What Should I Order at Olive Garden? Keto Dining Guide

Keto dining guide for Olive Garden - Olive Garden storefront

I LOVE Olive Garden! 

If you thought you couldn’t dine at Olive Garden, surprise! While the restaurant offers a fairly basic nutrition and dining guide, it helps to have a little keto help from someone who’s been where you are when you’re wondering what to order.

The basic tenets of successful Olive Garden ordering:

  • Avoid bread, pasta, croutons, breading, breadsticks, soups, and desserts.
  • When in doubt, leave condiments or sauces out.
  • For drinks, stick with water, unsweetened iced tea, or Diet Coke products.
  • Refer to the nutrition guide.
  • Download the free app for locations, menus, and to order: iPhone or Android

Here’s how to order keto at this more-than-pasta place:


Lunch & Dinner

olive garden keto dining guide - picture of Chicken Margherita with zucchini

“I’ll have the Chicken Margherita, please, with zucchini.”

When all else fails, it’s hard to go wrong with a chicken breast, some cheese, and a basil pesto. Note the lunch portion is slightly smaller (and less expensive) than the dinner size. A tip? DON’T rely on the menu solely. Compare the nutritional guide to the menu to stay within your keto macros.

  • Chicken Margherita (Lunch): 370 calories | 22g fat | 8g carbs | 2g Fiber | 37g protein
  • Chicken Margherita (Dinner): 590 calories | 32g fat | 9g carbs | 3g Fiber | 69g protein

Other entrees include:

  • Herb-Grilled Salmon: 460 calories | 28g fat | 8g carbs | 4g Fiber | 43g protein
  • *Chicken Piccata (Lunch – pictured): 350 calories | 21g fat | 11g carbs | 2g Fiber | 33g protein
  • *Chicken Piccata (Dinner): 500 calories | 24g fat | 12g carbs | 3g Fiber | 61g protein
  • *Salmon Piccata: 590 calories | 40g fat | 12g carbs | 2g Fiber | 45g protein

I’d nix the piccata sauce on these and go for the alfredo or gorgonzola sauce (below) to save carbs.


Sauces:

  • Alfredo: 330 calories | 42g fat | 4g carbs | 0g Fiber | 6g protein
  • Gorgonzola: 170 calories | 17g fat | 4g carbs | 2g Fiber | 1g protein

Sides:

  • Parmesan Crusted Zucchini: 90 calories | 7g fat | 5g carbs | 1g Fiber | 4g protein
  • Steamed Broccoli: 35 calories | 0g fat | 7g carbs | 4g Fiber | 4g protein
  • Side Salad, no dressing: 20 calories | 0g fat | 4g carbs | 3g fiber | 1g protein

Salads and Dressings

olive garden keto dining guide - picture of salad

“Can I get a salad, please, no dressing.”

Pictured above is the dinner salad without the croutons. Note the Italian dressing adds two carbohydrates, so ask for that on the side.

  • Famous House Salad without croutons: 110 calories | 8g fat | 7g carbs | 2g fiber | 2g protein

Dressings:

There are two dressings. Each are only two carbs, and it’s nice to know you have options if you have a creamy versus zesty flavor preference.

  • Italian Dressing: 80 calories | 8g fat | 2g carbs | 0g protein
  • Creamy Ranch: 210 calories | 21g fat | 2g carbs | 1g protein

As you can see, with a little due diligence, you can enjoy lunch wherever your adventures take you! Enjoy!


Up Next: Check out these other restaurant deals and tips!

 

 

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