Eating Out Low-FODMAP at Boston Pizza
I am not going to sugar coat it. Eating out is TRICKY on the low-FODMAP diet. If you feel overwhelmed the moment you open up an order menu, that is completely normal. There are so many factors to consider when deciding what is safe to eat while doing the elimination phase of the diet. Just remember, it is called low-FODMAP, not NO-FODMAP, for a reason. We still want to be social, celebrate special occasions with the people we love, or pick up a convenient pre-made dinner on impossible days.
One of my client’s has a birthday coming up and her parents are wanting to take her out for supper. She lives in rural Saskatchewan so the options are pretty limited. See below for the lower FODMAP options I suggested for her birthday celebration at Boston Pizza, along with my rationale!
Boston Pizza’s Glutenwise Menu
Boston Pizza actually makes the FODMAP scan a bit easier for you and me because of their glutenwise menu. This is a good place to start, because we are automatically eliminating most grain-sources of fructans. See below for a list of 5 tasty options for your main dish with minor adjustments!
- Oven Roasted Wings
- Boston-Sized Burger
- Chicken Pecan Salad
- Pineapple, Beet & Goat Cheese Salad
- Grilled Chicken Clubhouse
- NY Striploin Steak
Oven Roasted Wings
Boston Pizza cooks the glutenwise wings in an oven, versus using the communal deep fryer. Unless you also have Celiac Disease, we aren’t super worried about gluten cross-contamination. But, it does reassure me that they are putting in the necessary steps to keep people safe. Because I am not sure what ingredients are in the sauces and rubs, I would suggest sticking with “naked” or salt and pepper wing flavours. Wings are usually served with celery and carrot sticks. Because the low-FODMAP serving size for celery is quite low at less than 1/3 of a stalk, I would ask for double the carrot sticks on the side.
Boston-Sized Burger
The Boston-Sized Burger is stacked with 2x grilled beef patties on a gluten-free bun. Keep the cheddar, lettuce, tomatoes, and pickles, and ask for no red onions. This burger comes with cactus dip, which is listed as a mixture of sour cream, green onion, green chilies, and Parmesan. On the surface, this dip should be OK at 2 Tablespoons because of the lactose in the sour cream. If you want to play it safe, substitute mayonnaise for cactus dip.
Chicken Pecan Salad
This salad has ALL the flavour, from sweet candied pecans to salty bacon. The best part? Unless it’s a personal preference on your end, there are no exclusions or substitutions for the salad ingredients! Amazing. As for dressing, you can either ask for a simple balsamic vinegar and oil vinaigrette with a lemon wedge or BYOD, Bring Your Own Dressing, like one of the FODY Foods salad dressings. For protein, a grilled versus breaded chicken breast will keep you full and satisfied.
Pineapple, Beet & Goat Cheese Salad
With this vegetarian salad you are getting protein from the goat cheese and slivered almonds, you could also ask for a grilled chicken breast to top it off. Ask for no beets or red onions since the low-FODMAP serving size for these ingredients is small. The dressing that comes with this salad is a house-made balsamic. Inquire about garlic, onion, or honey in the dressing, ask for a simple balsamic vinegar and oil vinaigrette with a lemon wedge, or BYOD.
Grilled Chicken Clubhouse Sandwich
This grilled chicken sandwich is housed on a gluten-free bun. However, they bake the bun in garlic and cheese so be sure to ask your server for an unbaked bun. I can’t find any information about the “secret sauce” used on this club sammie (probably because it’s a secret), so ask to sub secret sauce for mayonnaise just to be safe.
NY Striploin Steak
10-oz AAA striploin steak charbroiled to your liking. Ensure you ask for your order without garlic, onion, or steak spice. Barbeque sauce is low-FODMAP at 2 Tbsp, ask for sauce on the side so that you can control how much goes onto your meal or bring your own low-FODMAP BBQ Sauce. This main is served with seasonal vegetables, request lower FODMAP options like steamed broccoli (3/4 cup), carrots (unlimited), or grilled zucchini and red pepper (1/3 cup each).
Boston Pizza’s Regular Menu
Because we aren’t concerned with gluten cross-contamination on the low-FODMAP diet, you can still order dishes from the regular menu. Here are 3 options from the regular menu for your main dish with a few tweaks!
- Classic nachos
- Salmon power bowl
- Grilled chicken
Classic Nachos
These starter nachos require no changes, they are perfect all on their own *heart eyes emoji*. Tortilla chips, cheese, green peppers, olives, jalapenos, tomatoes and green onions all fall into our low-FODMAP serving sizes. BP’s doesn’t specify how the ground beef or chicken is seasoned. Choose grilled chicken over breaded, try ground beef, or opt for protein-free (you’ll still be getting some protein from the cheeses). Sour cream is low-FODMAP at 2 Tbsp, bring your own FODY salsa.
Salmon Power Bowl
This power bowl features salmon glazed with citrus and cumin, quinoa and rice blend, and lots of veggies! Ask for your bowl without beets or guacamole. If you are missing that creamy avocado mouth-feel, you could always ask for a slice of avocado on the side, because it is low-FODMAP at 1/8th of an avocado!
Grilled Chicken & Seasonal Vegetables
Wanting to keep it simple? Ask for a grilled chicken breast with seasonal cooked veggies and a side. Request lower FODMAP options like steamed broccoli (3/4 cup), carrots (unlimited), or grilled zucchini and red pepper (1/3 cup each). See below for a list of side options, I love the quinoa and rice blend journey for you!
Sides (aka the real MVP)
Okay, but what about sides? Sides arguably MAKE the meal! They are the cherry on top, if you will. Choose from potato fries or cactus cut potatoes, dip in gravy or bring your own FODY Ketchup. Another great side option is the garden salad, but you would want to specify no red onion or beets. For dressing, you can ask for a simple balsamic vinegar and oil vinaigrette with a lemon wedge, or BYOD. If you have a hankering for sweet potato fries, you could order them as a side and use your best judgement to eat a half-cup serving and save the rest for later. Ask for mayonnaise on the side, or mayonnaise with sriracha instead of sriracha ranch. Another fabulous side option is the quinoa and rice blend!
Dessert, please!
Whether it is your birthday, or a Tuesday, you may be feeling like something sweet to top off the meal. For dessert, I went back to check out the glutenwise menu where they have a bite-sized brownie! I am not sure what is in the brownie per se and it may be higher in fructans and GOS due to the cocoa inevitably in the chocolate. But, if you are wanting a sweet treat, this could be a great option without ice cream, or order with ice cream and have a lactase enzyme prior to eating to help you digest the lactose. You could always share dessert to decrease your portion size and temptation to eat the entire thing.
Whatever the occasion, I hope this Boston Pizza guide in the eating out low-FODMAP series has helped you, and at the very least decreased some of your decision fatigue and ordering anxiety. If you have any ideas for other restaurants you would like an eating out guide on, feel free to email me at dietitian@thefoodfixrd.ca.
- 10 Ways to get Enough Fibre on the Low-FODMAP Diet
- Challenging FODMAP Reintroduction
- Phase 2: FODMAP Reintroduction
- The Low-FODMAP Diet Made Simple
- Phase 1: FODMAP Elimination
Let’s Jam on the ‘Gram!
Stay in Touch!
