Olive Garden is not the easiest restaurant for low-calorie, high-protein eating.

That is not because there are no good options.

It is because the highest-protein items are often buried inside creamy pasta, cheese-heavy entrées, fried chicken, unlimited breadsticks, high-sodium soups, and large portions. A meal can sound high-protein because it has chicken, shrimp, steak, or salmon, but still land at 1,200 to 2,000 calories once pasta, Alfredo sauce, breadsticks, dressing, and sides are included.

The good news: Olive Garden has some surprisingly strong protein options if you know how to order.

The best choices are usually:

Grilled chicken as an add-on or side
Sautéed shrimp as an add-on
Grilled Chicken Margherita
Herb-Grilled Salmon
6 oz. Tuscan Sirloin from the gluten-sensitive menu, if available
Shrimp Scampi
Chicken or shrimp with marinara-based pasta instead of Alfredo
Soup or salad paired with grilled chicken
Kids-menu-style grilled chicken pasta or chicken fingers, when appropriate or available

This guide uses Olive Garden’s official U.S. nutrition information, which applies to U.S. restaurants and excludes Hawaii. Olive Garden says some limited-time, regional, or test products may not be included, and actual nutrition can vary because of handcrafted preparation, substitutions, natural ingredient variation, region, and season. Always check the current Olive Garden nutrition page or restaurant menu before making a strict macro decision.

This is not medical advice or a personalized diet plan. “Low-calorie” here means lower-calorie compared with typical Olive Garden restaurant meals, not automatically low-calorie for every person.

Quick answer: the best high-protein, lower-calorie Olive Garden orders

Best pure protein add-on

Grilled Chicken

Olive Garden lists Grilled Chicken at 130 calories and 26g of protein. That is one of the best protein-per-calorie items in the entire nutrition guide. It works best as an add-on to salad, soup, broccoli, or a lighter pasta build.

Best shrimp add-on

Sautéed Shrimp

Sautéed Shrimp is listed at 170 calories and 33g of protein. This is another excellent protein add-on, especially if you want a lighter seafood-based meal.

Best custom low-calorie meal

Salad without dressing + Grilled Chicken

Olive Garden lists salad without dressing at 70 calories and 2g protein. Add Grilled Chicken, and the custom build is roughly 200 calories and 28g protein before dressing. If you add the Low-Fat Italian Dressing, that adds 30 calories per 1 fl oz.

Best soup-and-protein combo

Minestrone Soup + Grilled Chicken

Minestrone Soup is listed at 110 calories and 5g protein. Add Grilled Chicken, and the custom combo is about 240 calories and 31g protein. Pasta Fagioli plus Grilled Chicken is also strong at about 280 calories and 34g protein.

Best standard entrée for protein efficiency

Grilled Chicken Margherita

The Grilled Chicken Margherita is listed at 650 calories and 65g protein. It is not tiny, but for a full restaurant entrée, that is one of the best protein-per-calorie choices at Olive Garden.

Best salmon option

Herb-Grilled Salmon

The standard Herb-Grilled Salmon is listed at 610 calories and 45g protein. A regional Coho version is listed at 510 calories and 50g protein, which is even stronger if available at your location.

Best steak option if available

6 oz. Tuscan Sirloin from the gluten-sensitive menu

Olive Garden’s gluten-sensitive menu lists the 6 oz. Tuscan Sirloin at 480 calories and 46g protein. The regular dinner entrée listing for 6 oz. Sirloin is much higher at 980 calories and 57g protein, so check the exact version before ordering.

Best lower-calorie pasta entrée

Shrimp Scampi

Shrimp Scampi is listed at 490 calories and 29g protein for the dinner entrée. It is not the highest-protein meal, but it is one of the better full pasta-style entrées if calories matter.

Best custom pasta build

Spaghetti + Marinara + Grilled Chicken

Using Olive Garden’s Create Your Own Pasta nutrition, spaghetti is 340 calories and 12g protein, marinara is 150 calories and 4g protein, and Grilled Chicken is 130 calories and 26g protein. Together, that is about 620 calories and 42g protein before soup, salad, breadsticks, or extras.

How this ranking works

This guide ranks items by protein value, not just total protein.

The simple formula is:

Protein score = grams of protein per 100 calories

For example:

Grilled Chicken

130 calories
26g protein
About 20g protein per 100 calories

Chicken Tortelloni Alfredo

1,980 calories
112g protein
About 5.7g protein per 100 calories

The Chicken Tortelloni Alfredo has much more total protein, but the Grilled Chicken is far more protein-efficient. That is the difference between “high-protein” and “high-protein for the calories.”

For this guide:

Very light meal: under 400 calories
Moderate restaurant meal: 400 to 700 calories
Higher-calorie high-protein meal: 700+ calories
Strong protein target: roughly 25g+ protein
Very strong protein target: roughly 40g+ protein

Calories are not the only thing that matters. Olive Garden meals can also be high in sodium, saturated fat, refined carbs, and portion size. The FDA lists 2,300mg sodium as the Daily Value on Nutrition Facts labels, so a single restaurant meal can take up a large share of a day’s sodium target.

Olive Garden high-protein low-calorie orders ranked

1. Grilled Chicken add-on or side

Calories: 130
Protein: 26g
Best for: pure protein, custom meals, lower-calorie ordering

This is the strongest protein-per-calorie item at Olive Garden.

It is not a full meal by itself, but it is the best building block. Add it to salad, soup, broccoli, or a lighter pasta to make the meal much more protein-focused.

Why it works:

Very high protein for the calories
Low carb
Much leaner than sausage, meatballs, Alfredo, or fried chicken
Easy to combine with lighter sides

Best order ideas:

Grilled Chicken + Salad without dressing

Grilled Chicken + Minestrone Soup

Grilled Chicken + Pasta Fagioli Soup

Grilled Chicken + Parmesan Garlic Broccoli

Grilled Chicken + Spaghetti with Marinara

What to watch:

Sodium
Whether the restaurant allows the exact custom order
Breadsticks, dressing, and sauces added around it

Olive Garden lists Grilled Chicken at 130 calories, 2.5g fat, less than 1g carbs, and 26g protein.

2. Sautéed Shrimp add-on

Calories: 170
Protein: 33g
Best for: seafood protein, lighter custom meals

Sautéed Shrimp is another excellent protein add-on.

It has slightly more calories than Grilled Chicken, but also more protein. If you want a seafood-based meal, this is one of the best choices on the menu.

Why it works:

33g protein
Only 170 calories
Low carb
Works with salad, soup, pasta, or vegetables
Much better protein value than creamy sauces or fried toppings

Best order ideas:

Sautéed Shrimp + Salad without dressing

Sautéed Shrimp + Spaghetti with Marinara

Sautéed Shrimp + Angel Hair with Marinara

Sautéed Shrimp + broccoli or a lighter side

What to watch:

Sodium
Cholesterol if that matters for your health context
Whether the add-on is available exactly as requested

Olive Garden lists Sautéed Shrimp at 170 calories and 33g protein.

3. Salad without dressing + Grilled Chicken

Approximate calories: 200
Approximate protein: 28g
Best for: lowest-calorie high-protein custom meal

This is probably the best custom low-calorie, high-protein Olive Garden order.

The salad without dressing is listed at 70 calories and 2g protein. Add Grilled Chicken, and the meal becomes about 200 calories and 28g protein before dressing. If you add the Low-Fat Italian Dressing, add 30 calories per 1 fl oz.

Best order:

House salad without dressing, add Grilled Chicken, Low-Fat Italian Dressing on the side.

Why it works:

Very low calories
Good protein
More volume than chicken alone
Easy to keep light if dressing is controlled

What to watch:

Olive Garden’s regular salad with Signature Italian Dressing is listed at 150 calories, while salad without dressing is 70 calories.
Regular Italian dressing is 80 calories per 1 fl oz.
Low-Fat Italian Dressing is 30 calories per 1 fl oz.
Breadsticks add 140 calories and 4g protein each with garlic topping.

This is a great example of how the main meal can be lean, but the extras can change everything.

4. Minestrone Soup + Grilled Chicken

Approximate calories: 240
Approximate protein: 31g
Best for: light soup-and-protein meal

Minestrone Soup is the lightest soup listed in Olive Garden’s nutrition guide. It has 110 calories and 5g protein. Add Grilled Chicken, and the custom meal becomes about 240 calories and 31g protein.

Best order:

Minestrone Soup + side of Grilled Chicken

Why it works:

Very low calorie
High protein with chicken added
More filling than chicken alone
Good if you want something warm

What to watch:

Sodium
Breadsticks
Whether the chicken can be ordered separately
Whether you are satisfied by soup plus protein

This is one of the best options if you want to eat light at Olive Garden without just ordering a plain salad.

5. Pasta Fagioli Soup + Grilled Chicken

Approximate calories: 280
Approximate protein: 34g
Best for: slightly heartier soup-and-protein meal

Pasta Fagioli Soup is listed at 150 calories and 8g protein. Add Grilled Chicken, and the custom combo becomes about 280 calories and 34g protein.

Best order:

Pasta Fagioli Soup + side of Grilled Chicken

Why it works:

More protein than the Minestrone combo
Still low-calorie for a restaurant meal
More filling than salad alone
Good if you want a warmer, heartier lunch

What to watch:

Sodium
Breadsticks
Portion expectations
Whether the restaurant allows side chicken

This is one of the best “I want something real, but not a giant pasta entrée” options.

6. Grilled Chicken + Parmesan Garlic Broccoli

Approximate calories: 280
Approximate protein: 31g
Best for: low-carb custom meal

Olive Garden lists Parmesan Garlic Broccoli at 150 calories and 5g protein. Add Grilled Chicken, and the meal becomes about 280 calories and 31g protein.

Best order:

Grilled Chicken + Parmesan Garlic Broccoli

Why it works:

High protein
Lower carb
More vegetable-focused than pasta
Simple custom build

What to watch:

Broccoli is not plain steamed broccoli in the listed nutrition.
Parmesan Garlic Broccoli has 13g fat and 450mg sodium.
It is still much lighter than most full pasta entrées.

This is a strong choice if you want a lower-carb Olive Garden meal but do not want to order only meat.

7. 6 oz. Tuscan Sirloin from the gluten-sensitive menu

Calories: 480
Protein: 46g
Best for: steak option, lower-carb meal

This is one of the best standard-looking meals in the nutrition guide if it is available at your location.

The gluten-sensitive menu lists 6 oz. Tuscan Sirloin at 480 calories and 46g protein. That is a very strong protein-per-calorie result for a restaurant steak meal.

Best order:

6 oz. Tuscan Sirloin from the gluten-sensitive menu

Why it works:

46g protein
Under 500 calories
Lower carb
More satisfying than a tiny custom side order
Strong option if you want steak, not chicken

What to watch:

Exact version matters.
Olive Garden’s regular dinner entrée listing for 6 oz. Sirloin is 980 calories and 57g protein, which is much less calorie-friendly.
Ask what comes with the version you are ordering.

This is a good example of why you should check the exact menu section, not just the item name.

8. Herb-Grilled Salmon

Calories: 610 standard / 510 regional Coho version
Protein: 45g standard / 50g regional Coho version
Best for: seafood entrée, lower-carb meal

Herb-Grilled Salmon is one of the best regular entrée choices at Olive Garden.

The standard Herb-Grilled Salmon is listed at 610 calories and 45g protein. A regional Herb-Grilled Salmon Coho version is listed at 510 calories and 50g protein.

Best order:

Herb-Grilled Salmon

If available:

Herb-Grilled Salmon Coho

Why it works:

Good protein
Lower carb than most pasta entrées
More balanced than Alfredo-heavy dishes
A real entrée, not a custom side

What to watch:

The standard version has 45g fat, while the regional Coho listing has 31g fat.
Exact regional availability matters.
Sides and breadsticks can change the meal quickly.

If you want a higher-protein Olive Garden entrée without pasta, salmon is one of the safest places to start.

9. Grilled Chicken Margherita

Calories: 650
Protein: 65g
Best for: best full entrée protein value

The Grilled Chicken Margherita is probably the best standard full entrée if your goal is a lot of protein without going over 1,000 calories.

It is listed at 650 calories and 65g protein, which gives it one of the best protein-per-calorie scores among full dinner entrées.

Why it works:

65g protein
650 calories
Much better protein value than most pastas
Lower carb than pasta-heavy entrées
Strong full-meal option

Best order:

Grilled Chicken Margherita

Optional:

Skip or limit breadsticks if calories matter.

What to watch:

Sodium is listed at 2,120mg, which is close to the FDA Daily Value for sodium.
It is not “low sodium.”
It is not tiny; it is simply protein-efficient for a full restaurant entrée.

For most people looking for a regular Olive Garden dinner that is still macro-conscious, this is one of the best picks.

10. Shrimp Scampi

Calories: 490
Protein: 29g
Best for: lower-calorie pasta-style entrée

Shrimp Scampi is one of the better standard entrées if you want pasta but still care about calories.

It is listed at 490 calories and 29g protein. That is not the highest-protein entrée, but it is much lighter than Alfredo-heavy pastas and many chicken dishes.

Why it works:

Under 500 calories
29g protein
More reasonable than most pasta entrées
Good if you want shrimp and pasta without a giant calorie load

Best order:

Shrimp Scampi

Better if calories matter:

Limit breadsticks and avoid adding Alfredo or extra creamy sauces.

What to watch:

Sodium
Pasta carbs
Breadsticks
It is not as protein-dense as salmon, grilled chicken, or sirloin.

This is the best “I came to Olive Garden and still want pasta” compromise for many people.

11. Create Your Own Pasta: Spaghetti + Marinara + Grilled Chicken

Approximate calories: 620
Approximate protein: 42g
Best for: macro-friendlier pasta build

If you want pasta, the Create Your Own Pasta section can work if you avoid the heavy sauces.

Using the official component numbers:

Spaghetti: 340 calories, 12g protein
Marinara: 150 calories, 4g protein
Grilled Chicken: 130 calories, 26g protein

Together, that is about 620 calories and 42g protein.

Best order:

Spaghetti with Marinara and Grilled Chicken

Why it works:

Real pasta meal
42g protein
Much lighter than Alfredo-based builds
Lower fat than creamy sauce options

What to watch:

Marinara has 1,280mg sodium.
Breadsticks add calories quickly.
Creamy Mushroom Sauce is listed at 860 calories and only 10g protein.
Alfredo Sauce is listed at 440 calories and only 8g protein in the kids/Create Your Own section, and Fettuccine Alfredo dinner is 1,220 calories and 27g protein.

The simple rule:

If you want pasta, choose marinara plus grilled chicken or shrimp. Avoid Alfredo if calories matter.

12. Create Your Own Pasta: Spaghetti + Marinara + Sautéed Shrimp

Approximate calories: 660
Approximate protein: 49g
Best for: higher-protein seafood pasta build

This is one of the best custom pasta options if you want more protein than the chicken version.

Using the official component numbers:

Spaghetti: 340 calories, 12g protein
Marinara: 150 calories, 4g protein
Sautéed Shrimp: 170 calories, 33g protein

Together, that is about 660 calories and 49g protein.

Best order:

Spaghetti with Marinara and Sautéed Shrimp

Why it works:

49g protein
Still much lighter than most creamy pasta entrées
Better protein return than many standard pasta items
Good seafood pasta option

What to watch:

Sodium
Carbs
Breadsticks
Whether shrimp add-on pricing and availability vary

This is one of the best pasta choices for someone who wants Olive Garden pasta but still wants a protein-focused meal.

13. Kids Grilled Chicken with Rotini Pasta & Marinara

Calories: 430
Protein: 33g
Best for: smaller portion, kids meal, lighter pasta

The kids menu can be surprisingly useful from a nutrition standpoint.

Olive Garden lists Kids Grilled Chicken with Rotini Pasta & Marinara at 430 calories and 33g protein.

Why it works:

33g protein
Smaller portion
Less calorie-heavy than many adult entrées
Good for kids or smaller appetites

Best order:

Kids Grilled Chicken with Rotini Pasta & Marinara

What to watch:

Adults may not be able to order from the kids menu at every location.
Drink and dessert choices can change the meal.
It may not be filling enough for everyone.

If available, this is one of the better “smaller pasta with protein” options.

14. Kids Chicken Fingers

Calories: 300
Protein: 25g
Best for: smaller chicken meal, kids menu

Kids Chicken Fingers are listed at 300 calories and 25g protein. That is a better protein-per-calorie result than many adult entrées.

Why it works:

25g protein
300 calories
Smaller portion
Simple option for kids or light eaters

What to watch:

Fried item
Kids menu availability for adults
Sides and drinks
Ketchup adds calories and sodium if used heavily.

This is not “lean grilled chicken,” but it is a surprisingly efficient smaller option.

15. Lighter Portion Chicken Parmigiana

Calories: 630
Protein: 36g
Best for: classic Olive Garden meal in a smaller portion

The Lighter Portion Chicken Parmigiana is listed at 630 calories and 36g protein. That is not extremely low-calorie, but it is much more manageable than the full dinner Chicken Parmigiana, which is listed at 1,020 calories and 64g protein.

Why it works:

Classic Olive Garden flavor
Smaller portion
36g protein
Easier to fit than full dinner version

Best order:

Lighter Portion Chicken Parmigiana

What to watch:

Sodium is still high at 1,970mg.
It is breaded and served with pasta.
Breadsticks and salad can push the meal higher.

Choose this when you want a classic order but do not want the full dinner-size calorie load.

16. Lighter Portion Lasagna Classico or Cheese Ravioli with Meat Sauce

Calories: 500 each
Protein: 29g each
Best for: smaller classic pasta meals

Olive Garden lists Lighter Portion Lasagna Classico at 500 calories and 29g protein. Lighter Portion Cheese Ravioli with Meat Sauce is also listed at 500 calories and 29g protein.

Why they work:

500 calories
29g protein
More manageable than many full dinner pastas
Good if you want a classic Olive Garden pasta meal

Best orders:

Lighter Portion Lasagna Classico

Lighter Portion Cheese Ravioli with Meat Sauce

What to watch:

Saturated fat
Sodium
Breadsticks
Not as protein-efficient as grilled chicken, shrimp, salmon, or sirloin

These are not the leanest options, but they are useful if you want a smaller classic pasta meal.

Best Olive Garden orders by goal

Best protein per calorie

Choose:

Grilled Chicken add-on

It has 130 calories and 26g protein. Use it to build the rest of the meal around lean protein.

Best seafood protein add-on

Choose:

Sautéed Shrimp

It has 170 calories and 33g protein.

Best custom low-calorie meal

Choose:

Salad without dressing + Grilled Chicken

This gives about 200 calories and 28g protein before dressing. Add Low-Fat Italian Dressing if needed.

Best soup-based meal

Choose:

Minestrone Soup + Grilled Chicken

This gives about 240 calories and 31g protein. Pasta Fagioli + Grilled Chicken gives about 280 calories and 34g protein.

Best full entrée

Choose:

Grilled Chicken Margherita

It has 650 calories and 65g protein, making it one of the strongest standard entrée choices.

Best lower-carb entrée

Choose:

Herb-Grilled Salmon or 6 oz. Tuscan Sirloin

Herb-Grilled Salmon is 610 calories and 45g protein, while the regional Coho version is 510 calories and 50g protein. The gluten-sensitive 6 oz. Tuscan Sirloin is 480 calories and 46g protein if available.

Best pasta entrée under 500 calories

Choose:

Shrimp Scampi

It has 490 calories and 29g protein.

Best custom pasta

Choose:

Spaghetti with Marinara and Sautéed Shrimp

It comes to about 660 calories and 49g protein using the component nutrition. The grilled chicken version is about 620 calories and 42g protein.

Best kids-menu protein option

Choose:

Kids Grilled Chicken with Rotini Pasta & Marinara

It has 430 calories and 33g protein. Kids Chicken Fingers are also strong at 300 calories and 25g protein.

Best Olive Garden orders under 300 calories

Grilled Chicken add-on

130 calories
26g protein

Best pure protein choice.

Sautéed Shrimp add-on

170 calories
33g protein

Best seafood protein add-on.

Salad without dressing + Grilled Chicken

About 200 calories
About 28g protein

Best very light custom meal.

Minestrone Soup + Grilled Chicken

About 240 calories
About 31g protein

Best light soup-based combo.

Pasta Fagioli Soup + Grilled Chicken

About 280 calories
About 34g protein

Best slightly heartier soup-based combo.

Parmesan Garlic Broccoli + Grilled Chicken

About 280 calories
About 31g protein

Best lower-carb custom plate.

Best Olive Garden orders under 500 calories

6 oz. Tuscan Sirloin from the gluten-sensitive menu

480 calories
46g protein

Best steak-style order if available.

Shrimp Scampi

490 calories
29g protein

Best standard pasta-style entrée under 500 calories.

Lighter Portion Cheese Ravioli with Meat Sauce

500 calories
29g protein

Best ravioli-style lighter portion.

Lighter Portion Lasagna Classico

500 calories
29g protein

Best lasagna-style lighter portion.

Kids Grilled Chicken with Rotini Pasta & Marinara

430 calories
33g protein

Best smaller pasta-and-chicken option if available.

Best Olive Garden orders under 700 calories

Herb-Grilled Salmon Coho, regional

510 calories
50g protein

Best regional salmon option if available.

Herb-Grilled Salmon

610 calories
45g protein

Best standard salmon entrée.

Grilled Chicken Margherita

650 calories
65g protein

Best full entrée for protein efficiency.

Lighter Portion Chicken Parmigiana

630 calories
36g protein

Best classic chicken parm option in a smaller portion.

Spaghetti + Marinara + Grilled Chicken

About 620 calories
About 42g protein

Best custom chicken pasta build.

Spaghetti + Marinara + Sautéed Shrimp

About 660 calories
About 49g protein

Best custom shrimp pasta build.

Olive Garden orders that are high-protein but not low-calorie

These are not “bad” orders. They are just not the best low-calorie protein choices.

Chicken Tortelloni Alfredo

This has 1,980 calories and 112g protein. It is very high in protein, but also one of the highest-calorie items in the guide.

Chicken Alfredo with Grilled Chicken

This has 1,480 calories and 79g protein. The protein is high, but the calories and fat are also high.

Chicken Alfredo with Crispy Chicken Fritta

This has 1,710 calories and 67g protein. The crispy version has less protein and more calories than many better options.

Steak Gorgonzola Alfredo

This has 1,580 calories and 74g protein. High protein, but not a low-calorie order.

Tour of Italy

This has 1,550 calories and 72g protein. It is high-protein because it is a large mixed entrée, not because it is protein-efficient.

Chicken & Shrimp Carbonara

This has 1,370 calories and 64g protein. It is protein-rich, but Alfredo/carbonara-style entrées are usually not the leanest choices.

The Olive Garden breadstick and salad trap

Olive Garden’s unlimited soup, salad, and breadsticks can make a reasonable meal much larger.

A garlic-topped breadstick is listed at 140 calories and 4g protein. A plain breadstick is 130 calories and 4g protein. That is not a terrible side by itself, but two or three breadsticks can add 280 to 420 calories without adding much protein.

The salad also depends on dressing:

Salad without dressing: 70 calories, 2g protein
Salad with Signature Italian Dressing: 150 calories, 3g protein
Italian Dressing, 1 fl oz: 80 calories
Low-Fat Italian Dressing, 1 fl oz: 30 calories

Simple rule:

If calories matter, ask for dressing on the side, use less dressing, and decide in advance how many breadsticks you actually want.

Best sauces and toppings if calories matter

Best protein add-ons

Choose:

Grilled Chicken

Sautéed Shrimp

These give the most protein for the calories.

Okay, but less efficient

Crispy Chicken Fritta

This has 240 calories and 20g protein. It is not terrible, but Grilled Chicken and Sautéed Shrimp are better protein values.

Less ideal for protein-per-calorie

Italian Sausage

Adult Create Your Own Pasta sausage is listed at 470 calories and 27g protein.

Meatballs

Adult Create Your Own Pasta meatballs are listed at 480 calories and 23g protein.

These add protein, but they add a lot more calories and fat compared with Grilled Chicken or Sautéed Shrimp.

Best pasta sauce if calories matter

Choose:

Marinara

It has 150 calories and 4g protein in the adult Create Your Own Pasta section. It is not low in sodium, but it is much lighter than creamy sauces.

Sauce to be careful with

Alfredo

Alfredo sauce adds a lot of calories for relatively little protein. The kids/Create Your Own Pasta Alfredo Sauce is listed at 440 calories and 8g protein, while dinner Fettuccine Alfredo is listed at 1,220 calories and 27g protein.

Creamy Mushroom Sauce

This is listed at 860 calories and 10g protein in the Create Your Own Pasta section, making it one of the least protein-efficient sauce choices.

Best order formulas

Formula 1: Lowest-calorie protein meal

Order:

Salad without dressing + Grilled Chicken + Low-Fat Italian Dressing on the side

Approximate result:

200 calories without dressing
230 calories with 1 fl oz Low-Fat Italian Dressing
28g protein

Why it works:

It gives you a high-protein meal with very few calories compared with most Olive Garden options.

Formula 2: Best light soup meal

Order:

Minestrone Soup + Grilled Chicken

Approximate result:

240 calories
31g protein

Why it works:

It is warm, light, and high-protein when the chicken is added.

Formula 3: Best heartier soup meal

Order:

Pasta Fagioli Soup + Grilled Chicken

Approximate result:

280 calories
34g protein

Why it works:

It has more protein than the Minestrone version while still staying very light for a restaurant meal.

Formula 4: Best low-carb custom plate

Order:

Grilled Chicken + Parmesan Garlic Broccoli

Approximate result:

280 calories
31g protein

Why it works:

It skips pasta and bread while still giving protein plus vegetables.

Formula 5: Best full entrée

Order:

Grilled Chicken Margherita

Approximate result:

650 calories
65g protein

Why it works:

It is a normal dinner entrée with a very strong protein return.

Formula 6: Best salmon entrée

Order:

Herb-Grilled Salmon

Approximate result:

610 calories
45g protein

If the regional Coho version is available:

510 calories
50g protein

Why it works:

It is a lower-carb protein entrée and much more macro-friendly than most creamy pasta dishes.

Formula 7: Best pasta with protein

Order:

Spaghetti + Marinara + Sautéed Shrimp

Approximate result:

660 calories
49g protein

Lighter chicken version:

Spaghetti + Marinara + Grilled Chicken

Approximate result:

620 calories
42g protein

Why it works:

You still get pasta, but avoid the heavy Alfredo-style calorie load.

Formula 8: Best smaller classic entrée

Order:

Lighter Portion Chicken Parmigiana

Approximate result:

630 calories
36g protein

Why it works:

It gives you a classic Olive Garden dish in a more manageable portion.

Formula 9: Best kids-menu-style protein meal

Order:

Kids Grilled Chicken with Rotini Pasta & Marinara

Approximate result:

430 calories
33g protein

Alternative:

Kids Chicken Fingers

Approximate result:

300 calories
25g protein

Why it works:

Smaller portions can be much easier to fit than adult dinner entrées. Availability for adults may vary.

Common mistakes when ordering high-protein at Olive Garden

Mistake 1: Assuming chicken automatically means low-calorie

Chicken can be lean, but it depends on the build.

Grilled Chicken alone is 130 calories and 26g protein. But Chicken Alfredo with Grilled Chicken is 1,480 calories and 79g protein because the pasta and Alfredo sauce change everything.

Mistake 2: Counting protein but ignoring calories

Chicken Tortelloni Alfredo has 112g protein, but it also has 1,980 calories. That is not the same kind of order as Grilled Chicken Margherita at 650 calories and 65g protein.

Mistake 3: Forgetting breadsticks

A single garlic-topped breadstick has 140 calories and 4g protein. Two or three breadsticks can meaningfully change the meal.

Mistake 4: Choosing Alfredo when marinara would work

Alfredo-based dishes tend to be much higher-calorie. Marinara plus grilled chicken or shrimp is usually a better protein-per-calorie pasta strategy.

Mistake 5: Treating salad as automatically light

Salad without dressing is 70 calories. Salad with Signature Italian Dressing is 150 calories. Dressing quantity matters, especially if you refill salad or add more dressing.

Mistake 6: Ignoring sodium

Many Olive Garden meals are high in sodium. For example, Grilled Chicken Margherita is listed at 2,120mg sodium, and Lighter Portion Chicken Parmigiana is listed at 1,970mg sodium. The FDA’s sodium Daily Value is 2,300mg, so sodium can add up quickly at restaurants.

What to avoid if your goal is low-calorie and high-protein

You do not have to avoid these forever. They just are not the best protein-per-calorie choices.

Alfredo-heavy entrées

Be careful with:

Fettuccine Alfredo
Chicken Alfredo
Shrimp Alfredo
Chicken Tortelloni Alfredo
Steak Gorgonzola Alfredo
Seafood Alfredo

These can be high-protein, but they are usually high-calorie because Alfredo-style sauces carry a lot of fat and calories.

Fried appetizers

Items like Fried Mozzarella, Lasagna Fritta, Stuffed Ziti Fritta, and Calamari can have protein, but they are not the cleanest way to get it. For example, Fried Mozzarella is listed at 800 calories and 33g protein, while Grilled Chicken gives 26g protein for only 130 calories.

Sausage and meatballs as protein add-ons

Sausage and meatballs add protein, but they are much less efficient than Grilled Chicken or Sautéed Shrimp.

Adult Create Your Own Pasta toppings list Italian Sausage at 470 calories and 27g protein, and Meatballs at 480 calories and 23g protein.

Desserts as “protein because they have some grams”

Desserts may have a few grams of protein, but they are not protein-efficient. For example, Tiramisu is 470 calories and 6g protein, and Black Tie Mousse Cake is 750 calories and 9g protein.

What this does not mean

This article does not mean:

Olive Garden is automatically low-calorie.
Pasta is bad.
Alfredo is bad.
Breadsticks are bad.
Everyone should order grilled chicken.
Salmon is always better than pasta.
Calories are the only thing that matters.
Protein is the only thing that matters.
The same order will be identical at every location.
This is medical or personalized nutrition advice.

It means this:

If you want a high-protein, lower-calorie Olive Garden order, build around grilled chicken, sautéed shrimp, salmon, sirloin, salad, soup, broccoli, or marinara-based pasta. Be careful with Alfredo, breadsticks, creamy sauces, fried toppings, and huge portions.

FAQ

What is the best high-protein low-calorie order at Olive Garden?

The best custom order is probably Salad without dressing + Grilled Chicken, which comes to about 200 calories and 28g protein before dressing. If you want a standard full entrée, Grilled Chicken Margherita is one of the best choices at 650 calories and 65g protein.

What Olive Garden item has the best protein per calorie?

The best pure protein item is Grilled Chicken, listed at 130 calories and 26g protein. Sautéed Shrimp is also excellent at 170 calories and 33g protein.

What is the best Olive Garden entrée under 500 calories?

The best standard entrée under 500 calories is probably Shrimp Scampi, listed at 490 calories and 29g protein. The 6 oz. Tuscan Sirloin from the gluten-sensitive menu is even stronger at 480 calories and 46g protein if available.

Is Olive Garden Grilled Chicken Margherita good for protein?

Yes. Grilled Chicken Margherita is one of the best standard entrées for protein, with 650 calories and 65g protein. It is not low-sodium, but it is very strong for protein per calorie.

Is Olive Garden salmon a good high-protein order?

Yes. Herb-Grilled Salmon has 610 calories and 45g protein. The regional Coho version is listed at 510 calories and 50g protein, which is even better if available.

What is the best Olive Garden pasta for protein?

For a custom pasta, choose spaghetti with marinara and Sautéed Shrimp for about 660 calories and 49g protein, or spaghetti with marinara and Grilled Chicken for about 620 calories and 42g protein.

Is Chicken Alfredo high-protein?

Yes, but it is not low-calorie. Chicken Alfredo with Grilled Chicken is listed at 1,480 calories and 79g protein, while Chicken Alfredo with Crispy Chicken Fritta is listed at 1,710 calories and 67g protein.

Are Olive Garden breadsticks bad for a high-protein meal?

Not bad, but they are not protein-efficient. A garlic-topped breadstick has 140 calories and 4g protein. If you are trying to keep calories low, breadsticks add up quickly.

What Olive Garden kids menu item is best for protein?

Kids Grilled Chicken with Rotini Pasta & Marinara is listed at 430 calories and 33g protein. Kids Chicken Fingers are listed at 300 calories and 25g protein. Availability for adults may vary.

Are Olive Garden nutrition numbers exact?

No. Olive Garden says nutrition values are based on standard recipes, but actual values can vary because of handcrafted preparation, substitutions, ingredient variability, regional differences, and seasonality.

Enjoy your meal at Olive Garden!

The best high-protein, lower-calorie Olive Garden orders are usually the simple ones.

The strongest picks are:

Grilled Chicken add-on: 130 calories, 26g protein
Sautéed Shrimp add-on: 170 calories, 33g protein
Salad without dressing + Grilled Chicken: about 200 calories, 28g protein
Minestrone Soup + Grilled Chicken: about 240 calories, 31g protein
Pasta Fagioli Soup + Grilled Chicken: about 280 calories, 34g protein
Grilled Chicken + Parmesan Garlic Broccoli: about 280 calories, 31g protein
6 oz. Tuscan Sirloin, gluten-sensitive menu: 480 calories, 46g protein
Herb-Grilled Salmon Coho, regional: 510 calories, 50g protein
Herb-Grilled Salmon: 610 calories, 45g protein
Grilled Chicken Margherita: 650 calories, 65g protein
Shrimp Scampi: 490 calories, 29g protein
Spaghetti + Marinara + Grilled Chicken: about 620 calories, 42g protein
Spaghetti + Marinara + Sautéed Shrimp: about 660 calories, 49g protein

The simplest ordering rule:

Start with grilled chicken, shrimp, salmon, sirloin, soup, salad, or broccoli. Choose marinara over Alfredo if you want pasta. Limit breadsticks, creamy sauces, fried toppings, and oversized portions.

For most people, the best practical choices are:

Grilled Chicken Margherita if you want a full entrée.

Herb-Grilled Salmon if you want seafood.

Shrimp Scampi if you want pasta under 500 calories.

Salad or soup with Grilled Chicken if you want the lightest high-protein meal.

Spaghetti with Marinara and Sautéed Shrimp if you want a custom pasta that still has strong protein.

That is the easiest way to make Olive Garden work for a high-protein, lower-calorie goal without pretending the whole menu is built for macros.