Low FODMAP at LEON - Complete Ordering Guide
Complete guide to ordering low FODMAP at LEON UK. Navigate this 'naturally fast food' chain while avoiding garlic, onion, and wheat-containing items.
✓ Safe Items to Order
| Item | Notes | Modifications |
|---|---|---|
| Plain Grilled Chicken | Request without marinade or sauce | Ask for completely plain |
| Plain Rice | White or brown rice | Without any sauce or toppings |
| Side Salad | Plain greens | No dressing, ask for olive oil |
| Steamed Vegetables | Plain steamed veg | No sauce or seasoning |
✗ Items to Avoid
- • Baked Fries (contain garlic powder and onion powder)
- • Most sauces (contain garlic and onion)
- • Aioli (contains garlic)
- • Arancini (wheat coating)
- • Wraps (wheat tortillas)
- • Most marinades (contain garlic/onion)
- • Chargrilled items with standard marinade
- • Hash browns (check ingredients)
- • Most dressings
Example Orders
Safe Rice Box
- ✓ Plain rice
- ✓ Grilled chicken (plain, no marinade)
- ✓ Steamed vegetables (no sauce)
- ✓ Olive oil drizzle
Tip: Ask for everything plain with no sauce
Simple Protein Plate
- ✓ Grilled chicken (plain)
- ✓ Side salad (no dressing)
- ✓ Olive oil and lemon
Tip: Skip the standard LEON sauces
Coffee and Snack
- ✓ Black coffee
- ✓ Check for any plain protein options
Tip: Very limited snack options
Quick Summary
LEON markets itself as “naturally fast food” with healthy options, but navigating FODMAP at LEON requires careful attention. Many items contain hidden garlic and onion powder.
Best bets: Plain rice + plain grilled protein (no marinade) + plain vegetables
Always avoid: Baked fries (contain garlic/onion powder), all sauces, wraps
Important: The Fries Contain Garlic & Onion
LEON’s popular Baked Fries might seem safe, but they contain:
- Garlic Powder
- Onion Powder
- Various spices
This is listed in their “Foodie Fact Sheet” - so even seemingly simple items can be triggers.
The “Foodie Fact Sheet”
LEON provides a detailed ingredient document called the “Foodie Fact Sheet” that lists every ingredient in their dishes with allergens marked in bold.
How to access it:
- Ask at the counter
- Available on their website
- Download from leon.co/allergens/
Always check this before ordering, as LEON occasionally changes recipes.
What Works at LEON
Proteins (Heavily Modified)
| Protein | Standard Order | FODMAP Order |
|---|---|---|
| Chicken | With marinade | ”Plain, no marinade” |
| Salmon | With glaze | ”Plain, no glaze” |
| Eggs | Various styles | ”Plain poached/scrambled” |
Important: LEON’s standard preparations include marinades with garlic/onion. You must specifically request plain cooking.
Rice
Plain rice (white or brown) is available and safe when ordered without:
- Sauces
- Toppings
- Seasonings
Vegetables
Request steamed vegetables with no sauce or seasoning. Standard LEON vegetable preparations often include seasonings with onion/garlic.
What Doesn’t Work
Baked Fries - NOT Safe
Despite being a simple-sounding item, LEON Baked Fries contain:
- Maize Flour
- Rice Flour
- Garlic Powder
- Onion Powder
- Various spices
These are coated before baking, so you cannot request them plain.
Sauces - All Avoid
| Sauce | Status | Why |
|---|---|---|
| Aioli | ❌ Avoid | Contains garlic |
| Chilli sauce | ❌ Avoid | Contains garlic |
| Harissa | ❌ Avoid | May contain onion |
| Most dressings | ❌ Avoid | Garlic/onion base |
Wraps and Breads
All contain wheat:
- Tortilla wraps ❌
- Pitta ❌
- Bread items ❌
How to Order
Be very specific at LEON:
“I need to avoid garlic and onion completely. Can I have plain grilled chicken with no marinade, plain rice with no sauce, and steamed vegetables with nothing on them?”
If staff seem unsure, ask:
“Can you check the Foodie Fact Sheet for me? I need to see the exact ingredients.”
Breakfast Options
LEON breakfast can be navigated:
Potentially Safe:
- Poached eggs (plain)
- Scrambled eggs (check for additions)
- Bacon (check seasoning)
Avoid:
- Hash browns (check ingredients)
- Beans (often have onion)
- Toast (wheat)
- Full cooked breakfasts with sauces
Drinks
Safe:
- Black coffee
- Tea (plain)
- Water
Avoid:
- Smoothies (often contain high FODMAP fruits)
- Juices (check ingredients)
- Anything with honey (large amounts)
Realistic Assessment
LEON is moderately challenging for FODMAP dieters because:
- Their “healthy” seasoning often includes garlic/onion
- Even simple items like fries have hidden triggers
- You’ll need to order everything plain
However, they do have a transparent ingredient policy, which helps.
LEON vs Other Options
| Aspect | LEON | Alternatives |
|---|---|---|
| Ingredient transparency | Excellent | Varies |
| Hidden onion/garlic | Common | Common |
| Customization | Good | Varies |
| Staff knowledge | Good | Varies |
Similar Restaurant Guides
Looking for more UK options?
- Pret A Manger - Similar cafe style
- Nando’s UK - Plain chicken available
- Wagamama - Asian options
Last verified: January 2025. Menu items and ingredients can change. Always check the Foodie Fact Sheet on your visit.