Vegan Road Trips: Navigating Plant-Based Eating in Rural USA

It's all rolling fields, farm stands, and quiet towns driving through rural Pennsylvania or Ohio. Peaceful, yes, but finding a meal can be tricky if you're vegan. In many of these places, your options are a gas station, a diner, and a menu that hasn't changed in decades. Eating plant-based in small-town America often means navigating more than just the road. Grocery shelves are limited. Restaurant staff might look puzzled if you ask about dairy-free options. And yet, plant-based living is on the rise. As of March 3, 2025, about 6% of U.S. adults identify as vegan or vegetarian. So what happens when that growing lifestyle meets a part of the country that hasn't entirely caught up?

What Makes Rural America a Vegan Challenge? (And a Hidden Gem)

Most meals in rural parts of Pennsylvania, Ohio, and Indiana still centre around meat and dairy. Vegan-labelled options are rare, and grocery stores often carry a limited selection of plant-based products.

Still, these areas offer useful resources if you know where to look. Farmers markets and Amish produce stands sell fresh, seasonal vegetables at fair prices. Bulk stores often carry essentials like grains, beans, and canned goods without unnecessary additives. Many of these ingredients wouldn't seem out of place on an Amish-made dining table, where simple, home-prepared meals are the norm. While options may be limited, they're often fresh, affordable, and easy to work with.

Prepping Like a Pro: Your Vegan Road Trip Packing List

A bit of planning goes a long way when driving through towns with limited plant-based options. Having your food on hand means you won't rely on convenience store snacks or settle for a plain salad at a diner. Start with shelf-stable staples: oats, peanut butter, trail mix, crackers, lentils, and shelf-stable plant milk. Add quick meals like instant rice bowls or vacuum-sealed tofu (easy to eat cold or heat up with hot water). In the cooler, pack wraps, hummus, fresh fruit, and salads that travel well, like chickpea or quinoa. Frozen water bottles work as ice packs and provide cold drinking water as they melt.

Bring tools that simplify eating on the road: a small cooler, reusable utensils, food containers, paper towels, and a water jug. If you have space, a foldable table or cutting board can make meals more manageable. In unfamiliar towns, apps like HappyCow, Vanilla Bean, and Google Maps with vegan filters can help you find nearby stores and spots worth stopping at.

Eating Out in Amish Country and Small-Town Diners

There are ways to dine out in rural places without vegan-labelled dishes. Scan the menu for sides and simple items: baked potatoes, steamed vegetables, toast, fruit, or plain rice. Many diners, like Der Dutchman Restaurant & Bakery or Boyd & Wurthmann Restaurant, are open to small requests like holding the butter or swapping meat for extra veggies. Asking for a plate of sides is often more successful than trying to overhaul a main dish.

When chain options are available, they're usually a safe bet. Taco Bell, Chipotle, Subway, Panera, and even Wendy's offer build-your-own meals that can be made vegan. Just double-check ingredient lists when possible, especially with sauces and dressings. Smaller, family-run spots may not know what "vegan" means, but they're often willing to help if you keep requests simple and polite. Being clear, such as "no dairy, no meat, no eggs," goes further than using labels. It's not always perfect, but a little flexibility goes a long way.

Small-Town Grocery Hacks and Unexpected Finds

Big-box stores like Walmart, Meijer, and Kroger usually carry plant-based staples like canned beans, pasta, peanut butter, bread, fresh fruit, and tomato sauce. If you're lucky, these locations are your best bet for finding non-dairy milk or frozen vegetables. Amish bulk stores and general shops can be surprisingly helpful in smaller towns. Look for dry goods like rice, oats, lentils and shelf-stable canned vegetables. Homemade jams, pickles, and nut butters are common, but always check the ingredients—some may contain dairy or animal-based thickeners. When choices are limited, keep it simple: bananas, tortillas, canned beans, and salsa can make a filling, no-cook meal that works in a pinch.

Staying Healthy: Getting Your Nutrients on the Road

A vegan diet on the road can easily fall short if you're not paying attention to key nutrients. With fewer food options, being intentional about what you bring and eat is essential. Prioritise protein from peanut butter, mixed nuts, beans, and ready-to-eat lentil packs. For iron and B12, pack fortified cereals and nutritional yeast, and consider a daily supplement, especially for longer trips. Chia seeds or walnuts can help cover your omega-3 needs with minimal prep.

To avoid energy crashes, focus on nutrient-dense foods that help fight fatigue. According to Healthline, eating fruits like bananas, oranges, and vegetables such as leafy greens can support steady energy levels. Pair these with whole grains and protein-rich snacks to stay alert and avoid mid-drive slumps.

The Road Might Be Quiet, But You're Not Alone

Travelling through rural towns on a vegan diet can feel like unfamiliar territory, but it's manageable with the right mindset. While options may be limited, they're not non-existent, and sometimes, the simplest meals are the most satisfying. There are ways to eat well without breaking your routine, including fresh produce at farm stands, grocery store staples, and accommodating diners. Packing smart, knowing what to ask for, and staying flexible also go a long way when you're miles from a big city.

You don't need a perfect setup to make it work; just a little preparation and patience. With more people choosing plant-based diets every year, you're part of a growing group that's making it easier for the next traveller to do the same.