Low FODMAP at Chili's - Complete Ordering Guide

Quick Summary

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

Best bets: Plain grilled steak, chicken, or salmon; steamed broccoli; house salad with oil and vinegar; plain roasted asparagus

Always avoid: Awesome Blossom, egg rolls, quesadillas, pasta dishes, BBQ ribs, loaded potato soup, and anything with cheese or cream sauces

How to Order

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

1. Focus on simple grilled proteins - Steak, chicken, and salmon are available
2. Strip away seasonings - Chili’s uses bold seasonings by default; request completely plain
3. Avoid Tex-Mex items - Quesadillas, fajitas, and Mexican dishes contain beans, onions, wheat tortillas
4. Choose plain vegetables - Steamed broccoli and roasted asparagus work with modifications
5. Salads need customization - Remove croutons, cheese, and onions; use only oil and vinegar
6. Skip appetizers - Almost all contain wheat, dairy, onions, or beans
7. Watch the fryer - Shared fryers mean cross-contamination with wheat and other allergens

Understanding Chili’s Allergen Information

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

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

Access the allergen menu:

• Request 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 garlic and onion (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 wheat, dairy, shellfish, and other allergens
• Fried foods are NOT safe for those with wheat/gluten issues
• Includes French fries, Chicken Crispers, and fried appetizers

Shared grills:

• Grilled foods share cooking surfaces
• May come in contact with marinades from other proteins
• 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 plain items

Bottom line: Chili’s cannot guarantee allergen-free preparations. For moderate FODMAP sensitivity, plain grilled 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:

GRILLED PROTEINS:

Sirloin Steak:

• Available in 6oz or larger sizes
• Comes seasoned by default - MUST request plain
• Ask for: “No butter, no seasonings, no marinade, completely plain”

Grilled Chicken Breast:

• Can be prepared plain
• Often comes with sauce - request sauce on the side or none at all
• Ask for: “Plain grilled chicken, no marinade, no seasoning”

Grilled Salmon (Ancho Salmon):

• Normally seasoned with ancho chile spice
• Can be prepared without seasoning
• Ask for: “Salmon grilled plain, no ancho seasoning, no sauce”

SAFE SIDES (with modifications):

• Steamed broccoli (no butter, no seasonings)
• Roasted asparagus (no garlic butter, oil only)
• Mexican rice (ask about ingredients first; small portion)
• House salad (no croutons, no cheese, no onions)

Salad Construction Guide

Chili’s salads can work with careful customization:

Start with:

• House salad base
• OR request a custom salad with mixed greens

ADD safe proteins:

• Grilled chicken (plain, no marinade)
• Grilled salmon (plain, no seasoning)
• Grilled shrimp (if available, plain only)

KEEP these vegetables:

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

REMOVE:

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

DRESSING:

• Oil and vinegar ONLY
• All other dressings likely contain garlic, onion, dairy, or HFCS
• Request dressing on the side

Example order: “House salad with grilled chicken breast, no croutons, no cheese, no onions, with oil and vinegar dressing on the side. Please make sure the chicken is grilled plain with no marinade or seasoning.”

Side Dish Deep Dive

Choosing safe sides at Chili’s:

SAFEST OPTIONS:

Steamed Broccoli:

• Request no butter, no garlic, no seasonings
• Should be plain steamed only
• Verify preparation method with server

Roasted Asparagus:

• Often prepared with garlic butter - AVOID this
• Request: “Roasted with olive oil only, no garlic, no butter, no seasonings”
• Seasonal availability

PROCEED WITH CAUTION:

Mexican Rice:

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

Mashed Potatoes:

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

AVOID:

• French Fries (shared fryer, possible wheat contamination)
• Black Beans (high FODMAP legumes)
• Corn on the cob (test tolerance first, some handle small amounts)
• Street Corn (contains cheese, mayo, likely garlic)
• Loaded Mashed Potatoes (dairy, bacon, cheese, 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 wheat flour (many restaurants do this)
• Verify cooking method (if fried in shared fryer, risk of wheat contamination)

Sauce options:

• Request PLAIN wings with NO sauce
• Most wing sauces contain garlic, onion, HFCS, or dairy
• Buffalo sauce typically contains butter
• BBQ sauce contains garlic, onion, molasses/HFCS
• Ranch contains dairy, garlic, onion

Safest approach:

• Order bone-in wings PLAIN (no sauce, no seasoning)
• Confirm they’re not breaded or floured
• If they come with sauce despite your request, send them back

Many people find it’s not worth the hassle and stick to grilled chicken 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 (wheat, 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 garlic, onion, wheat, and dairy. Can I get the [grilled steak/chicken/salmon] prepared completely plain - no marinade, no seasonings, no butter? Also, I’d like [steamed broccoli/asparagus] with no butter or garlic, just plain.”

Additional tips:

• Be specific and friendly - “Plain” means different things to different people
• Visit during off-peak hours (2-4 PM weekdays) for more attentive service
• Ask questions - “What vegetables come in the grilled vegetables? Are they cooked with garlic?”
• Request 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 wheat-based
• Seasoning blends contain garlic and onion
• Sour cream (dairy)
• Pico de gallo (onions)

Quesadillas:

• Wheat flour tortillas
• Cheese (lactose)
• Often contain onions and beans

Enchiladas:

• Wheat tortillas
• Cheese and cream sauces
• Onions in filling
• Beans as side

Tacos:

• Corn or wheat tortillas (wheat is high FODMAP)
• Seasoned meat (garlic/onion)
• Toppings include onions, beans

Burrito bowls:

• Rice may be okay
• Beans are high FODMAP
• Seasoned proteins contain garlic/onion
• Toppings problematic

Better strategy: Skip the Tex-Mex section entirely and focus on simple grilled 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 grilled protein + vegetable sides + salad
3. Confirm no 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 Plain and Simple”

• 6oz Sirloin Steak - plain grilled, no butter, no seasonings
• Steamed Broccoli - no butter, no seasonings
• House Salad - no croutons, no cheese, no 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):

• Grilled chicken (plain)
• Plain hamburger patty (no bun)

Problem items (avoid):

• Kraft Mac & Cheese (wheat, dairy)
• Chicken Crispers (breaded, fried)
• Corn Dog (wheat, fried)
• Pizza (wheat, cheese)

Most kids menu items are designed for flavor over digestive health. Consider ordering adult portions of plain grilled chicken 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 grilled options)
• Outback Steakhouse (excellent plain grilled steaks)
• Red Lobster (variety of grilled seafood)
• Olive Garden (gluten-free pasta available, grilled proteins)

Last verified: 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.