Is TGI Friday's Low FODMAP? Menu Guide [2026]
Yes! Discover safe low FODMAP options at TGI Friday's including Grilled Salmon, Grilled Chicken, and Sirloin Steak. Full menu breakdown with items to avoid and ordering tips.
✓ Safe Items to Order
| Item | Notes | Modifications |
|---|---|---|
| Grilled Salmon | Plain grilled fish | Request no glaze, no seasoning, no butter |
| Grilled Chicken | Plain grilled chicken breast | Request no sauce, no seasoning blend |
| Sirloin Steak | Plain grilled steak | Request no seasoning butter, no sauce |
| Steamed Broccoli | Simple vegetable side | No butter, no seasonings |
| Baked Potato | Plain potato | No butter, no sour cream, no toppings |
| Side Salad | Simple greens | Oil and vinegar only, no croutons |
| French Fries (plain) | Check if cooked in dedicated fryer | No seasoning, verify fryer oil |
✗ Items to Avoid
- • Loaded potato skins (dairy, bacon seasonings)
- • Boneless wings (breaded, with sauce)
- • Mozzarella sticks (wheat breading, dairy)
- • Pot stickers (wheat wrapper, soy sauce)
- • All signature sauces (contain garlic/onion)
- • Jack Daniel's glaze (contains onion)
- • Sizzling fajitas (peppers + onions)
- • Burgers with buns (wheat)
- • Pasta dishes (wheat)
- • Ribs with BBQ sauce (contains onion/garlic)
Example Orders
Steak Dinner
- ✓ Sirloin steak, plain grilled
- ✓ Baked potato, plain
- ✓ Steamed broccoli, no butter
- ✓ Water or unsweetened tea
Tip: Request all items prepared without seasoning blends
Grilled Fish
- ✓ Grilled salmon, no glaze
- ✓ Side salad with oil and vinegar
- ✓ French fries, plain
Tip: Skip all Friday's signature sauces
Important Note: Reduced Locations
TGI Friday’s filed for bankruptcy in late 2024 and closed hundreds of locations. As of early 2025, approximately 100 restaurants remain in the U.S. Check that your local TGI Friday’s is still open before planning a visit.
Quick Summary
TGI Friday’s offers some options for low FODMAP diners if you stick to plain grilled proteins and simple sides. The challenge is avoiding their signature sauces and seasonings, which typically contain garlic and onion.
Best bets: Plain grilled steak, chicken, or salmon with steamed vegetables
Always avoid: Anything with signature sauces, appetizers, breaded items
The Casual Dining Challenge
TGI Friday’s menu is built around bold flavors, which means:
- Signature sauces on almost everything (contain garlic/onion)
- Seasoning blends on grilled items
- Breaded appetizers
- Loaded everything (cheese, bacon, toppings)
How to Order
- Focus on “grilled” proteins - Steak, chicken, salmon
- Request plain preparation - No signature sauces or seasonings
- Choose simple sides - Steamed vegetables, baked potato, plain fries
- Skip the appetizers - Almost all are breaded or have FODMAP sauces
- Ask about seasoning blends - Many contain garlic/onion powder
Communication Tips
When ordering, say:
“I have food allergies to garlic and onion. Can I get the grilled [protein] prepared completely plain with no seasoning blend or sauce?”
Side Dish Strategy
Safe(r) sides with modifications:
- Steamed broccoli (no butter or seasoning)
- Baked potato (completely plain)
- French fries (plain, dedicated fryer)
- Side salad (oil and vinegar only)
Avoid:
- Loaded baked potato
- Coleslaw (may contain HFCS or onion)
- Mac and cheese (wheat + dairy)
- Mashed potatoes (typically contain dairy and may have garlic)
Last verified: January 2025. Menu items and ingredients can change. Always confirm with restaurant staff.
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Frequently Asked Questions
Is TGI Friday's low FODMAP? ▼
Yes, TGI Friday's has low FODMAP options including Grilled Salmon, Grilled Chicken, Sirloin Steak. Always confirm with staff about current ingredients and preparation methods.
What can I order at TGI Friday's on a low FODMAP diet? ▼
Safe low FODMAP options at TGI Friday's include: Grilled Salmon, Grilled Chicken, Sirloin Steak, Steamed Broccoli, Baked Potato, Side Salad, French Fries (plain). Ask for modifications when needed.
What should I avoid at TGI Friday's on a low FODMAP diet? ▼
Items to avoid at TGI Friday's include: Loaded potato skins (dairy, bacon seasonings), Boneless wings (breaded, with sauce), Mozzarella sticks (wheat breading, dairy), Pot stickers (wheat wrapper, soy sauce), All signature sauces (contain garlic/onion). These contain high FODMAP ingredients like onion, garlic, or wheat.
Are TGI Friday's fries low FODMAP? ▼
Plain fries at TGI Friday's are generally low FODMAP as potatoes are safe. However, verify they are not fried in shared oil with onion rings or breaded items, and avoid seasoned fries that may contain garlic or onion powder.
What is a good low FODMAP meal at TGI Friday's? ▼
A great low FODMAP meal at TGI Friday's is the Steak Dinner: Sirloin steak, plain grilled, Baked potato, plain, Steamed broccoli, no butter, Water or unsweetened tea. Always verify current ingredients with staff.
