Navigating the Olive Garden Menu on a Ketogenic Diet
At first glance, a restaurant famous for unlimited breadsticks and pasta seems like a minefield for anyone following a ketogenic diet. However, a closer look at the Olive Garden menu reveals that with strategic ordering and a few simple substitutions, you can enjoy a satisfying, low-carb meal. The key is to shift your focus from the restaurant's signature starches to its high-quality proteins and vegetables. The company also provides detailed nutritional information, which is a valuable tool for anyone managing their carbohydrate intake.
Keto-Friendly Olive Garden Menu Items
Appetizers and Salads
- Famous House Salad: This is a perfect starting point, as long as you make one crucial modification. Order it without croutons, and it becomes a keto-friendly side. One serving of the salad with dressing and no croutons contains only 5 grams of net carbs. You can also ask for oil and vinegar to further reduce carb content and increase fat intake.
- Custom Salad Entrée: To make the house salad a more substantial meal, simply ask for a side of grilled chicken, steak, or sautéed shrimp to add on top. This boosts the protein and fat without adding significant carbs.
Soups
While most Olive Garden soups are not strictly keto due to ingredients like pasta and beans, some can fit into a carefully planned day if you have a higher carb allowance. The most viable option is the Zuppa Toscana.
- Zuppa Toscana: Made with Italian sausage, kale, and a creamy broth, this soup contains more fat and is the best soup option for keto. However, it also contains potatoes, so it's a higher-carb choice compared to other options. One bowl has about 13 grams of net carbs.
Entrees: Proteins and Substitutions
The secret to a successful keto entree at Olive Garden lies in the power of substitution. You can transform several carb-heavy dishes by replacing the pasta with a bed of steamed broccoli or garden vegetables.
- Grilled Chicken Margherita: This dish is an excellent, ready-made keto choice. It features two grilled chicken breasts topped with mozzarella, pesto, and tomatoes, served with a side of Parmesan-crusted zucchini.
- Herb-Grilled Salmon: A delicious and satisfying entree, the salmon is grilled and topped with garlic-herb butter. Served with a side of steamed broccoli, it’s a perfect keto meal.
- Tuscan Sirloin: Order the 6-ounce sirloin and substitute the side of fettuccine with steamed broccoli or garden veggies. The steak provides an excellent protein source with minimal carbs.
- Custom Pasta Creation: Ask your server to substitute pasta with steamed broccoli for any protein dish. For example, order 'Chicken Alfredo, but with broccoli instead of fettuccine' or 'Shrimp Scampi over broccoli'. Request creamy pesto or marinara sauce, keeping in mind that marinara sauces have more carbs than cream-based options.
Building Your Custom Keto Meal Step-by-Step
- Skip the Starches: Right away, tell your server no breadsticks and no croutons on your salad.
- Pick Your Protein: Choose a non-breaded protein option. Good choices include grilled chicken, Italian sausage, meatballs, or sautéed shrimp.
- Find Your Base: Instead of a pasta base, opt for steamed broccoli or garden veggies.
- Select Your Sauce: Top your protein and vegetable base with a sauce. Creamy sauces like Alfredo (if verified as flour-free) or creamy pesto add healthy fats. Marinara is also an option but with higher carbs.
- Amplify the Flavor: Ask for extra parmesan cheese or a drizzle of olive oil to boost fat and flavor.
Keto-Friendly vs. Non-Keto Options: A Comparison
| Meal Item | Standard Order | Keto-Friendly Order | Carbs (Approx.) | Net Carbs (Approx.) | Keto Viability |
|---|---|---|---|---|---|
| Unlimited Salad | Salad with croutons and signature dressing | Salad without croutons, signature dressing | 7g per serving | 5g per serving | High |
| Chicken Alfredo | Fettuccine pasta with creamy Alfredo sauce and chicken | Grilled chicken and Alfredo sauce over steamed broccoli | ~122g | ~118g | Poor (High Carbs) |
| Herb-Grilled Salmon | Salmon with fettuccine | Salmon with steamed broccoli | 61g | 56g | High |
| Shrimp Scampi | Shrimp with pasta in a garlic sauce | Shrimp in sauce over steamed broccoli | ~71g | ~68g | Moderate (Check sauce) |
| Zuppa Toscana | Bowl of soup with potatoes, sausage, kale | Same, but pick around potatoes | 15g per bowl | 13g per bowl | Moderate (Limit Intake) |
| Breadsticks | One breadstick | None | 25g | 24g | Poor (Avoid) |
What to Avoid on the Keto Diet at Olive Garden
To stay in ketosis, it is crucial to avoid the following high-carb items:
- Pasta: All pasta dishes are off-limits, including fettuccine, spaghetti, and lasagna. Always ask for a vegetable substitute.
- Breadsticks and Croutons: The unlimited breadsticks and croutons in the salad are loaded with carbs and must be completely avoided.
- Fried Appetizers: Items like calamari and fried mozzarella are breaded and deep-fried, making them extremely high in carbohydrates.
- Sugary Sauces: While marinara can be low-carb, some sauces contain added sugar. Check the nutritional information online or ask your server.
- Desserts: The dessert menu is a no-go for anyone on a keto diet.
Conclusion: Does Olive Garden Have Any Keto Options?
Yes, Olive Garden offers several viable keto options, provided you are willing to customize your order. By replacing pasta with vegetables and focusing on grilled proteins, you can easily build a delicious meal that fits within your daily carb limits. The key is to plan ahead, be specific with your server about substitutions, and be mindful of hidden carbs in sauces. With the right strategy, you can enjoy a satisfying Italian-inspired meal without compromising your diet goals.
Authoritative Link: Olive Garden Nutrition Information
