Does Olive Garden Have Keto-Friendly Options? Quick Guide
Ordering keto at a pasta-centric chain might sound impossible, but with a little menu savvy you can leave Olive Garden feeling satisfied, not carb-bombed. Below is a concise, up-to-date roadmap—based on the latest 2025 menu data and nutrition PDFs—to help you stay under 25 g net carbs without nibbling sad lettuce leaves. 🍝➡️🥦
1. Know Your Keto Numbers Before You Walk In
A classic ketogenic approach keeps daily carbs under about 20–50 g total (or 25 g net). Most Olive Garden entrées start north of 60 g carbs, so success hinges on trimming starchy sides, sauces, and hidden sugars. The chain’s publicly posted nutrition PDF lets you preview macro bombs and low-carb gems before you leave home.
2. Keto Pitfalls to Avoid
Breadsticks – one stick packs roughly the entire day’s carb allotment.
Standard pasta – even a “lighter” lunch portion can top 80 g carbs.
Croutons & crispy toppings – ask to nix them from salads.
Sweet sauces (marinara, alfredo) – delicious, but the flour-thickened roux pushes carbs up fast.
Skipping these four culprits frees your carb budget for protein and healthy fats.
3. Ready-to-Order Entrées Under ~15 g Net Carbs
Olive Garden keeps a handful of low-carb dishes year-round. Pair any of these with steamed broccoli (4 g net) in place of pasta or potatoes for a filling, keto-compliant plate:
Herb-Grilled Salmon – 460 calories, high in omega-3s, only minimal carbs when served without the lemon-butter drizzle.
Chicken Margherita (no pesto glaze) – grilled chicken breast, melted mozzarella, fresh tomato basil topping. Hold the drizzle to shave the carbs down to keto range.
Shrimp Scampi à la carte – request the shrimp sautéed in garlic-butter and served over zucchini instead of linguine. The protein-heavy shrimp clocks in near 1 g carb each.
Gluten Sensitive Rotini with Grilled Chicken (no pasta swap) – order the grilled chicken and veggies only, skipping the rotini completely.
Minestrone Soup Swap-Out – if you want soup, ask for extra broth and vegetables while leaving out the beans and small-pasta pieces to land under 8 g carbs.
Healthline’s review of Olive Garden’s menu highlights that each of these picks can sit comfortably below 25 g total carbs when stripped of starchy sides.
4. Zoodles Primavera: The House “Pasta” Hack
Good news for zucchini-noodle fans: Olive Garden brought back Zoodles Primavera under its “Tastes of the Mediterranean” banner. Spiralized zucchini stands in for traditional pasta, cutting carbs dramatically. The full dish still contains a light basil cream sauce and sautéed veggies, landing around 570 calories—so keto diners should:
Ask for the sauce on the side (it’s roux-thickened).
Add grilled chicken (+2 carbs) or shrimp (+1 carb) for extra fat and protein.
With those tweaks, most people can enjoy a generous portion for roughly 10–12 g net carbs.
5. Build-Your-Own Keto Plate
If nothing listed grabs you, construct a custom order:
Choose a protein – grilled chicken breast, Italian sausage link, salmon fillet, or shrimp skewer.
Pick two non-starchy sides – steamed broccoli, sautéed spinach, or extra garden salad (no croutons).
Add healthy fats – drizzle with extra-virgin olive oil and ask for grated parmesan at the table.
Spice it smart – sprinkle red pepper flakes or fresh lemon; avoid sugary balsamic glazes.
Natural Force’s recent low-carb Olive Garden guide confirms these à-la-carte swaps keep carbs firmly in single digits.
6. Sauces & Dressings: Hidden Sugar Alert
Many diners blow ketosis on sauce alone. Use this cheat sheet:
Safe bets – olive oil & red-wine vinegar, melted butter, garlic-herb seasoning, lemon wedges.
Use sparingly – Alfredo, piccata, scampi sauces (each tablespoon adds ~2 g carbs from roux or citrus wine reductions).
Skip entirely – sweet tomato marinara, five-cheese sauce, Alfredo-based soups.
Ask servers to bring sauces on the side so you control every carb-rich tablespoon.
7. Salad Strategy
The famous house salad becomes keto-friendly once you:
Drop the croutons.
Swap the signature dressing (5 g sugar) for oil & vinegar.
Add grilled chicken or shrimp for a protein boost.
Doing so cuts the salad down to roughly 6 g net carbs while keeping crunch and flavor.
8. Beverage Choices
Olive Garden’s sangrias and Italian sodas taste great but can derail ketosis fast. Stick with: plain water, club soda with lemon, unsweetened iced tea, black coffee, or a single glass of dry red wine (~4 g carbs). Skip peach bellinis, sweet cocktails, and lemonade refills.
9. Dessert Alternatives
Traditional tiramisu or zeppoli can top 50 g carbs per serving. Instead, end the meal with:
An espresso shot topped with heavy cream.
A mini-cup of fresh berries if available (usually 5–6 g net).
Sugar-free peppermint tea for a sweet sensation without carbs.
10. Five Pro Tips to Stay Keto at Olive Garden
Check the nutrition PDF before you go—it updates quarterly.
Order first so peer pressure doesn’t lure you toward breadsticks.
Ask for substitutions with confidence—kitchen staff handle “no pasta, extra veggies” requests daily.
Portion half to-go if sauces can’t be removed; refrigerated leftovers keep macros in check.
Log your meal in a tracking app immediately; real numbers beat guessing.
Final Thoughts: Italian Flavor Without the Carb-Crash
Yes, Olive Garden absolutely offers keto-friendly options—if you navigate the menu with a plan. Center your plate on grilled proteins, low-starch veggies, and simple fats, and you’ll enjoy garlicky, herb-rich Italian flavors while staying in ketosis. Use the chain’s transparent nutrition resources, request zucchini noodles or broccoli swaps, and keep sauces on the side. The result? A satisfying restaurant experience that won’t spike your blood sugar—or kick you out of keto—proof that even America’s favorite pasta palace can fit your low-carb lifestyle. Buon appetito, keto-style!
