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

October 30, 2025 •

4 min read

While the average American restaurant meal can contain well over 1,000 calories, it's possible to make smarter choices when dining out. For those wondering, What is the healthiest thing you can eat at Olive Garden? the good news is there are several delicious and nutritious options available.

Quick Summary

This guide reveals the most nutritious menu items at Olive Garden, including the Herb-Grilled Salmon and Minestrone Soup, and provides tips for customizing your meal to reduce calories and sodium.

Key Points

Start Smart: Begin your meal with minestrone soup and a house salad with light dressing on the side for fiber and nutrients.
Choose Lean Protein: Opt for grilled options like Herb-Grilled Salmon or Grilled Chicken Margherita over fried or heavy sauces to reduce fat and calories.
Customize Your Pasta: Utilize the 'Create Your Own Pasta' menu with whole-grain linguine and marinara sauce to control your meal's nutritional content.
Manage Sauces and Dressings: Always request dressings and sauces on the side to monitor and minimize high-calorie additions.
Mind Portion Sizes: Be mindful of the large portion sizes by asking for a to-go box and packing half of your meal before you start eating.
Limit the Extras: Go easy on or skip the endless breadsticks to avoid unnecessary calories and sodium.
Hydrate Wisely: Choose water or unsweetened iced tea instead of sugary beverages to avoid empty calories.

Dining at Olive Garden doesn't have to derail your nutrition goals. By making informed choices, prioritizing specific menu items, and customizing your order, you can enjoy a flavorful and satisfying meal that aligns with a healthy diet. The secret is to bypass the most calorie-dense dishes in favor of lighter alternatives and smart swaps.

The Healthiest Menu Items at Olive Garden

When reviewing the Olive Garden menu with health in mind, certain items consistently rise to the top. These dishes are characterized by lower calorie counts, lean protein sources, and inclusion of vegetables.

Herb-Grilled Salmon

The Herb-Grilled Salmon is frequently cited by nutrition experts as one of the best choices on the menu. Salmon is an excellent source of protein and heart-healthy omega-3 fatty acids, which offer anti-inflammatory benefits. Served with parmesan-garlic broccoli, this entree provides a well-balanced meal. For an even healthier version, you can request that the garlic-herb butter topping be left off.

Minestrone Soup and House Salad

An excellent and classic starter, the combination of minestrone soup and the house salad is a great option. The minestrone soup is packed with vegetables, beans, and fiber, and is relatively low in calories. To keep the salad light, request the dressing on the side and use it sparingly, or opt for the low-fat Italian dressing. Skip the croutons and limit your intake of the complimentary breadsticks. This combination is a fantastic way to fill up on nutrients before your main course arrives.

Shrimp Scampi

For a flavorful and relatively low-calorie pasta option, the Shrimp Scampi is a strong contender. With sautéed shrimp, asparagus, tomatoes, and angel hair pasta in a light garlic sauce, it offers a good amount of protein and essential nutrients. Requesting a full portion of steamed broccoli instead of a full portion of pasta can further reduce the calorie and carb count while adding more vegetables.

Chicken Margherita

Part of the Mediterranean-inspired menu, the Grilled Chicken Margherita features grilled chicken breasts topped with fresh mozzarella, basil pesto, and tomatoes. It's a lean protein dish served with parmesan-garlic broccoli and offers substantial protein with fewer calories than many of the classic pasta dishes.

How to Customize Your Order for Better Nutrition

Beyond selecting a healthier base dish, smart customizations can make a huge difference in your meal's overall nutritional impact. Many of Olive Garden's dishes can be modified to be healthier without sacrificing flavor.

Utilize the 'Create Your Own Pasta' Option

The 'Create Your Own Pasta' feature is a fantastic tool for taking control of your meal. By mixing and matching ingredients, you can build a dish that suits your dietary needs. For example:

Choose a base: Opt for whole-grain linguine for more fiber.
Select a sauce: Go for a tomato-based marinara sauce instead of cream-based options like alfredo.
Add protein: Top your pasta with grilled chicken or sautéed shrimp for lean protein.
Incorporate vegetables: Request extra vegetables like sautéed spinach, roasted bell peppers, or steamed broccoli to boost fiber and nutrients.

Smart Ordering Strategies

Control the dressings and sauces: Always ask for dressings and sauces on the side. This simple step allows you to control how much you consume, significantly reducing calories and fat.
Prioritize grilled over fried: Avoid breaded and fried items like Chicken Parmigiana in favor of grilled proteins, which are much lower in calories and fat.
Go easy on the extras: Limit yourself to one breadstick, or skip them entirely. The endless breadsticks and dipping sauces can quickly add significant and unnecessary calories to your meal.
Portion control: Ask for a to-go box when your food arrives and immediately put half of your entree away. This helps manage the restaurant's typically large portion sizes.
Drink wisely: Choose water, unsweetened iced tea, or another zero-calorie beverage instead of sugary drinks.

Comparison Table: Healthy vs. Indulgent Choices


Menu Item	Calories	Fat (g)	Sodium (mg)	Notes
Herb-Grilled Salmon (with broccoli, no butter)	~460	~28	~570	Rich in protein and omega-3s.
Minestrone Soup (1 serving)	110	1	810	High in veggies and fiber.
House Salad (with Light Dressing)	~100	~2	~410	Nutrient-dense, add dressing sparingly.
Shrimp Scampi (dinner)	510	20	960	Lean protein with vegetables.
Fettuccine Alfredo (dinner)	1,490	94	1,950	Very high in calories, fat, and sodium.
Tour of Italy	1,550	98	3,150	Extremely high calories and sodium.

Conclusion: Mindful Dining at Olive Garden

While Olive Garden is famous for its rich and hearty Italian fare, it is entirely possible to have a delicious and healthy meal. The key is to be mindful of your choices from start to finish. Starting with a vegetable-based soup and a light salad provides a foundation of fiber and nutrients, helping you feel full. Opting for grilled proteins like salmon, chicken, or shrimp over fried or cream-based alternatives significantly reduces calorie and fat intake. Customizing a 'Create Your Own Pasta' dish with whole-grain pasta, marinara sauce, and extra vegetables is another excellent strategy. By controlling portions and being aware of high-sodium options, you can enjoy a satisfying Italian dinner that fits your nutritional plan.

For more detailed nutritional information, you can always review the official Olive Garden nutritional guide.

Frequently Asked Questions

The lowest calorie soup at Olive Garden is the Minestrone, which is a vegetable-based soup that has only 110 calories per serving.

Yes, the house salad can be a healthy option, especially if you get the light Italian dressing on the side and skip the croutons. A single serving with light dressing is around 100 calories.

For a low-carb meal, you can order grilled protein options like Herb-Grilled Salmon or a 6-oz Sirloin, requesting extra steamed vegetables instead of pasta or potatoes. You should also skip the breadsticks and croutons.

No, not all pasta dishes are unhealthy. You can make smarter choices by ordering from the 'Create Your Own Pasta' menu and selecting whole-grain linguine with a lighter, tomato-based sauce like marinara instead of a heavy, cream-based one.

You should avoid the most calorie-dense entrees, which include Fettuccine Alfredo, the Tour of Italy, and dishes with heavy cream-based sauces, as they are typically very high in calories, saturated fat, and sodium.

The Shrimp Scampi is considered one of the healthier pasta dishes at Olive Garden, with a lower calorie count and lean protein from the shrimp. It's even healthier when paired with a side of steamed vegetables.

To reduce sodium, choose broth-based soups over creamy ones, request dressings and sauces on the side, limit your breadstick intake, and focus on simple, grilled proteins and vegetables.