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Low Carb At Olive Garden

What To Order At Olive Garden

2 BEST menu items at OLIVE GARDEN for keto/low carb

Youll still need to customize the following dishes to fit your low-carb needs, but well show you what to order. Here are the keto-friendly choices if you customise them:

  • Chicken Giardino
  • Salmon Piccata or Chicken Piccata
  • Grilled chicken Margherita
  • Herb Grilled Salmon
  • Chicken Marsala
  • Grilled Chicken Parmigiana
  • Five-Italian Cheese Fonduta
  • 6 ounce sirloin

If none of these options look good to you, then you can always go with the old standby of a bed of lettuce and your choice of grilled meat.

Olive Garden should have some type of oil and vinegar dressing as an option, so be sure to order this instead of their house dressing.

Dont be afraid to order off the menu or create your own dish. Customize your salad with double meat, cheese, olives, avocado if they have it, and lots of low-carb veggies.

Can I Make This In Advance

You sure can! This salad is great for making a head of time and meal planning. I do suggest that you wait to put the dressing on top until you are ready to eat it so the lettuce stays crispy. I like to put the keto olive garden salad in small mason jars and then the dressing in a container and then I just add the dressing when I am going to eat my salad.

House Salad Without Croutons

Olive Garden doesnt offer salad entrees like some restaurants do. However, you can get creative and create your own.

Order a house salad without croutons. This will contain 110 calories, 8 grams of fat, 7 grams of carbs , 2 grams of fiber, and 2 grams of protein.

From here, you can order a side of the meat of your choice, such as grilled chicken or steak. Opt for a low-carb dressing, such as ranch, Caesar, or olive oil and vinegar.

How to order: ask for a house salad without croutons with a side order of grilled meat. Ask for ranch, Caesar dressing, or oil and vinegar as your dressing instead of Italian.

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Low Carb Olive Garden Menu

June 30, 2012·Lynn Terry·

Last week I took my daughter and her friend shopping in the city, and of course they would choose Olive Garden for lunch -lol.

Can you eat Low Carb at Olive Garden? Of course! You can eat Low Carb practically anywhere. I think I proved that already at Macaroni Grill.

I wasnt worried.

Fortunately these days you can Google the nutrition facts for practically any restaurant and I often do this on the go from my mobile phone.

Or if I know in advance where Im going to be eating out, Ill look it up at home beforehand and make my meal choices before I even get there. And you can always request a nutrition facts sheet. Most restaurants have them on hand these days to cater to low carb and gluten free customers.

Low Carb Olive Garden Menu

Olive Garden has a very nice menu with low carb and gluten free options, which you can see to the right.

Not all of these entrees or options are on the public menu, so youll definitely want to request a copy from your server.

Not only does it give you additional items to choose from, it also gives you a breakdown of the nutrition facts making it easy to calculate the net carbs.

They have a Fresh Spinach Salad and Oven Roasted Asparagus for example, that are not on the main menu.

You can also request no croutons, or croutons on the side, for the Garden Fresh Salad they serve at the table. Without croutons a serving is 8 net carbs .

Other Low Carb Olive Garden options:

Copycat Olive Garden Salad

Olive Garden Low Carb

From the creamy dressing to the crunchy croutons and the crispy lettuce, this salad tastes just like the fan-favorite one from Olive Garden! Salads are naturally keto-friendly, so it isnt tough to adjust the dressing recipe and make different croutons.

In fact, you can add shredded rotisserie chicken and this becomes an entire meal. I like to recreate a soup and salad lunch by making this and then a bowl of keto creamy Tuscan sausage soup. Its the perfect way to dine in!

This salad is super budget-friendly. You might even have all the ingredients in your house already!

If you want to use this in your meal prep, I suggest storing all the parts separately. Keep the salad dressing in a mason jar with a lid, and the salad mix in a resealable bag. That way you can just toss the dressing on the salad whenever you want a fresh bowl.

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Helpful Insights About Olive Garden Chicken & Gnocchi Soup

  • Net Carbs are 9% of calories per serving, at 21g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
  • This food’s %DV for sodium is 56%. At 1290mg, it’s considered high in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

Helpful Insights About Olive Garden Chicken Fingers

  • Net Carbs are 7% of calories per serving, at 22g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
  • This food’s %DV for sodium is 40%. At 930mg, it’s considered high in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

Also Check: High Protein Low Carb Vegan Recipes

Olive Garden Keto Dinner Or Lunch Idea Ill Have The Chicken Margherita Please With A Side Of Broccoli

When all else fails, its hard to go wrong with a chicken breast, some cheese, and basil pesto. Note the lunch portion is slightly smaller than the dinner size. A tip? DONT rely on the menu solely. Compare the nutritional guide to the menu to stay within your keto macros.

  • Chicken Margherita : 350 calories | 18g fat | 13g carbs | 5g fiber | 5g sugar | 36g protein | 8g net carbs
  • Chicken Margherita : 520 calories | 24g fat | 15g carbs | 7g fiber | 4g sugar | 64g protein | 8g net carbs
  • Steamed Broccoli : 35 calories | 0g fat | 7g carbs | 4g fiber | 3g sugar | 4g protein | 3g net carbs

Helpful Insights About Olive Garden Garden

Keto Zuppa Toscana (Low carb recipe) Olive Garden
  • Net Carbs are 7% of calories per serving, at 10g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
  • This food’s %DV for sodium is 32%. At 740mg, it’s considered high in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

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Is Olive Garden Dressing Keto

Honestly, if you tracking your macros very closely, you might be able to enjoy a few tablespoons of Olive Garden dressing but I still dont think it is keto-friendly. One of the first ingredients is sugar. However, there are just 2g net carb in 2 tablespoons, so it might not throw you out of ketosis if you are careful.

The best way to enjoy Olive Garden dressing on the keto diet is to make your own. This way, you can make it as sweet or tangy as you want.

Go With A Solid Protein

Last but not least is your protein source which is one of the things that we look forward to in almost every meal. Of course, you have plenty of options to choose fromchicken, seafood, meat, meatballs, sausages, and many more.

When choosing a protein source for your OG dish, we recommend sticking to ones that are not crispy, preferably grilled, as its more flavorful and considered healthier.

Fried and crispy protein sources are not recommended as those are primarily breaded and may contain too many carbs for a keto diet.

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Tastes Of The Mediterranean

  • Macros: Calories 370, 22g Fat, 6g Net Carbs, 37g Protein
  • Macros: Calories 590, 32g Fat, 6g Net Carbs, 69g Protein
  • Macros: Calories 350, 21g Fat, 9g Net Carbs, 33g Protein
  • Macros: Calories 500, 24g Fat, 9g Net Carbs, 61g Protein
  • Macros: Calories 460, 28g Fat, 4g Net Carbs, 43g Protein
  • Macros: Calories 590, 40g Fat, 10g Net Carbs, 45g Protein

Helpful Insights About Olive Garden Ravioli Di Portobello

Keto
  • Net Carbs are 8% of calories per serving, at 44g per serving. This food is risky for the keto diet but it’s still keto-friendly. However, consuming this item may limit your ability to eat more foods that contain carbs. Take into consideration whether you intend to consume additional meals. Search for foods within standard keto guidelines
  • This food contains trans fat, a type of fat that’s considered extremely unhealthy. Learn more about unhealthy fats.
  • This food’s %DV for sodium is 38%. At 870mg, it’s considered high in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

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Helpful Insights About Olive Garden Minestrone Soup

  • Net Carbs are 12% of calories per serving, at 13g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
  • This food’s %DV for sodium is 35%. At 810mg, it’s considered high in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

Zoodles And Alfredo Sauce

Very few restaurants offer a keto-friendly option like zoodles, but Olive Garden does. When ordered plain, Olive Gardens zoodles contain just 7 g of carbs, 3 g of protein, and 40 calories. This makes them perfect for a variety of different diets, not just a keto diet.

A delicious side of alfredo sauce will add 440 calories to the dish and 5 g of carbs. The dish will also contain 8 more grams of protein and 43 g of fat.

When ordered together, the whole dish will contain 480 calories and 10 g of carbs.

The alfredo sauce may seem like a lot, but when compared to other Olive Garden sauces, it is one of the best low-carb options.

What To Ask For: Zoodles and a side order of the alfredo sauce.

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Top 10 Low Carb Options At Olive Garden For Keto Diet

With endless supplies of breadsticks and pasta dishes to tuck into, you are likely to look elsewhere for more keto-friendly food.

However, when done right, sticking to a keto diet at Olive Garden is quite easily done. Ordering side salads and meat instead of starchy pasta is a great way to keep carbs low.

In this article, we want to show you the low-carb options Olive Garden has and exactly what to order. Next time you visit with friends and family, youll know just what to order.

Here are the lowest carb dishes you can order at Olive Garden in order from the lowest carb to the highest, according to the nutrition information.

Make sure you avoid those heavy pasta dishes and sides if you want to keep carbs low!

Helpful Insights About Olive Garden Chicken Scampi

LOW CARB OLIVE GARDEN BREADSTICKS
  • Net Carbs are 7% of calories per serving, at 50g per serving. This food is at the upper limits of what’s considered keto-friendly and much higher than standard net carb guidelines for the keto diet. You risk kicking yourself out of ketosis and there’s little flexibility to eat more foods that contain carbs. Search for foods within standard keto guidelines
  • This food’s %DV for sodium is 59%. At 1350mg, it’s considered high in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

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Helpful Insights About Olive Garden Mussels Di Napoli

  • Net Carbs are 7% of calories per serving, at 13g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
  • This food’s %DV for sodium is 77%. At 1770mg, it’s considered high in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

Staying Keto At Olive Garden: Tough But Not Impossible

Carbs and Olive Garden go hand-in-hand. After all, almost the entire menu is composed of pasta and bread! So is it even possible to order a keto-friendly dish at Olive Garden? Or do you have to shy away from Italian food altogether?

Luckily, not only is it possible to stay keto at Olive Garden, but the low-carb dishes are actually quite delicious!

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Helpful Insights About Olive Garden Limoncello Lemonade

  • Net Carbs are 16% of calories per serving, at 42g per serving. This food is risky for the keto diet but it’s still keto-friendly. However, consuming this item may limit your ability to eat more foods that contain carbs. Take into consideration whether you intend to consume additional meals. Search for foods within standard keto guidelines
  • This food’s %DV for sodium is 0%. At 5mg, it’s considered low in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of less than 5% as low in sodium.

Olive Garden Keto Dinner Idea Chicken Alfredo With No Noodles :

Olive Garden Keto Order
  • Grilled Chicken: 150 calories | 5g fat | < 1g carbs | < 1g fiber | 0g sugar | 27g protein | < 1g net carbs
  • Steamed Broccoli: 35 calories | 0g fat | 7g carbs | 4g fiber | 3g sugar | 4g protein | 3g net carbs
  • Alfredo Sauce: 440 calories | 43g fat | 5g carbs | 0g fiber | 1g sugar | 8g protein | 5g net carbs

Total Nutrition: 625 calories | 48g fat | 12g carbs | 4g fiber | 4g sugar | 39g protein | 8g net carbs

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Helpful Insights About Olive Garden Breadsticks

  • Net Carbs are 18% of calories per serving, at 25g per serving. This food is safe for the keto diet. If the amount is close to 25g per serving, consider whether you’re going to eat more food later.
  • This food’s %DV for sodium is 20%. At 460mg, it’s considered high in sodium according to the FDA’s standard for %DV . The organization considers any food with %DV of more than 20% as high in sodium. If too high sodium is detrimental to your health, this meal may negatively impact your health goals. 2300mg is the daily maximum sodium amount recommended by the FDA.

Can I Eat Keto At Olive Garden

Olive Garden is literally THE place to go to for all things pasta. This doesnt make it a keto friendly place, especially if youre in the beginning of your journey and still get tempted to eat things you really shouldnt. Breaded menu items, pasta, five cheese ziti, high carb sauces these are most of the dishes Olive Garden has in their repertoire.

But theres hope for all of us who vowed not to touch carbs! There is only a few low carb options you can choose from at this Italian chain restaurant. Below youll find a list of main menu dishes and a list of ingredients you can mix up to create your own meal. Grab the famous house salad without croutons, grilled chicken, Parmesan crusted zucchini, steamed broccoli, the herb grilled salmon and more.

Again, stay away from pasta, breadsticks, high carb sauces, crusted protein, all the appetizers and salads with croutons.

Here are the best picks for keto at Olive Garden:

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