Wednesday, September 28, 2022

Does Olive Garden Have Keto Options

Olive Garden Low Carb Meat Dishes

2 BEST menu items at OLIVE GARDEN for keto/low carb

The OG menu is so versatile that it also has something to offer for meat lovers. Here are the keto-friendly ones:

Italian Sausage Links

The links may be small, but they are definitely a big hit because of their savory and herby flavor and tenderness. We love their sausage links because they are an excellent option for a protein source for your DIY “pasta” dish.

Please note that these are high in calories, so you may want to limit your consumption to just 2 links if you wish to lose weight.

Nutritional Content per Serving: Two sausage links contain 470 calories, 39g fat, 27g protein, 0.5g fiber, and 2.5g net carbs.

Tuscan Sirloin

The Tuscan Sirloin can be found in OG’s gluten-free menu, and it features a 6 oz sirloin steak with garlic herb butter topping and two side dishesmashed potatoes and steamed broccoli.

To keep this low carb, order the sirloin without the mashed potatoes. If you wish to boost your fiber intake, you can ask them to double the amount of broccoli.

Nutritional Content per Serving: The steak contains 420 calories, 16g fat, 46g protein, 7g fiber, and 19g net carbs.

Zoodles With Alfredo Sauce

A plain order of zoodles contains 40 calories, 0.5 grams of fat, 7 grams of carbs , 2 grams of fiber, and 3 grams of protein.

A side order of alfredo sauce contains 440 calories, 43 grams of fat, 5 grams of carbs, and 8 grams of protein.

If you order the two together, youd get a dish with 480 calories and 10 grams of net carbs.

How to order: ask for plain zoodles with a side of alfredo sauce.

Low Carb At Burger Joints

All burger joints are not created equal, but if youre in a rush and you have to stop at a chain restaurant, get a burger without a bun. Skip the fries.

Whether youre at Five Guys or Burger King, you can order the same thing. The quality of the burger and toppings will be different when you choose fast food over a sit-down restaurant, but some food is better than no food and staying on your low carb diet is important. If you skip a meal youre more likely to binge on carbs.

Also Check: Can You Eat Fried Food On Keto

Ask To Have Your Meat Grilled

While Olive Garden doesnt outright state that they offer grilled meat options, the option for grilled chicken is available on the kids menu, so it shouldnt be too much of a hassle to get some grilled meat for any other dishes too.

This avoids getting meat thats been cooked in too many inflammatory oils and butter substitutes. Another reason youll want grilled is sometimes meat options can be deep fried and will come with breading, which obviously should be avoided while on a keto diet.

Ask To Sub Pasta For Vegetables

You Can Eat Keto at Olive Garden! Here

This isnt the most fun way to go about eating out, but if Olive Garden wasnt your choice and youre just trying to survive the meal without breaking keto, vegetables are your best friend.

Almost every possible non-pasta dish on the menu at olive garden still comes with a side of pasta or vegetables. As long as you double up on vegetables you should be just fine.

Im personally a big fan of their parmesan grilled broccoli, which goes great with most fish and steak options that they serve.

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Olive Garden Keto Dinner Or Lunch Idea Ill Have The Chicken Margherita Please With A Side Of Broccoli

When all else fails, its hard to go wrong with a chicken breast, some cheese, and basil pesto. Note the lunch portion is slightly smaller than the dinner size. A tip? DONT rely on the menu solely. Compare the nutritional guide to the menu to stay within your keto macros.

  • Chicken Margherita : 350 calories | 18g fat | 13g carbs | 5g fiber | 5g sugar | 36g protein | 8g net carbs
  • Chicken Margherita : 520 calories | 24g fat | 15g carbs | 7g fiber | 4g sugar | 64g protein | 8g net carbs
  • Steamed Broccoli : 35 calories | 0g fat | 7g carbs | 4g fiber | 3g sugar | 4g protein | 3g net carbs

Low Carb Olive Garden Menu

June 30, 2012·Lynn Terry·

Last week I took my daughter and her friend shopping in the city, and of course they would choose Olive Garden for lunch -lol.

Can you eat Low Carb at Olive Garden? Of course! You can eat Low Carb practically anywhere. I think I proved that already at Macaroni Grill.

I wasnt worried.

Fortunately these days you can Google the nutrition facts for practically any restaurant and I often do this on the go from my mobile phone.

Or if I know in advance where Im going to be eating out, Ill look it up at home beforehand and make my meal choices before I even get there. And you can always request a nutrition facts sheet. Most restaurants have them on hand these days to cater to low carb and gluten free customers.

Low Carb Olive Garden Menu

Olive Garden has a very nice menu with low carb and gluten free options, which you can see to the right.

Not all of these entrees or options are on the public menu, so youll definitely want to request a copy from your server.

Not only does it give you additional items to choose from, it also gives you a breakdown of the nutrition facts making it easy to calculate the net carbs.

They have a Fresh Spinach Salad and Oven Roasted Asparagus for example, that are not on the main menu.

You can also request no croutons, or croutons on the side, for the Garden Fresh Salad they serve at the table. Without croutons a serving is 8 net carbs .

Other Low Carb Olive Garden options:

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Aim For High Fat Over High Protein

When it comes to macronutrients on the keto diet, a lot of people make the mistake of worrying too much about where they can get enough protein, and not worrying enough about making sure that theyre hitting their fat targets.

The basic keto macro ratio advises that you should aim to eat more fat than protein, because your body is adapting to burning fat from fuel anyway, and will start to depend on dietary fat for energy once youre fully in a state of ketosis.

Another reason that youll want to go high for fat and lower for protein is because too much protein can actually contribute to knocking you out of ketosis altogether.

This effect takes place via a process commonly referred to as gluconeogensis. During gluconeogenesis, your body starts to generate glucose straight out of protein in place of actual sugars, essentially turning protein into carbs, will take you out of ketosis fast.

While gluconeogenesis can often be a challenge to actually induce just from dietary protein, if youre not paying close enough attention to your protein count its definitely possible to experience it.

Olive Garden Low Carb Chicken Dishes

Olive Garden Copycat Zuppa Toscana Soup Keto Version

Olive Garden also offers plenty of chicken dishestwo of which are keto-friendly. Here they are:

Grilled Chicken

OG Grilled Chicken is the best chicken dish that you can try to keep your calories and carbohydrate consumption as low as possible.

This is a juicy chicken breast that’s perfectly seasoned and grilled. It comes with a steamed broccoli side dish to give you not just protein and fats, but fiber as well.

Nutritional Content per Serving: Without the broccoli, the meal contains 130 calories, 25g fat, 26g protein, and less than 1g net carbs.

Chicken Margherita Lunch Portion

The Chicken Margherita is a more flavorful version of the OG Grilled Chicken. It also uses a juicy grilled chicken, but this time, it’s topped with basil pesto, mozzarella, and tomatoes, along with a lemon garlic sauce.

And instead of just steamed broccoli for a side dish, a parmesan garlic broccoli is served on the side. In short, it’s an upgraded version of OG’s Grilled Chicken and Steamed Broccoli dish.

Nutritional Content per Serving: The Chicken Margherita lunch portion contains 370 calories, 22g fat, 37g protein, 2g fiber, and 6g net carbs.

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What Is The Healthiest Olive Garden Menu Item

You Can Order the 15 Healthiest Olive Garden Dishes

  • Sandwich made with eggplant and parmesan cheese on breadsticks. A breadstick sandwich is healthier than you may assume.
  • Grilled Salmon with Herbs
  • Mini Fettuccini Alfredo Pasta Bowl
  • Parmigiana-style grilled chicken.
  • Linguine di Mare is a kind of linguine that comes from the sea
  • Scampi with shrimp.
  • What Is Happening With Olive Garden

    According to the National Restaurant Association, more than 110,000 bars and restaurants in the U.S have closed permanently or long-term due to Covid-19. Lost sales are expected to reach $240 billion in 2020. In response to the pandemic, Olive Garden has trimmed its menu, pivoted to takeout and cut costs.

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    Eating Keto At Olive Garden: Top 13 Low Carb Options To Order

    Latest updates Heading 3 Example

    Italians love their carbs.

    That’s a fact and not just a myth. Statistics show that Italians eat around 90g of bread in just a day!

    Let’s also not forget that Italian cuisine is all about pastas and pizzas.

    So what do you do if you’re on keto and someone invites you to Olive Garden?

    Should you run and hide? We hope not.

    Instead of wasting the chance to taste authentic Italian dishes, we recommend doing your research first.

    Just like many other low carb restaurants, you’ll realize that there’s more to Olive Garden than just their delicious pastas.

    Are you intrigued as to what OG can offer to keto dieters? Read this and find out!

    Opt For Salads Over Anything Else

    Olive Garden

    Salads are generally the safest way to go when trying to order at Olive Garden, since pasta is definitely not an option, and everything else is lathered with pretty sugar sauce. However just choosing a salad doesnt mean youre in the clear immediately.

    Olive Gardens salad selection is unfortunately pretty limited, and some dressings might be a bit too sugary to safely enjoy while on keto.

    One of the better options Ive seen is their famous house salad, which is unlimited and comes in a pretty large bowl.

    As long as you ask for no croutons and stick to oil and vinegar as your dressing, you should be fine.

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    How Bad Is Thousand Island Dressing For You

    03/6Thousand Island

    The perfect Thousand Island dressing is made with tons of mayonnaise and ketchup. There is no real nutritional value in the dressing. It is filled with saturated fats, sodium, and sugars which lead to high cholesterol and heart diseases, leaving your salad unhealthier than you imagined.

    Eating Keto At Olive Garden Low Carb Options At Olive Garden

    Eating keto at olive garden, Would it be essential to follow Keto at Olive Garden? It almost sounds like an oxymoron. A few months ago, if you were to ask me that question, I would have replied that you were wasting your time. But, as it turns out, at eating keto at olive garden, there are quite a few low-carb choices you can enjoy low carb olive garden!

    keto olive garden is a restaurant chain which is specializing in Italian-inspired dishes. They serve countless breadsticks and plenty of starchy, eating keto pasta dishes as low carb options at olive garden.

    Nutrition information from Olive Garden is available on the restaurants website, making it super convenient to make a meal that will blend into your daily macros. You can order a surprising amount of keto-friendly dishes to eat keto at Olive Garden directly from the menu. Still, weve also thrown together ideas for custom-ordering a low-carb pasta tub.

    The sauce of yours: Palinski-Wade advises that you go for creamy pesto or mushroom sauce, as the milk would boost the fat consumption. In general, you want to target about 10 percent of calories or less from carbohydrates when trying to make a keto-friendly meal, with 60 to 90 percent of calories coming from fats. If the cream sauce is not your thing , she adds that a straightforward marinara is also a decent low-carb choice, with meat or cheese optionally added as low carb options at olive garden.

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    Entres At The Olive Garden For The Ketogenic Diet

    Did you know that you can order off the lunch menu at any time? That can keep your portion size under control. You can also substitute broccoli or mixed vegetables for the pasta in any of the dishes.

    Alfredo sauce Rich and creamy, this is a great keto choice. Gorgozola sauce Another satisfying low-carb option. Creamy Pesto Pesto is already perfect. Add cream and youll feel like youve died and gone to heaven.

    Pair any of these sauces with steak, grilled chicken, pork or sautéed shrimp and tell them to hold the pasta and youll be well within the keto zone. It says right on the menu that you can replace any of the pasta with grilled vegetables. Keep an eye out for the carb-ier ones like onions, or ask for broccoli.

    A couple of other good options to pair with these sauces are:Italian Sausage Meatballs

    Chicken Piccata The lemon garlic butter sauce is a keto winner. This sauce is also available with Salmon Piccata .

    Herb-Grilled Salmon More garlic and herb deliciousness. The broccoli that comes with it and is seasoned with parmesan and more garlic!

    Chicken Margherita Like the pizza with pesto, fresh mozzarella and tomatoes, but healthier, and yummier with the lemon garlic sauce.

    The Grilled Chicken Caesar Salad is passable at 14 net carbs.

    Garden veggies This one is off the lasagna menu. I wouldnt hold the lasagna, but you could ask for it as a side.

    You can also request a fresh spinach salad or oven-roasted asparagus , even though theyre not on the main menu.

    Olive Garden Low Carb Keto Diet Guide

    3 Low Calorie KETO Friendly Meals @ Olive Garden

    If you love Olive Garden but you are on the keto diet, have no worries! This keto diet guide will give you a list of Keto-friendly dishes! Check out our list below!

    If youre always on the go and need more ideas on what to eat at a variety of restaurants, check out ourUltimate KETO Restaurant Guide With Carbs list.

    Check out this video for the scoop on Everything You Need to Know About a KETO Diet.

    Heres the KETO scoop and carb count for Olive Garden!


    • Salad with Signature Italian Dressing: 13
    • Zuppa Toscana: 15
    • Grilled Chicken: less than 1 g
    • Shrimp: 0
    • Italian Sausage : 2
    • Garden Veggies: 6

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    Create Your Own Keto Dish

    Although Olive Garden isnt really keto friendly, they do have bits and pieces of low carb menu items scattered all over their menu. For example, there is a Create Your Own Pasta section, and you get to pick and choose your ingredients. Obviously, no pasta, but theres plenty of other items you can choose from and make your own ideal lunch or dinner option.

    For example, skip the pasta but get Tuscan sirloin and a side of steamed broccoli. Since both of these are pretty low carb, you can allow yourself to order the Alfredo sauce too. The sauce on its own has 5g of net carbs, which, in that particular meal combination, fits the ketogenic diet quite well.

    • Italian Sausage, 2 links
    • Grilled Chicken
    • Tuscan Sirloin, 6 oz.
    • Meatballs, 3 pieces
    • Shrimp
    • Steamed Broccoli
    • Alfredo Sauce

    Olive Garden Low Carb Fish And Seafood Dishes

    OG also has a great selection for keto dieters who are craving seafood and fish meals. These are as follows:

    Herb-Grilled Salmon

    The dish consists of seasoned salmon fillet and grilled to perfection, then topped with garlic herb butter. The side dish is parmesan garlic broccoli which matches the flavor of the salmon well.

    Nutritional Content per Serving: An order of this will give you 460 calories, 28g fat, 43g protein, 4g fiber, and 4g net carbs.

    Salmon Piccata

    Olive Garden has another dish that dish lovers would love. The Salmon Piccata is a fancier version of the grilled salmon as this one is topped with sun-dried tomatoes and capers and the lemon garlic butter sauce. It also has parmesan-crusted zucchini as its side.

    If you wish to lose weight, we recommend going for the lunch portion over the dinner size.

    Nutritional Content per Serving: The lunch portion contains 510 calories, 26g fat, 59g protein, 3g fiber, and 9g net carbs.

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    Can I Eat Keto At Olive Garden

    Olive Garden is literally THE place to go to for all things pasta. This doesnt make it a keto friendly place, especially if youre in the beginning of your journey and still get tempted to eat things you really shouldnt. Breaded menu items, pasta, five cheese ziti, high carb sauces these are most of the dishes Olive Garden has in their repertoire.

    But theres hope for all of us who vowed not to touch carbs! There is only a few low carb options you can choose from at this Italian chain restaurant. Below youll find a list of main menu dishes and a list of ingredients you can mix up to create your own meal. Grab the famous house salad without croutons, grilled chicken, Parmesan crusted zucchini, steamed broccoli, the herb grilled salmon and more.

    Again, stay away from pasta, breadsticks, high carb sauces, crusted protein, all the appetizers and salads with croutons.

    Here are the best picks for keto at Olive Garden:

    The Best Low Carb Options

    Easy Keto Diet Tips, Tricks, and Ideas
  • Chipotle This is an easy pick as the top option for keto fast food. Its really the only place that you can order something directly off the menu and have it be perfectly low carb. Depending on the location you are at youll want to order a Lifestyle Bowl or a salad bowl without beans or rice.
  • Chick Fil A Chick Fil A offers a bunch of options using their grilled nuggets. You can order them by themselves or you can get them on a salad. I usually find it expensive to get a filling meal at Chick Fil A on keto, but its definitely one of the top keto friendly fast food options.
  • Wendys As far as your standard burger places go, Wendys is definitely the best keto fast food place. They make it easy to order bunless burgers that are actually filling and delicious. Much better than McDonalds and Burger King when it comes to keto fast food options.
  • Wingstop / Buffalo Wild Wings Not really fast food, but Wingstop and Buffalo Wild Wings are superb meal options for a keto diet. Both of them offer fried chicken wings that are not breaded. We prefer Buffalo Wild Wings over Wingstop because they fry in a healthier oil.
  • Carls Jr. / Hardees A surprising entry on the top list is Carls Jr. and Hardees. While the dinner menu is pretty good, offering burgers and chicken sandwiches, the real standout here is the breakfast menu. They have tons of keto friendly fast food breakfast sandwiches available, all of which are tasty and filling.
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