Keto    

Keto at Olive Garden: A Step-by-Step Guide to Ordering Low Carb

Is it possible to eat keto at a carbohydrate-heavy restaurant like Olive Garden? Absolutely! In fact, there are a number of delicious, keto-friendly a la carte menu items like Parmesan Crusted Zucchini, their famous house salad (without croutons of course), and Chicken Margherita. You can also build your own keto-friendly meals by swapping pasta for steamed broccoli or garden veggies. To help you stay keto at this carb haven, we’ve created this easy, step-by-step guide to ordering keto at Olive Garden.

In this guide you will learn how to:

how to build a keto pasta alternative meal at olive garden

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A La Carte Keto at Olive Garden

Believe it or not, there are a number of Olive Garden menu items that are in line with the keto diet. Here are the individual foods with the keto-friendly modifications (and macros!) that you can feel confident ordering:

Appetizers and Sides

Parmesan Crusted Zucchini (side item, not “zucchini bites”)
  • Macros: Calories 90, Total Fat 7g, Total Carbohydrate 5g (Net 4g), Protein 4g
Alfredo Dipping Sauce

  • Macros: Calories 440, Total Fat 43g, Total Carbohydrate 5g, Protein 8g

Soups and Salad

Famous House Salad (no croutons, from “gluten-sensitive menu”)
  • Macros: Calories 110, Fat 8g, 5g Net Carbs, Protein 2g

Tastes of the Mediterranean

Chicken Margherita (lunch portion)
  • Macros: Calories 370, 22g Fat, 6g Net Carbs, 37g Protein
Chicken Margherita (dinner portion)
  • Macros: Calories 590, 32g Fat, 6g Net Carbs, 69g Protein
Chicken Piccata (lunch portion)
  • Macros: Calories 350, 21g Fat, 9g Net Carbs, 33g Protein
Chicken Piccata (dinner portion)
  • Macros: Calories 500, 24g Fat, 9g Net Carbs, 61g Protein
Herb-Grilled Salmon
  • Macros: Calories 460, 28g Fat, 4g Net Carbs, 43g Protein
Salmon Piccata
  • Macros: Calories 590, 40g Fat, 10g Net Carbs, 45g Protein

Drinks

Italian Bottled Water
  • Macros: Calories 0, 0g Fat, 0g Net Carbs, 0g Protein
Iced Tea Unsweetened
  • Macros: Calories 0, 0g Fat, 1g Net Carbs, 0g Protein
Lavazzo Espresso
  • Macros: Calories 60, 1.5g Fat, 6g Total Carbs, 5g Protein
Coffee
  • Macros: Calories 0, 0g Fat, 0g Net Carbs, 0g Protein
Hot Tea
  • Macros: Calories 0, 0g Fat, 0g Net Carbs, 0g Protein

How to Build Your Own Keto Pasta Alternative Meal

When you build your own keto pasta alternative meal at Olive Garden, you'll never get bored! With over 40 unique combinations, you can have a deliciously satisfying keto meal every single time.

Here's what to do:

Step 1 - Choose Your Base

Steamed Broccoli (sub for pasta)
  • Macros: Calories 35g, Fat 0g, 3g Net Carbs, 4g Protein
Garden Veggies (sub for pasta)
  • Macros: Calories 35g, Fat 0g, Net Carbs 4g, Protein 2g

Step 2 - Choose Your Sauce

Creamy Pesto Sauce (1⁄2 portion)
  • Macros: Calories 405, Fat 41g, 4.5g Net Carbs, 6.5g Protein
Creamy Mushroom Sauce (1⁄2 portion)
  • Macros: Calories 430, Fat 43.5g, 6.5g Net Carbs, 5g Protein
Five Cheese Marinara (1⁄2 portion)
  • Macros: Calories 220, 17.5g Fat, 9.5g Net Carbs, 5g Protein
Traditional Marinara (1⁄2 portion)
  • Macros: Calories 95, 5g Fat, 9.5g Net Carbs, 1.5g Protein
Traditional Meat Sauce (1⁄2 portion)
  • Macros: Calories 150, 9.5g Fat, 8.5g Net Carbs, 7g Protein

Step 3 - Choose Your Toppings

Grilled Chicken
  • Macros: Calories 140, 3.5g Fat, 0g Net Carbs, 28g Protein
Italian Sausage (2 links)
  • Macros: Calories 470, 39g Fat, 2g Total Carbs, 27g Protein
Meatballs (3)
  • Macros: Calories 480, 40g Fat, 4g Net Carbs, 23g Protein
Sautéed Shrimp
  • Macros: Calories 60, 0g Fat, 0g Net Carbs, 14g Protein

Order Ready-Made Keto Pasta Alternative Combos

Hit the easy button on ordering keto at Olive Garden with any of these keto-friendly pasta combinations. With the macros listed for each, you can be confident you're getting a meal that will keep you in ketosis and feeling your best!

Keto Pesto Chicken and Broccoli

Steamed Broccoli “pasta” + Creamy Pesto Sauce (1⁄2 portion) + Grilled Chicken

  • Macros: Calories 580, 44.5g Fat, 7.5g Net Carbs, 38.5g Protein

Keto Veggie "Pasta" and Meatballs

Garden Veggie “pasta” + Traditional Marinara (1⁄2 portion) + Meatballs (3 pieces)

  • Macros: Calories 610, 45g Fat, 17.5g Net Carbs, 26.5g Protein

Keto Shrimp and Mushroom Pasta

Garden Veggie “pasta” + Creamy Mushroom Sauce (1⁄2 portion) + Sautéed Shrimp

  • Macros: Calories 525, 43.5g Fat, 10.5g Net Carbs, 21g Protein

 

UP NEXT: Eating Keto at Chipotle - A Step by Step Guide to Ordering Low Carb

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