What's the healthiest thing to eat at Olive Garden? A Nutritionist's Guide

According to nutrition experts, the Herb-Grilled Salmon is one of the most balanced and nutrient-rich main courses on the Olive Garden menu. This article navigates the menu to help you find more smart, healthy meal choices.

Quick Summary

This guide explores the best menu items at Olive Garden for a healthier meal, covering soups, salads, and customizable entrees. It includes practical tips and what to avoid to stay on track with your nutritional goals.

Key Points

• Choose lean protein: Opt for Herb-Grilled Salmon, Shrimp Scampi, or Grilled Chicken Margherita for a protein-rich entree.

• Start with a lighter soup or salad: The Minestrone Soup and House Salad with light dressing are excellent, low-calorie starters.

• Control your portions: Request a lunch-sized portion or take half of your meal home immediately to manage calorie intake.

• Modify your meal: Ask for sauces and dressings on the side and swap out starchy sides for steamed vegetables like broccoli.

• Beware of creamy and fried items: Avoid high-calorie dishes featuring cream-based sauces (like Alfredo) and fried items (like appetizers).

• Customize your pasta: Use the "Create Your Own Pasta" option to select whole-grain pasta, marinara sauce, and lean protein.

Navigating the Olive Garden Menu for a Healthier Meal

Eating healthy doesn't mean you have to skip dining out at your favorite Italian restaurant. While Olive Garden is known for its indulgent, generously portioned dishes, the menu also offers plenty of options that can fit into a balanced diet. With a bit of knowledge and a few smart modifications, you can enjoy a delicious and satisfying meal without derailing your health goals. The key is knowing which dishes to prioritize and how to customize your order to reduce excess calories, fat, and sodium.

Soups and Salads: A Healthy Start

Starting your meal with a soup or salad is one of the best strategies for managing your portion size and nutritional intake. Choosing a lighter first course helps fill you up on fewer calories and more nutrients, leaving less room for heavier entrees.

• Minestrone Soup: This vegetable-packed soup is a fantastic choice, made with fresh vegetables, beans, and pasta in a light tomato broth. A single serving is typically around 110 calories.
• House Salad with Light Italian Dressing: The house salad, when ordered with the low-fat Italian dressing and no croutons, is a solid choice. Skip the croutons and ask for the dressing on the side to control how much you use.
• Pasta e Fagioli: Made with white and red beans, ground beef, tomatoes, and tubetti pasta in a savory broth, this soup is another option that provides a good source of protein and fiber.

Light and Lean Entrees

When it comes to the main course, focusing on grilled proteins, vegetables, and lighter sauces is your best bet.

• Herb-Grilled Salmon: Considered by many dietitians to be the best and healthiest choice on the menu, this dish features a grilled salmon fillet served with parmesan garlic broccoli. For an even lighter version, you can ask for the garlic herb butter to be left off. Salmon is rich in healthy omega-3 fatty acids, which are beneficial for heart and brain health.
• Shrimp Scampi: This is a lighter pasta dish, with shrimp sautéed in a garlic sauce and tossed with asparagus, tomatoes, and angel hair pasta. It offers satiating protein with a lower calorie count compared to creamy pasta dishes.
• Grilled Chicken Margherita: A tasty entree featuring grilled chicken breasts topped with tomatoes, mozzarella, and basil pesto. Served with parmesan garlic broccoli, it provides a high-protein, flavorful meal.

Build Your Own Healthy Pasta

Olive Garden's "Create Your Own Pasta" option gives you maximum control over your meal's nutrition. By making strategic choices, you can build a delicious pasta dish that is much healthier than many standard menu items.

To build a healthy pasta meal:

1. Choose your pasta: Opt for whole-grain linguine if available, as it offers more fiber. Otherwise, angel hair or spaghetti are decent choices.
2. Select a sauce: The traditional Marinara sauce is the lowest in calories and fat compared to the creamy options.
3. Add a protein: Sautéed shrimp or grilled chicken are excellent lean protein additions.
4. Load up on veggies: Ask for extra vegetables to boost your fiber and nutrient intake. Olive Garden often has steamed broccoli available as a side.

Smart Ordering Strategies

Even when ordering a standard menu item, you can make simple modifications to improve its nutritional value:

• Ask for dressings and sauces on the side: This allows you to control the amount you add to your meal.
• Substitute sides: Swap starchy sides like fettuccine alfredo for steamed vegetables, such as parmesan garlic broccoli.
• Practice portion control: Request a to-go container at the beginning of your meal and put half of your entree away immediately. Opting for a lunch-sized portion is another great way to manage serving size.
• Limit the breadsticks: While tempting, the unlimited breadsticks can quickly add up in calories and sodium. Stick to one or two and enjoy them mindfully.

Healthiest vs. Less Healthy Olive Garden Dishes

To help illustrate the impact of your choices, here is a comparison of some popular Olive Garden menu items based on standard nutritional data.

Item	Typical Calories	Sodium (mg)	Notes
Herb-Grilled Salmon	~460-490	Variable	High in protein and healthy fats. Ask for no butter for fewer calories.
Minestrone Soup	~110	Variable	Low-calorie, vegetable-based starter.
Shrimp Scampi	~510	~960	Lower-calorie pasta with lean protein. Check sodium.
Spaghetti with Marinara	~340 (Lunch)	~1280 (Dinner sauce)	A simple, customizable pasta choice. Good for portion control.
Fettuccine Alfredo	~1200+ (With Chicken)	~1950 (With Chicken)	High in fat, saturated fat, and sodium from the creamy sauce.
Tour of Italy	~1400+	~2800+	Combines three high-calorie dishes, making it one of the heaviest options.

What to Avoid (or Modify Heavily)

For a healthier dining experience, consider avoiding or heavily modifying these common culprits:

• Cream-based Sauces: The Alfredo sauce is a major source of calories and fat. Avoid dishes like Fettuccine Alfredo and Chicken Alfredo.
• Fried Appetizers: Dishes like Fried Mozzarella and Lasagna Fritta are high in calories, saturated fat, and sodium.
• Giant Combinations: The Tour of Italy and similar platter options are designed for indulgence and contain an entire day's worth of calories and sodium in one sitting.
• Cheese Grating: That delicious tableside cheese can add a surprising number of calories and sodium. Say "no" or "when" sparingly.

Conclusion

Eating at Olive Garden while maintaining a healthy lifestyle is entirely achievable with informed decisions. Prioritizing grilled fish and chicken, starting with vegetable-based soups and salads, and customizing your pasta with lean proteins and marinara are your best strategies. By controlling portions and being mindful of high-calorie items like creamy sauces and fried appetizers, you can enjoy the experience without the guilt. Remember, the official Olive Garden nutrition guide can help you make the best choices for your specific dietary needs.

Get the full picture:

For a detailed breakdown of nutritional information, including calories, sodium, and fat content for all menu items, you can consult Olive Garden's official nutrition guide directly on their website: https://media.olivegarden.com/en_us/pdf/olive_garden_nutrition.pdf.

Frequently Asked Questions

What is the lowest calorie entree at Olive Garden?

While options vary, the Herb-Grilled Salmon is frequently cited as one of the lowest-calorie and most nutritious entrees on the menu. Lunch-sized portions of spaghetti with marinara are also a very low-calorie choice.

Can I eat a keto or low-carb diet at Olive Garden?

Yes, you can. Focus on protein-based entrees like the Herb-Grilled Salmon or 6 oz. Sirloin with a side of steamed broccoli. Ask for sauces and dressings on the side and skip the pasta and breadsticks.

Are the Olive Garden breadsticks healthy?

The breadsticks themselves contain 140 calories each, and the calories can add up quickly with refills. For a healthier meal, it is best to limit your intake or skip them entirely.

Is the Minestrone Soup a healthy choice?

Yes, Minestrone Soup is one of the healthiest and lowest-calorie options, containing a mix of vegetables, beans, and pasta in a light tomato broth.

How can I make the Olive Garden salad healthier?

To make the house salad healthier, ask for no croutons and use the low-fat Italian dressing. You can also opt for a simple oil and vinegar dressing to reduce sodium.

Which Olive Garden dishes should I avoid if I want to eat healthier?

For a healthier meal, you should generally avoid items high in creamy sauces, such as Fettuccine Alfredo, as well as combination platters like the Tour of Italy, which are extremely high in calories and sodium.

Are there any healthy vegetarian options at Olive Garden?

Yes. The Minestrone Soup and House Salad (without croutons or cheese) are great choices. You can also build your own pasta with marinara sauce and steamed vegetables.