Low FODMAP Outback Steakhouse: Steak Night Without the Stomach Pain

May 24, 2026

Low FODMAP Outback Steakhouse: Steak Night Without the Stomach Pain

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist

Outback Steakhouse is surprisingly workable for FODMAP-sensitive diners — the core menu is built around grilled steaks, which are inherently simple. The challenge is Outback's signature seasoning blends and sauces. A plain steak is safe; a steak with Outback's signature seasoning or topped with garlic butter is not.

Key Takeaways

Order steaks "plain grilled with salt and pepper only" — Outback's signature seasoning contains garlic and onion
Safe sides: plain baked potato, steamed vegetables (no butter), house salad with oil and vinegar
Skip the Bloomin' Onion (obviously), Aussie Fries (seasoned), and all creamy sauces
Grilled salmon and grilled chicken are safe when ordered plain
FODMAP digestive enzymes before your meal provide insurance at sit-down restaurants

Safe Menu Items

Steaks (Order Plain)

Victoria's Filet Mignon — plain, no seasoning, no butter — Filet mignon is the leanest, simplest cut. Ask for salt and pepper only.
Outback Center-Cut Sirloin — plain grilled — Good value option. Request no signature seasoning.
New York Strip — plain grilled — Fattier cut, but FODMAP-free when cooked simply.
Bone-In Ribeye — plain grilled — Skip the garlic butter topping.

Other Proteins

Grilled salmon — no topping or sauce — Request plain with lemon.
Grilled chicken breast — no sauce — Simple and safe when plain.
Lobster tail (steamed) — Shellfish is FODMAP-free. Serve with butter (low lactose) and lemon.

Safe Sides

✅ Plain baked potato — With butter only. Skip sour cream (lactose) during elimination.
✅ Steamed seasonal vegetables — Ask for no butter/oil (often garlic-infused). Plain steamed.
✅ House salad — Oil and vinegar only. No croutons, no creamy dressings.
✅ Sweet potato (plain) — Low FODMAP in portions up to 1/2 cup per Monash.

What to Avoid

❌ Bloomin' Onion — An entire fried onion. The FODMAP equivalent of a nuclear bomb.
❌ Aussie Fries — Seasoned with garlic and spices.
❌ All soups — Contain garlic, onion, and cream.
❌ Loaded baked potato — Sour cream, cheese sauce, bacon bits (often contain garlic seasoning).
❌ Ribs — BBQ sauce contains garlic, onion, and HFCS.
❌ Alice Springs Chicken — Topped with honey mustard, bacon, mushrooms, and cheese. Honey (fructose), mushrooms (mannitol).
❌ All pasta dishes — Large wheat portions + garlic-heavy sauces.

Your Best Order

"Victoria's Filet, plain grilled, salt and pepper only, no butter. Baked potato with butter on the side. Side house salad with oil and vinegar."

That's a proper steakhouse dinner. Take FODMAP digestive enzymes before eating for insurance against hidden kitchen ingredients.

FAQ

Is the Outback Bloomin' Onion low FODMAP?

Absolutely not. It's a large onion — one of the highest-FODMAP vegetables — fried in batter. This is probably the single worst menu item at any restaurant for FODMAP sensitivity. Skip it completely.

Can I eat steak at Outback with IBS?

Yes — steak is just beef, which is FODMAP-free. The issue is Outback's seasoning and butter toppings, which contain garlic and onion. Order plain with salt and pepper. For more steakhouse tips, check our Chili's guide and Applebee's guide.

Menu items at Outback Steakhouse may vary. This is educational content only, not medical advice. Consult your gastroenterologist for personalized dietary guidance.

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