Low FODMAP chez Chili's - Guide de Commande Complet

Résumé rapide

Chili’s Grill & Bar offers customizable low FODMAP options through their Grillées Protéines and Simple sides. Known for bold flavors and Tex-Mex favorites, most menu items require significant modifications, but the kitchen can accommodate Simple preparations.

Meilleurs choix: Simple Grillées steak, Poulet, or Saumon; steamed broccoli; house Salade with oil and vinegar; Simple roasted asparagus

Toujours éviter: Awesome Blossom, egg rolls, quesadillas, Pâtes dishes, BBQ ribs, loaded potato soup, and anything with Fromage or crème sauces

Comment commander

Successfully ordering low FODMAP at Chili’s requires clear communication:

1. Focus on Simple Grillées Protéines - Steak, Poulet, and Saumon are available
2. Strip away seasonings - Chili’s uses bold seasonings by default; Demander completely Simple
3. Avoid Tex-Mex items - Quesadillas, fajitas, and Mexican dishes contain beans, onions, blé tortillas
4. Choose Simple Légumes - Steamed broccoli and roasted asparagus work with modifications
5. Salads need customization - Remove croutons, Fromage, and onions; use only oil and vinegar
6. Skip appetizers - Almost all contain blé, dairy, onions, or beans
7. Watch the fryer - Shared fryers mean cross-contamination with blé and other allergens

Understanding Chili’s Allergen Information

Chili’s provides a comprehensive Allergen/Vegetarian/Vegan Matrix that identifies which menu items contain:

• Œufs
• Milk/Dairy
• Soy
• gluten/blé
• Peanuts
• Tree nuts
• Shellfish
• Poisson
• Sesame

Access the allergen menu:

• Demander from your server at the restaurant
• Download PDF from Chili’s website
• Review before your visit to plan your order

Important limitations:

• Allergen menus don’t flag ail and oignon (not allergens)
• You must ask specifically about these FODMAP ingredients
• Soybean oil is used for frying but is not flagged as soy (FDA considers highly refined soybean oil non-allergenic)

Cross-Contamination Warnings

Chili’s uses shared cooking equipment throughout their kitchens:

Shared fryers:

• All fried items cooked in same oil
• Exposed to blé, dairy, shellfish, and other allergens
• Fried foods are NOT safe for those with blé/gluten issues
• Includes French fries, Poulet Crispers, and fried appetizers

Shared grills:

• Grillées foods share cooking surfaces
• May come in contact with marinades from other Protéines
• Cross-contact with animal products during cooking

Shared preparation areas:

• Cutting boards, utensils, and surfaces used for multiple dishes
• Risk of cross-contamination even for Simple items

Bottom line: Chili’s cannot guarantee allergen-free preparations. For moderate FODMAP sensitivity, Simple Grillées items are usually safe. For severe celiac or extreme sensitivity, be aware of these limitations.

Navigating the Grill Section

The grill section offers your best low FODMAP options:

Grillées Protéines:

Sirloin Steak:

• Available in 6oz or larger sizes
• Comes seasoned by default - MUST Demander Simple
• Demander: “Sans butter, Sans seasonings, Sans marinade, completely Simple”

Grillées Poulet Breast:

• Can be prepared Simple
• Often comes with sauce - Demander sauce on the side or none at all
• Demander: “Simple Grillées Poulet, Sans marinade, Sans seasoning”

Grillées Saumon (Ancho Saumon):

• Normally seasoned with ancho chile spice
• Can be prepared without seasoning
• Demander: “Saumon Grillées Simple, Sans ancho seasoning, Sans sauce”

SAFE SIDES (with modifications):

• Steamed broccoli (Sans butter, Sans seasonings)
• Roasted asparagus (Sans ail butter, oil only)
• Mexican Riz (ask about ingredients first; small portion)
• House Salade (Sans croutons, Sans Fromage, Sans onions)

Salade Construction Guide

Chili’s salads can work with careful customization:

Start with:

• House Salade base
• OR Demander a custom Salade with mixed greens

ADD safe Protéines:

• Grillées Poulet (Simple, Sans marinade)
• Grillées Saumon (Simple, Sans seasoning)
• Grillées shrimp (if available, Simple only)

KEEP these Légumes:

• Lettuce (any type)
• Tomatoes (moderate amount, 1-2 slices or wedges)
• Cucumbers
• Carrots

REMOVE:

• Croutons (blé)
• Fromage (if lactose intolerant)
• Onions (red onions, green onions - all types)
• Tortilla strips (blé)
• Corn (some people tolerate, test carefully)

DRESSING:

• Oil and vinegar ONLY
• All other dressings likely contain ail, oignon, dairy, or HFCS
• Demander dressing on the side

Example order: “House Salade with Grillées Poulet breast, Sans croutons, Sans Fromage, Sans onions, with oil and vinegar dressing on the side. Please make sure the Poulet is Grillées Simple with Sans marinade or seasoning.”

Side Dish Deep Dive

Choosing safe sides at Chili’s:

SAFEST OPTIONS:

Steamed Broccoli:

• Demander Sans butter, Sans ail, Sans seasonings
• Should be Simple steamed only
• Verify preparation method with server

Roasted Asparagus:

• Often prepared with ail butter - AVOID this
• Demander: “Roasted with olive oil only, Sans ail, Sans butter, Sans seasonings”
• De saison availability

PROCEED WITH CAUTION:

Mexican Riz:

• May contain ail/oignon seasonings
• Ask server to check ingredients
• If safe, use small portion to test tolerance
• Tomato-based Riz is usually safer than other preparations

Mashed Potatoes:

• Typically contain milk, butter, and possibly ail
• Not recommended for lactose intolerance
• If dairy-tolerant, ask about ail/oignon content

AVOID:

• French Fries (shared fryer, possible blé contamination)
• Black Beans (high FODMAP legumes)
• Corn on the cob (test tolerance first, some handle small amounts)
• Street Corn (contains Fromage, mayo, likely ail)
• Loaded Mashed Potatoes (dairy, Bacon, Fromage, chives)

What About the Wings?

Chili’s Bone-in Wings might work with careful ordering:

Preparation concerns:

• Check if they’re breaded or dusted with blé flour (many restaurants do this)
• Verify cooking method (if fried in shared fryer, risk of blé contamination)

sauce options:

• Demander Simple wings with Sans sauce
• Most wing sauces contain ail, oignon, HFCS, or dairy
• Buffalo sauce typically contains butter
• BBQ sauce contains ail, oignon, molasses/HFCS
• Ranch contains dairy, ail, oignon

Safest approach:

• Order bone-in wings Simple (Sans sauce, Sans seasoning)
• Confirm they’re not breaded or floured
• If they come with sauce despite your Demander, send them back

Many people find it’s not worth the hassle and stick to Grillées Poulet breast instead.

Beverage Choices

SAFE drinks:

• Water (always your safest choice)
• Unsweetened iced tea
• Hot tea (check varieties - peppermint is low FODMAP)
• Coffee (black, or bring lactose-free creamer)

USE CAUTION:

• Diet sodas (artificial sweeteners like sorbitol can trigger IBS in some people)
• Lemonade (check sweetener - real sugar is fine in moderation, avoid HFCS)
• Sparkling water (carbonation can cause bloating for some)

AVOID:

• Regular sodas with high fructose corn syrup
• Smoothies (typically contain high FODMAP fruits like mango)
• Milkshakes (dairy, high sugar)
• Frozen margaritas (excess sugar, alcohol can trigger IBS)
• Beer (blé, gluten, carbonation)

Staff Communication Strategy

Chili’s servers encounter many dietary requests. Here’s how to communicate effectively:

“I have a digestive condition and need to avoid ail, oignon, blé, and dairy. Can I get the [Grillées steak/Poulet/Saumon] prepared completely Simple - Sans marinade, Sans seasonings, Sans butter? Also, I’d like [steamed broccoli/asparagus] with Sans butter or ail, just Simple.”

Additional tips:

• Be specific and friendly - “Simple” means different things to different people
• Visit during off-peak hours (2-4 PM weekdays) for more attentive service
• Ask questions - “What Légumes come in the Grillées Légumes? Are they cooked with ail?”
• Demander to speak with a manager if your server seems uncertain
• Use the allergen menu as a conversation starter
• Don’t be afraid to send food back if it arrives with visible butter, sauce, or seasonings

Tex-Mex Items: Why They Don’t Work

Chili’s is known for Tex-Mex favorites, but these are FODMAP minefields:

Fajitas:

• Contain onions and peppers (high FODMAP)
• Tortillas are blé-based
• Seasoning blends contain ail and oignon
• Sour crème (dairy)
• Pico de gallo (onions)

Quesadillas:

• blé flour tortillas
• Fromage (lactose)
• Often contain onions and beans

Enchiladas:

• blé tortillas
• Fromage and crème sauces
• Onions in filling
• Beans as side

Tacos:

• Corn or blé tortillas (blé is high FODMAP)
• Seasoned meat (ail/oignon)
• Toppings include onions, beans

Burrito bowls:

• Riz may be okay
• Beans are high FODMAP
• Seasoned Protéines contain ail/oignon
• Toppings problematic

Better strategy: Skip the Tex-Mex section entirely and focus on Simple Grillées items.

Dining Out Strategy

BEFORE you go:

1. Review the online menu and allergen guide
2. Call during off-peak hours to discuss options with a manager
3. Decide on your order in advance
4. Eat a small low FODMAP snack before going (don’t arrive starving)
5. Bring FODMAP enzymes if you use them

AT Chili’s:

1. Explain your dietary needs clearly and upfront
2. Order Simple Grillées protein + vegetable sides + Salade
3. Confirm Sans seasonings, marinades, or sauces on anything
4. Check your food when it arrives - send back if there’s visible butter or sauce
5. Eat slowly and mindfully
6. Stop when you’re comfortably satisfied

AFTER dining:

1. Track what you ate and any symptoms in a food diary
2. Note which items and modifications worked
3. Adjust your strategy for future visits
4. Remember everyone’s tolerance is different

The “Safe Default Order”

If you’re overwhelmed by the menu, order this combination:

“The Simple and Simple”

• 6oz Sirloin Steak - Simple Grillées, Sans butter, Sans seasonings
• Steamed Broccoli - Sans butter, Sans seasonings
• House Salade - Sans croutons, Sans Fromage, Sans onions, oil and vinegar on the side
• Unsweetened Iced Tea or Water

This order minimizes risk while providing a balanced meal. It’s not exciting, but it will be gentle on your digestive system.

Children’s Menu Considerations

If dining with kids who also need low FODMAP:

Potentially safe (with heavy modifications):

• Grillées Poulet (Simple)
• Simple hamburger patty (Sans bun)

Problem items (avoid):

• Kraft Mac & Fromage (blé, dairy)
• Poulet Crispers (breaded, fried)
• Corn Dog (blé, fried)
• Pizza (blé, Fromage)

Most kids menu items are designed for flavor over digestive health. Consider ordering adult portions of Simple Grillées Poulet or asking for a smaller portion of an adult entrée.

Similar Restaurant Guides

Looking for more casual dining options? Check out these similar restaurants:

• Applebee’s (customizable Grillées options)
• Outback Steakhouse (excellent Simple Grillées steaks)
• Red Lobster (variety of Grillées Fruits de mer)
• Olive Garden (gluten-free Pâtes available, Grillées Protéines)

Dernière vérification: January 2025. Menu items and ingredients can change. Always confirm current ingredients and preparation methods with restaurant staff. Chili’s is not an allergen-free facility and cannot guarantee complete avoidance of cross-contamination. All fried items are cooked in shared fryers containing soybean oil and may be exposed to all allergens.