Low FODMAP at Red Lobster - Complete Ordering Guide

Quick Summary

Red Lobster offers excellent low FODMAP options for seafood lovers with careful ordering. Known for fresh seafood and those famous Cheddar Bay Biscuits (which you’ll need to skip), the restaurant can accommodate plain grilled or steamed preparations upon request.

Best bets: Steamed lobster, grilled salmon or fish, grilled shrimp, plain baked potato, steamed vegetables, garden salad with oil and vinegar

Always avoid: Cheddar Bay Biscuits, cream-based soups, pasta dishes, fried items, stuffed fish, and anything with garlic butter or cream sauces

How to Order

Successfully navigating Red Lobster with IBS requires focusing on simple preparations:

1. Decline the biscuits - As tempting as Cheddar Bay Biscuits are, they contain wheat, dairy, and garlic. Politely decline when the server brings them.
2. Choose grilled or steamed - Avoid fried items (shared fryer, breading issues)
3. Skip all sauces and butters - Most contain garlic, cream, or high FODMAP ingredients
4. Request plain preparations - “Grilled plain” or “steamed plain” should be your mantra
5. Watch the sides - Stick to plain baked potato or steamed vegetables without butter
6. Build a simple salad - Garden salad without croutons, cheese, or onions; oil and vinegar only
7. Communicate clearly - Explain you need NO garlic, NO onion, NO butter

Understanding Red Lobster’s Allergen Resources

Red Lobster provides comprehensive allergen information to help guests make informed choices:

Allergen Menu Coverage:

• Peanuts
• Tree nuts
• Soy
• Eggs
• Dairy/Milk
• Wheat/Gluten
• Fish
• Shellfish

How to Access:

• Website: Visit redlobster.com/allergy-nutrition or redlobster.com/nutrition-tools
• In restaurant: Request the allergen binder from your server
• Before you go: Download information to review menu items in advance

Important Limitations:

• Allergen menus DON’T flag garlic and onion (not allergens)
• You must ask specifically about these FODMAP ingredients
• Cross-contamination warnings apply to all items
• Information is for guidance only; Red Lobster cannot guarantee allergen-free preparations

Cross-Contamination Warnings

Red Lobster uses shared cooking and preparation areas:

Shared Fryers:

• All fried items cooked in same oil
• Exposed to wheat (breading), dairy, shellfish, fish
• DO NOT order fried items if sensitive to wheat/gluten
• This includes: fried shrimp, fish and chips, coconut shrimp, fried clams

Shared Grills:

• Grilled items share cooking surfaces
• May contact butter, marinades, or seasonings from other items
• Generally acceptable for moderate FODMAP sensitivity

Shared Preparation Areas:

• Cutting boards, utensils, and surfaces used for multiple dishes
• Risk exists even for “plain” items
• Red Lobster cannot eliminate risk of cross-contact

Bottom Line: Red Lobster cannot guarantee any item is completely allergen-free due to shared kitchens. For moderate IBS/FODMAP sensitivity, plain grilled or steamed items are usually safe. For severe celiac or extreme sensitivity, be aware of limitations.

The Biscuit Situation

Let’s address the elephant in the room: Cheddar Bay Biscuits.

Why you can’t eat them:

• Wheat flour (high FODMAP)
• Cheddar cheese (lactose - high FODMAP for lactose-intolerant)
• Garlic powder (high FODMAP)
• Butter (lactose)

What to do:

1. Politely decline when the server brings them
2. Ask the server not to bring them to the table (removes temptation)
3. Focus on your safe meal instead
4. Remember that eating them will likely trigger symptoms

Alternative: Some people bring their own low FODMAP bread or crackers to have something to eat while others enjoy the biscuits. Check with the restaurant first about their outside food policy.

Grilled Seafood Guide

Red Lobster’s grilled seafood can be IBS-friendly with modifications:

GRILLED SALMON:

• Naturally low FODMAP protein
• Request: “Grilled plain with no butter, no seasonings, no sauce”
• Omega-3 fatty acids are good for overall health
• Typically comes with two sides - choose wisely

GRILLED SHRIMP:

• Low FODMAP in appropriate portions
• Usually prepared with garlic butter - MUST request plain
• Request: “Grilled shrimp, completely plain, no garlic butter, no seasonings”
• Watch portion size (very large servings of protein can be hard to digest)

GRILLED FISH (Seasonal offerings):

• Tilapia, mahi-mahi, cod, etc.
• Request: “Plain grilled, no lemon pepper seasoning, no butter”
• Ask what fresh fish is available
• Avoid blackened preparations (spice rubs contain garlic)

WOOD-GRILLED ITEMS:

• Some items are wood-grilled for flavor
• Still request plain preparation
• Wood smoke flavor is fine; it’s the seasonings you want to avoid

LOBSTER (Grilled vs. Steamed):

• Steamed is safer - no butter needed during cooking
• Grilled lobster often brushed with garlic butter
• If ordering grilled, specify: “No butter, no seasonings”
• Skip the drawn butter that comes on the side

Steamed Seafood Options

Steaming is one of the safest cooking methods for FODMAP:

LIVE MAINE LOBSTER:

• Order steamed (not grilled)
• Request no drawn butter on the side (removes temptation)
• Lobster meat itself is low FODMAP
• Enjoy with lemon wedge if desired

STEAMED SNOW CRAB LEGS:

• If available, another good option
• Request no butter for steaming or dipping
• Naturally sweet flavor doesn’t need enhancement

STEAMED CLAMS/MUSSELS:

• Check preparation method
• Often steamed in white wine, garlic, and butter - AVOID this preparation
• If they can steam plain with just water or plain broth, may work
• Easier to just avoid and stick to fish, shrimp, lobster

Safe Side Dishes

Choosing the right sides is crucial:

SAFEST SIDES:

Plain Baked Potato:

• Request completely plain (no butter, no sour cream, no chives, no cheese, no bacon)
• Bring your own safe topping if desired
• This is your most reliable side

Steamed Broccoli:

• Request no butter, no garlic, no seasonings
• Should be plain steamed only
• Verify preparation with server

Fresh Asparagus:

• Often prepared with garlic butter - MUST request plain
• Request: “Asparagus steamed or grilled with no butter, no garlic, oil only”
• Seasonal availability

PROCEED WITH CAUTION:

Rice Pilaf:

• Typically contains butter, onions, and/or garlic
• Ask server to verify ingredients
• May not be safe even with modifications

Coleslaw:

• Dressing likely contains onion, garlic, or HFCS
• Cabbage can be gas-producing
• Best to avoid

AVOID:

• French fries (shared fryer, may have wheat contamination)
• Mashed potatoes (contain dairy, butter, possibly garlic)
• Mac and cheese (wheat pasta, dairy, cheese)
• Corn on the cob (test tolerance, some handle small amounts)
• Caesar salad side (dressing contains garlic, anchovies, dairy)

Building a Safe Salad

Red Lobster’s garden salad can work with customization:

Start with:

• Garden salad or Caesar salad base (remove Caesar dressing)

KEEP:

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

REMOVE:

• Croutons (wheat)
• Cheese (if lactose intolerant)
• Red onions (high FODMAP)
• Caesar dressing (contains garlic, anchovies, dairy, egg)

ADD (if desired):

• Grilled shrimp (plain)
• Grilled salmon (plain)

DRESSING:

• Oil and vinegar ONLY
• Request on the side
• All other dressings likely contain garlic, onion, dairy, or HFCS

Soup Situation

Unfortunately, most Red Lobster soups are not FODMAP-friendly:

AVOID:

• New England Clam Chowder (cream, onions, wheat thickener, dairy)
• Lobster Bisque (cream, butter, onions, sherry, wheat thickener)
• Other cream-based soups

Why soups don’t work:

• Cream and dairy bases
• Onions and garlic for flavoring
• Wheat flour for thickening
• No easy way to modify

Better option: Skip soup and focus on your main course.

Navigating the Menu Sections

APPETIZERS - Mostly avoid:

• Most are fried or contain wheat, dairy, garlic
• Lobster-Artichoke Dip (artichokes are high FODMAP)
• Stuffed mushrooms (garlic, breadcrumbs, onion)
• Mozzarella cheesesticks (wheat, dairy, fried)

ENTREES - Choose carefully:

• ✓ Simply Grilled items (request plain)
• ✓ Steamed lobster or crab
• ✗ Fried combinations (shared fryer)
• ✗ Stuffed fish (breadcrumb stuffing)
• ✗ Pasta dishes (wheat, cream sauces)
• ✗ Hand-breaded items (wheat coating)

SIDES - Very limited:

• ✓ Plain baked potato
• ✓ Steamed broccoli (no butter)
• ✓ Fresh asparagus (no garlic butter)
• ? Rice pilaf (ask about ingredients)
• ✗ Most other sides

CREATE YOUR OWN COMBINATION:

• Pick a protein: grilled salmon, shrimp, lobster, or sirloin
• Pick two sides: baked potato + steamed broccoli
• Add garden salad with oil and vinegar
• Result: Safe, satisfying meal

Beverages

SAFE DRINKS:

• Water (always safe)
• Unsweetened iced tea
• Hot tea (check varieties)
• Coffee (black, or bring your own lactose-free creamer)

USE CAUTION:

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

AVOID:

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

Alcohol note: If you drink alcohol, moderate amounts of wine or spirits are lower FODMAP than beer or sweet cocktails. However, alcohol can trigger IBS symptoms in general.

Staff Communication Strategy

Red Lobster servers are generally helpful with dietary requests:

“I have a digestive condition and cannot eat garlic, onion, butter, or cream. Can I please get the [grilled salmon/steamed lobster/grilled shrimp] prepared completely plain with no butter, no seasonings, and no sauces? I’d also like a plain baked potato with nothing on it and steamed broccoli with no butter.”

Communication tips:

• Be specific: “Plain” means different things to different people
• Visit during off-peak hours: 2-4 PM on weekdays for more attentive service
• Request the allergen binder: Use it as a conversation tool
• Ask to speak with a manager: If your server seems uncertain about modifications
• Confirm when food arrives: Check for visible butter, seasonings, or sauces
• Don’t hesitate to send it back: If it’s not prepared as requested

Special Occasions and Events

Red Lobster is a popular choice for celebrations. If you’re dining for a special occasion:

Birthday/Anniversary:

• Call ahead and explain your dietary needs
• Ask if they can accommodate a special dessert (likely not, bring your own if restaurant allows)
• Focus on enjoying the company rather than the food limitations

Lobsterfest (Annual Event):

• More lobster options available
• Stick to steamed preparations
• Avoid specialty preparations with sauces and seasonings

Endless Shrimp (Promotion):

• Can work if you order plain grilled shrimp
• Watch portion sizes - eating too much protein at once can cause digestive distress
• Don’t feel obligated to eat “endless” amounts

What If You’re Not a Seafood Fan?

Red Lobster does offer land options:

SIRLOIN STEAK:

• Plain grilled steak is available
• Request: “Grilled plain, no butter, no seasonings”
• Pair with safe sides
• Not as exciting as their seafood, but it works

CHICKEN:

• Some locations may have grilled chicken
• Ask if available
• Request plain preparation

Limited options: If you really don’t like seafood, Red Lobster may not be the best restaurant choice. Consider suggesting a steakhouse like Outback instead where land options are more prominent.

Dining Strategy Tips

BEFORE your visit:

1. Review the online menu and allergen guide
2. Call ahead during off-peak hours to discuss options
3. Decide on 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 the restaurant:

1. Politely decline the Cheddar Bay Biscuits
2. Clearly explain your needs to your server
3. Order simple: steamed or grilled protein + plain vegetables + baked potato
4. Confirm preparation when food arrives
5. Eat slowly and mindfully
6. Stop when comfortably satisfied

AFTER dining:

1. Track what you ate in a food diary
2. Note any symptoms and timing
3. Record what worked for future visits
4. Remember individual tolerance varies

The “Default Safe Order”

If you’re overwhelmed or your first time dining at Red Lobster with IBS:

“The Simple Seafood Dinner”

• Grilled Salmon, plain (no butter, no seasonings, no sauce)
• Plain Baked Potato (absolutely nothing on it)
• Steamed Broccoli (no butter, no seasonings)
• Garden Salad (no croutons, no cheese, no onions, oil and vinegar on the side)
• Unsweetened Iced Tea or Water

This combination minimizes risk while providing a nutritious, balanced meal. It may not be the most exciting order, but it will be gentle on your digestive system.

Similar Restaurant Guides

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

• Outback Steakhouse (excellent plain grilled steaks if you prefer land proteins)
• Bonefish Grill (upscale seafood with customization options)
• Olive Garden (Italian with gluten-free pasta available)
• Chili’s (grilled proteins and customizable menu)
• Applebee’s (neighborhood grill with simple options)

Last verified: January 2025. Menu items and ingredients can change. Always confirm current ingredients and preparation methods with restaurant staff. Red Lobster is not an allergen-free facility and cannot guarantee complete avoidance of cross-contamination. Shared fryers are used for all fried items.