Low FODMAP at P.F. Chang's - Complete Ordering Guide
Complete guide to ordering low FODMAP at P.F. Chang's. Safe menu items, what to avoid, and how to customize your order.
✓ Safe Items to Order
| Item | Notes | Modifications |
|---|---|---|
| Steamed White Rice | Plain steamed rice | Request no soy sauce or seasonings |
| Steamed Brown Rice | Plain steamed rice option | Request no soy sauce or seasonings |
| Steamed Vegetables | Steamed broccoli, bok choy | Request no sauce, no garlic, no oil with garlic |
| Grilled Salmon (modified) | Plain grilled fish | No glaze, no sauce, no marinade |
| Plain Grilled Chicken | If available | Request completely plain with no seasonings |
✗ Items to Avoid
- • All stir-fry dishes (contain garlic and soy sauce)
- • Lettuce wraps (filling contains garlic and onion)
- • Chang's Spicy Chicken (garlic and onion)
- • Mongolian Beef (heavy garlic and soy)
- • Lo Mein and noodle dishes (wheat)
- • All sauces (contain garlic, soy, or both)
- • Egg rolls (wheat wrapper, onion filling)
- • Dumplings (wheat wrapper)
- • Soup (typically contains garlic and onion)
Example Orders
Modified Meal
- ✓ Steamed rice
- ✓ Steamed broccoli (no sauce)
- ✓ Plain grilled protein (if available)
- ✓ Green tea
Tip: Your options are very limited - everything is sauce-based
Super Simple
- ✓ Steamed white rice
- ✓ Steamed bok choy, no garlic oil
- ✓ Water
Tip: The safest approach is the simplest
Quick Summary
P.F. Chang’s is one of the most challenging restaurants for low FODMAP diners. Almost every dish contains garlic, soy sauce (wheat), and/or onion. Your options are essentially limited to plain steamed items.
Honest assessment: P.F. Chang’s may not be a good choice for strict low FODMAP diners.
Best bets: Steamed rice, steamed vegetables (no sauce)
Always avoid: Essentially everything on the menu that has sauce
The Challenge
Chinese-American cuisine at P.F. Chang’s is built on:
- Garlic (in almost every dish)
- Soy sauce (contains wheat and is in all sauces)
- Onion and scallions
- Wok cooking with garlic oil
This makes virtually all signature dishes unsuitable for low FODMAP.
The Silver Lining: P.F. Chang’s Tracks Onion
Unlike most restaurants, P.F. Chang’s actually includes onion in their allergen matrix. This is rare and helpful for FODMAP diners. Their allergen guide covers: wheat, soy, milk, egg, fish, shellfish, tree nuts, peanuts, corn, sulfites, sesame, legume, onion, and mushroom.
While this doesn’t make the menu FODMAP-friendly (garlic is still everywhere), it does mean you can use their allergen tools to filter out onion-containing dishes - something most restaurants can’t help with.
How to Order (If You Must)
- Focus on steamed items - Plain rice and plain vegetables
- Absolutely no sauce - Every sauce contains garlic and soy
- Ask about grill options - Some locations may accommodate plain grilled proteins
- Be prepared for limited options - There’s no way around this
Honest Advice
If you’re dining with a group that wants P.F. Chang’s:
- Order steamed rice and vegetables
- Bring your own safe snacks to supplement
- Consider this more of a social outing than a meal
- Check if the restaurant can prepare plain protein
If you have a choice of restaurant, an Asian fusion approach is generally difficult for low FODMAP. Consider suggesting an alternative.
Last verified: January 2025. Menu items and ingredients can change. Always confirm with restaurant staff.