FYG Dining out Guide – Jason’s Deli

FYG Dining out Guide - Jason's Deli

Depending on where you live in the United States, eating out somewhat healthy can be difficult. I live in Fayetteville, North Carolina, a small southern city, with very few healthy places to eat. I try to prepare and eat most of my meals at home where it is much easier to pay attention to ingredients and avoid gluten.

However, like most people on this planet I like to eat out occasionally, most of the time with friends and family. If you are looking for optimal restaurants to dine out, this blog series is not for you. If you, however, want to try to eat as healthy as possible, when eating out then continue reading.

 Jason’s Deli

Joe Tortorice, Jr. founded Jason’s Deli in Texas on 1976. Since then it has increased to more than 250 locations in the southern United States.

They are consistently updating their menu to limit GMO items, offer organic ingredients, and gluten-free options. They are not perfect, but I applaud them for continuing to add healthy options to their menus.

 Low FODMAP Dining

When I follow the low FODMAP diet, Jason’s Deli is one of the few places that I can eat at. I recommend:

Roasted Turkey and Bacon Sandwich on Udi’s Gluten Free Bread

You can add:
  • Field Greens
  • Tomato
  • Cucumbers
  • Stone Ground Mustard
  • Spinach
  • Cheddar
  • Provolone
  • Red Bell Peppers
Roasted Turkey (No MSG:)
  • Turkey Breast, Turkey Broth, Salt, Dextrose, Sodium Phosphate
  • Plain Jane Baked Potato

    • Hold the buttery blend and sour cream. You can ask for a side of roasted turkey and add it to the potato.

    Healthy Gut Dining

    You can eat anything listed above. The following list includes more Jason’s Deli choices that should not harm the gut. For example, nothing on this list of recommendations will have carrageenan.

    Salad Bar

    The salad bar at Jason’s Deli is a great way to eat healthily.

    You can add roasted turkey or bacon to your salad if you want some meat. You can also ask for a side of avocado as well.

    What you can eat off the salad bar that is healthy:

    • Organic Baby Carrots
    • Organic Apples
    • Organic Field Greens
    • Organic Spinach
    • Artichoke Hearts
    • Beets
    • Broccoli
    • Cranberry Walnut Mix
    • Diced Almonds
    • Grape Tomatoes
    • Red Onions
    • Hard Boiled Eggs
    • Red Bell Peppers
    • Mushrooms
    • Pico De Gallo
    • Shredded Cheddar
    • Cucumber
    Salad Dressing Options:
    • Guacamole and EVOO / Balsamic Vinegar – I recommend getting a side of guacamole and mix it with a mixture of one part organic EVOO and one part organic balsamic vinegar from the salad bar.
    • EVOO / Balsamic Vinegar

    Roasted Turkey and Bacon Sandwich on Udi’s Gluten Free Bread

    You can add:
    • Field Greens
    • Tomato
    • Cucumbers
    • Stone Ground Mustard
    • Spinach
    • Cheddar
    • Provolone
    • Red Bell Pepper
    • Red Onion
    • Guacamole
    • Pico de Gallo
    • Avocado
    • Cashew Butter


    Plain Jane baked potato
    • When you get a Plain Jane baked potato, ask them to hold the buttery blend.

    Fruit Cup

    Organic Blue Corn Chips and Salsa

    Special Occasion Dining

    For those special occasions where you want something more, you can add either their “natural” chicken breast, hot corned beef, pork loin, tuna salad (potential Fukushima radioactive fish,) or wild salmon (potential Fukushima radioactive fish) to any above order. I recommend their Chicken Club Salad.

    The issue with Jason’s Deli chicken and salmon is the use of potentially GMO soybean oil. The potential issue with Jason’s Deli corned beef and pork loin is the use of GMO sugar.

    Natural, Grilled Chicken Breast Ingredients (No MSG):

    East of Mississippi
    • Boneless Skinless Chicken Breast, Water. Contains less than 2% of Rice Starch, Salt, Dried Garlic, Dextrose, Natural Flavor, Soybean Oil
    West of Mississippi
    • Boneless Skinless Chicken Breast, Water, Seasoning (Spices, Garlic, Salt, Mustard Flour with not more than 2% Soybean Oil added as a processing aid), Rice Starch and Salt.

    Hot Corned Beef (No MSG):

    • Beef cured with: Water, Salt, Sugar, Sodium Phosphate, Flavoring, Sodium Erythorbate, Sodium Nitrite.

    Pork Loin (No MSG):

    • Smoked Pork Loin (pork, water, salt, sodium phosphates, sugar, paprika, garlic, spices).

    Tuna Salad Ingredients (No MSG):

    • Soybean Oil, Whole Eggs, Egg Yolk, Water, Distilled Vinegar, Salt, Sugar, Garlic, Onion, Calcium Disodium EDTA Added To Protect Flavor Lemon Juice, Hard Cooked Eggs, White Pepper

    Wild Salmon (No MSG):

    • SOCKEYE SALMON, WATER, SODIUM TRIPOLYPHOSPHATES (TO RETAIN MOISTURE). (Balsamic Vinaigrette Dressing: Filtered Water, Soybean Oil, Balsamic Vinegar (contains sulfites), Brown Sugar (sugar and molasses), Gluten Free Soy Sauce (water, soybeans, rice, salt), Garlic, Salt, Xanthan Gum, Spices, Onion Powder)

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