Don't miss a deal!

Subscribe to our newsletter.

You CAN Eat Keto at Olive Garden! Here’s How…

Hip2Keto may earn a small commission via affiliate links in this post. Read our full disclosure policy here.

More Restaurant tips

chicken alfredo dish at olive garden

Keep it keto at Olive Garden! It IS possible. 

Yes, it’s totally possible to keep things keto at this high-carb restaurant! Read on to see how to say no to pasta.

While Olive Garden 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.

man dining at olive garden

Here are a few basic tips for successful keto dining at Olive Garden:

  • 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:

olive garden marg chicken on plate

Olive Garden keto dinner or lunch idea – “I’ll have the Chicken Margherita, please, with a side of broccoli.”

When all else fails, it’s hard to go wrong with a chicken breast, some cheese, and 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 Size): 350 calories | 18g fat | 13g carbs | 5g fiber | 5g sugar | 36g protein | 8g net carbs
  • Chicken Margherita (Dinner Size): 520 calories | 24g fat | 15g carbs | 7g fiber | 4g sugar | 64g protein | 8g net carbs
  • Steamed Broccoli (side): 35 calories | 0g fat | 7g carbs | 4g fiber | 3g sugar | 4g protein | 3g net carbs

plate of keto chicken alfredo at olive garden

Olive Garden keto dinner idea – Chicken Alfredo with no noodles (ask for it to be served over broccoli):

  • 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


olive garden sausage alfredo on a plate

Olive Garden keto dinner idea – Italian sausage Alfredo with no noodles (ask for it to be served over broccoli):

  • Italian Sausage Links (two): 470 calories | 39g fat | 2g carbs | <1g fiber | 2g sugar | 27g protein | 2g 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: 945 calories | 82g fat | 14g carbs | 4g fiber | 6g sugar | 39g protein | 10g net carbs


grilled salmon on a plate with broccoli

Olive Garden A la Carte Keto Options:

  • Grilled Chicken: 150 calories | 5g fat | <1g carbs | <1g fiber | 0g sugar | 27g protein | <1g net carbs
  • Italian Sausage Links (two): 470 calories | 39g fat | 2g carbs | <1g fiber | 2g sugar | 27g protein | 2g net carbs
  • Shrimp: 60 calories | 0g fat | 2g carbs | 0g fiber | 0g sugar | 14g protein | 0g net carbs
  • Herb-Grilled Salmon: 460 calories | 29g fat | 8g carbs | 5g fiber | 3g sugar | 45g protein | 3g net carbs

Olive Garden Keto Sides:

  • Steamed Broccoli: 35 calories | 0g fat | 7g carbs | 4g fiber | 3g sugar | 4g protein | 3g net carbs
  • House Side Salad without croutons: 110 calories | 8g fat | 7g carbs | 2g fiber | 3g sugar | 2g protein | 5g net carbs

olive garden keto dining guide - picture of salad

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

Pictured above is the house salad with no croutons. Note the Italian dressing adds two carbohydrates, so ask for that on the side.

  • House Side Salad without croutons: 110 calories | 8g fat | 7g carbs | 2g fiber | 3g sugar | 2g protein | 5g net carbs

olive garden salad in a bowl

Dressings available at Olive Garden:

There are three dressings to choose from. Each has 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 fiber | 2g sugar | 0g protein | 2g net carbs
  • Low-Fat Italian Dressing: 30 calories | 2g fat | 2g carbs | 0g fiber | 2g sugar | 0g protein | 2g net carbs
  • Creamy Ranch: 210 calories | 21g fat | 2g carbs | 0g fiber | 2g sugar | 1g protein | 2g net carbs

table full of plates of keto orders at olive garden

Order up!

Do you have a favorite keto order at Olive Garden? Let us know!


Check out all of these other restaurant tips!

Join The Discussion

Comments 2

  1. KayleighW

    The net carbs totalled for the chicken alfredo and sausage alfredo aren’t matching up from the individual item breakdown 🤔 Did I miss something?

    • Amber (Hip Sidekick)

      So sorry for any confusion! Thanks a bunch for pointing that out. This has been updated!

Leave a Reply

Your email address will not be published. Required fields are marked *

OOPS! Be sure to login or register to access this feature. It's FREE!

Forgot Password?

Don't have an account? Register

Forgot Password

Don't have an account? Register

Become a Hip Insider

Don't Miss Out! Join our large community of Insiders - it's totally free! Once you join, you'll be able to save your favorite recipes in your Cookbook and rate posts! What are ya waiting for?!

Already have an account? Login

Become a Hip Insider

Don't Miss Out! Join our large community of Insiders - it's totally free! Once you join, you'll be able to save your favorite recipes in your Cookbook and rate posts! What are ya waiting for?!



Already have an account? Login

Thank you for rating!

Would you also like to leave us a comment?