Is Nando's Low FODMAP? Menu Guide [2026]
Yes! Discover safe low FODMAP options at Nando's including Plain Grilled Chicken, Plain White Rice, and Corn on the Cob. Full menu breakdown with items to avoid and ordering tips.
✓ Safe Items to Order
| Item | Notes | Modifications |
|---|---|---|
| Plain Grilled Chicken | Butterfly, thighs, wings, quarter, or half chicken | MUST request 'plain with no basting or Peri-Peri sauce' |
| Plain White Rice | Spiced rice may contain onion - ask for plain | — |
| Corn on the Cob | Plain, without Peri-Peri salt | Ask for no seasoning |
| Sweet Potato Wedges | Generally safe, but check for seasonings | — |
| Halloumi Sticks | Plain halloumi without dip | Skip the Peri-Peri dip |
| Spicy Mixed Olives | Safe in small portions | — |
| Side Salad | Lettuce, tomato, cucumber only | Ask for no dressing, oil and lemon instead |
✗ Items to Avoid
- • ALL Peri-Peri sauces and bastings (contain garlic and onion)
- • Peri-Peri salt (contains garlic)
- • Houmous (chickpeas are high FODMAP)
- • Houmous with Peri-Peri Drizzle
- • Garlic bread
- • Peri-Peri Pitta
- • Coleslaw (contains onion)
- • Spiced rice (may contain onion)
- • Peri-Peri Nuts (may contain garlic)
- • Bean dishes
- • Any sauce or marinade
Example Orders
Safe Chicken Meal
- ✓ Quarter chicken, plain (no basting)
- ✓ Plain white rice
- ✓ Corn on the cob (no seasoning)
- ✓ Water or soft drink
Tip: Emphasize 'plain with absolutely no Peri-Peri or seasoning'
Simple Lunch
- ✓ Chicken butterfly, plain
- ✓ Side salad with olive oil
- ✓ Sweet potato wedges
Tip: Skip all sauces and dips
Sharing Platter Style
- ✓ Half chicken, plain (no basting)
- ✓ Halloumi sticks (no dip)
- ✓ Corn on the cob
- ✓ Spicy olives
Tip: Great for sharing, all plain preparations
Quick Summary
Nando’s can be a great option for low FODMAP diners, but ONLY if you order the chicken completely plain. Every single Peri-Peri sauce, basting, and marinade at Nando’s contains garlic and onion.
Best bets: Plain grilled chicken (any cut) + white rice + corn on the cob
Always avoid: ALL Peri-Peri sauces/bastings, houmous, garlic bread, coleslaw
The Critical Rule at Nando’s
Here’s what you need to know:
Every Peri-Peri sauce contains garlic and onion - from the mildest Lemon & Herb to the hottest Extra Hot.
This means:
- No basting on your chicken
- No Peri-Peri drizzle on anything
- No sauces at all
The good news? Nando’s chicken is flame-grilled and delicious even without the sauce!
How to Order
When ordering at Nando’s, be very specific:
- Choose your chicken cut - Any cut works (butterfly, thighs, wings, quarter, half, whole)
- Say these exact words: “Plain with no basting, no Peri-Peri sauce, no marinade”
- Double-check: Ask “Can you confirm there’s no garlic or onion on my chicken?”
- Choose safe sides: Plain rice, corn, sweet potato wedges
- Skip the sauces entirely
Safe Chicken Cuts
All of these are safe when ordered plain:
| Cut | Description | Notes |
|---|---|---|
| Chicken Butterfly | Boneless breast | Good portion size |
| Boneless Thighs (4) | Juicy dark meat | Very flavorful even plain |
| Quarter Chicken | Leg or breast quarter | Classic option |
| Half Chicken | Mixed cuts | Good for sharing |
| Whole Chicken | Full bird | Family meal |
| Chicken Wings (5 or 10) | Wings | Great plain! |
What About the Spice Levels?
You might think “Lemon & Herb is mild, surely that’s okay?” - No, it’s not.
| Spice Level | FODMAP Status | Why |
|---|---|---|
| Lemon & Herb | ❌ Avoid | Contains garlic |
| Medium | ❌ Avoid | Contains garlic & onion |
| Hot | ❌ Avoid | Contains garlic & onion |
| Extra Hot | ❌ Avoid | Contains garlic & onion |
| Plain (no basting) | ✅ Safe | Just flame-grilled chicken |
Staff Communication Tips
Nando’s uses a tablet ordering system, but you can still speak to staff. Here’s what to say:
“I have a digestive condition and cannot have any garlic or onion. Can I please have the chicken completely plain with no Peri-Peri basting or sauce at all? Just flame-grilled with nothing on it.”
If they seem confused, explain:
“I know all the Peri-Peri flavours contain garlic - I need the chicken cooked with nothing on it.”
Safe Sides Breakdown
| Side | Status | Notes |
|---|---|---|
| Plain White Rice | ✅ Safe | Ask for plain, not spiced |
| Corn on the Cob | ✅ Safe | Ask for no Peri-Peri salt |
| Sweet Potato Wedges | ✅ Safe | Generally safe |
| Halloumi Sticks | ✅ Safe | Skip the dip! |
| Spicy Mixed Olives | ✅ Safe | Small portion |
| Creamy Mash | ⚠️ Check | May contain butter (lactose) |
| Coleslaw | ❌ Avoid | Contains onion |
| Houmous | ❌ Avoid | Chickpeas = high FODMAP |
| Garlic Bread | ❌ Avoid | Garlic! |
| Spiced Rice | ⚠️ Check | May contain onion |
What About Drinks?
Most drinks at Nando’s are fine:
- Water
- Soft drinks
- Bottomless frozen drinks (check for apple juice)
- Tea/Coffee (with lactose-free milk if needed)
Avoid any drinks with apple or mango as main ingredients.
Allergen Menu Notes
Nando’s provides allergen information on tablets in every restaurant. However, their allergen guide focuses on the 14 major UK allergens (gluten, dairy, nuts, etc.) - not FODMAPs specifically.
This means:
- The allergen menu won’t flag garlic or onion
- You need to ask specifically about these ingredients
- “Suitable for vegetarians” doesn’t mean FODMAP-safe
Check their allergen and nutrition information before visiting.
Similar Restaurant Guides
Looking for more UK options? Check out these similar restaurants:
- Wagamama - Asian rice bowls
- Tortilla - Mexican build-your-own
- Wetherspoons - Pub grills
Last verified: January 2025. Menu items and ingredients can change. Always confirm with restaurant staff.
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Frequently Asked Questions
Is Nando's low FODMAP? ▼
Yes, Nando's has low FODMAP options including Plain Grilled Chicken, Plain White Rice, Corn on the Cob. Always confirm with staff about current ingredients and preparation methods.
What can I order at Nando's on a low FODMAP diet? ▼
Safe low FODMAP options at Nando's include: Plain Grilled Chicken, Plain White Rice, Corn on the Cob, Sweet Potato Wedges, Halloumi Sticks, Spicy Mixed Olives, Side Salad. Ask for modifications when needed.
What should I avoid at Nando's on a low FODMAP diet? ▼
Items to avoid at Nando's include: ALL Peri-Peri sauces and bastings (contain garlic and onion), Peri-Peri salt (contains garlic), Houmous (chickpeas are high FODMAP), Houmous with Peri-Peri Drizzle, Garlic bread. These contain high FODMAP ingredients like onion, garlic, or wheat.
What is a good low FODMAP meal at Nando's? ▼
A great low FODMAP meal at Nando's is the Safe Chicken Meal: Quarter chicken, plain (no basting), Plain white rice, Corn on the cob (no seasoning), Water or soft drink. Always verify current ingredients with staff.
