Madeleine Hull
The keto diet has gained popularity as a weight-loss method, and while it may seem challenging to stick to this diet at a restaurant like Olive Garden, known for its pasta and breadsticks, it is possible to make keto-friendly choices. The key is to customise your meal and be creative with substitutions. For example, opt for grilled meat and low-carb vegetables, like the Herb-Grilled Salmon or Chicken Margherita without high-carb sides. Salads without croutons and keto-friendly dressings, like Olive Garden's Italian dressing, are also good options. In addition, you can swap pasta for steamed vegetables or zucchini noodles, and choose low-carb sauces like Alfredo or lemon garlic. With careful planning and modifications, you can enjoy a delicious keto meal at Olive Garden.
| Characteristics | Values |
|---|---|
| Keto-friendly options | Salads, grilled meat, shrimp, soups, grilled salmon, zucchini noodles |
| Customisations | Swap pasta with steamed broccoli, zucchini noodles, or steamed veggies |
| Sauces | Alfredo, pesto, scampi, lemon garlic |
| Dressings | Italian dressing, oil and vinegar |
| Drinks | Water, coffee, unsweetened tea |
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What You'll Learn
Keto-friendly appetizers and salads
While Olive Garden is known for its pasta and breadsticks, there are still keto-friendly appetizers and salads on the menu. The key is to be creative with your orders and make smart substitutions.
For appetizers, stick to salads or soups. The appetizer salad, made with lettuce, tomato, onion, olives, and pepperoncini, is perfectly keto-friendly without the croutons. The signature Italian dressing is also low in carbs. You can also try the Zuppa Toscana soup, but be mindful of its carb content—13 grams of net carbs per serving.
When it comes to salads, your best option is the house salad without croutons. With the signature Italian dressing, it has only 5 grams of net carbs per serving. If you're looking for a more substantial salad, turn it into an entree by adding a side of grilled chicken or steak. You can also bring your own toppings, such as hard-boiled eggs, to add extra protein and bulk to your salad.
Remember, the key to eating keto at Olive Garden is customization. Avoid high-carb items like pasta, breadsticks, and croutons, and don't be afraid to ask your server about low-carb substitutions. With careful planning and modifications, you can enjoy a delicious and keto-friendly meal at Olive Garden.
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Keto-friendly soups
While Olive Garden is known for its pasta- and bread-heavy menu, it's surprisingly easy to follow a low-carb, high-fat keto diet at the restaurant. The key is to customize your meal and make smart substitutions. Here are some tips for ordering keto-friendly soups and other dishes at Olive Garden:
The Zuppa Toscana is a popular soup choice at Olive Garden, and it can be easily made keto-friendly. The traditional recipe includes potatoes, which are high in carbs. However, you can make a keto-friendly version by substituting cauliflower for potatoes. The keto Zuppa Toscana soup is made with sausage, bacon, cauliflower, and spinach or kale in a creamy broth. It's a filling and flavorful option that's perfect for a chilly night.
Another soup option at Olive Garden is the Minestrone, a light, vegan-friendly soup made with vegetables, beans, and pasta in tomato broth. While it can fit into a carefully planned keto diet, it offers little in the way of protein or fat and contains a significant amount of carbs. Therefore, it may not be the most filling choice for keto dieters.
Other Keto-Friendly Options at Olive Garden
In addition to soups, there are several other keto-friendly options to consider at Olive Garden:
- Appetizer Salad: Order the salad without croutons and with the Signature Italian Dressing, which is low in carbs.
- Grilled Entrees: The Grilled Chicken Margherita and Herb-Grilled Salmon are ideal keto options, providing a good balance of fat and protein.
- Steak and Broccoli: You can order a steak with a side of broccoli instead of pasta to keep it keto-friendly.
- Custom Meals: Create your own meal by adding extra protein, such as grilled chicken or steak, to your salad or soup.
- Zucchini Noodles: Instead of pasta, you can ask for zucchini noodles or steamed vegetables.
Remember to check the nutritional information before ordering and don't be afraid to ask your server about low-carb substitutions. With a bit of customization, you can enjoy a delicious and keto-friendly meal at Olive Garden.
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Keto-friendly grilled entrees
Eating keto at Olive Garden requires some creativity with custom orders, as the menu is largely made up of pasta and bread. However, there are several keto-friendly grilled entrees to choose from.
The Herb-Grilled Salmon is a popular keto option. It features a grilled salmon fillet seasoned with garlic herb butter or a blend of herbs, and served with a side of broccoli. This dish provides a good balance of protein and healthy fats.
The Grilled Chicken Margherita is another ideal keto choice. It consists of two grilled chicken breasts topped with mozzarella cheese, pesto, lemon garlic sauce, and tomatoes, and is also served with a side of broccoli. This dish is large and may provide enough food for two meals.
For a custom keto meal, you can order grilled chicken or steak with a side of steamed broccoli and a keto-friendly sauce like Alfredo or pesto. Olive Garden's Alfredo sauce is made with flour, so it has more carbs than a sauce like pesto, but it can still be enjoyed in moderation.
When ordering keto at Olive Garden, it's important to remember to avoid breaded meats, breadsticks, croutons, and high-carb sauces and dressings.
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Keto-friendly pasta alternatives
While Olive Garden is known for its pasta, there are several keto-friendly pasta alternatives available. Here are some creative ways to enjoy a delicious and satisfying keto meal at this Italian restaurant:
Swap Pasta for Vegetables:
Instead of pasta, opt for nutrient-rich vegetables as your base. Steamed broccoli is a popular choice and pairs well with various sauces and proteins. You can also try zucchini noodles (zoodles) or garden veggies as a pasta substitute. These vegetable alternatives provide a healthy and flavorful option while keeping your carb intake in check.
Choose the Right Sauce:
When it comes to sauce, opt for low-carb and keto-friendly options. Olive Garden's Alfredo sauce is a tasty choice, as it is rich in fats and low in carbs. Creamy pesto sauce and mushroom sauce are also recommended by keto dieters. If you prefer a lighter option, a basic marinara sauce with added meat or cheese is a good low-carb choice.
Add Protein:
Complete your meal by adding a solid protein source. Grilled chicken, shrimp, and steak are excellent choices. If you're feeling adventurous, go for the grilled salmon fillet, which offers a balance of protein and healthy fats. Just remember to avoid breaded meat options, as they will contain too many carbs.
Custom Creations:
Don't be afraid to get creative and customize your meal. Stack a low-carb base, sauce, and protein to make it keto-friendly. For example, you can order sausage links served over steamed broccoli with creamy Alfredo sauce. You can also ask for extra mozzarella cheese or add extra meat to your dish to make it more filling.
Salads and Soups:
Salads and soups can be a great keto-friendly option at Olive Garden. Just remember to skip the croutons and opt for keto-friendly dressings, such as the Signature Italian Dressing or oil and vinegar. The appetizer salad and the Grilled Chicken Margherita are good choices. However, be mindful of the carb content in soups, as some options like Minestrone may not fit your keto diet.
Remember, the key to eating keto at Olive Garden is customization and being picky with sauces and dressings. With a little creativity, you can enjoy a delicious and satisfying keto meal without compromising your health goals.
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Keto-friendly drinks
While on a keto diet, it is best to stick to water, coffee, or unsweetened tea at Olive Garden. The restaurant's beverage menu includes a long list of beers, wines, and cocktails that are packed with calories, sugars, and carbs.
If you're looking for keto-friendly drinks at Olive Garden, here are some options to consider:
- Water: This is always a safe choice when following a keto diet. It has no calories, sugars, or carbs, and it will help keep you hydrated.
- Unsweetened Tea: Tea can be a great option, but be sure to avoid adding any sugar or honey. Some good choices are green tea or herbal tea.
- Coffee: If you enjoy coffee, go for it, but avoid adding sugar, flavoured syrups, or milk. You can add a small amount of heavy cream or unsweetened almond milk instead.
- Diet Soda: While not the healthiest choice, diet soda can be an option if you're craving something fizzy. Just be sure to check the ingredients to ensure it's truly sugar-free.
- Unsweetened Iced Tea: During the summer or if you prefer your drinks cold, go for unsweetened iced tea. Again, avoid adding any sugar or sweeteners.
Remember, when following a keto diet, it's important to avoid sugary drinks, fruit juices, and alcoholic beverages, as these can quickly add up in terms of carbs and calories. So, stick to simple, unsweetened beverages, and if you're unsure about a particular drink, don't hesitate to ask the server for more information or check the nutritional information online.
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Frequently asked questions
Keto-friendly meals at Olive Garden include salads without croutons, grilled meat, and grilled salmon.
Olive Garden offers a variety of keto-friendly sides, such as steamed broccoli, zucchini noodles, and other low-carb vegetables.
The appetizer salad without croutons and with Olive Garden's Signature Italian Dressing is a keto-friendly option.
Yes, Olive Garden's Alfredo sauce is keto-friendly. It's rich in fats and low in carbs. Other keto-friendly sauces include pesto and mushroom sauce.
It is best to stick to water, coffee, or unsweetened tea as most beverages at Olive Garden are packed with calories, sugars, and carbs.
