Low FODMAP at Perkins

Build-A-Breakfast (eggs, bacon, hash browns)

Fully customizable plate — plain eggs, bacon or sausage links, and hash browns are all listed on the chain's own gluten-guidance as prepared without wheat ingredients.

💬 Order it: Pick hash browns, NOT the breakfast potatoes (those are the seasoned, pan-cooked ones). Ask for eggs cooked in oil without butter, and take fruit instead of toast — or order toast dry for the table.

Build-Your-Own Omelet

Three eggs made to order with fillings you control — choose bacon or ham plus cheddar and tomato or spinach and nothing structural contains onion or wheat.

💬 Order it: Skip onions, mushrooms (Mannitol), and any sauce topping; a modest amount of shredded cheddar is a low-lactose cheese. Hash browns on the side, not breakfast potatoes.

Grilled Pork Chops

Center-cut chops described as lightly seasoned — one of the few dinner entrees that arrives without a gravy ladle by default.

💬 Order it: Ask for plain or lemon-pepper seasoning, not Cajun (Cajun blends run on garlic and onion powder). Sides: green beans plus hash browns or plain fries; skip the garlic mashed potatoes and gravy.

Grilled Salmon (glaze on the side or off)

Lemon-pepper grilled salmon is clean — the apricot teriyaki glaze is the issue (fruit-syrup sweetness plus a garlicky teriyaki base), and it's removable.

💬 Order it: Order it 'no glaze, just lemon pepper.' Pair with green beans and hash browns or fries; skip mashed-and-gravy.

Grilled Sirloin Steak

A grill item you can get plain, with two pickable sides — the only real question is whether the house steak seasoning includes garlic, which you can head off at ordering.

💬 Order it: Ask for salt-and-pepper only, no seasoning blend and no butter crown. Green beans and fries or hash browns are the safe side pairing.

Fabulous Five / Magnificent Seven combos (with swaps)

The set breakfast combos are the same safe core — eggs, bacon, hash browns — plus a wheat bread item you can sideline.

💬 Order it: Choose hash browns over breakfast potatoes, ask for fruit in place of the toast or biscuit where allowed, and never take the biscuit-and-gravy option.

Classic Pot Roast

Slow-braised with onions and carrots and finished with flour-thickened brown gravy — the onion cooks into the meat and the gravy, so nothing here is removable.

Butterball Turkey & Stuffing

The turkey itself is fine, but it's served over sage bread stuffing (wheat plus onion and celery) and blanketed in gravy — the plate is defined by its triggers.

The Everything Omelet

Onions, peppers, and mushrooms are folded through the eggs with three meats and melted cheese — mushrooms bring Mannitol on top of the alliums.

Hibachi Chicken / Hibachi Shrimp Skillet

The hibachi glaze is a garlicky soy-sweet sauce and the vegetable mix is built on onions — a skillet where the sauce and the base are both triggers.

Country Fried Steak (breakfast or dinner)

Wheat-breaded steak under country gravy — flour and milk thickened, onion-seasoned — with a biscuit often alongside.

Mammoth Muffins & bakery pies

The famous bakery case stacks wheat flour, dairy creams, and concentrated fruit fillings — apple and wildberry pies add Sorbitol and Excess Fructose to the fructan base.