Low FODMAP at Outback Steakhouse - Complete Ordering Guide

Quick Summary

Outback Steakhouse is one of the most accommodating casual dining chains for low FODMAP diets. Known for their Bloomin’ Onion (which you’ll skip) and high-quality steaks, Outback receives consistently positive reviews for handling dietary restrictions well.

Best bets: Plain grilled steaks (any cut), grilled chicken, grilled salmon, plain baked potato, steamed vegetables, house salad with oil and vinegar

Always avoid: Bloomin’ Onion, cheese fries, pasta dishes, BBQ ribs, breaded items, cream-based soups, and signature sauces

Why Outback Works for IBS

Outback Steakhouse repeatedly makes lists for top allergy-friendly restaurant chains in the U.S. for several reasons:

1. Well-trained staff - Servers receive training on dietary accommodations
2. Gluten-friendly menu - All seasonings are gluten-friendly (though may contain garlic/onion)
3. Simple preparations available - Willing to cook proteins without added butter or oil
4. Quality ingredients - Fresh steaks and seafood that don’t require heavy seasoning
5. Positive track record - Consistent reviews from people with dietary restrictions

That said, you still need to communicate clearly about your FODMAP needs since the staff is trained on allergens, not FODMAPs specifically.

How to Order

Successfully ordering low FODMAP at Outback:

1. Decline the bread - The signature bread is brought to the table but contains wheat and butter
2. Choose grilled proteins - Steaks, chicken, and seafood are excellent options
3. Request plain preparation - “Grilled with no butter, no oil, no seasonings”
4. Select safe sides - Plain baked potato or steamed vegetables without butter
5. Build a simple salad - House salad without croutons, cheese, or onions
6. Skip all signature sauces - They contain garlic, onion, dairy, or HFCS
7. Communicate clearly - Explain you need no garlic, no onion, no butter

Understanding Outback’s Gluten-Friendly Options

Outback promotes gluten-friendly dining:

Key facts:

• All Outback seasonings are gluten-friendly
• They do NOT have gluten-free kitchens
• Cross-contact with gluten can occur despite precautions
• Seafood, steak, and chicken on the grill receive no added butter or oil during cooking

For FODMAP purposes:

• Even though seasonings are gluten-friendly, they may contain garlic and onion powder
• Request NO seasonings at all for strictest low FODMAP adherence
• The lack of added butter/oil during grilling is a plus (you can request this specifically)

Allergen Information Access

Outback provides comprehensive allergen resources:

Allergen menu covers:

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

How to access:

• Request printed allergen menu from your server
• Check Outback’s website for digital version
• Download before your visit to plan ahead

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

Cross-Contamination Considerations

Outback cannot guarantee allergen-free food:

Shared cooking surfaces:

• Grill is shared for all proteins
• Foods cooked on the grill go without added butter or oil (a good thing!)
• Cross-contact can occur during normal kitchen operations

Shared preparation areas:

• Cutting boards, utensils, and surfaces used for multiple dishes
• Individual foods may contact one another

Made-to-order advantage:

• Dishes are prepared-to-order, allowing for customization
• Kitchen takes steps to prevent cross-contact
• However, cannot eliminate all risk

Bottom line: For moderate FODMAP sensitivity, plain grilled items are typically safe. For severe celiac disease or extreme sensitivity, be aware of cross-contamination limitations.

Steak Guide: Choosing Your Cut

Outback’s strength is steaks. All cuts can work for low FODMAP:

CENTER-CUT SIRLOIN:

• 8oz or 12oz available
• Leaner cut, flavorful
• Request: “Plain grilled, no butter, no seasonings”
• Good balanced option

VICTORIA’S FILET MIGNON:

• 6oz or 8oz available
• Most tender cut
• Mild flavor even without seasonings
• Request: “Plain grilled, no butter, no seasonings”
• Premium price, but excellent quality

RIBEYE:

• 10oz, 14oz, or 18oz available
• Most marbling and flavor
• Rich enough to enjoy plain
• Request: “Plain grilled, no butter, no seasonings”
• Larger portion, consider taking leftovers

NEW YORK STRIP:

• If available, another excellent option
• Good balance of tenderness and flavor
• Request same modifications

PORTERHOUSE:

• Combination of strip and filet
• Larger portions
• Request same modifications

Key point: All steaks work equally well for FODMAP. Choose based on your preferences for tenderness, flavor, and portion size. The cooking method and modifications are more important than the cut.

Safe Side Dishes

Outback offers several potentially safe sides with modifications:

SAFEST OPTIONS:

Plain Baked Potato:

• Your most reliable side
• Request COMPLETELY plain (no butter, no sour cream, no chives, no cheese, no bacon)
• Bring your own safe topping if desired
• Filling and safe

Fresh Steamed Vegetables:

• Seasonal vegetable medley
• Request: “Steamed with no butter, no seasonings, completely plain”
• Ask what vegetables are included (avoid if it contains onions or peppers)
• Usually includes broccoli, carrots, and other low FODMAP vegetables

Fresh Grilled Asparagus:

• Seasonal availability
• Often prepared with butter or garlic butter
• Request: “Grilled plain, no butter, no garlic, no seasonings”
• Naturally flavorful even plain

PROCEED WITH CAUTION:

Sweet Potato:

• Plain sweet potato is low FODMAP in small portions (70g)
• Usually comes with butter, cinnamon sugar, or marshmallows - AVOID these toppings
• Request completely plain
• Watch portion size

House Salad:

• Can work with heavy modifications
• Remove: croutons, cheese, onions
• Dressing: oil and vinegar ONLY
• Keep: lettuce, tomatoes, cucumbers, carrots

AVOID:

• Aussie Fries (fried, may share fryer with breaded items)
• Mashed Potatoes (contain milk, butter, likely garlic)
• Mac-a-Roo ‘N Cheese (wheat pasta, cheese sauce)
• Caesar Salad (dressing contains garlic, dairy, anchovies)
• Loaded Baked Potato (sour cream, cheese, bacon, chives)
• Grilled Onions (high FODMAP)

The Bloomin’ Onion Situation

Outback’s signature appetizer is off-limits:

Why you can’t have it:

• It’s literally a whole onion (extremely high FODMAP)
• Breaded coating (wheat)
• Deep fried
• Comes with sauce (contains dairy, garlic, spices)

What to do:

• Politely decline if others order it
• Don’t be tempted to “just have a little” - onion is one of the highest FODMAP foods
• Focus on your safe main course instead
• Consider arriving after appetizers are finished if dining with a group

Alternative: If you want a starter, consider a house salad with oil and vinegar (no croutons, no cheese, no onions). It’s not as exciting, but it’s safe.

Seafood and Chicken Options

Not in the mood for steak? Outback has other proteins:

GRILLED CHICKEN BREAST:

• Plain grilled chicken available
• Request: “No marinade, no seasonings, no sauce, completely plain”
• Pair with safe sides
• Less expensive than steak

GRILLED SALMON:

• Fresh Atlantic salmon
• Often comes with seasoning or glaze
• Request: “Plain grilled salmon, no butter, no seasonings, no glaze”
• Rich in omega-3 fatty acids

GRILLED SHRIMP:

• Available as entrée or add-on
• Typically prepared with garlic butter
• Request: “Plain grilled shrimp, no garlic butter, no seasonings”
• Can add to steak for surf and turf

LOBSTER TAIL:

• If available (market price, seasonal)
• Often brushed with butter
• Request: “No butter during cooking, no drawn butter on side”
• Premium option for special occasions

What to AVOID:

• Alice Springs Chicken (mushrooms, bacon, cheese, honey mustard - multiple FODMAP triggers)
• Coconut Shrimp (breaded, fried, coconut)
• Blooming Fried Chicken (breaded, fried)
• Any seafood with creamy sauces or heavy seasonings

Salad Assembly

Building a safe salad at Outback:

BASE:

• House salad
• Or request a side salad

PROTEIN (optional add-on):

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

KEEP:

• Mixed greens/lettuce
• Tomatoes (moderate amount)
• Cucumbers
• Carrots (shredded)

REMOVE:

• Croutons (wheat)
• Cheese (if lactose intolerant; small amounts of hard cheese are usually okay)
• Red onions (high FODMAP)
• Any crispy/fried toppings

DRESSING:

• Oil and vinegar ONLY
• Request on the side to control amount
• Do NOT use: Ranch (garlic, onion, dairy), Honey Mustard (HFCS), Caesar (garlic, dairy, anchovies), Thousand Island (onion, dairy)

What About Soup?

Unfortunately, Outback’s soup options aren’t FODMAP-friendly:

AVOID:

• French Onion Soup (onions, cheese, wheat bread on top)
• Creamy soups (if available - dairy, wheat thickener)
• Any soup with beans or lentils

Why soups don’t work:

• Contain onions, garlic for flavoring
• Cream/dairy bases
• Wheat for thickening
• Difficult or impossible to modify

Better strategy: Skip soup and start with a house salad (modified) or go straight to your entrée.

Ribs and BBQ Items

Outback offers ribs, but they’re not FODMAP-safe:

Baby Back Ribs:

• BBQ sauce contains garlic, onion, molasses, high fructose corn syrup
• Sauce is integral to the dish
• Can’t easily order without sauce
• Best to avoid entirely

Other BBQ items:

• Alice Springs Chicken has honey mustard sauce (HFCS, onion)
• Drover’s Platter includes ribs
• Skip these menu sections

Stick to: Plain grilled steaks, chicken, and seafood instead.

Beverages

SAFE DRINKS:

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

USE CAUTION:

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

AVOID:

• Regular sodas with high fructose corn syrup
• Frozen drinks and smoothies (high sugar, dairy)
• Milkshakes (dairy, sugar)
• Sweet tea (excess sugar)
• Beer (wheat/gluten, carbonation)
• Cocktails with sweet mixers

Alcohol: If you drink, dry wines or spirits in moderation are lower FODMAP than beer or sweet cocktails. However, alcohol in general can trigger IBS symptoms.

Staff Communication Strategy

Outback staff are typically well-trained on accommodating dietary needs:

“I have a digestive condition and need to avoid garlic, onion, butter, and seasonings. Can I please get the [sirloin/filet/salmon] grilled completely plain with no butter, no oil, and no seasonings? I’d also like a plain baked potato with nothing on it and steamed vegetables with no butter.”

Communication tips:

• Be clear and specific - “Plain” means different things to different people
• Visit during off-peak hours - 2-4 PM weekdays for more attentive service
• Mention it’s a digestive condition - This often helps servers understand it’s serious
• Request the allergen menu - Use as a conversation tool
• Ask to speak with a manager - If your server seems uncertain
• Confirm when food arrives - Check for visible butter, seasonings, or sauces
• Be friendly but firm - You know what your body needs

Positive experiences: Many IBS sufferers report that Outback staff are knowledgeable and accommodating compared to other chains.

Special Dietary Notes

Gluten-free dining:

• All seasonings are gluten-friendly
• No dedicated gluten-free kitchen
• Cross-contact possible
• Plain grilled proteins are your safest bet

Dairy-free dining:

• Request no butter during cooking
• Skip cheese, sour cream, cream sauces
• Outback can accommodate with plain preparations

Multiple restrictions:

• Outback is generally good at handling multiple dietary needs at once
• Communicate all restrictions upfront
• The simpler your order, the easier for the kitchen

Dining Strategy

BEFORE your visit:

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

AT Outback:

1. Politely decline the bread when brought to the table
2. Clearly explain your dietary needs upfront
3. Order simple: plain steak + plain potato + steamed vegetables + house salad
4. Confirm all items should be completely plain (no butter, no seasonings)
5. Check your food when it arrives before eating
6. Eat slowly and mindfully
7. Stop when comfortably satisfied (portions are large - take leftovers home)

AFTER dining:

1. Track what you ate and any symptoms in a food diary
2. Note what worked for future visits
3. Adjust your order based on experience
4. Remember individual tolerance varies

The “Default Safe Order”

If you’re overwhelmed or it’s your first time at Outback with IBS:

“The Classic Safe Dinner”

• 8oz Center-Cut Sirloin, plain grilled (no butter, no seasonings)
• Plain Baked Potato (absolutely nothing on it)
• Fresh Steamed Vegetables (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 is about as safe as it gets at a casual dining restaurant. It’s simple, nutritious, and gentle on your digestive system. While not the most exciting meal, it allows you to enjoy dining out without triggering symptoms.

Portion Sizes and Leftovers

Outback is known for generous portions:

Tips for handling large servings:

• Don’t feel obligated to finish everything
• Eating too much protein at once can cause digestive distress
• Ask for a to-go box early in the meal
• Pack half your entrée before you start eating
• Saves food for another meal
• Prevents overeating

Leftover strategy:

• Plain grilled steak reheats well
• Add to salads for next-day lunch
• Baked potato can be reheated (still plain)
• Steamed vegetables are fine reheated

Group Dining Situations

Outback is popular for group gatherings:

When dining with others:

• Don’t feel pressured to order appetizers with the group
• Explain your dietary needs if comfortable
• Focus on enjoying the company
• Order your safe meal confidently
• Don’t apologize for your restrictions

Celebrations:

• Call ahead for birthdays/special occasions
• Explain dietary needs in advance
• Bring your own low FODMAP dessert if restaurant allows (most won’t have safe options)
• Focus on the celebration, not the food limitations

Dessert Situation

Unfortunately, Outback’s desserts are not FODMAP-friendly:

All contain:

• Wheat flour
• Dairy (cream, ice cream, butter)
• High sugar content
• Often chocolate (some people tolerate, others don’t)

Options:

• Skip dessert
• Bring your own low FODMAP treat (check restaurant policy)
• Plan a safe dessert at home after dinner
• Focus on the main meal satisfaction

Kids Menu Considerations

If dining with children who also need low FODMAP:

Potentially safe (with modifications):

• Grilled chicken (plain)
• Junior steak (plain)

Problem items (avoid):

• Mac-a-Roo ‘N Cheese (wheat, dairy)
• Chicken Fingers (breaded, fried)
• Kraft Macaroni & Cheese (wheat, dairy)

Better approach: Order adult portions of plain grilled proteins and share, or ask for smaller portions of adult entrées.

Similar Restaurant Guides

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

• Texas Roadhouse (another steakhouse with plain grilled options)
• LongHorn Steakhouse (similar to Outback)
• Red Lobster (excellent for grilled seafood)
• Chili’s (customizable grilled proteins)
• Applebee’s (neighborhood grill with modifications)

Last verified: January 2025. Menu items and ingredients can change. Always confirm current ingredients and preparation methods with restaurant staff. Outback Steakhouse is not an allergen-free facility and cannot guarantee complete avoidance of cross-contamination. All Outback seasonings are gluten-friendly. Seafood, steak, and chicken cooked on the grill go without added butter or oil.