Keto Dining at Olive Garden: Yes, It’s Possible and Delicious!

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Are there Olive Garden keto items? You bet! Here’s how to ditch the carbs and order keto at Olive Garden!

keto meals on a table 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! Saying no to pasta is easier than you think!

The Olive Garden nutrition menu is fairly basic, so it helps to have a little keto help from someone who’s been where you are when you’re wondering what low carb options to order.

We compiled a handy dining guide where you can reference Olive Garden calories, carbs, fiber, sugar, and protein counts of your keto meals!

sticking a fork in a piece of salmon

Here are a few basic tips to make your Olive Garden keto:

  • 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 Olive Garden nutrition menu 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:

A Chicken Margherita meal

Olive Garden low carb dinner 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. A tip? DON’T rely on the menu solely. Compare the nutritional guide to the menu to stay within your keto macros.

  • Chicken Margherita: 650 calories | 39g fat | 15g carbs | 5g fiber | 5g sugar | 65g protein | 10g net carbs
  • Steamed Broccoli (side): 35 calories | 0g fat | 7g carbs | 4g fiber | 3g sugar | 4g protein | 3g net carbs

chicken alfredo dish at olive garden

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

  • Grilled Chicken: 130 calories | 2.5g fat | <1g carbs | 0g fiber | 0g sugar | 26g 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: 605 calories | 45.5 fat | 12g carbs | 4g fiber | 4g sugar | 38g protein | 8g net carbs


Olive Garden Italian Sausage Links

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 Low Carb À La Carte Keto Options:

  • Grilled Chicken: 130 calories | 2.5g fat | <1g carbs | 0g fiber | 0g sugar | 26g protein | <1g net carbs
  • Italian Sausage Links (two): 470 calories | 39g fat | 2g carbs | <1g fiber | 2g sugar | 27g protein | 2g net carbs
  • Sautéed Shrimp: 170 calories | 3.5g fat | 1g carbs | <1g fiber | 0g sugar | 33g protein | 1g net carbs
  • Herb-Grilled Salmon: 610 calories | 45g fat | 9g carbs | 4g fiber | 3g sugar | 45g protein | 5g net carbs
  • Herb-Grilled Salmon Coho (regional): 510 calories | 31g fat | 9g carbs | 4g fiber | 2g sugar | 50g protein | 5g net carbs
  • Meatballs (3): 480 calories | 40g fat | 7g carbs | 3g fiber | 0g sugar | 23g protein | 4g net carbs
  • Gluten-free Tuscan Sirloin: 480 calories | 30g fat | 9g carbs | 4g fiber | 2g sugar | 46g protein | 5g 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

Keep your Olive Garden calories low with their salad shown here

Olive Garden Low Carb Dressings:

There are three keto-friendly salad dressings to choose from. Since each has only two carbs per serving they make it easy to eat keto at Olive Garden. Just note that the Spicy Ranch is usually served as a dip with their appetizers, so you may need to ask the server if you can use it as a substitute in place of their Italian dressing.

  • 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
  • Spicy Ranch: 240 calories | 26g fat | 2g carbs | 0g fiber | <1g sugar | 1g protein | 2g net carbs

table full of plates of keto orders at olive garden planned from the Olive Garden menu nutrition menu

Order up!

Do you have a favorite Olive Garden low carb menu item? Let us know!


Check out all of these other restaurant tips!


About the writer:

Angela graduated with a Bachelor's Degree and has 25+ years of experience as a writer and photographer with her work being featured in US Weekly Magazine, The Los Angeles Times, People Magazine, and more.


Join The Discussion

Comments 16

  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!

  2. Toni Bissell Venable

    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!

    • Collin (Mrs. Hip)

      Aww, How sweet! You’re welcome, Toni! Enjoy!

  3. Jennifer Turner

    Grilled chicken over brocolli smothered in mushroom gravy!

    • Jennifer (Hip Sidekick)

      YES!

    • Ina Mayne

      we can have mushroom gravy?

      • Amber (Hip Sidekick)

        Hi there! When checking the nutrition guide for that gravy, it may have more carbs and sugar than would be recommended. As always, be sure to choose the items that work best for your plan. 💖

  4. Laney Carson

    Any one have an idea what the shrimp scampi on broccoli would be at Olive Garden!

    Thank you

    • Jennifer (Hip Sidekick)

      I don’t know the totals, but that would be a good keto choice!

      • Laney Carson

        Thank you. It was good!

  5. Tim Spicer

    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.

    • Amber (Hip Sidekick)

      Thanks so much for taking the time to share with us, Tim! Sorry to hear it was so pricey.

  6. Carrie

    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.

  7. Jane

    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.

    • Jennifer (Hip Sidekick)

      I do the exact same thing!

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