olive garden keto options

Top 11 Keto Olive Garden Options to Order on a Low Carb Diet

Despite serving mainly Italian-inspired dishes, eating keto at Olive Garden is possible.

To eat low carb at Olive Garden you’ll have to skip any pasta and breadsticks. The good news is there are delicious alternatives.

Keto Olive Garden options include grilled chicken, salmon, salad, and broccoli among other choices. They also offer Italian dressing and marinara sauce which won’t skyrocket your carb count.

Here are the best low carb Olive Garden options and how to order them.

Grilled Chicken and Steamed Broccoli

A side of grilled chicken breast contains 150 calories, 5g fat, <1g carbohydrates, <1g fiber, and 27g protein.

Order this with a side of steamed broccoli, which contains 35 calories, 0g fat, 7g total carbs (3g net), 4g fiber, and 4g protein.

If you order these together, you’ll have a meal with around 3 or 4 grams of net carbs. You can even ask for two sides of chicken to bump up the protein.

How to order: ask for a side of grilled chicken (or steak) and a side of steamed broccoli. 

Meatballs

A side order of meatballs (you get three) has 480 calories, 40g fat, 7g carbs, 3g fiber, 23g protein, and 4g net carbs.

Order this with a side of steamed broccoli for an additional 3g net carbs or seasoned parmesan garlic broccoli which has 5g net carbs.

How to order: ask for a side of meatballs with broccoli.

Sautéed Shrimp

You can order plain sautéed shrimp and add either broccoli or salad to make it a meal. Sautéed shrimp contains 170 calories, 3.5g fat,1g carbs, and 33g protein.

Order this with a side of steamed broccoli for an additional 3g net carbs or seasoned parmesan garlic broccoli which has 5g net carbs.

How to order: ask for sautéed shrimp with broccoli or side salad (no croutons).

Herb Grilled Salmon

This dish features a grilled salmon fillet topped with garlic herb butter. It’s served with a side of parmesan garlic broccoli. In fact, this dish is very popular and you can order it at many Italian restaurants.

It contains 460 calories, 29g fat, 9g carbs (4g net), 5g fiber, and 45g protein.

How to order: To be true to the low carb diet, ask for the herb grilled salmon fillet.

House Salad Without Croutons

Olive Garden doesn’t offer salad entrees like some restaurants do. However, you can get creative and create your own.

Order a house salad without croutons. This will contain 110 calories, 8g fat, 7g carbs (5g net), 2g fiber, and 2g protein.

From here, you can order a side of the meat of your choice, such as grilled chicken or steak. Opt for a low-carb dressing, such as ranch, Caesar, or olive oil and vinegar. 

How to order: ask for a house salad without croutons with a side order of grilled meat. Ask for ranch, Caesar dressing, or oil and vinegar as your dressing instead of Italian. 

Salmon Piccata

This dish comes with grilled salmon topped with lemon garlic butter sauce, capers, and sun-dried tomatoes with a side of parmesan-crusted zucchini. 

The lunch portion contains 360 calories, 21g fat, 11g carbs (9g net carbs), 2g fiber, and 32g protein.

The dinner size contains 510 calories, 26g fat, 12g carbs (9g net carbs), 3g fiber, and 59g protein.

To lower the carbs, leave the parmesan crusted zucchini.

How to order: ask for a lunch or dinner size of the salmon piccata. 

Grilled Chicken Margherita

The grilled chicken Margherita comes with two grilled chicken breasts topped with tomatoes, mozzarella, basil pesto, and a lemon garlic sauce. It’s served with parmesan-crusted zucchini. 

A lunch-size portion contains 380 calories, 23g fat, 10g carbs (8g net carbs), 2g fiber, and 35g protein.

The dinner portion contains 550 calories, 29g fat, 12g carbs (8g net carbs), 4g fiber, and 63g protein.

How to order: ask for a lunch or dinner size chicken Margarita. Sub out the parmesan-crusted zucchini for steamed broccoli to save carbs. 

Zoodles with Alfredo Sauce

So few restaurants offer options to eat keto so easily! A plain order of zoodles contains 40 calories, 0.5 grams of fat, 7 grams of carbs (5 grams net carbs), 2 grams of fiber, and 3 grams of protein.

A side order of alfredo sauce contains 440 calories, 43 grams of fat, 5 grams of carbs, and 8 grams of protein. If you order the two together, you’d get a dish with 480 calories and 10 grams of net carbs.

Alternatively have Marinara sauce instead for 4g extra carbs and a total of 9g carbs.

Add a portion of sauteed shrimp or grilled chicken for only 1 gram net carbs extra.

How to order: ask for plain zoodles with a side of alfredo or marinara sauce. 

Zuppa Toscana

Most of the soups at Olive Garden contains pasta. The Zuppa Toscana soup does not. It contains spicy Italian sausage, kale, and russet potatoes in a cream-based broth.

This is not our most recommended option due to the potatoes, but you do get your leafy greens and some protein.

One bowl contains 220 calories, 15g fat, 15g carbs (13g net carbs), 2g fiber, and 7g protein. To lower the carbs, don’t eat the potato chunks (if you can resist).

How to order: ask for a bowl of Zuppa Toscana soup. Hold any breadsticks or crackers that come with the soup. Order a side of their famous house salad to make the ultimate keto friendly meal.

Tuscan Sirloin

The Tuscan sirloin from the gluten-sensitive menu comes with a 6 ounces sirloin steak topped with herb garlic butter, steamed broccoli, and mashed potatoes.

It contains 420 calories, 16 grams of fat, 26 grams of carbs (19 grams net carbs), 7 grams of fiber, and 46 grams of protein.

You can reduce the carbs to less than 5g net carbs by asking for no potatoes.

How to order: ask for the 6-ounce Tuscan sirloin with no potatoes and double broccoli. 

Italian Sausage Links

A side order of two Italian sausage links and add either broccoli or salad to make it a meal. The sausage links (two) have 470 calories, 39g fat, 2g carbs, and 27g protein.

Order this with a side of steamed broccoli for an additional 3g net carbs or seasoned parmesan garlic broccoli which has 5g net carbs.

How to order: ask for a side of sausage links with broccoli.


Conclusion

It’s hard to find a dish at Olive Garden that does not contain pasta or bread. We recommend sticking with grilled meat or fish and a side salad or steamed broccoli to keep it low-carb.

Olive Garden has a grilled salmon dish that contains 4 grams of net carbs. You can also order pasta with zucchini noodles instead of traditional noodles. 

Avoid starchy sides, such as endless breadsticks and pasta. Stick with water, coffee, or unsweetened tea instead of soda or alcohol.

More Low Carb Restaurant Guides:

low carb olive garden

*Photo by jetcityimage2 – depositphotos

Top 11 Keto Olive Garden Options to Order on a Low Carb Diet
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