Uruguay

While not as widespread as meat-heavy dishes, vegetarian options are increasingly available, especially in larger cities. Look for pasta dishes without meat, vegetable-filled empanadas, and tartas, or enjoy the abundance of fresh produce available in markets.

Veganism is less common in Uruguay, making finding strictly vegan options more challenging. While fresh fruits and vegetables are readily available, ensuring no animal products are used in preparation can be difficult outside dedicated vegan establishments, which are primarily in Montevideo.

Gluten-free awareness is still developing in Uruguay. While naturally gluten-free foods like grilled meats and some salads are available, dedicated gluten-free options are limited and cross-contamination is a risk. Carefully communicate dietary needs and inquire about ingredients.

Finding Halal-certified restaurants is difficult in Uruguay. While lamb and beef are common, confirming Halal slaughter methods is challenging. Sticking to vegetarian options or cooking your own meals might be necessary.

Kosher food is very limited outside of Montevideo, where a small Jewish community maintains some kosher establishments. Travelers outside the capital will likely need to rely on self-catering or choosing naturally kosher foods like fruits and vegetables.

Uruguay's coastal location provides ample seafood options. Grilled fish, seafood stews, and paella are relatively easy to find, providing good choices for pescatarians. Be sure to clarify any potential use of non-seafood broths or sauces.

While dairy is prominent in Uruguayan cuisine, finding dairy-free alternatives is becoming easier, especially in Montevideo. Soy milk and other plant-based milks are increasingly available in supermarkets. Communicating dairy allergies or intolerances is crucial when dining out.

Wheat is a staple in Uruguayan cuisine, forming the base of many traditional dishes. From the ubiquitous pasta dishes influenced by Italian immigration to the popular 'torta frita' (fried dough), wheat flour is a key ingredient in everyday meals and special occasions.

Dairy products, particularly cow's milk, feature prominently in Uruguayan cuisine. Dulce de leche, a caramelized milk confection, is a national favorite and used in countless desserts and pastries. Cheese is also widely consumed, often accompanying asado and featured in sandwiches.

Eggs are commonly used in both sweet and savory dishes in Uruguay. They are essential for traditional pastries like 'bizcochos' and are frequently found in pasta fillings and some 'milanesas' preparations.

Soybeans and soy-based products are becoming increasingly popular in Uruguay, both for human consumption and animal feed. Soy flour is sometimes used in baked goods, and soy milk is a growing alternative to cow's milk. While not as ingrained in traditional cuisine as wheat or milk, soy's presence is expanding.

Almonds, walnuts, and other tree nuts are frequently used in Uruguayan desserts and baked goods. While not a primary ingredient in savory dishes, nuts are common additions to sweet treats, adding flavor and texture.

Given Uruguay's extensive coastline, fish and seafood are relatively common in the local diet. From traditional dishes like 'corvina a la plancha' to more elaborate seafood paellas, fish is a notable allergen to consider.