Low FODMAP Qdoba Mexican Grill®

So, it’s Taco Tuesday and you don’t feel like cooking. It can be hard to find a convenient meal option for any meal craving when you’re trying to stay healthy. However, this can be an even greater challenge if you are trying to stay on the low FODMAP diet regimen. This is because many fast food options, especially in Mexican-style cuisine, is flavored with high FODMAP foods like garlic and onion, are topped with high FODMAP avocado, and are wrapped in high FODMAP flour tortilla wraps. Fortunately, Qdoba Mexican Grill® is one fresh fast food option that offers tasty Mexican cuisine with many options that are safe on the low FODMAP regimen. Read below to learn about your low FODMAP Mexican cuisine options at Qdoba Mexican Grill®.

Protein

When it comes to protein, there are many options available to enjoy. However, when it comes to staying low FODMAP, you will have to ask to have your protein prepared fresh without any of the seasonings. This is because all the seasonings used at Qdoba Mexican Grill® contain garlic and onion in some form. Also, the Adobo seasoning used in the preparation of the chicken, ground pork, ground beef, and steak contains milk. Therefore, enjoy the following meats once you have asked the staff nicely to cook your protein fresh without any seasonings or marinades.

• Shredded beef (with no seasoning)
• Chicken (with no seasoning or marinade)
• Pork (no seasoning)
• Ground sirloin (no seasoning)
• Flat iron steak (no seasoning)
• Bacon (low FODMAP as is)

If you don’t eat meat, there are several proteins that are low FODMAP as is that you can enjoy at Qdoba Mexican Grill®. These proteins include:

• Eggs
• Cheddar cheese
• Monterey Jack cheese
• Cotija cheese

Starch

Even though a flour tortilla and taco salad shell are off limits, there are several corn-based options to pair with your protein at Qdoba Mexican Grill®.

• Cilantro lime rice
• Potatoes
• Brown rice (no seasoning; ask the staff to prepare yours fresh)
• Corn tortilla chips
• Crispy corn tortilla strips
• Crispy corn taco shell
• 5’5” corn tortilla

If you don’t want to pair your protein with starch, you can always ask for a bowl of shredded lettuce as a foundation for your protein toppings to create a low FODMAP taco salad.

Toppings

Besides the cheese already mentioned in the protein section, there are a few other low FODMAP topping options for your Mexican-style meal at Qdoba Mexican Grill®.

• Grilled vegetables that include red peppers, zucchini, and yellow squash (ask to have your vegetables prepared without seasoning)
• Corn and pepper blend that includes corn, poblano peppers, and red peppers
• Sour cream (limit to two tablespoons)
• Cilantro

It is also likely that your Qdoba Mexican Grill® location will have raw tomatoes available that you can add to your meal. Since these are usually used in preparation of the salsa, you may have to ask for this topping to be specially prepared for you during your visit.

Take home message

Just because you are on a low FODMAP regimen, that does not mean you cannot enjoy a Mexican-style meal that is typically full of high FODMAP foods like garlic and onions. Qdoba Mexican Grill® provides plenty of delicious menu options that you can use to create a flavorful Mexican-style meal.

The only catch is that you will have to speak up for yourself and ask the staff to prepare your meal without any seasonings and marinades that contain high FODMAP ingredients. This preparation may take a little bit longer, so your meal may not exactly be fast food. However, the short time you wait will be worth it when you can enjoy your Taco Tuesday, or any day, without any digestive discomfort.

-written by Staci Gulbin, MS, MEd, RD of LighttrackNutrition.com