You CAN Eat Keto at Olive Garden! Here’s How…
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.
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 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
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 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
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
“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
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
Order up!
Do you have a favorite keto order at Olive Garden? Let us know!
The net carbs totalled for the chicken alfredo and sausage alfredo aren’t matching up from the individual item breakdown 🤔 Did I miss something?
So sorry for any confusion! Thanks a bunch for pointing that out. This has been updated!
Thank you so much for this very helpful information. My wife and I will be eating at Olive Garden today because Mama needs a break from the kitchen!
Aww, How sweet! You’re welcome, Toni! Enjoy!
Grilled chicken over brocolli smothered in mushroom gravy!
YES!
Any one have an idea what the shrimp scampi on broccoli would be at Olive Garden!
Thank you
I don’t know the totals, but that would be a good keto choice!
Thank you. It was good!
I’ve done the Keto friendly meals twice now. The first time I ordered Chicken Carbonara with broccoli and no pasta. I expected the high price. The second one was 2 sausage links over broccoli with Alfredo sauce. They charge for Fettuccine Alfredo and then added the broccoli ($2.99) and 2 sausage links for $1.79 each which made this dish of sausage, broccoli, and sauce top out at $19.56. I thought this was a little expensive. I won’t be ordering like this again.
Thanks so much for taking the time to share with us, Tim! Sorry to hear it was so pricey.
Tried the broccoli with sausage and Alfredo. Was charged for the fettuccine alfredo, two sausages, and broccoli. Came out to near $30. Delish but horrible pricing.
The Chicken Margherita is my favorite dish there! If you get the dinner portion, it’s easily divided and you’ll have lunch the next day too bc it’s good warmed in the microwave.
I do the exact same thing!