Best Keto Options at Olive Garden: Complete Low-Carb Dining Guide

When following a ketogenic diet, dining at Italian restaurants like Olive Garden might seem challenging at first. With their famous unlimited breadsticks, pasta dishes, and carb-heavy menu items, you might wonder if it’s even possible to maintain your low-carb lifestyle while enjoying a meal there.

The good news? Olive Garden actually offers numerous keto-friendly options that can help you stay within your daily carbohydrate limits while still enjoying a delicious Italian-inspired meal. Whether you’re meeting friends for lunch or celebrating a special occasion, you don’t have to sacrifice your dietary goals.

Most people following a ketogenic diet aim to consume fewer than 50 grams of total carbohydrates or 25 grams of net carbs (total carbs minus fiber) per day. This guide will walk you through the best keto options at Olive Garden, complete with nutritional information and practical ordering tips.

Understanding Keto Dining at Olive Garden

Before diving into specific menu items, it’s important to understand what makes a meal keto-friendly. The ketogenic diet emphasizes high fat, moderate protein, and very low carbohydrate intake. This macronutrient ratio helps your body enter and maintain a state of ketosis, where it burns fat for fuel instead of glucose.

At Olive Garden, you’ll need to navigate around the obvious high-carb items like pasta, breadsticks, and desserts. However, the restaurant offers several protein-rich entrees and vegetable sides that fit perfectly within keto guidelines. The key is knowing what to order and how to customize your meal.

Best Keto Soup Options at Olive Garden

Zuppa Toscana Soup

Among Olive Garden’s soup selections, Zuppa Toscana stands out as the most keto-friendly choice. This hearty soup features Italian sausage, kale, and potatoes in a rich, creamy broth that provides satisfying fats and flavor.

One serving of Zuppa Toscana contains:

• Calories: 220
• Fat: 15 grams
• Protein: 7 grams
• Total carbs: 15 grams
• Fiber: 2 grams
• Net carbs: 13 grams

While 13 grams of net carbs might seem moderate, this soup offers a better fat-to-carb ratio than other soup options, making it more suitable for maintaining ketosis. The creamy broth and Italian sausage provide the healthy fats that are essential for a ketogenic diet.

Pasta Fagioli Soup

Pasta Fagioli is a traditional Italian soup made with ground beef, beans, tomatoes, and small pasta pieces. While it contains the same net carb count as Zuppa Toscana, it’s slightly lower in fat and calories.

Nutritional breakdown per serving:

• Calories: 150
• Fat: 5 grams
• Protein: 8 grams
• Total carbs: 16 grams
• Fiber: 3 grams
• Net carbs: 13 grams

This soup can work for keto if you’re carefully monitoring your carb intake throughout the day. Consider pairing it with a high-fat entree to balance your macronutrients.

Minestrone Soup

Olive Garden’s Minestrone is a vegetable-based soup that’s light and vegan-friendly. It contains a mix of vegetables, beans, and pasta in a tomato broth.

One serving provides:

• Calories: 110
• Fat: 1 gram
• Protein: 5 grams
• Total carbs: 17 grams
• Fiber: 4 grams
• Net carbs: 13 grams

While technically within keto limits for net carbs, this soup lacks the protein and fat content necessary for a satisfying keto meal. If you choose this option, you’ll definitely need to add additional protein to make it more substantial.

Keto-Friendly Salad Options

House Salad Without Croutons

Olive Garden’s signature house salad is an excellent keto choice when you make a simple modification: skip the croutons. The salad features fresh lettuce, tomatoes, onions, black olives, and pepperoncini peppers.

When paired with Signature Italian Dressing and no croutons, one serving contains:

• Calories: 110
• Fat: 8 grams
• Protein: 2 grams
• Total carbs: 7 grams
• Fiber: 2 grams
• Net carbs: 5 grams

This salad is perfect as an appetizer or side dish. The Italian dressing is naturally low in carbs and adds healthy fats to your meal. Just remember to politely decline the breadsticks that typically accompany it.

Top Keto Entrees at Olive Garden

Grilled Chicken Margherita

The Grilled Chicken Margherita is arguably the best keto option on Olive Garden’s menu. This generous dish features two grilled chicken breasts topped with melted mozzarella cheese, fresh pesto, lemon garlic sauce, and tomatoes, served with a side of steamed broccoli.

The complete dish (with two chicken breasts) provides:

• Calories: 540
• Fat: 27 grams
• Protein: 65 grams
• Total carbs: 14 grams
• Fiber: 6 grams
• Net carbs: 8 grams

This meal offers an excellent macronutrient profile for keto dieters. The high protein content will keep you satisfied, while the moderate fat and low net carbs make it easy to stay in ketosis. The portion is large enough that you might even split it into two meals.

Herb-Grilled Salmon

Salmon is naturally rich in omega-3 fatty acids and protein, making it an ideal choice for ketogenic eating. Olive Garden’s Herb-Grilled Salmon features a perfectly grilled fillet topped with garlic herb butter and served with broccoli.

Nutritional information per serving:

• Calories: 460
• Fat: 29 grams
• Protein: 45 grams
• Total carbs: 8 grams
• Fiber: 5 grams
• Net carbs: 3 grams

With only 3 grams of net carbs, this is one of the lowest-carb options available at Olive Garden. The herb butter adds delicious flavor and extra healthy fats, while the salmon provides high-quality protein and omega-3s that support overall health and ketosis.

Sirloin Steak (Without Pasta)

The 6-ounce sirloin steak from Olive Garden’s gluten-sensitive menu typically comes with pasta, but you can easily request broccoli as a substitute. This simple swap dramatically reduces the carb count while adding nutrient-dense vegetables to your meal.

When ordered with broccoli instead of pasta, this dish contains:

• Calories: 310
• Fat: 12 grams
• Protein: 46 grams
• Total carbs: 8 grams
• Fiber: 4 grams
• Net carbs: 4 grams

This straightforward meal is perfect for those who prefer simple, uncomplicated dishes. The steak provides substantial protein with moderate fat, and the broccoli adds fiber and essential vitamins.

Smart Ordering Strategies for Keto at Olive Garden

Customizing Your Order

Don’t be afraid to ask for modifications. Most restaurants, including Olive Garden, are happy to accommodate dietary requests. Here are some effective strategies:

• Substitute vegetables for pasta: Any pasta dish can potentially be made keto-friendly by requesting broccoli or another low-carb vegetable instead of noodles. You’ll get the delicious sauce and protein without the excess carbohydrates.
• Request extra vegetables: Adding extra broccoli or other low-carb vegetables increases the nutrient density and fiber content of your meal without significantly impacting your carb count.
• Ask for sauces on the side: This gives you control over how much you consume, helping you manage hidden sugars and carbs that might be in certain sauces.
• Skip the breadsticks: While tempting, breadsticks can quickly derail your ketogenic goals. Politely ask your server not to bring them to your table.

Building a Complete Keto Meal

You can create a satisfying keto-friendly meal at Olive Garden by combining different menu items strategically:

• Start with salad: Begin with the house salad (no croutons) with Italian dressing for 5 grams of net carbs.
• Add soup if desired: If you’re still hungry, a cup of Zuppa Toscana adds 13 more grams of net carbs, bringing your total to 18 grams before your entree.
• Choose a protein-rich entree: Opt for the herb-grilled salmon (3g net carbs) or another low-carb main dish.
• Stay hydrated: Choose water, unsweetened tea, or black coffee instead of sweetened beverages.

Boosting Protein and Fat Content

If you find that your chosen soup or salad doesn’t provide enough protein or fat, consider these additions:

• Request a side of grilled chicken, shrimp, or steak to add to your salad
• Ask for extra cheese on your salad or entree
• Add olive oil to your vegetables for extra healthy fats
• Request butter or cream-based sauces instead of tomato-based options

What to Avoid at Olive Garden on Keto

While there are plenty of keto-friendly options, certain menu items should be avoided entirely:

• All pasta dishes: Traditional pasta is extremely high in carbohydrates and will quickly exceed your daily limit.
• Breadsticks: These unlimited starters are delicious but contain refined carbs that will kick you out of ketosis.
• Breaded items: Chicken Parmesan, fried calamari, and other breaded dishes are coated in high-carb breading.
• Risotto: This rice-based dish is too high in carbs for a ketogenic diet.
• Desserts: Tiramisu, cheesecake, and other sweets are loaded with sugar and carbohydrates.
• Sweetened beverages: Soda, sweet tea, and alcoholic drinks with mixers contain hidden sugars.

Navigating Hidden Carbs

Even when ordering seemingly keto-friendly items, be aware of potential hidden carbs:

• Sauces and dressings: Some contain added sugar or cornstarch as thickeners. When in doubt, ask your server about ingredients or request sauces on the side.
• Marinades: Grilled items may be marinated in sugar-containing solutions. Ask if your protein can be prepared without marinade or with a simple olive oil and herb preparation.
• Vegetables: While vegetables are healthy, some contain more carbs than others. Potatoes, corn, and carrots are higher in carbs, while broccoli, spinach, and green beans are lower.

Tips for Social Dining Success

Dining at Olive Garden with friends or family while maintaining your ketogenic lifestyle doesn’t have to be stressful. Here are some tips for success:

• Review the menu beforehand: Check Olive Garden’s online menu and nutrition information before you go so you can make informed decisions without pressure.
• Eat a small keto snack first: Having a handful of nuts or some cheese before you go can prevent extreme hunger and reduce temptation.
• Focus on conversation: Remember that dining out is about more than just food. Enjoy the company and experience.
• Don’t explain unless asked: You don’t need to announce your dietary choices to everyone. Simply order what works for you.
• Be confident in your choices: Don’t let others pressure you into eating foods that don’t align with your goals.

Nutritional Considerations for Long-Term Keto Success

While dining at Olive Garden occasionally fits into a ketogenic lifestyle, it’s important to maintain nutritional balance:

• Track your macros: Use a food tracking app to ensure you’re meeting your daily fat, protein, and carb targets.
• Stay hydrated: Restaurant meals are often high in sodium, so drink plenty of water to stay hydrated and support kidney function.
• Consider your whole day: If you know you’ll be dining out, plan your other meals accordingly to stay within your carb limits.
• Prioritize whole foods: While restaurant meals can be keto-friendly, they shouldn’t make up the majority of your diet. Focus on whole, unprocessed foods most of the time.

Making Keto Sustainable

One of the challenges of any restrictive diet is maintaining it long-term, especially in social situations. The ability to find keto options at popular restaurants like Olive Garden makes the diet more sustainable and practical for everyday life.

Remember that occasional flexibility won’t derail your progress entirely. If you occasionally consume slightly more carbs than planned, simply return to your regular keto eating pattern at your next meal. Sustainability comes from finding a balance that works for your lifestyle, not from perfection.

Frequently Asked Questions

Can I have the breadsticks if I’m on keto?

Unfortunately, Olive Garden’s famous breadsticks are not keto-friendly. Each breadstick contains approximately 25 grams of carbohydrates, which could use up your entire daily carb allowance. It’s best to politely decline them when they’re offered.

What’s the best drink choice at Olive Garden for keto?

The best beverage choices are water (plain or sparkling), unsweetened iced tea, hot tea, or black coffee. If you want an alcoholic beverage, dry wines and spirits without mixers are lower in carbs than beer or cocktails, but alcohol can temporarily slow ketosis.

Can I customize any pasta dish to be keto-friendly?

Yes! You can ask your server to substitute the pasta with broccoli or another low-carb vegetable. You’ll still get the sauce and protein from the dish without the high-carb pasta. Be aware that some sauces may contain added sugars, so cream-based sauces are typically better than tomato-based ones for keto.

How do I calculate net carbs?

Net carbs are calculated by subtracting the fiber content from the total carbohydrates. For example, if a dish has 14 grams of total carbs and 6 grams of fiber, it contains 8 grams of net carbs. Net carbs represent the carbohydrates that your body actually digests and that impact blood sugar levels.

Is the salad dressing at Olive Garden keto-friendly?

The Signature Italian Dressing is relatively low in carbs, making it a good choice for keto. However, creamy dressings like ranch or Caesar may be even better options as they typically contain more fat. Avoid sweet dressings like raspberry vinaigrette, which contain added sugars.

Conclusion

Following a ketogenic diet at Olive Garden is not only possible but can also be delicious and satisfying. By focusing on protein-rich entrees like the Grilled Chicken Margherita or Herb-Grilled Salmon, requesting vegetable substitutions for pasta, and being mindful of hidden carbs in sauces and dressings, you can enjoy dining at this popular Italian restaurant while maintaining ketosis.

The key to success is planning ahead, knowing what to order, and not being afraid to request modifications. Most restaurant staff are happy to accommodate reasonable requests, and Olive Garden offers enough flexibility in its menu to create satisfying keto-friendly meals.

Remember that sustainable healthy eating isn’t about perfection—it’s about making informed choices that support your goals while still allowing you to enjoy social dining experiences. With the information in this guide, you can confidently navigate Olive Garden’s menu and stay on track with your ketogenic lifestyle.

Whether you’re new to keto or a seasoned veteran of the diet, these strategies will help you make the most of your Olive Garden dining experience without compromising your nutritional goals. Enjoy your meal knowing that you’re nourishing your body with foods that support your health and wellness journey.

Sources:

• Mayo Clinic – Ketogenic Diet: Is the ultimate low-carb diet good for you?
• National Center for Biotechnology Information – Ketogenic Diet for Obesity: Friend or Foe?
• Johns Hopkins Medicine – Ketogenic Diet: What You Need to Know
• Harvard T.H. Chan School of Public Health – Diet Review: Ketogenic Diet for Weight Loss
• American Heart Association – Carbohydrates
• Academy of Nutrition and Dietetics – What is the Ketogenic Diet