Olive Garden is well-known for its creamy pastas, binge-worthy breadsticks, and mouth-watering desserts. You might have been avoiding this restaurant because you believe there's nothing on the menu for you. But you would be wrong! You can enjoy your meals here as long as you choose wisely and tweak your meal choices.
In this Olive Garden keto-friendly guide, we'll show you how to eat there without straying from your health goals. Whether you're a seasoned keto follower or just starting out, we have all the tips and tricks to find your way around the menu for a satisfying meal. Get ready to dine out guilt-free!
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Lunch and Dinner Options
When we sit at a restaurant, we generally start by looking at the lunch or dinner menu. These meals are perfect for a quick lunch or a leisurely dinner with friends and family. Under each option, you'll find nutritional information to plan your other meals of the day.
1. Italian Sausage Links
This satisfying and mouth-watering dish combines high-quality protein and fats and can be enjoyed as a lunch or dinner option. The two sausages are richly seasoned with a blend of Italian herbs and spices to deliver a hearty taste of Italy in every bite.
To keep it keto, skip the noodles and ask for your sausage links to be served over steamed broccoli instead, drizzled with creamy Alfredo sauce. This slight adjustment will infuse the dish with extra flavor and boost its fat content.
2. Chicken Alfredo
If you're craving something creamy and flavorful, go with this option. But there's a small adjustment you'll need to make.
Instead of noodles, ask for the chicken to be served over steamed broccoli. You'll get chicken that's grilled to perfection as a high-protein base, topped with the creamy keto Alfredo sauce. The broccoli swap adds the necessary fiber and completes the meal.
3. Chicken Margherita
One look at the Chicken Margherita, and you'd be drooling with hunger. But the good news is that you'll be able to satisfy that hunger, considering it's a keto-friendly option.
This dish comes with two grilled chicken breasts topped with mozzarella cheese, tomatoes, and a drizzle of basil pesto and lemon garlic sauce. It's served with a side of steamed broccoli or Parmesan-crusted zucchini (depending on the location) that adds extra vitamins and fiber for a super healthy meal.
4. Herb-grilled Salmon
One great choice for a keto-friendly meal at Olive Garden is this grilled salmon, which contains the right balance of protein and healthy fats. This dish includes a grilled salmon fillet seasoned with a blend of herbs that boosts its natural flavors. It's served with a side of Parmesan garlic broccoli for a more satisfying meal. So, don't skip this option if you want a filling, tasty, and healthy meal.
Low-carb Soups and Keto Salads at Olive Garden
On some days, soup or salad is all you need to satisfy those food cravings. Luckily, this restaurant has several great options, whether you want to enjoy them as a standalone dish or complement your low-carb entree with something light.
Some of these dishes are ready to enjoy as is, while others may require slight adjustments to fit your diet. Your choices can also be tailored depending on your personal preferences so that you can stick to your diet without missing out on variety and flavor.
1. Pasta Fagioli Soup
This hearty soup is filled with ground beef, beans, tomatoes, and pasta. While super flavorful and comforting, it's not the best choice for those strictly following a keto diet due to its relatively high carb count and lower protein and fat levels.
However, if you're really craving this classic Italian soup and are willing to manage your carb intake throughout your other meals, you can still enjoy a bowl. Just make sure to balance the rest of your day's nutrition to stay within your keto guidelines.
2. Zuppa Toscana Soup
This soup might be the best on the menu if you're on a keto diet. Your taste buds will dance with joy when they taste the Italian sausage, kale, and potatoes simmered in a creamy broth.
Compared to the Pasta Fagioli soup, it's a slightly better option as it contains more fat and calories but the same number of net carbs. Skip the potato pieces in the soup and treat yourself to this yummy soup.
3. Famous House Salad with Signature Italian Dressing
The salad comes packed with lettuce, tomatoes, pepperoncini, sweet red onions, and a sprinkle of Parmesan cheese, all tossed with Olive Garden's well-known Signature Italian Dressing.
To keep it keto, order it without the croutons. It's still absolutely delicious without them. You can even add some grilled meat on the side to turn this simple salad into a complete and satisfying dish.
If you're now thinking about salads and soups, check out our tasty keto soup and keto salad recipes. Each one is healthy and bursting with flavor.
Keto Appetizers at Olive Garden
If you're dining inside the restaurant, make sure to start off by asking your server not to bring the free breadsticks to keep your meal keto-friendly. When it comes to appetizers, your best bet is to stick with these options:
1. Sautéed Shrimp with Broccoli
The dish features plain sautéed shrimp, a low-carb and high-protein option ideal for a ketogenic diet. It can be paired with a side of steamed broccoli for a simple, nutritious meal or seasoned parmesan garlic broccoli for added flavor.
2. Gluten Sensitive 6 Ounce Sirloin
This dish is another versatile option that works great as an appetizer. For a keto-friendly twist, skip the pasta and pair the sirloin with a side of steamed broccoli. You'll get a low-carb and protein-rich dish.
Wondering if you can make this quick and easy dish at home? Try our Sirloin Steak Recipe, a low-carb and keto-friendly dish featuring aromatic herbs, butter, and a juicy sirloin cut.
These selections are great low-carb alternatives that are both satisfying and flavorful.
Dessert and Drinks
This might require some Herculean bravery, but it's best to pass on the dessert menu. Every option is packed with sugars and will likely disrupt your ketosis. One option is to ask for a cup of fruit if you've managed your macros well throughout the day.
When it comes to drinks, the safest options are water, coffee, or unsweetened tea. It offers a long list of beers, wines, and cocktails, but most beverages are high in calories, sugars, and carbs. If you want to indulge a little, a small glass of white or rosé wine is a relatively low-carb option, containing about 4 grams of carbs.
Olive Garden's dessert menu might be off-limits, but ours isn't. Explore our keto-friendly desserts and pick your favorite.
How to Order at Olive Garden (keto and low-carb guide)
Before you visit, it would be helpful to pick up some tips and tricks for ordering keto, so you don't feel stressed or make a mistake when it’s time to order. Here are some handy tips to keep you on track:
1. Choose zucchini noodles
Whenever possible, swap out the pasta for zucchini noodles. By doing so, you'll reduce the carb content of your meal without regretting that you didn't stick to your keto goals afterward. Keep in mind that not all Olive Garden locations offer zucchini noodles, but it's always worth asking.
2. Always order grilled meat
To keep things healthy, it's best to stick with grilled meats. These options are leaner and don't have the breading, loaded with flour, that comes with fried meats. Since they don’t have gluten-free or keto-friendly breading, going with grilled meats is a sure way to steer clear of those unwanted carbs and keep your meal on the healthier side.
3. Say no to desserts
While ordering a yummy dessert is tempting, you should know they're really high in sugars. If you've got a sweet craving but you've been careful with your macros all day, why not go for a cup of fruit instead, as we suggested earlier? It's a refreshing, lighter option that can satisfy your sweet tooth without throwing off your diet goals.
4. Order from the gluten-free menu
Olive Garden has a gluten-free menu that's perfect when you're on a keto diet. Here’s what you can pick from:
They even have some kid-friendly gluten-free options:
What to Avoid in Olive Garden If You're Following Keto
While you can enjoy a well-rounded keto meal at Olive Garden, there are certain items on the menu that you'll want to avoid to stay on track. To make your dining experience easier, we've put together some tips on what to steer clear of when you visit.
1. Extra sugar in the sauces
Every dish tastes better with a sauce on top of it, but here's the thing: most sauces are packed with sugars that can sneak up on your carb count. The same thing applies to Olive Garden. Being choosy about what you top your meal with is key.
Here are some of the best Olive Garden keto options for dressings and sauces:
2. Side veggies can be full of carbs
Keep an eye on the side veggies at Olive Garden—some can be high in carbs, especially the starchy ones like potatoes or corn. Your best bet? Go for non-starchy vegetables to keep your meal low-carb. Options like broccoli, spinach, or green beans are typically safer bets and will help you stick to your low-carb goals.
Order Ready-Made Keto Pasta Alternative Combos
Did you know you can order ready-made keto pasta alternative combos at Olive Garden? These fantastic low-carb pasta combinations swap out the usual high-carb pasta for delicious, nutrient-rich veggies.
1. Keto Pesto Chicken and Broccoli
This meal includes steamed broccoli "pasta" topped with a creamy pesto sauce (half portion) and juicy grilled chicken. It's a delightful combination that's flavorful and perfectly suited for your keto lifestyle.
2. Keto Veggie "Pasta" and Meatballs
This dish uses garden veggies as a pasta substitute, topped with a half portion of traditional marinara sauce and three succulent meatballs. It's a robust choice that keeps your carb intake in check while delivering on flavor.
3. Keto Shrimp and Mushroom Pasta
This dish comes with garden veggies used as "pasta," topped with a creamy mushroom sauce (half portion) and sautéed shrimp. It's a luxurious combination that's rich in flavor.
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