Get Your Italian Fix on the Keto Diet With the Help of Olive Garden!
Are There Keto Options at Olive Garden?
✅ YES! – Olive Garden has plenty of keto-friendly options on their menu, from soups and salads to entrees, sauces, sides, and drinks. You can even customize your orders to fit your dietary requirements, such as swapping the pasta with low-carb veggies.
If you are on a ketogenic diet and looking for options to dine out, Olive Garden is an ideal destination. With over 23 delicious menu items that cater to the keto lifestyle, you can savor sumptuous Italian-American cuisine without compromising your health goals.
In this blog post, we have put together our favorite list of dishes from this keto restaurant so you don’t miss out! Every dish on this list has been meticulously scrutinized for its nutritional information, adhering to the criteria of a keto diet.
Whether you’re craving classic soups and salads, pasta dishes, or strictly keto meals, Olive Garden offers something for everyone.
Let’s dive in and discover the best possible options there are at Olive Garden for those following a ketogenic lifestyle!
Table of Contents
- Is Olive Garden Keto-Friendly?
- Keto at Olive Garden: 23 Menu Options
- How to Eat Keto at Olive Garden: Ordering Tips to Keep Olive Garden Keto-Friendly
- Frequently Asked Questions
- Final Thoughts
Is Olive Garden Keto-Friendly?
Olive Garden is well-known for its Italian recipes like pasta and bread dishes, but did you know there are plenty of keto-friendly options available?
With a simple search, you can find low-carb salads, soups, grilled meats, and seafood that will fit into your diet without sacrificing flavor.
Just make sure to check the nutritional information before ordering to ensure it fits in with your daily carb limit.
Keto at Olive Garden: 23 Menu Options
Olive Garden has made it a breeze to savor your favorite dishes without compromising on nutrition, with over 23 Olive Garden keto options containing 25 grams of net carbs or less!
Each dish below comes with its nutritional content highlighted for you to make an informed choice.
Keto Soups & Salads
The extensive selection of hearty, flavorful soups, and nutritious salads at Olive Garden make them the perfect choice for those following a keto lifestyle.
Their low-carb soup options are filling and delicious, ideal for an energizing lunch or dinner meal. While their fresh greens and vegetables give their keto salads a healthy yet mouthwatering flavor, satisfying your hunger while providing essential nutrients you need!
1. Zuppa Toscana Soup
Zuppa Toscana soup consists of spicy Italian sausage, kale, and russet potatoes in a creamy broth that can be enjoyed guilt-free! Even though there are some carbs from the potatoes present in this dish, you still have room to spare for your daily carb allowance.
However, if you want an even lower carb count than what is already offered, all you need to do is remove or push aside the potato pieces when eating them.
And not only does this delicious soup delight your taste buds but also provides major satisfaction as it has high-fat content which makes it more filling than any other item on their menu!
- Calories: 220 kcal
- Total fat: 15 grams
- Total carbs: 15 grams
- Fiber: 2 grams
- Net carbs: 13 grams
- Protein: 7 grams
2. Minestrone Soup
Minestrone soup is not the most suitable choice for a keto diet due to its high carb content, but it can still fit into your meal plan if you are mindful.
Bursting with vitamins and minerals from various vegetables, beans, and pasta in a tasty tomato broth, this dish nevertheless lacks protein and fat which play an important part in achieving success on the ketogenic diet.
If indulging in this soup appeals to you then consider complementing it with something that contains more protein, such as steak or chicken so that all macro requirements are met whilst staying within your daily carbohydrate limit.
- Calories: 110 kcal
- Total fat: 1 gram
- Total carbs: 17 grams
- Fiber: 4 grams
- Net carbs: 13 grams
- Protein: 5 grams
3. Pasta Fagioli Soup
If you’re following a keto diet, but can’t help craving Pasta Fagioli soup, then don’t worry! This delicious and filling meal is made with ground beef, beans, tomatoes, and pasta, offering an array of flavors and textures.
However, due to its high-carb content, it may not be the healthiest option for your daily meals. But if you keep track of how much carbs are taken in for all your other dishes during that day, you’ll still be able to indulge yourself without compromising too much on your diet!
- Calories: 150 kcal
- Total fat: 5 grams
- Total carbs: 16 grams
- Fiber: 3 grams
- Net carbs: 13 grams
- Protein: 8 grams
4. Salad w/ Signature Italian Dressing (No Croutons)
The salad with signature Italian dressing is made with nutrient-packed greens, tomatoes that burst in your mouth, flavor-filled onions and olives, zesty pepperoncini peppers, and of course, grated Parmesan cheese.
When ordered without croutons it maintains its low carb content making it ideal for those on a ketogenic diet.
- Calories: 110 kcal
- Total fat: 8 grams
- Total carbs: 7 grams
- Fiber: 2 grams
- Net carbs: 5 grams
- Protein: 2 grams
Keto Entrees
Olive Garden has the perfect keto-friendly entrees to hit your daily carb goals. All of their dishes are packed with quality proteins, healthy fats, and low-carb veggies that will keep you on track for success!
5. Herb-Grilled Salmon
A generous portion of grilled salmon fillet topped with garlic herb butter adds the perfect punch of flavor to the Herb-Grilled Salmon. Paired with broccoli, you can indulge in an excellent balance of flavors and healthy fats without making any modifications.
- Calories: 460 kcal
- Total fat: 29 grams
- Total carbs: 8 grams
- Fiber: 5 grams
- Net carbs: 3 grams
- Protein: 45 grams
6. Grilled Chicken Margherita
With two grilled chicken breasts topped with melted mozzarella cheese, juicy tomatoes, and fragrant basil pesto, all drizzled with a zesty lemon garlic sauce, Grilled Chicken Margherita will leave your taste buds tingling!
Served with crunchy Parmesan-crusted zucchini on the side for added texture and flavor, this meal is both filling and satisfying.
- Calories: 540 kcal
- Total fat: 27 grams
- Total carbs: 14 grams
- Fiber: 6 grams
- Net carbs: 8 grams
- Protein: 65 grams
7. Salmon Piccata
Salmon Piccata features grilled salmon with a citrus and garlic butter sauce, along with capers and sun-dried tomatoes for a zesty punch of flavor. To top it off, the side of parmesan-crusted zucchini adds a tremendous crunchy texture while delivering cheesy deliciousness that can’t be beaten!
- Calories: 360 kcal
- Total fat: 21 grams
- Total carbs: 11 grams
- Fiber: 2 grams
- Net carbs: 9 grams
- Protein: 32 grams
8. Tuscan Sirloin
The Tuscan Sirloin includes a 6 oz sirloin steak topped with herb garlic butter that comes with mashed potatoes and steamed broccoli. However, you can replace mashed potatoes to remain low-carb. You can instead request to double the amount of broccoli for an extra boost of fiber and nutrition.
- Calories: 420 kcal
- Total fat: 16 grams
- Total carbs: 26 grams
- Fiber: 7 grams
- Net carbs: 19 grams
- Protein: 46 grams
9. Italian Sausage Links
With savory herbs and a soft texture, Italian sausage links make an excellent accompaniment to any of your favorite keto side dishes like broccoli, zucchini, or salad.
To amplify their rich taste even further, pair them with a creamy Alfredo or mushroom sauce for added indulgence! Not only are these sausage links incredibly delicious but they also provide the perfect source of protein that you need on your low-carb diet.
- Calories: 470 kcal
- Total fat: 39 grams
- Total carbs: 2 grams
- Fiber: <1 gram
- Net carbs: <2 grams
- Protein: 27 grams
10. Grilled Chicken
The grilled chicken dish features a succulent, carefully seasoned, and grilled chicken breast that delivers plenty of healthy fats and protein while being low in carbs. Plus, each serving comes with steamed broccoli on the side, adding essential fiber so you stay full longer!
- Calories: 150 kcal
- Total fat: 5 grams
- Total carbs: <1 gram
- Fiber: <1 gram
- Net carbs: <1 gram
- Protein: 27 grams
11. Shrimp
Although the Shrimp Scampi may not be an option due to its carb content, you can still savor the shrimp by pairing it with low-carb vegetables and cream sauce. This meal provides delicious flavor and high nutritional value as it offers plenty of protein and healthy fats.
- Calories: 60 kcal
- Total fat: 0 gram
- Total carbs: 0 gram
- Fiber: 0 gram
- Net carbs: 0 gram
- Protein: 14 grams
Keto Sides
Olive Garden serves up a selection of scrumptious accompaniments that are ideal for crafting your own delectable keto meal. These additions make the plate more flavorful and they can also be essential sources of vitamins and minerals to ensure you’re getting all the nutrition your body needs.
12. House Side Salad (No Croutons)
The House Side Salad includes crisp lettuce, ripe tomatoes, red onions, and black olives for a burst of flavor all drizzled with a delectable Italian dressing. To keep it low-carb simply request your salad without croutons.
- Calories: 110 kcal
- Total fat: 8 grams
- Total carbs: 7 grams
- Fiber: 2 grams
- Net carbs: 5 grams
- Protein: 2 grams
13. Steamed Broccoli
With its delightful crispiness and subtle flavor profile, this steamed broccoli enhances any main dish while helping you to remain satiated on keto. It is truly a nutritious treat for your tastebuds!
- Calories: 35 kcal
- Total fat: 0 gram
- Total carbs: 7 grams
- Fiber: 4 grams
- Net carbs: 3 grams
- Protein: 4 grams
14. Parmesan-Crusted Zucchini
The parmesan-crusted zucchini is made of thinly sliced zucchini coated in parmesan cheese and a hint of breadcrumbs, then drizzled with olive oil to be roasted to perfection.
The small amount of breadcrumbs used gives it enough crunch without compromising the low-carb content.
- Calories: 90 kcal
- Total fat: 7 grams
- Total carbs: 5 grams
- Fiber: 1 gram
- Net carbs: 4 grams
- Protein: 4 grams
Keto Dressings, Dips, & Sauces
Eating keto at Olive Garden can be a delicious and successful endeavor if you make the right dressing, dip, and sauce choices!
To ensure that your low-carb lifestyle isn’t thwarted by hidden sugars or carbs in these items, we’ve curated this list of keto-friendly foods readily available at any Olive Garden to help you stay on track.
15. Alfredo Sauce
Alfredo sauce is not only scrumptious with pasta, but it’s also the ideal accompaniment for healthier meal options, such as grilled chicken, Italian sausage links, and vegetable-based sides.
- Calories: 440 kcal
- Total fat: 43 grams
- Total carbs: 5 grams
- Fiber: 0 gram
- Net carbs: 5 grams
- Protein: 8 grams
16. Italian Dressing
The fresh, zesty flavor of Italian dressing pairs perfectly with salads. Try it on the famous house salad without croutons for extra flavor!
- Calories: 80 kcal
- Total fat: 8 grams
- Total carbs: 2 grams
- Fiber: 0 gram
- Net carbs: 2 grams
- Protein: 0 grams
17. Spinach-Artichoke Dip
This creamy combination of spinach, artichokes, and Parmesan cheese makes a tasty high-fat yet low-carb dip that every dieter can enjoy.
To get the most out of the spinach-artichoke dip on your keto journey, request for no bread to be served with it. Instead, pair it up with some grilled meat or roasted vegetables for an extra burst of flavor!
- Calories: 362 kcal
- Total fat: 30 grams
- Total carbs: 8 grams
- Fiber: 0 gram
- Net carbs: 8 grams
- Protein: 15 grams
Keto Drinks
If you’re committed to the keto diet, it is essential to be aware of carb intake, including what drinks are consumed. Fortunately for you, Olive Garden has an array of low-carb drink options like keto soda that can assist in meeting your weight loss goals.
18. Bottled Water
- Calories: 0 kcal
- Total fat: 0 gram
- Net carbs: 0 gram
- Protein: 0 gram
19. Coke Zero
- Calories: 0 kcal
- Total fat: 0 gram
- Net carbs: 0 gram
- Protein: 0 gram
20. Unsweetened Tea
- Calories: 0 kcal
- Total fat: 0 gram
- Net carbs: 1 gram
- Protein: 0 gram
21. Hot Tea
- Calories: 0 kcal
- Total fat: 0 gram
- Net carbs: 0 gram
- Protein: 0 gram
22. Lavazza Espresso
- Calories: 60 kcal
- Total fat: 1.5 grams
- Net carbs: 6 grams
- Protein: 5 grams
23. Coffee
- Calories: 0 kcal
- Total fat: 0 gram
- Net carbs: 0 gram
- Protein: 0 gram
How to Eat Keto at Olive Garden: Ordering Tips to Keep Olive Garden Keto-Friendly
When dining at Olive Garden while following the ketogenic lifestyle, prudent decisions and customization of dishes are key. Thankfully, there is an abundance of low-carb options if you know where to look!
To help you navigate your way through a keto-friendly meal experience at Olive Garden, here’s some useful advice:
- Customize your order: To stay healthy and keep your carb consumption to a minimum, skip the pasta, breadsticks, and croutons. You can easily access their online nutritional information or ask your server for low-carb alternatives.
- Choose protein-rich foods: Make sure your meal is centered around a source of protein, like succulent salmon, savory chicken, delectable shrimp, or tender steak. Refrain from any breaded meats and opt for grilled ones to keep it low-carb.
- Opt for low-carb veggies: Add some color to your plate with side dishes like parmesan-garlic broccoli, zucchini, and salad with no croutons. And if you want something more filling, ask for double veggies (or zucchini noodles, if available) instead of pasta.
- Consider a lunch portion: Rather than ordering a hefty dinner portion at Olive Garden, consider selecting a lunch portion as it is still brimming with nutrition but contains fewer carbs and calories.
- Be mindful of sauces: When looking for the perfect sauce to flavor your dish, make sure to opt for a low-carb alternative. Stay away from sugary sauces as they can be particularly high in carbs.
- Avoid desserts: Some desserts are too sugary for keto. However, if you have remaining macros for the day, you can indulge in some low-carb desserts from their menu.
If you abide by these strategies, you can treat yourself to a flavorful and fulfilling meal at Olive Garden while still staying committed to your keto diet.
Frequently Asked Questions
Is Olive Garden Chicken Marsala Keto Friendly?
Sadly, Olive Garden’s Chicken Marsala does not meet the requirements necessary to be deemed keto-friendly.
The Marsala wine sauce and flour used for dredging the chicken contain a rather high amount of carbohydrates, with each serving containing 64 grams of net carbs, way over most people on a keto diet’s daily limit.
How Many Carbs Are in One Olive Garden Breadstick?
Olive Garden breadsticks are hefty on carbs, with almost 24 grams of net carbs per serving. This is a considerable amount for someone who’s trying to follow a low-carb or keto plan.
Can You Eat Desserts at Olive Garden on Keto?
If you’re hoping to indulge in a sweet treat whilst following on keto, then there are definitely options available, but it’s essential that you pay attention to the carb content.
The Chocolate Mousse Dolcini is a good choice as it contains only 18 grams of carbs per serving. This may still be a high amount for a dessert, so carefully control how much you will consume.
Final Thoughts
Eating keto at Olive Garden can seem like a daunting task, yet it is quite doable if you have a blueprint and are willing to personalize your order.
Following the tips and the 23 delicious meal items mentioned here, you can enjoy an array of flavorsome meals without leaving behind the principles of your chosen lifestyle!
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