Eating out · Tex-Mex casual dining
Low FODMAP at Chili's
Chili's is doable, but almost nothing is friendly as-printed: virtually every signature rub, marinade, and sauce contains garlic and onion powder, and the Tex-Mex core stacks flour tortillas, beans, queso, and sweet HFCS-style sauces on top. Your winning move is a plain-grilled protein plus simple sides, ordered with explicit "no seasoning, no sauce" instructions. Skip the free chips and salsa habit — the salsa is basically blended onion and garlic.
✅ Safest picks
6 oz. Classic Sirloin
Plain grilled beef has no FODMAPs — the only issue is the signature rub and garlic butter finish, which come off on request.
💬 Order it: Ask for it grilled plain with salt and pepper only — no signature seasoning, no garlic butter. Pair with steamed broccoli or plain fries instead of loaded mashed potatoes.
House Salad with Grilled Chicken
Lettuce, tomato, and plain chicken are low in common triggers once you strip the croutons (wheat), red onion, and ranch (garlic and onion powder).
💬 Order it: Order it no croutons, no red onion, no cheese if dairy bothers you, with oil and vinegar on the side; ask for the chicken grilled plain with no marinade or seasoning.
Ancho Salmon
The salmon itself is trigger-free, but the standard prep adds a garlic-seasoned ancho glaze and cilantro-garlic sauce that both need to go.
💬 Order it: Request the salmon grilled completely plain — no ancho seasoning, no sauces — with lemon on the side, and swap the Mexican rice for steamed broccoli.
Steamed Broccoli (side)
Broccoli florets in a normal side portion are low in the usual suspects, with no onion, garlic, wheat, or dairy in the base prep.
💬 Order it: Ask for it plain with no seasoning or butter topping; keep to one side-sized serving rather than doubling up.
Fries (side)
Potatoes are naturally low in fermentable carbs and the standard fries are salted, not garlic-seasoned — the main caveats are the shared fryer and the grease load.
💬 Order it: Ask for regular salted fries only — decline any seasoned or Cajun-style dusting — and skip dips like ranch or honey-chipotle.
Corn on the Cob (side)
Sweet corn is a moderate item — around half a cob is the comfortable portion for most people, and a full buttered ear can push it.
💬 Order it: Order it without the seasoned butter, eat about half the cob, and pair it with a plain protein rather than another starchy side.
⚠️ Skip these
Good to know
- •Use the magic phrase 'grilled plain, salt and pepper only' for any steak, chicken, or salmon — the default rubs, marinades, and finishing butters almost all contain garlic and onion powder.
- •Skip the chips and salsa ritual: the salsa is onion- and garlic-based, and the queso adds lactose on top.
- •Ranch is the house dressing and dip for nearly everything — it is loaded with dried garlic and onion, so ask for oil and vinegar or plain olive oil on the side instead.
- •Safest sides are steamed broccoli (unseasoned) and plain salted fries; be wary of Mexican Rice (cooked with onion and tomato seasoning), black beans, loaded mashed potatoes, and roasted street corn.
- •Fajitas are a trap for sensitive eaters: garlicky marinade, a pile of sizzling onions, and flour tortillas stack three triggers — if you want the flavor, order the plain protein and build your plate from safe sides.
- •Kitchens use shared grills and fryers, so trace carryover of seasonings is possible — keep portions moderate and lodge your modifications clearly when ordering.
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Scan a menu — freeMenus and recipes change; scores reflect typical preparations and published FODMAP research. Informational only — not medical advice. Always confirm ingredients with restaurant staff.