Knowledge is power, and in 2020 we all know more about nutrition than we might want to — especially when it comes to learning that your pasta obsession (or should we say gluten intolerance) might be the culprit behind your pounding headaches or that you actually do have a pesky shellfish allergy. If you’ve received bad news like this, or just want to eat a bit cleaner in 2020, that doesn’t mean you have to give up eating with your friends forever. Fortunately, restaurateurs have come a long way in providing great options, especially for those who are gluten-free, vegan or vegetarian, and to help you have your best, healthiest meal during your next night out, we’ve rounded up a few of our top picks to help you navigate the most common dietary restrictions. 

Vegan and Vegetarian 

The Coronado 
Downtown Phoenix
The Coronado offers both vegan and vegetarian comfort food favorites in a charming, cozy space you’ll want to hang out at all day long. From breakfast favorites like chilaquiles and the good morning sandwich to burgers and tacos, it’s hard to go wrong. Plus, there’s a full bar featuring locally-sourced spirits, wine and beer. 2201 N 7th St., www.thecoronadophx.com

Green New American Vegetarian
Tempe and Downtown Phoenix
Green is a mainstay in the vegetarian and vegan dining scene thanks to its convenient locations and lineup of dishes that vegan-ify classic dishes like the buffalo wings, spinach fundido dip, original ‘g’ spicy po-boy and Chicago cheesesteak. And while Green New American might not deliver the healthiest options around, it’s not every day you can enjoy vegan junk food so we say live it up! 2022 N 7th St., Phoenix, AZ and 2240 N Scottsdale Rd #113, Tempe, AZ; www.greenvegetarian.com

Nami
Downtown Phoenix
If you’re a vegan with a sweet tooth, you’re about to go wild for Nami’s legendary tSoynamis which come in versatile, out of this world flavors like chai tiramisu and haystack attack with chocolate syrup, pretzels, coco cereal and marshmallows. Plus, they have a whole lineup of all-vegan breakfast items like the big ole’ breakfast burrito, Nami McBagel sandwich and biscuits ‘n gravy. 2014 North 7th St., tsoynami.com

Veggie Village 
North Phoenix
Veggie Village is a best-loved vegetarian spot with dishes inspired by Southeast Asian cuisine. Specialties include soy orange chicken that puts Panda Express to shame, curries, veggie burgers — evn tofu fish and calamari! While some items are vegetarian everything on the menu can be made vegan upon request. 1255 E Northern Ave, Phoenix, AZ; www.vegvillage888.com

 Gluten Free

Flower Child 
Arcadia, Uptown, Desert Ridge, Scottsdale
Flower Child is bright, healthy, tasty and fast — everything you could want in a meal. Everything is clearly labeled vegetarian, vegan, gluten-free and even organic. Nearly the whole menu is gluten-free, with options like the flying avocado wrap with smoked turkey, Gouda, romaine, tomato and avocado on a gluten-free pita or the roasted butternut squash with black kale, toasted mulberry and maple chestnut vinaigrette. Various locations; www.iamaflowerchild.com

Jewel’s Cafe
Arcadia
This award-winning gluten free restaurant has all kinds of items you’ve likely been missing since going gluten free — from donuts to a churro waffle to biscuits and gravy. Best of all? The menu is just plain fun, with items like the popcorn chicken and donut holes, popcorn chicken and a green chile pork grilled cheese. Pus, you can get bottomless mimosas for just $12 every day (not just weekends!). And for your vegetarian and vegan friends there’s plenty of great options too! 4041 E. Thomas Rd., Phoenix, AZ; www.jewelsgfcafemenu.com

Mama Jim’s Gluten-Free Kitchen 
Food Truck
Eating gluten-free doesn’t have to mean depriving yourself — especially when you can catch up with the Mama Jim’s Gluten-Free Kitchen food truck. Its specialties include the Jimithing mozzarella wedges, Sonshine churro balls, grilled cheese and the swaffle — a juicy breakfast sausage link dipped in house made Belgium waffle batter and fried. Visit www.mamajims.com/calendar.html for locations. 

Both (or either!)

True Food Kitchen 
Biltmore and North Scottsdale
This Oprah-backed health food restaurant is truly one of a kind. It’s delicious seasonal, and good for you food served in an upscale environment that doesn’t make you feel like you’re depriving yourself. Everything is clearly marked vegetarian, vegan and/or gluten-free which takes the guesswork out of ordering. There’s even two vegan pizzas! And every pizza can be made gluten free. Aside from the mouth watering pizzas, the inside out quinoa burger is vegetarian and gluten-free and so is the spaghetti squash casserole. 2502 E Camelback Rd. Suite 135, Phoenix, AZ and 15191 N Scottsdale Rd. #100, Scottsdale, AZ; www.truefoodkitchen.com

Giving Tree Cafe 
Downtown Phoenix
Giving Tree Cafe is a relative newcomer to the vegetarian and gluten-free dining scene but it’s already made an impact with its high-quality, organic ingredients, nearly all vegan menu items and gluten-free kitchen. Even better? No menu item will cost you more than $13. Our top favorites are the jackfruit BBQ sandwich, mushroom mole tacos with lions mane and Buddha bowl. 2024 N 7th St #111, Phoenix, AZ; www.givingtreecafe.com

Pomegranate Cafe
Ahwatukee
Pomegranate Cafe has been a staple in the vegetarian dining scene for a decade, and is the creation of a nutritionist and Cordon Bleu graduate ensuring the food is as healthy as it is tasty. Everything is raw, organic, vegetarian, there are tons of gluten-free options and even the lesser discussed (but equally important!) allergens are addressed on the menu with soy-free and nut-free options clearly marked. Some of our favorites include the wild western tacos, grilled cheese Napoleon, and chimi ‘chicken’ burrito. 4025 E Chandler Blvd #28, Phoenix, AZ; www.pomegranatecafe.com

Pomo Pizzeria
Scottsdale
We all have those friends who are not up for a vegan or gluten-free dining experience and wouldn’t touch anywhere labeled a health food restaurant with a 10-foot pole. Thankfully, Pomo Pizzeria a place everyone can agree on, because who doesn’t love pizza?  Any pizza can be made vegan or gluten free and even gluten-free pasta is available! 8977 N Scottsdale Rd, Scottsdale, AZ; www.pomogroup.com