

Most Nutritious Option

Aside from water, the Unsweetened Black Iced Tea at Veggie Grill is a safe choice. It’s naturally a zero-calorie and sugar-free drink. Pour over a cup of ice for a refreshing beverage that’s guilt-free. A 24-ounce serving contains 0 calories, 0g fat, 0g saturated fat, 0g carbohydrates, 0g protein, and 96mg sodium.

Least Nutritious Option

All of Veggie Grill’s fountain drinks are moderately high in calories, carbohydrates, and sugar. Their selection of limeade, lemonade, and agua frescas are especially high in these nutrients. The Lemonade, for example, contains 290 calories, 0g fat, 0g saturated fat, 78g carbohydrates, 74g sugar, and 0g protein per serving. 

Diet-Specific Options

Veggie Grill offers choices for vegan, vegetarian, gluten-free, and low-carb diets, but could improve its low-FODMAP, diabetes-friendly, low-fat, and low-sodium menu items. Those with severe food allergies who are sensitive to cross contamination should be cautious when ordering from the menu. According to Veggie Grill, "Food may be made on equipment or prepared in areas containing gluten, soy, and nuts."

Gluten-Free

Veggie Grill offers gluten-free substitutes for many menu items. The following dishes, which vary depending location, are labeled "gluten-friendly":

Snacks, Shares + Sides

  • Black Beans & Quinoa Mini-Bowl
  • Cauli-Mashed Potatoes (no Porcini Mushroom Gravy)
  • Mac & Cheese (no Bread Crumbs)
  • Roasted Broccoli + Indian Cauliflower
  • Steamin’ Kale
  • Sweetheart Fries + Crispy Fries
  • Fresh Little Salad
  • Mondo Nachos (no Chicasa Taco Mix)

Salads

  • All Hail Kale
  • Savory Kale Caesar Salad (no Croutons)
  • Quinoa Power Salad
  • Banh Mi Salad
  • Mediterranean Super Greens Salad (sub tempeh for falafel, no flatbread)

Dressings

Ginger-Miso, Citrus Vinaigrette, Creamy Ranch, Ginger-Papaya Vinaigrette, Chipotle Ranch, Mediterranean Dressing, Garlic, Five Spice Glaze, Low-cal Balsamic

Plates + Bowls

  • Tres Fish Tacos (sub tempeh)
  • Sonoran Bowl
  • Seoul Bowl with Crispy Tofu
  • Masala Bowl (no garlic naan flatbread)

Soups

  • Moroccan Lentil Soup (no crackers)

Burgers + Sandwiches

  • Bali Bliss (no Bun, Kale Style)
  • Beyond Burger (no bun, Kale Style)
  • BTLA (no Sourdough, Kale Style)
  • BBQ Mushroom Sandwich (no bun, kale style, no crispy onions)

Sides

  • Sweet Potato Fries
  • Crispy Fries
  • Mandarin Oranges
  • Carrot Sticks

Desserts

  • Chocolate Pudding Parfait (no cookie crumbles)
  • GF Brownie
  • Corn Cake

Low-carb

With the growing popularity of the keto diet, many establishments are offering more low-carb selections. The following Veggie Grill menu items are great choices if you're following a low-carb diet:

  • Roasted Garlic Broccolini
  • Pesto Zucchini Noodles
  • Classic Romaine Caesar
  • 3 Bean Chili (Cup)
  • Lentil Soup
  • Little Green Medley
  • Pesto Pasta Salad

Low-FODMAP

The low-FODMAP diet restricts the intake of certain foods, such as legumes and foods high in FODMAPs. Eating out on this diet is generally difficult, but the following menu items may be tolerable:

  • Greek Mezze Salad (omit tomatoes and beans)
  • Sweet Potato Fries
  • Roasted Garlic Broccolini (hold the garlic)
  • Seasonal Soup (compliant when made without high-FODMAP vegetables)

Diabetes-Friendly

People with diabetes may restrict their intakes of certain nutrients, such as sugar, sodium, or carbohydrates. Depending on your specific diabetes-friendly diet, the following menu items may require some modifications to suit your needs, but should be safe for you to eat:

  • Roasted Garlic Broccolini
  • Plain Wings
  • Pesto Zucchini Noodles
  • The Caprese
  • Classic Romaine Caesar
  • Classic Romaine Caesar (Kale Style)
  • Greek Mezze Salad
  • 3 Bean Chili (Cup)
  • Moroccan Lentil Soup (Cup)
  • Little Green Medley

Low Fat

For those following a low-fat diet, Veggie Grill has several options. These menu items are lower in fat:

  • 3 Bean Chili (Bowl)
  • Loaded Red Yams
  • Moroccan Lentil Soup (Bowl)
  • Garlic Roasted Broccolini
  • Masala Curry Bowl
  • Asian Grains & Greens
  • Classic Romaine Caesar

Low Sodium

When eating out, it’s common to find that menu items contain more sodium than they would if prepared at home. Some of Veggie Grill’s offerings are high-sodium, but these menu items are lower in sodium:

  • Sweet Potato Fries
  • Plain Wings
  • Asian Grains & Greens
  • Grilled Corn + Tomato Salad
  • Lentil Soup (Cup)
  • Little Green Medley
  • Pesto Pasta Salad

Vegetarian

Like vegans, vegetarians do not consume meat or fish. However, they do consume dairy and eggs. At Veggie Grill, all menu items are vegetarian by default because they are vegan. For cheese-loving vegetarians, try the following options featuring vegan cheese substitutes:

  • Mac & Cheese
  • Southwestern Nachos
  • The Caprese
  • Tuna Melt
  • 7 Layer Burrito

Vegan

Veggie Grill is a vegan’s haven. Since all menu items are plant-based, vegans do not have to ask for modifications unless other dietary restrictions are present. Vegans love the following fan favorites at Veggie Grill:

  • The VG Classic
  • Santa Fe Chickin’ Sandwich
  • Buffalo Chickin' Sandwich
  • Classic Romaine Caesar Salad - Kale Style
  • Mac & Cheese

Food Allergies and Safety

Veggie Grill has made efforts to incorporate high-quality plant-based dishes on its menu. Their plant protein is made from non-GMO soybeans, and they only use monounsaturated fats that don’t negatively affect cholesterol levels.

The chain restaurant welcomes people of all diets, even those that don’t follow an exclusively plant-based diet. They aim to please all dietary restrictions and food allergies, though cross-contamination may occur in the kitchen.

A Word From Verywell

As the Veggie Grill franchise continues to expand, you may find yourself at one of their locations in the near future. Whether you are vegan or vegan-curious, you will find something you love from their wide variety of dishes. Even those with dietary restrictions or food allergies can eat at Veggie Grill.

Though Veggie Grill is an all-vegan restaurant, it’s not free of menu items that are high in calories, fat, carbs, sodium, and sugar. Even their veggie burger and salad options may contain high amounts of these nutrients. Depending on your diet and lifestyle, you may want to consider checking the nutrition facts before ordering. 

While a kale salad and unsweetened black iced tea may be one of the restaurant’s healthiest combos, that doesn't mean the burgers, sandwiches, or bowls are off-limits, especially when consumed in moderation.

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Article Sources
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