The VegNews Vegan Guide to TGI Friday’s

When seated at a red-and-white-striped booth and surrounded by eclectic decor, those looking for plant-based food at TGI Fridays can find plenty to eat. From burgers to sides, here is how to eat vegan at the popular chain.

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Does TGI Fridays have vegan options?

TGI Fridays has flirted with vegan options on many occasions. In 2020, for example, all TGI Fridays UK locations launched a limited-time watermelon steak entrée, complete with avocado sauce, Fridays Legendary Glaze, fries, and roasted vegetables in honor of Veganuary. In 2018, the chain also debuted a Fridays Vegan Burger across all US locations which later hopped the pond and landed on UK menus.

TGI Fridays UK

Today, the UK menu is packed with delicious vegan options. There are Meatless Frank’s Redhot Strips, Meatless Fridays Sesame Strips, Plant-Based Loaded Fries, a Vegan Burger, and Plant-based Cheese & Bacon Potato Skins, for example.

But in this guide, we’re just going to focus on what you can find at TGI Fridays in the US. We’re sorry to say there aren’t anywhere near as many vegan options, but with some modifications, you can get by. 

The best vegan options at TGI Fridays

With a few modifications, plant-based eaters can get their fill at this global chain.

TGI Fridays

1 Chips and salsa 

Beginning with the most basic, the warm chips with fire-roasted salsa is a solid start to any meal. Top tip: if you sign up for Fridays rewards, you can get this option for free.

2 House Side Salad

You can opt for a side salad at TGI Fridays, but you’ll need to ask for some alterations. For the most minimal modification, opt for the house side salad with no cheese, croutons, or breadsticks. You’re left with a bowl of mixed greens, diced tomatoes, sliced carrots, cabbage, and cucumbers. 

3 Million Dollar Cobb Salad

The Million Dollar Cobb requires a heavier set of modifications, but it can be done. To veganize this entrée salad, ask for no chicken, egg, bacon, cheese, or ranch. This will leave you with mixed greens, carrots, cabbage, tomatoes, onions, cucumbers, and avocado. Bulk it up by adding a Beyond Meat patty or go fruity and request a side of mango pico salsa. Vegan-friendly dressings include balsamic vinaigrette and sesame citrus. Honestly, that mango pico would be a stellar flavor enhancer as well. 

TGI Fridays

4 The Beyond Meat Cheeseburger

The original Fridays Vegan Burger has evolved into a vegetarian handhold since its introduction in 2018. Now coined The Beyond Meat Cheeseburger, this item comes with dairy-based cheese and Fridays Sauce. To revert back to the original vegan option, simply omit these two ingredients. Note: the standard challah-style bun is vegan, but the gluten-free bun is not. The sandwich comes with lettuce, tomato, red onions, and pickles, but to add more substance, ask for sliced avocado. 

5 Fettuccine Pasta

Not into something between two buns? Customize a pasta dish. Ask for fettuccine pasta with marinara sauce and steamed broccoli, hold the breadstick (it contains egg and dairy). This meal is basic but filling. 

TGI Fridays

6 Garlic-Butter Broccoli

Several sides at Fridays can be served vegan with slight modifications. For something fresh and green to go with that juicy Beyond burger, order the Garlic-Butter Broccoli without the parmesan butter. You’ll receive a bowl of steamed broccoli with a wedge of lemon. 

7 Fries

With regard to fries, the chain is cautious and states that the seasoned and sweet potato fries are not vegan due to potential cross-contamination; however, if you are not concerned about shared frying oils, go ahead and order the spuds. The jasmine rice with onions, garlic, and diced red peppers is also free of any animal ingredients. 

8 Dessert

Seek dessert elsewhere—Fridays has yet to enter the plant-based sweets space. Perhaps one day, the Brownie Obsession will see a vegan iteration.