Nutrition Diet: What is the healthiest thing to eat at Olive Garden?

October 21, 2025 •

4 min read

According to dietitian analysis, many traditional Olive Garden entrees can contain as many calories as an entire day's recommended intake. However, there are several healthier alternatives, making the question of what is the healthiest thing to eat at Olive Garden a crucial one for health-conscious diners.

Quick Summary

This guide details the most nutritious options on the Olive Garden menu, including lighter entrees, healthier soups, and smart ordering strategies to manage calories and sodium.

Key Points

Herb-Grilled Salmon: Often considered the healthiest option due to lean protein, healthy fats, and vegetable side.
Shrimp Scampi: A lighter pasta alternative featuring shrimp, vegetables, and a less heavy sauce.
Minestrone Soup: A vegetable and bean-rich broth that is low in calories and a great starter.
Smart Salad Ordering: Request house salad with dressing on the side and without croutons to manage calories and sodium.
Customization is Key: Opt for the 'Cucina Mia' with whole-grain pasta, marinara, and lean protein, or swap pasta for veggies.
Mindful Portion Control: Be aware of portion sizes, especially with unlimited sides, and consider saving half your entrée for later.
Limit High-Calorie Items: Avoid heavy, cream-based sauces, cheesy pasta dishes, and fried appetizers to reduce caloric and sodium intake.

Navigating the Olive Garden Menu for Healthier Choices

For many, Olive Garden means rich, satisfying Italian-American comfort food, complete with unlimited breadsticks, soup, and salad. But for those watching their diet, navigating the extensive menu can be a challenge. The good news is, a delicious and balanced meal is possible with some menu awareness and clever customization. Experts and nutritional breakdowns point to a few standout options that deliver on flavor without derailing your health goals.

The Top Contenders for the Healthiest Entrée

While personal preference for nutrients may vary, a few entrées consistently rank high for their balance of lean protein, healthy fats, and vegetables while keeping calories in check.

Herb-Grilled Salmon

This dish is frequently cited by nutritionists as the single healthiest option on the menu. Served with parmesan garlic broccoli, the Herb-Grilled Salmon is rich in filling lean protein and heart-healthy omega-3 fatty acids. The side of fiber-rich broccoli boosts the vitamin and mineral content. To make it even healthier, ask for the salmon without the garlic herb butter.

Shrimp Scampi

Another excellent seafood choice is the Shrimp Scampi. It features sautéed shrimp, asparagus, and tomatoes tossed with angel hair pasta in a garlic sauce. Compared to many other pasta dishes, it has a more reasonable calorie count and provides a good amount of protein. For a lighter version, ask for the sauce on the side to control how much you use.

Chicken Margherita

This entrée features grilled chicken breasts topped with fresh mozzarella, chopped tomatoes, and a basil pesto lemon garlic sauce, served with parmesan garlic broccoli. It offers a solid portion of lean protein and vegetables, making it a well-balanced choice. At 540 calories, it's one of the lighter chicken dishes.

A Lighter Start: The Soup and Salad Combination

One of Olive Garden's most famous offerings, the unlimited soup, salad, and breadsticks, can be a surprisingly healthy meal—if you play it smart. The key is in the word "unlimited." Opting for a controlled portion is vital.

Minestrone Soup: This vegetable and bean-packed broth is a fantastic starter. It's low in calories (110 per serving) and fat while providing a good dose of fiber and plant-based protein.
House Salad: A single serving of the house salad is packed with fresh vegetables. Order the dressing on the side to control calories, and ask for it without croutons to reduce refined carbs.
Breadsticks: While tempting, each breadstick adds 140 calories. Sticking to just one or skipping them entirely is a key strategy for keeping your meal light.

Comparison of Healthy vs. Less Healthy Options

To highlight the importance of mindful ordering, here's a comparison of some of Olive Garden's healthier options against a couple of notorious calorie bombs. Nutritional values are approximate for a single-serving dinner portion and may vary slightly by location.


Menu Item	Calories	Saturated Fat (g)	Sodium (mg)	Notes
Herb-Grilled Salmon	460	10	570	Rich in healthy fats, served with broccoli.
Shrimp Scampi	570	24	1,800	Lower-cal pasta choice, opt for sauce on side.
Soup & Salad (Minestrone)	~350	~8	~1,990	Need to control portions and dressing.
Chicken Alfredo	1,620	94	1,950	High in calories, fat, and sodium.
Tour of Italy	1,520	96	2,810	Very high calorie combo of three dishes.

Smart Strategies for a Healthier Meal

Beyond selecting specific dishes, you can employ a few strategies to ensure your meal aligns with your nutritional goals.

Modify Your Pasta: If you're craving pasta, use the "Cucina Mia" option to build your own. Choose a lighter pasta like whole-grain linguine or angel hair, pair it with marinara sauce instead of a cream-based one, and add lean protein like sautéed shrimp or grilled chicken. You can also request extra vegetables.
Control Your Sides: The unlimited breadsticks, soup, and salad can quickly add up. Be mindful of how many breadsticks you consume and ask for your salad dressing on the side.
Stay Hydrated: Drink water or unsweetened iced tea instead of sugary sodas or alcoholic beverages. Staying hydrated can help you feel full and manage your overall intake.
Manage Portion Size: Olive Garden's portions are notoriously large. Plan to take half your entrée home for another meal. This is an effective way to cut calories and still enjoy a decadent dish in moderation.

What to Limit or Avoid

While personal health goals vary, most nutrition experts advise limiting or avoiding certain dishes high in saturated fat, calories, and sodium. These include creamy sauces like alfredo, cheesy baked pasta dishes, and fried appetizers. The Tour of Italy, for instance, is a combination of three different entrees, making it one of the most calorie-dense items on the menu.

Conclusion

Dining at Olive Garden doesn't have to be a diet-buster. By choosing lighter entrees like the Herb-Grilled Salmon or Shrimp Scampi, opting for broth-based soups such as Minestrone, and being strategic with your unlimited sides, you can enjoy a flavorful Italian meal while staying on track with your nutritional goals. Customization, portion control, and mindful choices are your best allies for a guilt-free and delicious dining experience. For more detailed information on their menu, you can consult the official Olive Garden nutrition guide.

Frequently Asked Questions

For pasta dishes, Shrimp Scampi is one of the healthier choices due to its lighter garlic sauce, shrimp, and vegetables. You can further improve it by swapping the pasta for whole-grain linguine or steamed broccoli.

Yes, if ordered mindfully. Stick to one serving of Minestrone Soup and a single serving of the House Salad with dressing on the side. Avoid or limit the breadsticks and limit how much dressing you use.

The Herb-Grilled Salmon is a fantastic low-carb choice. Other options include grilled chicken or sirloin with a side of parmesan garlic broccoli instead of pasta.

Order sauces and dressings on the side, choose broth-based soups like minestrone, opt for grilled proteins, and limit the number of breadsticks you eat, as they all contribute significantly to sodium levels.

While delicious, each breadstick adds 140 calories and contributes to the overall sodium content of your meal. They can be enjoyed in moderation but should be limited if you're watching your calorie intake.

Avoid entrees with creamy, rich sauces like Alfredo, heavily cheesy or baked pastas like the Tour of Italy, and fried appetizers. These are typically the highest in calories, saturated fat, and sodium.

The Strawberry and White Chocolate Cake Dolcini is a small, light dessert at just 190 calories.