Low FODMAP at Zambrero - Complete Ordering Guide

Item	Notes	Modifications
White Rice	Plain rice base	—
Corn Chips	Gluten-free	—
Gluten-Free Spinach Tortilla	Hemp-seed spinach tortilla available	—
Hard Corn Taco Shells	Corn-based, gluten-free	—
Grilled Chicken	Ask about marinade	Request plain if possible
Grilled Beef	Ask about seasoning	—
Pulled Pork	Check preparation method	—
Cheese	Safe in normal portions	—
Lettuce	Safe	—
Tomato	Fresh tomatoes are safe	—
Capsicum	Bell peppers are low FODMAP	—
Jalapeños	Safe if you like spice	—

Quick Summary

Zambrero offers great customizable Mexican food for FODMAP dieters. Like other Mexican chains, the key is avoiding beans and salsas while building your own meal.

Best bets: Burrito bowl with rice + protein + cheese + veggies (no beans, no salsa)

Always avoid: All beans, all salsas, flour tortillas

Why Zambrero Works for FODMAP

Zambrero’s build-your-own format lets you control every ingredient. They also offer:

Gluten-free spinach tortillas (hemp-seed based)
Dedicated allergen information
Staff trained on food allergies

How to Order

The Safe Formula

Base: Rice OR corn tortilla/chips OR GF spinach tortilla Protein: Grilled chicken/beef/pork (check marinade) Add: Cheese + lettuce + tomato + capsicum Skip: ALL beans + ALL salsas

Step by Step

Choose your vessel:
- Burrito bowl (safest - no wrap)
- Hard corn tacos
- GF spinach tortilla
Select protein:
- Ask about marinades and seasonings
- Request plain if you’re unsure
Say clearly:
- “No beans please”
- “No salsa”
Add safe toppings:
- Cheese, lettuce, tomato, capsicum, jalapeños

Beans = Always Avoid

All beans at Zambrero are high FODMAP:

Bean Type	Status	FODMAP
Black Beans	❌ Avoid	High GOS
Pinto Beans	❌ Avoid	High GOS
Refried Beans	❌ Avoid	High GOS

There are no low FODMAP bean options. Always skip beans entirely.

Salsa Situation

All Zambrero salsas contain onion:

Salsa	Status	Why
Mild	❌ Avoid	Contains onion
Hot	❌ Avoid	Onion + garlic
Chipotle	❌ Avoid	Onion

Alternatives:

Fresh lime juice (ask for wedges)
Just cheese and vegetables
Very small amount of guacamole (portion matters!)

Guacamole Caution

Avocado portion sizes matter:

Amount	FODMAP Status
2 tablespoons	✅ Safe
¼ avocado	✅ Safe
Half avocado or more	❌ High FODMAP

Zambrero’s standard guac portion is generous. Ask for a small amount or skip entirely.

The GF Tortilla Option

Zambrero offers a gluten-free spinach tortilla made with hemp seeds. This is a great option if you want a wrap-style meal.

Safe wrap order:

GF spinach tortilla
Grilled protein
Cheese, lettuce, tomato
NO beans, NO salsa

Staff Communication

What to say:

“I have dietary restrictions - I can’t have any beans or salsa. Can I get a [bowl/tacos] with just rice, [protein], cheese, lettuce, and tomato?”

Zambrero staff are trained to handle allergies. They may use separate utensils if you mention you have celiac disease or serious food allergies.

Cross-Contamination Note

While Zambrero takes care with allergens, they operate an open assembly line. If you have severe sensitivities:

Ask staff to use clean utensils
Request ingredients from below the counter
Note that 100% contamination-free isn’t guaranteed

Zambrero breakfast options:

Safe:

Eggs
Bacon (check seasoning)
Corn tortillas
Cheese, tomato

Avoid:

Beans
Salsas
Flour tortillas

Allergen Information

Zambrero provides an allergen information PDF (updated May 2024) covering all ingredients and allergens.

Visit zambrero.com for allergen details.

Similar Restaurant Guides

More Australian options:

Guzman y Gomez - Similar Mexican concept
Grill’d - Has dedicated Low FODMAP section
Hungry Jack’s - Fast food alternative

Last verified: January 2025. Menu items and ingredients can change. Always confirm with restaurant staff.

Low FODMAP at Zambrero - Complete Ordering Guide

✓ Safe Items to Order

✗ Items to Avoid

Example Orders

Safe Burrito Bowl

Corn Tacos

GF Wrap Option