Low-FODMAP at Sweetgreen
The build-your-own format is ideal — you control every FODMAP. The one place the hidden garlic and honey live is the dressing, so olive oil and lemon is the safe default. Skip the beans, apple, and caramelized onion and everything else is easy to make safe.
Sweetgreen order card
phasediet.com/eating-out/sweetgreen✓ Order
- Greens plus a warm quinoa or wild-rice base
- Grilled chicken or steak
- Cucumber, tomato, carrot, bell pepper, shredded cabbage and feta
- Olive oil and lemon, or a simple red-wine vinaigrette
~ Ask for a change
- The dressing
- The toppings
- The protein
✗ Skip
- Caramelized onions and roasted mushrooms
- Apple, dried fig and pear toppings
- Garlic-, onion- and honey-based dressings
- Big scoops of black beans or chickpeas
Say this
- “Build my own: arugula and quinoa base, grilled chicken, cucumber, tomato, carrot and feta — olive oil and lemon on the side.”
- “No caramelized onion, no beans, please.”
Checked July 2026 — menus and recipes change, so confirm with staff. From phasediet.com/eating-out/sweetgreen
What to order
These are the dependable low-FODMAP picks — and why each one is a safe bet.
Greens plus a warm quinoa or wild-rice base
A low-FODMAP foundation you build on.
Grilled chicken or steak
Simple proteins — ask about spice rubs.
Cucumber, tomato, carrot, bell pepper, shredded cabbage and feta
All low-FODMAP toppings.
Olive oil and lemon, or a simple red-wine vinaigrette
The safe dressing default.
What to ask the kitchen to change
These can work — with one question or one small adjustment. Here’s exactly what to ask.
The dressing
Many dressings (miso-ginger, caesar, ranch, spicy cashew) have garlic, onion, or honey. Ask for olive oil and lemon, or a plain vinaigrette on the side.
The toppings
Skip caramelized onions, roasted mushrooms, apple and dried fig; load cucumber, tomato, peppers, carrot and feta.
The protein
Ask whether the tofu or chicken has a garlic-onion spice rub; grilled chicken or steak is usually simplest.
What to skip
Not forever — most of these come back during reintroduction. During elimination, they’re the reliable triggers to leave off.
Caramelized onions and roasted mushrooms
Onion and polyols.
Apple, dried fig and pear toppings
High-FODMAP fruit.
Garlic-, onion- and honey-based dressings
Hidden garlic, onion, or honey.
Big scoops of black beans or chickpeas
GOS.
The exact words to say
Specific beats vague every time. Most staff won’t know what “low FODMAP” means, but they can absolutely answer “is there onion or garlic in that?”
“Build my own: arugula and quinoa base, grilled chicken, cucumber, tomato, carrot and feta — olive oil and lemon on the side.”
“No caramelized onion, no beans, please.”
Good to know
- →Build-your-own is ideal — you control every FODMAP on the plate.
- →The dressing is where hidden garlic and honey live; olive oil and lemon is the safe default.
- →Skip the beans, apple, and caramelized onion; everything else is easy to make safe.
More chain guides
Or browse all eating-out guides.
This guide is for general information only and is not medical advice. Menus, recipes, and kitchen practices change and vary by location, and FODMAP tolerances differ from person to person — always confirm with staff and go by your own experience. New to the diet? Start with our guide to the low-FODMAP diet.