Low FODMAP at Qdoba - Complete Ordering Guide

Item	Notes	Modifications
Plain Grilled Protein	Request fresh preparation without seasonings	All standard proteins contain garlic/onion - must request unseasoned
Bacon	The only pre-seasoned safe protein	—
Corn Tortillas	Low FODMAP and gluten-free	—
Cilantro Lime Rice	White rice with cilantro and lime	Verify no garlic/onion added
Black Beans	Plain black beans	Small portion only - beans can trigger IBS
Pinto Beans	Plain pinto beans	Small portion only - beans can trigger IBS
Shredded Lettuce	Perfect low FODMAP base for bowls	—
Raw Tomatoes	Fresh diced tomatoes	May need to request separately from salsa prep
Shredded Cheese	Cheddar and Monterey Jack blend	Most hard cheeses are low lactose
Sour Cream	Small amount (1-2 tbsp max)	Sour cream is lower in lactose than milk
Sliced Avocado	About 20g (1/8 avocado) is low FODMAP	Skip guacamole - ask for sliced avocado instead
Jalapeños	Fresh jalapeño slices	—
Pickled Jalapeños	Safe in moderate amounts	—
Corn Salsa	Verify ingredients at your location	Should be corn, peppers, lime - avoid if it contains onion
Queso Diablo (Small Amount)	Check ingredients - may vary by location	Use sparingly due to dairy content
Tortilla Chips	Made from corn - generally safe	—

Quick Summary

Qdoba Mexican Grill can be low FODMAP friendly with careful ordering. The build-your-own format works well, but you MUST request proteins cooked fresh without seasonings, as all standard proteins contain garlic and onion.

Best bets: Custom burrito bowls with plain grilled protein (special request), bacon (naturally safe), corn tortillas, lettuce base

Always avoid: Standard seasoned proteins, flour tortillas, guacamole, pico de gallo, fajita vegetables, all salsas

How to Order

When ordering at Qdoba, follow these critical tips:

Request unseasoned protein - This is the most important step. All chicken, steak, ground beef, and pork are marinated/seasoned with garlic and onion
Be patient - Fresh unseasoned protein takes extra time to prepare
Use bacon as backup - If staff can’t accommodate plain protein, bacon is your safe option
Build on lettuce - Shredded lettuce makes a perfect low FODMAP base
Choose corn over flour - Corn tortillas are low FODMAP; flour tortillas are not
Skip the guac, get sliced avocado - Guacamole usually contains onion and garlic

Staff Communication Tips

Here’s exactly what to say:

“I have a medical condition that requires me to avoid garlic and onion completely. Can you please prepare [chicken/steak] fresh on a clean surface without ANY seasonings, marinades, or adobo? Just plain grilled meat. I’m happy to wait the extra time.”

If they say no or seem hesitant:

“No problem! I’ll do bacon instead. Can I also get sliced avocado instead of guacamole, and fresh diced tomatoes instead of salsa?”

Be polite but clear. The staff will understand if you explain it’s a medical dietary need.

The Protein Problem at Qdoba

Here’s the challenge: ALL of Qdoba’s standard proteins contain high FODMAP ingredients:

Grilled Chicken: Adobo seasoning (contains garlic, onion, milk)
Grilled Steak: Seasoning contains garlic and onion
Ground Beef: Seasoning contains garlic and onion
Pulled Pork: Marinade contains garlic and onion
Adobo Chicken: Specifically seasoned with high FODMAP adobo

The Solution: Request fresh protein cooked plain without any seasonings. Most locations can accommodate this, but:

It takes extra time (5-10 minutes)
You need to ask politely and explain why
Not all locations may be able to do this during rush hours

The Easy Alternative: Choose bacon - it’s the only protein that’s safe as-is.

Build Your Perfect Low FODMAP Bowl

Step 1: Choose Your Base

✅ Shredded lettuce (best choice)
✅ Cilantro lime rice (small to medium portion)
❌ NO taco salad shell (wheat)

Step 2: Choose Your Protein

✅ Bacon (safe as-is)
✅ Plain grilled chicken (must request unseasoned)
✅ Plain grilled steak (must request unseasoned)
❌ NO standard seasoned proteins

Step 3: Add Beans (Optional)

✅ Black beans (small portion)
✅ Pinto beans (small portion)
⚠️ Watch portion size - beans can trigger IBS even if low FODMAP

Step 4: Add Toppings

✅ Shredded cheese (cheddar/Monterey Jack)
✅ Fresh diced tomatoes (request separately from salsa)
✅ Sliced avocado (~20g, about 1/8 avocado)
✅ Jalapeños (fresh or pickled)
✅ Corn salsa (verify no onion at your location)
✅ Small amount sour cream (1-2 tbsp)
❌ NO guacamole (contains onion/garlic)
❌ NO pico de gallo (contains onion)
❌ NO other salsas (contain garlic/onion)
❌ NO fajita vegetables (cooked with garlic/onion)

Step 5: Choose Your Vessel

✅ Bowl (best option)
✅ Corn tortilla (low FODMAP and gluten-free)
❌ NO flour tortilla (wheat)
❌ NO taco salad shell (wheat)

Beans: Friend or Foe?

While beans are technically low FODMAP in small portions according to Monash University, they can still trigger IBS symptoms even on the low FODMAP diet because:

GOS content: Beans contain galacto-oligosaccharides (GOS), a type of FODMAP
Individual tolerance: Some people tolerate beans better than others
Portion matters: Small portions (1/4 cup) are safer than large portions

Recommendation: Start with a small portion and see how you tolerate them. You can always skip beans entirely and rely on rice and protein instead.

Corn Tortillas vs. Flour Tortillas

Corn Tortillas:

✅ Low FODMAP
✅ Gluten-free
✅ Traditional choice for Mexican food

Flour Tortillas:

❌ High FODMAP (wheat/fructans)
❌ Contains gluten
❌ Will trigger IBS symptoms

Always choose corn!

Good news! Qdoba provides a Dietary Preferences Guide that indicates FODMAP-friendly choices, along with vegetarian, vegan, low carb, keto, and Whole30 compliant options.

However: Their FODMAP-friendly labeling may not account for garlic and onion in seasonings. Always verify and request unseasoned proteins.

You can find this information at their nutrition and allergens page.

Qdoba provides comprehensive allergen information including wheat, soy, milk, eggs, and other major allergens. This helps identify some FODMAP triggers.

Important: The allergen menu shows wheat and dairy, but does NOT specifically list garlic, onion, or other FODMAP ingredients. You still need to ask about seasonings.

Download PDFs from their nutrition page for detailed ingredient lists.

Timing Your Visit

Best times to request custom plain protein:

Off-peak hours (2-4 PM, early dinner before 5:30 PM)
Weekday afternoons
Any time when the restaurant isn’t slammed

Avoid during:

Lunch rush (12-1:30 PM)
Dinner rush (6-8 PM)
Weekend peak times

Staff are more likely to accommodate special requests when they’re not overwhelmed with orders.

Similar Restaurant Guides

Looking for more Mexican fast-casual options? Check out these similar restaurants:

Chipotle (similar build-your-own concept)
Moe’s Southwest Grill (burrito bowls and tacos)
Baja Fresh (Mexican grill with customization)

Last verified: January 15, 2025. Menu items and ingredients can change. Always confirm with restaurant staff that proteins can be prepared plain without seasonings. Qdoba’s allergen and nutrition information available at qdoba.com/nutrition-allergens.

Low FODMAP at Qdoba - Complete Ordering Guide

✓ Safe Items to Order

✗ Items to Avoid

Example Orders

Low FODMAP Burrito Bowl

Simple Taco Plate

Bacon Bowl (Easiest Option)