Many restaurant chains offer low carb choices that are just as delicious as their higher-carb counterparts. Olive Garden is one of those restaurants. Not only are their dishes low in carbs, but the food tastes blandly delicious, too! Keto diets are also a great fit for many restaurants, since many menu items can be prepared with low carb ingredients. Learn why you can have your Olive Garden and eat it, too.

Can you eat at Olive Garden and still lose weight? The keto diet is a low carb, high fat eating plan that is popular among many people today. It relies on low carb, high fat foods that are good at keeping us full. But Olive Garden is not always the best place to eat on keto. You can eat on keto at Olive Garden if you know what to order and how to order it.

Support Keto at the Olive Garden! It is possible.

Yes, this high-carb restaurant is the perfect place to go on a keto diet! Read on to find out how to give up pasta.

Although Olive Garden offers a fairly straightforward guide to diet and nutrition, if you know what to order, it helps to get some help about keto from someone who has been where you are.

Here are some basic tips for a successful keto meal at the Olive Garden:

  • Avoid bread, pasta, breadsticks, soups and desserts.
  • If in doubt, do not add spices or sauces.
  • Opt for water, unsweetened iced tea or a Diet Coke.
  • Pay attention to the nutrition guide.
  • Download the free app for the location, the menu and to order: iPhone or Android

Here’s how to place a diet order at this restaurant that doesn’t just cook pasta:

Keto dinner or lunch idea at Olive Garden – I would like a chicken margherita with broccoli, please.

If all else fails, you can hardly go wrong with chicken breast, cheese and basil pesto. Note that the lunch portion is slightly smaller (and cheaper) than the evening meal. Any advice? Don’t just rely on the menu. Compare the nutrition guide to the menu to stay within your keto macros.

  • Chicken Margherita (lunch size): 350 calories | 18 g fat | 13 g carbohydrates | 5 g fiber | 5 g sugar | 36 g protein | 8 g net carbs
  • Chicken Margherita (lunch size): 520 calories | 24 g fat | 15 g carbohydrates | 7 g fiber | 4 g sugar | 64 g protein | 8 g net carbs
  • Steamed broccoli (side dish): 35 calories | 0 g fat | 7 g carbohydrates | 4 g fiber | 3 g sugar | 4 g protein | 3 g net carbs

Keto dinner idea at Olive Garden – Chicken Alfredo without pasta (ask for broccoli):

  • Grilled chicken: 150 calories | 5 g fat | <1 g carbohydrate | <1 g fiber | 0 g sugar | 27 g protein | <1 g net carbs
  • Steamed broccoli: 35 calories 0 g fat 7 g carbohydrates 4 g fiber 3 g sugar 4 g protein 3 g net carbs
  • Alfredo Sauce: 440 calories 43 g fat 5 g carbohydrates 0 g fiber 1 g sugar 8 g protein 5 g net carbs

Total nutritional value: 625 calories | 48 g fat | 12 g carbohydrates | 4 g fibre | 4 g sugar | 39 g protein | 8 g net carbs

Keto dinner idea at Olive Garden – Italian sausage Alfredo without pasta (ask for broccoli):

  • Italian sausage (two): 470 calories | 39 g fat | 2 g carbohydrates | <1 g fiber | 2 g sugar | 27 g protein | 2 g net carbs
  • Steamed broccoli: 35 calories 0 g fat 7 g carbohydrates 4 g fiber 3 g sugar 4 g protein 3 g net carbs
  • Alfredo Sauce: 440 calories 43 g fat 5 g carbohydrates 0 g fiber 1 g sugar 8 g protein 5 g net carbs

Total Nutritional Value: 945 calories | 82 g fat | 14 g carbohydrates | 4 g fiber | 6 g sugar | 39 g protein | 10 g net carbs

Olive Garden’s keto a la carte options

  • Grilled chicken: 150 calories | 5 g fat | <1 g carbohydrate | <1 g fiber | 0 g sugar | 27 g protein | <1 g net carbs
  • Italian sausage (two): 470 calories | 39 g fat | 2 g carbohydrates | <1 g fiber | 2 g sugar | 27 g protein | 2 g net carbs
  • Shrimp: 60 calories | 0 g fat | 2 g carbohydrates | 0 g fiber | 0 g sugar | 14 g protein | 0 g net carbs
  • Grass-fed salmon: 460 calories | 29 g fat | 8 g carbohydrates | 5 g fiber | 3 g sugar | 45 g protein | 3 g net carbs

Olive Garden Keto Snacks

  • Steamed broccoli: 35 calories 0 g fat 7 g carbohydrates 4 g fiber 3 g sugar 4 g protein 3 g net carbs
  • Homemade salad without croutons: 110 calories | 8 g fat | 7 g carbohydrates | 2 g fiber | 3 g sugar | 2 g protein | 5 g net carbs

Get me a salad without dressing, please.

The photo above is a homemade salad with no breadcrumbs. Note that the Italian sauce adds two carbs, so ask for the topping.

  • Homemade salad without croutons: 110 calories | 8 g fat | 7 g carbohydrates | 2 g fiber | 3 g sugar | 2 g protein | 5 g net carbs

Herbs available in the Olive Garden:

You can choose from three bandages. Each contains only two carbs, and it’s nice to know you can choose between a creamy or salty flavor.

  • Italian sauce: 80 calories | 8 g fat | 2 g carbohydrates | 0 g fiber | 2 g sugar | 0 g protein | 2 g net carbs
  • Low-calorie Italian sauce: 30 calories | 2 g fat | 2 g carbohydrate | 0 g fiber | 2 g sugar | 0 g protein | 2 g net carbs
  • Creamy Ranch: 210 calories 21 g fat 2 g carbohydrates 0 g fiber 2 g sugar 1 g protein 2 g net carbs

Place your order!

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

Check out our other restaurant tips!

Frequently Asked Questions

What soup at Olive Garden is Keto?

The soup of the day is always a good option.

Is Olive Keto-friendly?

Yes, Olive is keto-friendly.

Is there a low carb soup at Olive Garden?

There are a few low carb soups at Olive Garden.

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