Is Olive Garden Salad Keto Friendly

Is it possible to follow Keto at Olive Garden? Almost sounds like an oxymoron, doesn't it?

If you would've asked me this question a few months ago, I would've said you were wasting your time. But as it turns out, there are quite a few low carb options that you can totally enjoy from this popular Italian chain!

Overview

Here are a few guidelines to stick to when at Olive Garden:

Avoid the carb-heavy stuff, including the pasta, pasta bowls and beloved breadsticks. One breadstick will set you back 25g carbs alone.
Some have said that their Olive Garden let them substitute broccoli for pasta. Your mileage may vary.
Don't be afraid to order things separately if you don't see what you're looking for.
Planning on eating somewhere else? I've got plenty of Keto eating out guides for you to choose from.

Appetizers

Nutrition information for the following is for the entire appetizer.

Chicken Fingers
(220 calories, 11g fat, 12g carbs, 19g protein)
Stuffed Mushrooms
(380 calories, 30g fat, 13g carbs, 1g fiber, 15g protein) 12g NET
Spicy Calabrian Chicken Tenders
(900 calories, 67g fat, 19g carbs, 4g fiber, 56g protein) 15g NET

Soups & Salads

The soups really aren't that Keto friendly, but if you were really sold on indulging, they all come in under 20g net carbs.

I listed the salads with slight variations -- make a decision that fits your goals.

Minestrone
(110 calories, 1g fat, 17g carbs, 4g fiber, 5g protein) 13g NET
Zuppa Toscana
(220 calories, 15g fat, 15g carbs, 2g fiber, 7g protein) 13g NET
Pasta e Fagioli
(150 calories, 5g fat, 16g carbs, 3g fiber, 8g protein) 13g NET
Famous House Salad + dressing + croutons
(150 calories, 10g fat, 13g carbs, 2g fiber, 3g protein) 11g NET
Famous House Salad + dressing, no croutons
(110 calories, 8g fat, 7g carbs, 2g fiber, 2g protein) 5g NET
Famous House Salad, no croutonsor dressing
(30 calories, 0g fat, 5g carbs, 2g fiber, 2g protein) 3g NET
Italian dressing
(80 calories, 8g fat, 2g carbs, 0g protein)
Low fat Italian dressing
(30 calories, 2g fat, 2g carbs, 0g protein)

Lunch Entrées

Chicken Margherita
(400 calories, 25g fat, 11g carbs, 2g fiber, 36g protein) 9g NET
Chicken Piccata
(370 calories, 22g fat, 12g carbs, 3g fiber, 32g protein) 9g NET

Keto @ Olive Garden: Chicken Piccata + Garlic Parmesan Zucchini

Dinner Entrées

Herb-grilled Salmon
(460 calories, 29g fat, 9g carbs, 5g fiber, 45g protein) 4g NET
Salmon Piccata
(580 calories, 40g fat, 12g carbs, 3g fiber, 45g protein) 9g NET
Chicken Margherita
(570 calories, 30g fat, 13g carbs, 4g fiber, 64g protein) 9g NET
Chicken Piccata
(530 calories, 27g fat, 12g carbs, 3g fiber, 60g protein) 9g NET

Proteins

Grilled chicken
(150 calories, 5g fat, 0.5g carbs, 27g protein)
Italian sausage, 2 links
(470 calories, 39g fat, 2g carbs, 27g protein)
Meatballs, 3
(480 calories, 40g fat, 7g carbs, 3g fiber, 23g protein) 4g NET
Sautéed shrimp
(60 calories, 0g fat, 0g carbs, 14g protein)

Sides

Steamed broccoli
(35 calories, 0g fat, 7g carbs, 4g fiber, 4g protein) 3g NET
Parmesan crusted zucchini
(90 calories, 7g fat, 5g carbs, 1g fiber, 4g protein) 4g NET
Garlic mashed potatoes
(150 calories, 8g fat, 17g carbs, 2g fiber, 3g protein) 15g NET

Sauces

Alfredo sauce
(440 calories, 43g fat, 5g carbs, 8g protein)
Marinara sauce
(90 calories, 5g fat, 11g carbs, 2g fiber, 1g protein) 9g NET
Five Cheese Marinara sauce
(220 calories, 17g fat, 11g carbs, 1g fiber, 5g protein) 10g NET

Tips for Ordering Keto at Olive Garden

Focus on dishes that are heavy on protein and contain fiber to bring down the net carb counts.
While some items are low in carbs, they can still be a bit high for a Keto diet (at or under 20g net carbs per day). Order what you like and split it with a friend, or even save it for lunch tomorrow!

Meal Ideas

Herb-grilled Salmon with steamed broccoli
(495 calories, 29g fat, 16g carbs, 9g fiber, 49g protein) 7g NET
House Salad with dressing (no croutons) + order of meatballs
(590 calories, 48g fat, 14g carbs, 5g fiber, 25g protein) 9g NET
Chicken Piccata (lunch size) with Parmesan crusted zucchini
(460 calories, 29g fat, 17g carbs, 4g fiber, 36g protein) 13g NET

All information was pulled from the Olive Garden nutritional guide.

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