Low FODMAP at Applebee's - Complete Ordering Guide

Quick Summary

Applebee’s offers customizable low FODMAP options by focusing on their grilled proteins and simple sides. As a neighborhood grill and bar, they’re accustomed to modifications and can accommodate dietary needs with clear communication.

Best bets: Plain grilled chicken, steak, or fish; bunless burgers; baked potato without toppings; steamed vegetables; house salad with oil and vinegar

Always avoid: Onion rings, pasta dishes, BBQ sauces, quesadillas, breaded items, and anything with cream-based sauces

How to Order

When ordering at Applebee’s, these strategies will help you stay low FODMAP:

1. Focus on the grill - Grilled meats (chicken, beef, shrimp, fish) are your safest options
2. Strip it down - Request all proteins completely plain: no marinade, no seasoning, no butter
3. Go bunless - Burgers work well without the bun or with a lettuce wrap
4. Keep sides simple - Plain baked potato (no toppings) or steamed vegetables without butter
5. Salad strategy - House salad works if you remove croutons and onions, use only oil and vinegar
6. Avoid the bar menu - Appetizers are typically fried, breaded, or loaded with high FODMAP ingredients

Understanding Applebee’s Menu

Applebee’s menu is designed for flavor, which often means garlic, onion, and complex seasonings. Here’s how to navigate it:

Grill Items: Most promising category

• Steaks, chicken, fish are available
• All come with seasonings by default - you MUST request plain
• Can substitute sides for safer options

Burgers & Sandwiches: Workable with modifications

• Get the patty only (no bun) or lettuce wrap
• Skip bacon (may have sugar or seasonings)
• Avoid all sauces and condiments
• Watch for seasoned patties

Salads: Hit or miss

• Base salads can work
• Most dressings contain garlic/onion - stick to oil and vinegar
• Remove croutons, onions, and cheese

Staff Communication Tips

Applebee’s servers are generally accommodating. Here’s how to communicate effectively:

“I have IBS and need to avoid garlic, onion, and most seasonings. Can I please get the [grilled chicken/steak/salmon] prepared completely plain - no marinade, no butter, no seasoning at all? Also, I’d like [steamed vegetables/baked potato] with absolutely no butter or toppings.”

Additional communication tips:

• Visit during off-peak hours (2-4 PM on weekdays) when servers have more time
• Ask to speak with the kitchen if your server seems uncertain
• Use the word “allergy” if needed to ensure your request is taken seriously (though FODMAP isn’t technically an allergy)
• Be friendly but firm - you know what your body needs
• Request the allergen menu to help identify problem ingredients

Cross-Contamination Considerations

Like most chain restaurants, Applebee’s has cross-contamination risks:

• Shared grills - Grilled items share cooking surfaces
• Shared fryers - All fried foods cooked together (don’t order fried items)
• Shared preparation areas - Cutting boards, utensils used for multiple dishes
• No allergen-free kitchen - Cannot guarantee complete separation

For moderate FODMAP sensitivity, these risks are usually acceptable with plain grilled items. For severe IBS or celiac disease, be aware of these limitations.

Safe Side Dishes

Choosing the right sides is crucial for a low FODMAP meal:

SAFE SIDES (with modifications):

• Baked potato - Must be completely plain (no butter, no sour cream, no chives, no cheese)
• Steamed broccoli - Request no butter, no seasonings
• Grilled vegetables - Ask which vegetables are included; avoid onions and peppers; request no garlic oil

AVOID THESE SIDES:

• French fries - May be fried with onion rings or contain wheat coating
• Mashed potatoes - Usually contain milk, butter, garlic
• Coleslaw - Dressing likely contains onion and garlic
• Mac and cheese - Contains wheat pasta, cream, cheese
• Seasonal vegetables - Often sautéed in garlic butter

When in doubt, the plain baked potato (with nothing on it) is your safest bet.

Navigating Sauces and Dressings

AVOID ALL PRE-MADE SAUCES:

• Honey BBQ - Contains garlic, onion, high fructose corn syrup
• Bourbon Street sauce - Contains garlic and onion
• Ranch dressing - Contains buttermilk, garlic, onion
• Honey mustard - May contain high fructose corn syrup
• Asian dressings - Contain garlic, onion, soy sauce

SAFE OPTIONS:

• Oil and vinegar (request separately so you can mix to taste)
• Plain olive oil with lemon wedge
• Salt and pepper (if you tolerate pepper)

The safest approach is to eat all proteins and vegetables completely plain. You can add salt if tolerated.

Burger Customization Guide

Applebee’s burgers can work for low FODMAP with these modifications:

Base burger:

1. Order the basic hamburger or cheeseburger
2. Request NO BUN (or substitute iceberg lettuce wrap)
3. Ask for no seasoning on the patty
4. Confirm the beef is 100% beef with no fillers

Toppings to ADD (if desired):

• Lettuce (iceberg is safest)
• Tomato (in moderation, 1-2 slices)
• Pickles (small amount, check brine ingredients)

Toppings to AVOID:

• Onions (any form)
• Garlic aioli or special sauces
• BBQ sauce
• Bacon (may have sugar cure or seasonings)
• Cheese (if lactose intolerant, though small amounts of hard cheese are usually low FODMAP)

Result: Plain beef patty with lettuce, tomato on a plate with a fork and knife.

Salad Assembly Guide

Building a safe salad at Applebee’s:

Start with:

• House salad or mixed greens base

ADD safe proteins:

• Grilled chicken breast (plain, no marinade)
• Grilled shrimp (plain, no garlic butter)
• Grilled salmon (plain)

REMOVE:

• Croutons (wheat)
• Red onions (high FODMAP)
• Shredded cheese (if lactose intolerant)
• Wonton strips (wheat)
• Tortilla strips (wheat)

Safe vegetables (keep on):

• Lettuce (any type)
• Tomatoes (moderate amount)
• Cucumbers
• Carrots (shredded or sliced)

Dressing:

• Oil and vinegar ONLY
• Request on the side so you control the amount

Beverages at Applebee’s

SAFE drinks:

• Water (always safe)
• Unsweetened iced tea
• Hot tea (check varieties - peppermint is low FODMAP)
• Coffee (black, or bring your own lactose-free creamer)
• Diet sodas (in moderation, artificial sweeteners can trigger IBS in some)

AVOID:

• Regular sodas with high fructose corn syrup
• Smoothies (contain high FODMAP fruits)
• Milkshakes (dairy, sugar)
• Sweet tea (excess sugar)
• Alcohol (can trigger IBS symptoms; if you drink, stick to wine or spirits in moderation)

Allergen Menu Information

Applebee’s provides allergen information for guests. While specific 2025 details weren’t available at the time of writing, typical allergen menus cover:

• Milk/Dairy
• Eggs
• Fish
• Shellfish
• Tree nuts
• Peanuts
• Wheat/Gluten
• Soy

Important: Allergen menus don’t flag garlic and onion (not allergens). You must ask specifically about these ingredients.

Request the allergen menu from your server or look for it on the Applebee’s website before your visit.

Dining Strategy Tips

BEFORE your visit:

1. Check the online menu and plan your order
2. Call ahead during slow hours to discuss options with a manager
3. Eat a small low FODMAP snack before going (don’t arrive starving)
4. Bring FODMAP enzymes if you use them

AT the restaurant:

1. Clearly explain your needs to your server upfront
2. Order simple: “Plain grilled chicken, steamed broccoli with no butter, plain baked potato”
3. Confirm your order when it arrives - send back if it has visible butter or seasonings
4. Eat slowly and stop when satisfied
5. Take leftovers home if portions are large

AFTER dining:

1. Track what you ate and any symptoms in a food diary
2. Note which modifications worked for future visits
3. Remember that individual tolerance varies

What If Nothing Seems Safe?

If you’re looking at the menu and feeling overwhelmed:

The “Plain Protein + Plain Potato” Strategy:

1. Order: Plain grilled chicken breast OR plain grilled steak
2. Side 1: Plain baked potato (absolutely nothing on it)
3. Side 2: Steamed broccoli (no butter)
4. Drink: Water or unsweetened iced tea

This combination is as safe as it gets at a casual dining restaurant. It may not be exciting, but it will be gentle on your digestive system.

Kids Menu Considerations

If you’re dining with children who also need low FODMAP:

Potentially safe kids items (with modifications):

• Grilled chicken (plain)
• Hamburger patty (no bun, no seasoning)
• Plain pasta (only if they have plain gluten-free pasta - unlikely)

Most kids menu items are breaded, fried, or served with high FODMAP sides. The adult simple grilled options may be a better choice even for children.

Similar Restaurant Guides

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

• Chili’s (grilled proteins and customizable options)
• Olive Garden (gluten-free pasta available)
• Outback Steakhouse (excellent plain grilled steaks)
• Red Lobster (variety of grilled seafood)

Last verified: January 2025. Menu items and ingredients can change. Always confirm current ingredients and preparation methods with restaurant staff. Applebee’s is not an allergen-free facility and cannot guarantee complete avoidance of cross-contamination.