Low FODMAP Outback Steakhouse: How to Order IBS-Safe Meals at Outback
Low FODMAP Outback Steakhouse: How to Order IBS-Safe Meals at Outback
By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist and founder of Casa de Sante
Key Takeaways
- Outback is one of the better chain restaurants for IBS because grilled steaks and simple proteins are menu staples
- Skip the Bloomin' Onion (the most iconic menu item is pure onion — one of the highest FODMAP foods)
- Best bets: any steak grilled plain (no seasoning blend), grilled chicken, or grilled salmon
- Safe sides: steamed broccoli, baked potato (plain), side salad with oil and vinegar
- Outback's signature seasonings contain garlic and onion — always request "plain, salt and pepper only"
Best Options at Outback
Steaks
- ✅ Any steak (request plain): Victoria's Filet Mignon, Outback Center-Cut Sirloin, New York Strip, Bone-In Ribeye. All are excellent choices WHEN ordered plain with salt and pepper only. Outback's signature steak seasoning contains garlic powder, onion powder, and proprietary spices. Always specify: "No seasoning blend, just salt and pepper."
- ⚠️ With signature seasoning: If you forget to specify, the default seasoning contains garlic and onion. Not the end of the world — the amount per steak is relatively small — but not ideal for strict elimination.
Other Proteins
- ✅ Grilled Chicken on the Barbie: Request no sauce. Plain grilled chicken breast. Low FODMAP.
- ✅ Perfectly Grilled Salmon: Request no glaze or sauce. Plain salmon with lemon.
- ✅ Grilled Shrimp: Available as a side or add-on. Request plain, no sauce.
- ❌ Alice Springs Chicken: Honey mustard (honey = fructose), bacon, mushrooms, cheese. Multiple concerns.
- ❌ Ribs: BBQ sauce loaded with garlic, onion, and sugar.
Sides
- ✅ Steamed Broccoli: Request plain, no butter sauce.
- ✅ Baked Potato: Plain with butter. Skip sour cream if lactose-sensitive. Skip loaded toppings.
- ✅ Side Salad: Oil and vinegar dressing. Skip ranch and creamy dressings.
- ✅ Sweet Potato: Request plain. The standard preparation includes brown sugar and cinnamon — ask without brown sugar if watching fructose.
- ⚠️ Fries: Potatoes in oil. Low FODMAP ingredients but high fat content.
- ❌ Loaded Baked Potato: Butter, sour cream, cheese, bacon, chives. Heavy dairy load.
- ❌ Aussie Fries: Cheese sauce + bacon. Cheese sauce contains garlic/onion.
- ❌ Bloomin' Onion: Literally an entire onion, deep-fried in wheat batter. Maximum FODMAP load possible in a single appetizer.
The Best IBS Order at Outback
Victoria's Filet Mignon (plain, salt and pepper only) + steamed broccoli (plain) + baked potato (butter only) + water
Premium cut, zero FODMAPs, satisfying meal. About $25-30.
🛒 Steak Night Safety Net
Even when you order plain, cross-contamination with garlic-infused oils and seasoning blends is common in restaurant kitchens. Casa de Sante Digestive Enzymes before your steak dinner handle the trace FODMAPs your careful ordering cannot prevent. Shop Now →
Frequently Asked Questions
Is the Bloomin' Onion ever safe?
No. It is a deep-fried onion — one of the highest FODMAP foods possible. The wheat batter adds fructans on top of the onion fructans. Even sharing a small portion delivers a significant FODMAP load. This is the one item to absolutely skip.
Can I eat the bread that comes to the table?
Outback serves dark bread with butter. One slice is moderate fructans. If you are in the elimination phase, skip it. If you tolerate moderate wheat, one slice is reasonable.
Medical Disclaimer: This article is for educational purposes only. Menu items change. Dr. Adegbola is the founder of Casa de Sante.
