Low FODMAP Chilis: How to Order IBS-Safe Meals at Chilis Grill and Bar

Low FODMAP Chili's: How to Order IBS-Safe Meals at Chili's Grill & Bar

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist and founder of Casa de Sante

Safe Menu Items at Chili's

Proteins

• ✅ Classic Sirloin (6 oz or 10 oz): Grilled steak. Request with no garlic butter topping (it is standard). Season with salt and pepper only. One of the safest items on the entire Chili's menu.
• ✅ Ancho Salmon: Request without the ancho-chile sauce (which contains garlic/onion). Plain grilled salmon with lemon is low FODMAP and anti-inflammatory.
• ✅ Grilled Chicken: Available on several items. Request plain grilled chicken with no sauce or marinade. Simple and safe.
• ⚠️ Chicken Crispers: Fried chicken tenders with breading (wheat). The breading contains garlic/onion seasoning. Not ideal, but 2-3 tenders with a small fructan load may be tolerable for some.

Sides

• ✅ Steamed Broccoli: Request plain with no butter sauce. Steamed broccoli in a standard side portion (~75g) is low FODMAP. The stalks are lower FODMAP than florets.
• ✅ Baked Potato: Plain with a small pat of butter. Skip sour cream if lactose-sensitive. Skip loaded toppings (bacon, cheese sauce, chives).
• ✅ Corn on the Cob: Corn is low FODMAP. Request without butter if needed. A simple, safe side.
• ✅ Side House Salad: Lettuce, tomato, cheese. Request oil and vinegar or balsamic vinaigrette on the side (skip ranch and other creamy dressings).
• ⚠️ French Fries: Potatoes + oil = low FODMAP ingredients. The concern is fat content. Small portion is tolerable.
• ❌ Loaded Mashed Potatoes: Cream, butter, garlic, cheese. Multiple FODMAP triggers.
• ❌ Southwest Rice: Contains beans and spices that likely include garlic/onion.

What to Avoid

• ❌ All appetizers: Skillet queso, southwestern egg rolls, boneless wings — all are heavily sauced, fried, and contain garlic/onion
• ❌ Baby Back Ribs: The BBQ sauce contains garlic, onion, and high-fructose corn syrup
• ❌ Burgers (standard): The patties may contain garlic/onion in the seasoning, and the sauces (ranch, BBQ, chipotle) all contain FODMAPs. If you want a burger, order a plain patty with lettuce, tomato, pickles, and mustard only.
• ❌ Fajitas: Sautéed with onions and peppers. The onion exposure is significant.
• ❌ Chili (the restaurant's namesake): Contains beans, onion, garlic, and spices. High FODMAP across multiple categories.

Your Chili's Ordering Script

Tell your server: "I have a food sensitivity. Can I get the [6 oz sirloin / grilled salmon / grilled chicken] prepared plain with salt and pepper only — no garlic butter, no sauce? And a plain baked potato [or steamed broccoli, plain] on the side?"

Frequently Asked Questions

Can I eat the complimentary chips and salsa?

Chili's chips are corn-based (low FODMAP). The salsa typically contains onion and garlic — high FODMAP. Eat the chips plain or with a squeeze of lime if available. Skip the salsa or limit to 1-2 tablespoons (the FODMAP dose from that amount of salsa may be tolerable).

Is anything at Chili's safe with no modifications?

The house salad (without dressing or with oil and vinegar) is about the only item you can order as-is without modifications. Everything else benefits from removing at least the garlic butter or sauce. This is normal at chain restaurants — always customize.

Should I avoid Chili's entirely?

No. With modifications, Chili's offers reasonable IBS-safe meals. Grilled proteins are available at every location, plain sides are standard, and servers are generally familiar with food sensitivity requests. It is easier than Italian restaurants (garlic in everything) and comparable to other American grill chains.