Eating healthy while dining out, especially at a restaurant famous for its hearty Italian-American fare like Olive Garden, might seem like a contradiction. However, with a little knowledge and a few clever substitutions, you can enjoy a satisfying meal that aligns with your nutritional goals. The key lies in navigating the menu and understanding what to look for—and what to avoid.
Healthiest Entrée Options: Seafood, Chicken, and Lighter Fare
When scanning the menu, look for dishes that feature lean protein, fresh vegetables, and lighter sauces. The "Tastes of the Mediterranean" section is often a good starting point, as these dishes are designed to be lower in calories and higher in vegetables.
Herb-Grilled Salmon: A perennial favorite among nutritionists, this entrée is a powerhouse of healthy fats and protein. It typically comes topped with garlic-herb butter and is served with parmesan-garlic broccoli. The salmon provides heart-healthy omega-3 fatty acids, and the broccoli is an excellent source of fiber and vitamins. For an even healthier option, request the dish with the garlic-herb butter on the side or omitted entirely.
Shrimp Scampi: Made with shrimp sautéed in a garlic sauce and tossed with angel hair pasta, tomatoes, and asparagus, this dish is another solid choice. It provides a good balance of protein and vegetables with a lighter sauce compared to cream-based alternatives. A simple modification for a lower-carb meal is to ask for the shrimp and sauce to be served over steamed broccoli or zucchini noodles instead of pasta.
Chicken Margherita: This option is lower in calories than many other chicken dishes. It features grilled chicken breast topped with fresh tomatoes, mozzarella, and a basil pesto lemon-garlic sauce, served with parmesan-garlic broccoli. Like the salmon, it’s a good source of lean protein and includes a side of vegetables.
The Time-Tested Soup and Salad Combo
Olive Garden's famous unlimited soup, salad, and breadsticks offer a customizable path to a healthier meal. The key is moderation and smart choices.
- Minestrone Soup: This is the most virtuous choice among the soup options. It’s a vegetable-heavy, tomato-based broth with pasta and beans, making it low in calories but rich in fiber. One serving is reported to contain around 110 calories.
- House Salad with Modifications: A single serving of the house salad is packed with crisp lettuce and other vegetables. However, the sodium and calorie counts can add up, especially with unlimited refills. To keep it healthy, ask for the dressing on the side and use it sparingly. Also, skip the croutons to cut down on carbs and sodium.
Remember to stick to just one serving of soup and salad to maintain control over your portion sizes. And, crucially, say no to the breadsticks, which are a significant source of empty calories, fat, and sodium.
Customizing Your Pasta: The 'Create Your Own' Strategy
For those who crave a classic pasta dish, the “Create Your Own Pasta” option allows for greater control over ingredients. The standard pasta dishes are often heavy on carbs and saturated fat, but this approach can yield a much healthier result.
- Choose Your Base: Opt for a whole-grain linguine if available, or substitute pasta entirely for steamed broccoli or zoodles (zucchini noodles).
- Select Your Sauce: Marinara is the lightest sauce option, while Alfredo and creamy mushroom sauces are high in fat and calories.
- Add Lean Protein: Top your pasta with grilled chicken or sautéed shrimp instead of meatballs or sausage, which are higher in calories and fat.
A Comparison of Healthy Entrées
To help visualize the best choices, here is a comparison of some of the healthier entrée options based on available nutrition information:
| Entrée | Calories | Fat (g) | Protein (g) | Key Health Benefits |
|---|---|---|---|---|
| Herb-Grilled Salmon | ~460 | ~28 | ~45 | Heart-healthy omega-3s, rich in protein |
| Shrimp Scampi | ~510 | ~20 | ~59 | Lean protein, light garlic sauce, veggies |
| Chicken Margherita | ~550 | ~29 | ~63 | Lean protein, high in veggies |
| Minestrone Soup (1 serving) | ~110 | ~1 | ~4 | High fiber, low-calorie, vegetable-rich |
| House Salad (w/o croutons, light dressing) | ~150 | ~10 | ~3 | High fiber, fresh vegetables |
Strategies for a Healthier Dining Experience
Beyond selecting specific dishes, a few simple strategies can make a significant difference.
- Modify your order: Don't hesitate to ask your server for modifications. Request sauces on the side, ask for extra vegetables, or have cheese omitted from your dish.
- Manage portion sizes: Olive Garden's portions can be quite large. Consider splitting an entrée with a dining companion or boxing up half your meal before you even start eating.
- Avoid the endless offer: While tempting, the endless pasta, soup, and salad offers encourage overeating. Stick to one sensible serving of a chosen healthy option.
- Hydrate wisely: Choose water or unsweetened iced tea instead of sugary sodas or flavored lemonades to avoid excess calories. Alcoholic beverages can also add up quickly.
- Skip the extras: Say no to the complimentary breadsticks and steer clear of heavy appetizers like fried mozzarella.
For more detailed nutritional information and allergen guides, you can visit the official Olive Garden nutrition page.
Conclusion
Ultimately, the healthiest thing to get at Olive Garden isn't a single dish, but an informed approach to your meal. By prioritizing lean proteins like grilled salmon or chicken, loading up on vegetables, and making smart substitutions with sauces and portion sizes, you can enjoy a satisfying Italian meal without compromising your diet. The key is to be proactive in your ordering and focus on balanced, whole-food options rather than deep-fried or cream-laden alternatives. With these tips, you can transform a night out into a healthy and enjoyable experience.
