Madeleine Hull
Olive Garden, known for its hearty Italian-American cuisine, might seem like an unlikely destination for those following a keto diet, which emphasizes low-carb, high-fat meals. However, with a bit of creativity and mindful ordering, it’s possible to enjoy a keto-friendly meal at this popular chain. By focusing on dishes like grilled chicken or steak, opting for low-carb sides such as steamed broccoli or zucchini noodles, and avoiding breadsticks, pasta, and sugary sauces, keto dieters can navigate the menu successfully. Additionally, customizing orders to remove high-carb ingredients and asking for olive oil or butter instead of sugary dressings can help align your meal with keto principles. With careful planning, Olive Garden can still be a viable option for those maintaining a low-carb lifestyle.
| Characteristics | Values |
|---|---|
| Menu Options | Zoodles (zucchini noodles), grilled chicken, salmon, steak, sautéed shrimp |
| Low-Carb Sides | Steamed broccoli, sautéed spinach, side salad (no croutons) |
| Dressings | Oil and vinegar, blue cheese, Caesar (used sparingly) |
| Avoid | Breadsticks, pasta, breaded items, high-carb sauces (Alfredo, marinara) |
| Customizable Orders | Request no breading, extra vegetables, or butter/olive oil for cooking |
| Beverages | Water, unsweetened iced tea, diet soda |
| Desserts | None keto-friendly; avoid all dessert options |
| Special Instructions | Ask for sauces and dressings on the side to control carbs |
| Typical Keto-Friendly Meal Example | Grilled chicken with steamed broccoli and olive oil/butter |
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What You'll Learn
Low-carb pasta alternatives
When dining at Olive Garden while following a keto diet, finding low-carb pasta alternatives is key to enjoying your meal without derailing your goals. One excellent option is to request zucchini noodles, often referred to as "zoodles." These can be a great substitute for traditional pasta, as they have a similar texture and absorb flavors well. Olive Garden may not always list zoodles on their menu, but many restaurants are accommodating to special requests, especially for dietary needs. Pairing zoodles with a creamy Alfredo sauce or a rich marinara can make for a satisfying keto-friendly dish.
Another low-carb pasta alternative to consider is spaghetti squash. While Olive Garden may not offer this directly, it’s worth asking if they can prepare it as a side or substitute. Spaghetti squash has a naturally stringy texture that mimics pasta and is incredibly versatile. It pairs well with Olive Garden’s meat sauces or their lighter tomato-based options. If available, this can be a filling and nutritious choice that keeps your carb count low.
For those who prefer a heartier option, shirataki noodles are a fantastic low-carb alternative. Made from konjac yam, these noodles are virtually carb-free and can be used in place of traditional pasta. While Olive Garden may not stock shirataki noodles, you could bring your own pre-cooked package and ask the kitchen to incorporate them into your dish. This requires some planning but ensures you stay within your keto macros while enjoying Olive Garden’s flavorful sauces and proteins.
If you’re looking for a simpler solution, ordering a pasta dish without the pasta is always an option. Olive Garden’s menu often includes generous portions of protein and vegetables, so you can focus on these components. For example, order their chicken Alfredo or shrimp scampi and ask for extra broccoli or steamed vegetables instead of pasta. This way, you still get to enjoy the rich flavors of their signature dishes without the carbs.
Lastly, cauliflower rice or cauliflower mash can serve as a creative low-carb base for your meal. While Olive Garden may not offer these directly, cauliflower’s versatility makes it a great mental substitute for pasta. If available, pair it with their grilled meats, sauces, or even their soup and salad options to create a balanced keto meal. Always communicate your dietary needs clearly to the staff, as they are often willing to customize dishes to meet your requirements.
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Keto-friendly salad options
When dining at Olive Garden while following a keto diet, it’s essential to focus on low-carb, high-fat options. The Garden-Fresh Salad is a great starting point, but customization is key to keeping it keto-friendly. Skip the croutons and opt for the oil and vinegar dressing, as it’s low in carbs and free of added sugars. You can also ask for extra olives, pepperoncini peppers, or avocado (if available) to boost healthy fats and flavor without adding carbs. This simple yet satisfying salad pairs well with keto-friendly entrees like grilled chicken or steak.
Another keto-friendly salad option is the Chicken Caesar Salad, but it requires modifications. Request it without croutons and ask for the Caesar dressing on the side to control the portion. While Caesar dressing is typically keto-approved, Olive Garden’s version may contain added sugars, so use it sparingly. The grilled chicken provides protein, and the romaine lettuce is low in carbs, making this a solid choice when tailored to your needs. Adding extra Parmesan cheese can also enhance the flavor while keeping it keto-compliant.
For a more customizable option, consider building your own salad from the Create Your Own Combination menu. Start with a base of mixed greens or spinach, both of which are low in carbs. Add keto-friendly toppings like grilled shrimp, salmon, or steak for protein. Include non-starchy vegetables like cucumbers, bell peppers, onions, and tomatoes. Avoid high-carb additions like corn, beans, or tortilla strips. For dressing, stick with oil and vinegar, blue cheese, or ranch, but always verify the carb content with your server.
If you’re craving something heartier, the Antipasto Salad can be a good choice with modifications. This salad typically includes salami, pepperoni, provolone cheese, and marinated vegetables, all of which are keto-friendly. However, skip the breadsticks that come on the side and ask for no croutons. The marinated vegetables add flavor without significantly increasing carbs, and the meats and cheese provide a good balance of fats and protein. Pair it with a simple oil-based dressing to keep it fully keto-aligned.
Lastly, don’t hesitate to ask your server for accommodations. Olive Garden is known for its accommodating service, and they can often customize salads to fit your keto needs. For example, you can request extra cheese, avocado (if available), or additional meats to make your salad more filling. Always double-check the dressings and toppings to ensure they align with your carb limits. With a bit of creativity and customization, Olive Garden’s salad options can easily fit into your keto lifestyle.
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Zoodles and vegetable dishes
When dining at Olive Garden while following a keto diet, zoodles and vegetable dishes are excellent options to keep your carb intake low while enjoying flavorful meals. Zoodles, made from spiralized zucchini, are a fantastic low-carb alternative to traditional pasta. Olive Garden often offers zoodles as a side or base for dishes, allowing you to customize your meal to fit your keto needs. Pairing zoodles with grilled chicken, shrimp, or steak and topping them with olive oil, garlic, and herbs creates a satisfying and keto-friendly dish. Be sure to ask for no breaded or sugary toppings to keep it aligned with your dietary goals.
One of the standout zoodle dishes you can request at Olive Garden is a simple yet delicious garlic and olive oil zoodle plate. Ask the kitchen to sauté the zoodles in olive oil with minced garlic, red pepper flakes, and a sprinkle of Parmesan cheese. This dish is light, flavorful, and packed with healthy fats, making it a perfect keto option. You can also add grilled chicken or shrimp for extra protein, ensuring you stay full and satisfied without exceeding your carb limit.
In addition to zoodles, Olive Garden offers a variety of steamed or sautéed vegetable dishes that complement a keto lifestyle. Opt for the steamed broccoli, asparagus, or green beans, and request they be cooked in olive oil or butter instead of margarine. These vegetables are not only low in carbs but also rich in fiber and nutrients, making them an ideal side to any keto meal. Pair them with a grilled protein like salmon or beef for a well-rounded, keto-friendly dinner.
Another creative way to incorporate zoodles and vegetables into your Olive Garden meal is by customizing a "create your own pasta" dish. Instead of traditional pasta, choose zoodles as your base and load up on low-carb vegetables like spinach, mushrooms, and bell peppers. Top it with a light marinara sauce (in moderation, as some sauces can be high in sugar) or a creamy Alfredo sauce made with heavy cream and Parmesan. Just ensure the sauce is free from flour or sugar to keep it keto-compliant.
For a refreshing and light option, consider a zoodle and vegetable medley as your main course. Ask the kitchen to combine zoodles with sautéed zucchini, squash, and spinach, seasoned with Italian herbs and a drizzle of lemon juice. This dish is not only vibrant and flavorful but also incredibly low in carbs, making it a perfect choice for keto diners. Adding a side of grilled chicken or scallops can elevate the dish and provide additional protein to meet your macros.
Lastly, don’t hesitate to communicate your dietary needs to the Olive Garden staff. They are often accommodating and can help you customize dishes to fit your keto requirements. By focusing on zoodles and vegetable dishes, you can enjoy a delicious meal at Olive Garden without compromising your keto goals. These options are not only nutritious but also prove that dining out on keto can be both enjoyable and convenient.
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Grilled protein choices
When dining at Olive Garden while following a keto diet, focusing on grilled protein choices is a smart strategy to keep your meal low in carbs and high in healthy fats and proteins. Olive Garden offers several grilled protein options that can be customized to fit your keto needs. One excellent choice is the Grilled Salmon, which is rich in omega-3 fatty acids and pairs well with low-carb sides. When ordering, request the salmon without any sugary glazes or sauces, and ask for it to be prepared with olive oil, butter, or a simple herb seasoning instead. This ensures the dish remains keto-friendly while still being flavorful.
Another great grilled protein option is the Herb-Grilled Chicken Breast. This lean protein is versatile and can be paired with various keto-approved sides. To keep it low-carb, avoid the chicken dishes that come with pasta or breaded toppings. Instead, ask for the grilled chicken to be served with steamed broccoli, zucchini, or a side salad without croutons. You can also request additional olive oil or butter to enhance the dish’s richness and keep it aligned with your keto macros.
For those who prefer red meat, the Grilled Sirloin Steak is a fantastic choice. Olive Garden’s sirloin is tender and can be a satisfying centerpiece of your keto meal. Be sure to skip any high-carb sides like mashed potatoes or breadsticks, and opt for low-carb vegetables or a double serving of steamed broccoli instead. You can also ask for the steak to be cooked with butter or olive oil for added flavor and healthy fats.
If you’re looking for a lighter option, the Grilled Shrimp is another excellent keto-friendly protein choice. Shrimp is naturally low in carbs and high in protein, making it ideal for a keto diet. Avoid shrimp dishes that come with pasta or sugary sauces, and instead, request the grilled shrimp to be served with a side of sautéed spinach, asparagus, or a simple olive oil and garlic sauce. This keeps the meal flavorful and fully compliant with your keto goals.
Lastly, don’t hesitate to customize your order to ensure it fits your keto requirements. Olive Garden is generally accommodating to special requests, so feel free to ask for extra vegetables, additional butter or olive oil, or any modifications needed to make your grilled protein choice perfectly keto-friendly. By focusing on these grilled protein options and pairing them with the right sides, you can enjoy a delicious and satisfying meal at Olive Garden while staying on track with your keto lifestyle.
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Keto-approved sauces and dressings
When dining at Olive Garden while following a keto diet, it’s crucial to focus on low-carb sauces and dressings to keep your meal aligned with your macros. Olive Garden offers several keto-approved options that are both flavorful and compliant with a low-carb lifestyle. One standout choice is the Olive Oil and Italian Dressing, which is typically low in carbs and high in healthy fats, making it an excellent option for salads. Be sure to ask for it on the side to control the portion and avoid any added sugars that might be present in pre-dressed salads.
Another keto-friendly sauce to consider is the Marinara Sauce, which is often lower in carbs compared to cream-based sauces. While it’s traditionally served with pasta, you can request it as a side to pair with grilled chicken, shrimp, or vegetables. Just be mindful of portion size, as even low-carb sauces can add up if consumed in excess. Always verify with your server that the marinara sauce doesn’t contain added sugars, as recipes can vary.
For a richer option, the Alfredo Sauce might seem off-limits due to its dairy content, but you can enjoy it in moderation. Pair a small serving of Alfredo sauce with a side of grilled chicken or shrimp and steamed broccoli or zucchini noodles for a satisfying keto meal. Keep in mind that Alfredo sauce is higher in calories and fat, so it’s best to treat it as an occasional indulgence rather than a daily staple.
If you’re looking for a lighter dressing, the Balsamic Vinaigrette is another keto-approved choice. Its tangy flavor pairs well with Olive Garden’s house salad (without croutons) or any grilled protein. However, always request nutritional information or check Olive Garden’s website to ensure the dressing doesn’t contain hidden sugars or carb-heavy ingredients. Customizing your order is key to staying on track with keto.
Lastly, don’t overlook the simplicity of Extra Virgin Olive Oil and Garlic. Many Olive Garden locations can provide plain olive oil and garlic as a sauce or dressing alternative. This combination is not only keto-friendly but also packed with healthy fats and flavor. Pair it with grilled meats, steamed vegetables, or a side salad for a delicious and compliant meal. Always communicate your dietary needs clearly to your server to ensure your meal is prepared to keto standards.
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Frequently asked questions
Yes, you can eat at Olive Garden on a keto diet by choosing low-carb options and making modifications to fit your macros.
You can order the Herb & Cheese Stuffed Mushrooms (without breadcrumbs) or the Chicken and Shrimp Carbonara (without pasta) as keto-friendly appetizers.
Yes, Olive Garden offers keto-friendly entrees like the Salmon Crostini (without crostini), Grilled Chicken Alfredo (without pasta), or the Steak Gorgonzola Alfredo (without pasta).
Yes, you can order the Chicken Caesar Salad (without croutons and ask for oil and vinegar instead of Caesar dressing) or the Garden Fresh Salad with a keto-friendly dressing like oil and vinegar.
Keto-friendly sides at Olive Garden include steamed broccoli, zucchini, or a side of sautéed spinach, but avoid the pasta and breadsticks.
