Low FODMAP at Red Rooster - Complete Ordering Guide
Complete guide to ordering low FODMAP at Red Rooster Australia. Understanding the limited options at this roast chicken chain.
✓ Safe Items to Order
| Item | Notes | Modifications |
|---|---|---|
| Plain Roast Chicken | Quarter or half chicken | Request no seasoning if possible |
| Corn Wheels | Corn on the cob pieces | — |
| Crunchy Slaw | Check ingredients | May contain onion - ask |
✗ Items to Avoid
- • Chips (contain WHEAT FLOUR - not gluten-free!)
- • Gravy (contains onion)
- • Roast vegetables (often contain onion/garlic)
- • Seasoned chicken (marinades contain garlic/onion)
- • Breaded chicken items (wheat coating)
- • Rolls and bread (wheat)
- • Most sauces
- • Loaded items (various toppings)
Example Orders
Simple Chicken Meal
- ✓ Quarter chicken (plain)
- ✓ Corn wheels
- ✓ Water
Tip: Skip the chips - they contain wheat flour!
Chicken Only
- ✓ Half chicken (plain roast)
- ✓ No sides
Tip: Safest option if unsure about sides
Quick Summary
Red Rooster is more limited than you might expect for FODMAP dieters. The biggest surprise: their chips contain wheat flour, making them unsuitable.
Best bets: Plain roast chicken + corn wheels
Always avoid: Chips (contain wheat!), gravy, seasoned items, breaded chicken
The Chip Situation
This is important:
Red Rooster chips are NOT gluten-free and NOT FODMAP safe.
Their chips contain wheat flour in the coating. This is different from many other fast food chains where chips are just potato.
What’s Actually Safe
Plain Roast Chicken
Red Rooster’s signature roast chicken can work:
| Cut | Status | Notes |
|---|---|---|
| Quarter chicken | ⚠️ Ask about seasoning | Request plain |
| Half chicken | ⚠️ Ask about seasoning | Request plain |
| Whole chicken | ⚠️ Ask about seasoning | Request plain |
Important: Red Rooster’s chicken may have seasoning that contains garlic or onion. Ask specifically about the preparation.
Corn Wheels
Corn on the cob pieces (corn wheels) are generally safe - just corn and oil.
Crunchy Slaw
May be okay, but check:
- Does it contain onion?
- What’s in the dressing?
What to Avoid
Chips - NOT SAFE
Red Rooster states clearly that they cannot guarantee gluten-free products. Their chips contain:
- Wheat flour in coating
This makes them unsuitable for FODMAP.
Gravy
All gravy at Red Rooster likely contains:
- Onion
- Possibly wheat as thickener
Skip the gravy entirely.
Seasoned/Breaded Items
- Crunchy fried chicken ❌
- Chicken nuggets ❌
- Seasoned wings ❌
All contain wheat-based coatings and seasonings with garlic/onion.
Allergen Warning
Red Rooster’s official position:
“We are unable to guarantee that any item sold is free from traces of listed allergens.”
They handle wheat, egg, milk products, nuts, soy, and other allergens in their kitchens.
How to Order
“Can I have a quarter chicken please? Is the roast chicken seasoned with garlic or onion, or is it plain? And corn wheels on the side - no chips, no gravy.”
Realistic Assessment
Red Rooster is not a great choice for FODMAP dieters because:
- Their signature chips contain wheat
- Seasoning may contain garlic/onion
- Limited safe side options
- Gravy and sauces are problematic
Consider other options if available.
Better Alternatives
If you’re after chicken in Australia, consider:
- Nando’s - Plain chicken available on request
- Grill’d - Has dedicated FODMAP options
- Hungry Jack’s - Chips are actually safe there
Allergen Information
Red Rooster provides allergen information on their website:
Their allergen chart uses:
- “P” = Present as ingredient
- “T” = Trace levels only
Similar Restaurant Guides
Looking for better Australian options?
- Nando’s Australia - Plain chicken available
- Grill’d - Has Low FODMAP section
- Hungry Jack’s - Chips are safe there
Last verified: January 2025. Menu items and ingredients can change. Always confirm with restaurant staff.