Eating out · Portuguese-inspired flame-grilled PERi-PERi chicken
Low FODMAP at Nando's (UK)
The catch at Nando's is that garlic and onion aren't optional extras — they're the first ingredients in every PERi-PERi baste and sauce, including the one used on 'plain' grilled chicken by default. Getting a low-trigger meal means specifically requesting chicken with no baste, and checking sides and salads for onion and garlic-based dressings.
✅ Safest picks
Chicken, plain (no baste/marinade)
Without the standard basting sauce, flame-grilled chicken is essentially just meat, since the baste is where the onion and garlic live.
💬 Order it: Ask for chicken with no baste or marinade — every PERi-PERi sauce and basting liquid (including mild/Lemon & Herb) contains onion and garlic puree; request it grilled plain and flag it as a dietary requirement so a manager can confirm.
Chips (plain fries)
Straightforward fried potato with no onion or garlic in the standard preparation.
💬 Order it: PERi-Salt seasoning itself is garlic/onion-free, but double-check with staff if a shared fryer or seasoning mix is a concern.
Corn on the cob
A plain grilled corn side with no added sauce or seasoning that would introduce garlic or onion.
💬 Order it: Order it as-is; no modification typically needed.
Tenderstem broccoli, plain
Broccoli on its own is a low-trigger vegetable; the only risk is an added garlic oil or dressing.
💬 Order it: Ask if any garlic oil, butter, or dressing is added, and request it plain if so.
Side salad, modified
Base salad greens are fine; standard preparations often include red onion and a dressing that may contain garlic.
💬 Order it: Ask for it without red onion and with dressing served on the side.
⚠️ Skip these
Fino Pitta
Chicken or halloumi in a wheat pitta topped with caramelised red onion relish and garlic aioli — stacks fructans from onion, garlic, and wheat.
Standard PERi-PERi chicken (any spice level, basted as normal)
Every basting sauce — Lemon & Herb, Medium, Hot, Extra Hot, Garlic — lists onion puree and garlic puree among the top ingredients.
Spicy Rice
The spice mix used on the rice typically includes onion, and it's often paired with houmous or slaw sides that add further triggers.
PERi-PERi houmous (as a side/dip)
Chickpea-based dip; fine in very small amounts but easy to overdo as a generous side portion.
Good to know
- •Every PERi-PERi sauce and basting liquid, including what's used on 'plain' grilled chicken by default, is built on onion and garlic puree — you must specifically request chicken with no baste/marinade to avoid this.
- •Sides that sound fresh and plain (rainbow slaw, spicy rice, salads) often include spring onion, red onion, or a garlic-based dressing — ask what's in the seasoning or dressing before ordering.
- •Pitta, wrap, and burger items add caramelised onion relish, garlic aioli, or garlic-infused chili jam on top of wheat bread — treat this category as the highest-risk on the menu.
- •Since everything is cooked to order, tell staff about your dietary need when ordering — they'll typically flag it and can prepare a plain-grilled option — rather than trying to scrape sauce off afterward.
- •Houmous-based sides and dips are chickpea-based (GOS); a small amount is generally fine for many, but it's easy to overdo as a generous side portion.
At a different restaurant? Photograph any menu and get every dish ranked in seconds.
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.