Best Keto Meals to Order at Olive Garden (2025 Guide)

Walking into Olive Garden on a keto diet used to feel like entering enemy territory — warm breadsticks everywhere, creamy pasta dishes calling your name, and that never-ending soup and salad deal that’s more tempting than it should be. I remember my first attempt at staying keto here; I scanned the menu with a mix of hope and hesitation. But after years of trial, error, and learning how to order smartly, I’ve figured out exactly how to enjoy a flavorful, satisfying meal without getting knocked out of ketosis. If you know where to look, the Best 2025 Guide to Olive Garden Holiday Hours Keto Meals to Order at Olive Garden are not only possible — they’re actually delicious.

If you’re following a low-carb or ketogenic lifestyle, you don’t need to skip Olive Garden altogether — you just need to know what to look for and how to tweak your order. In this guide, I’ll walk you through the real options that have worked for me, with specific recommendations, modification tips, and even a few surprises. Let’s get into the best Keto at Olive Garden meals that actually taste great and won’t wreck your macros.

Best Keto Lunch and Dinner Options at Olive Garden

Some of Olive Garden’s entrées can be easily adapted to fit a keto lifestyle — and others are practically keto already. Below are the meals I’ve personally ordered, customized, and tested for low-carb dining.

Grilled Chicken Margherita (No Potatoes)

This is my go-to order when I want something fresh, filling, and flavorful. Normally, it comes with garlic Parmesan mashed potatoes — but simply ask your server to substitute those with extra steamed broccoli or a side of mixed veggies.

Macros Estimate (Modified):

Nutrient	Amount (Approx.)
Calories	540
Net Carbs	7g
Protein	50g
Fat	32g

With fresh mozzarella, basil pesto, and juicy grilled chicken, this dish is naturally low in carbs once you remove the starchy sides.

Herb-Grilled Salmon with Steamed Broccoli

One of the cleanest, most keto-friendly options on the entire menu. This salmon is grilled with herbs and served with a side of steamed broccoli — and that’s it. No need to modify a thing.

What I love most about this meal is its simplicity. The salmon has a crisp outer layer with tender, moist flesh that’s not overcooked — a rare feat at a chain restaurant.

Pro tip: Ask for a lemon wedge and a drizzle of olive oil to enhance the fat content without adding hidden carbs.

Macros Estimate:

Nutrient	Amount (Approx.)
Calories	590
Net Carbs	6g
Protein	45g
Fat	38g

6 oz Sirloin Steak (No Pasta or Breadsticks)

This is a classic choice that doesn’t need much work. The sirloin is juicy and well-seasoned, but it normally comes with fettuccine Alfredo or mashed potatoes. Skip both and ask for double vegetables instead.

I usually pair it with a Caesar side salad (no croutons), and it makes for a well-rounded, low-carb meal.

Macros Estimate (Modified):

Nutrient	Amount (Approx.)
Calories	520
Net Carbs	5g
Protein	52g
Fat	32g

Grilled Chicken Alfredo (Request Zoodles or Broccoli Base)

Alfredo sauce can actually be keto-friendly, but the fettuccine is the obvious problem. I’ve had success asking servers if they can sub the pasta with extra broccoli or spiralized zucchini (zoodles), depending on the location.

Even if they don’t offer zoodles, you’ll still get a creamy, rich Alfredo flavor over a bed of broccoli that absorbs the sauce beautifully.

Note: Always confirm the Alfredo sauce doesn’t have added flour or starch — most Olive Garden locations use a keto-safe version, but it’s worth asking.

Macros Estimate (Modified):

Nutrient	Amount (Approx.)
Calories	610
Net Carbs	8g
Protein	48g
Fat	42g

Italian Sausage with Veggies (No Sauce or Pasta)

This is a little-known off-menu hack I discovered while talking to a server. You can often request grilled Italian sausage as a standalone protein and pair it with roasted veggies like zucchini, peppers, and onions.

Avoid any marinara or Alfredo sauce unless you’re sure about the carb content — ask for plain or olive oil drizzle instead.

Macros Estimate (Custom Plate):

Nutrient	Amount (Approx.)
Calories	480
Net Carbs	6g
Protein	40g
Fat	34g

Low-Carb Soups and Salads That Fit Your Keto Plan

You don’t have to skip the first course — there are some soup and salad options that work perfectly with a ketogenic approach, especially if you ask for a few simple modifications.

Zuppa Toscana (No Potatoes, Light Cream)

Zuppa Toscana is surprisingly keto-friendly if you make two critical adjustments: no potatoes and light on the cream. What’s left is spicy Italian sausage, kale, and a savory broth that’s rich and satisfying.

I’ve ordered this countless times — just make sure they leave the potatoes out completely.

Macros Estimate (Modified):

Nutrient	Amount (Approx.)
Calories	320
Net Carbs	5g
Protein	15g
Fat	28g

Minestrone Soup (Higher Carb, But Modifiable)

This one requires more caution. Traditional minestrone is packed with beans and pasta, making it too carb-heavy as-is. But if you’re at a location willing to tweak it, you can request it without pasta or beans, keeping the base veggies and broth.

Still, even with those modifications, it’s higher in carbs than other soup choices — I’d only recommend it if you’re doing low-carb, not strict keto.

Macros Estimate (Modified):

Nutrient	Amount (Approx.)
Calories	180
Net Carbs	10g
Protein	5g
Fat	8g

Famous House Salad (No Croutons, Extra Dressing on Side)

This is a fan-favorite for good reason. The key here is to skip the croutons entirely and ask for extra Parmesan cheese and dressing on the side — their signature Italian dressing is higher in fat and works great for keto.

I often double the portion and add grilled chicken or shrimp to turn this into a full meal.

Macros Estimate (Modified):

Nutrient	Amount (Approx.)
Calories	260
Net Carbs	6g
Protein	8g
Fat	22g

Caesar Salad (Without Croutons, Add Protein)

Another solid salad option. When you remove the croutons and throw in some grilled chicken, shrimp, or even steak, it becomes a hearty and keto-appropriate entrée.

The Caesar dressing is creamy and fairly low-carb — just make sure it doesn’t contain any sugar or added starches at the location you visit.

Macros Estimate (Modified with Chicken):

Nutrient	Amount (Approx.)
Calories	450
Net Carbs	5g
Protein	38g
Fat	32g

Keto-Friendly Appetizers to Start Your Meal Right

Before diving into your entrée, it’s smart to look for appetizers that won’t sabotage your macros. Over the years, I’ve tested a few starters that work surprisingly well for a keto lifestyle. While the Olive Garden menu doesn’t scream “low-carb” at first glance, you can still find some hidden gems — especially if you’re willing to customize.

Sautéed Shrimp with Garlic and Broccoli

This is one of those off-menu tricks I learned from experience. Most Olive Garden kitchens are happy to accommodate simple requests, and sautéed shrimp with garlic and broccoli is a winning combo.

Just ask for shrimp sautéed in olive oil and garlic, served over a bed of steamed broccoli — skip any pasta, breadcrumbs, or sauces. The garlic adds bold flavor without carbs, and the healthy fats help fill you up.

Macros Estimate (Custom Order):

Nutrient	Amount (Approx.)
Calories	330
Net Carbs	4g
Protein	28g
Fat	22g

Grilled Chicken or Sausage Skewers (Ask for Custom Prep)

While not officially on the menu, you can often request skewered grilled chicken or sausage as a keto-friendly appetizer — just be clear about the prep. No glazes, no breading, and definitely no sweet dipping sauces.

I usually ask them to season with salt, pepper, and garlic, and then pair it with a side of marinara (just a spoon, if it’s low-sugar) or plain olive oil for dipping.

Quick Customization Tips:

• Always ask for grilled, not fried.
  
• Request plain preparation (olive oil and herbs).
  
• Avoid any breadcrumbs or added sauces.
  

Macros Estimate (Chicken Skewers):

Nutrient	Amount (Approx.)
Calories	310
Net Carbs	3g
Protein	30g
Fat	20g

Caprese Salad with Extra Olive Oil

If available, Caprese salad is a simple yet satisfying keto starter. Made with fresh mozzarella, basil, and tomatoes, it already leans low-carb. You’ll want to go light on the tomatoes (they do have sugar), and be generous with the olive oil.

I always ask for extra olive oil and a pinch of salt on top — it enhances flavor and gives you a good dose of healthy fats.

Macros Estimate (Modified):

Nutrient	Amount (Approx.)
Calories	280
Net Carbs	5g
Protein	14g
Fat	24g

Dessert and Drink Choices That Won’t Ruin Ketosis

This is where it gets tricky. Let’s be real — Olive Garden is famous for their desserts: Tiramisu, Black Tie Mousse Cake, and those dangerously good warm doughnuts. But on keto, most of these are off-limits. That doesn’t mean you have to sit there sipping water while everyone else indulges. With a few clever moves, you can still enjoy the end of your meal without knocking yourself out of ketosis.

Smart Drink Picks: Water, Diet Soda, Unsweetened Tea

When it comes to drinks, sugar is the silent killer on keto. Even seemingly healthy choices like fruit juices or sweet teas can have 20–40g of sugar per glass.

Here are your best bets for keto-friendly drinks:

Drink Option	Net Carbs (Approx.)
Ice Water with Lemon	0g
Unsweetened Iced Tea	0g
Diet Coke or Diet Pepsi	0g
Black Coffee	0g
Sparkling Water (No Flavoring)	0g

Pro Tip: If you’re craving flavor, ask for a lemon wedge or bring a keto-friendly water enhancer like stevia-based drops.

Keto Dessert Workarounds: Skip or Share Strategically

Let’s be honest — there’s no true “keto dessert” on the Olive Garden menu. But here’s how I handle dessert when dining with friends:

• Share a dessert: A few bites of cheesecake (without the crust) won’t kick you out of ketosis if you’ve been strict with the rest of your meal.
  
• Bring your own: I sometimes stash a keto-friendly fat bomb or chocolate square in my pocket for later.
  
• Coffee with cream: A warm cup of black coffee with a splash of heavy cream can be a satisfying end to your meal and mimic that dessert experience.
  

The key is mindfulness — not deprivation. You’re there for the company and the flavor, not the sugar rush.

How to Order the Best Keto Meals to Order at Olive Garden Like a Pro

If there’s one thing I’ve learned, it’s that you can eat keto at Olive Garden — but only if you take control of your order. It takes some confidence and a little know-how, but once you get the hang of it, the server will likely be happy to accommodate you.

Swap Pasta for Zoodles or Extra Veggies

This is my go-to modification. Most pasta dishes can be made keto if you swap the noodles for vegetables — usually broccoli or zucchini, depending on the location.

Some locations even offer spiralized zucchini (zoodles) as a pasta alternative — ask nicely and they might surprise you.

Example Swap:

• Chicken Alfredo ➝ Chicken Alfredo on Broccoli
  
• Shrimp Scampi ➝ Shrimp Scampi on Zoodles
  

Why It Works:

• Saves 40–60g of carbs per dish
  
• Adds fiber, nutrients, and volume
  

Choose Grilled Proteins Over Breaded or Fried

Breaded chicken, fried calamari, and crispy shrimp may be delicious — but they’re also keto bombs. Instead, opt for:

• Grilled chicken
  
• Herb-grilled salmon
  
• Italian sausage (plain)
  
• Grilled shrimp or steak
  

These are naturally low in carbs and high in protein and fat — the foundation of keto.

Ask for Sauce on the Side (Avoid Hidden Sugars)

Sauces can be sneakily high in sugar and starches. Even tomato-based sauces like marinara can contain added sugar, and creamy sauces like Alfredo may have flour or cornstarch.

What I recommend:

• Always ask for sauces on the side.
  
• Ask for ingredient info if you’re unsure.
  
• Use olive oil, garlic, butter, and Parmesan instead of pre-made sauces.
  

Use Olive Oil, Garlic, and Parmesan for Flavor

These three ingredients are your best keto flavor boosters — and they’re almost always available at Olive Garden.

• Olive oil adds healthy fat.
  
• Garlic adds punch without carbs.
  
• Parmesan brings salty umami that satisfies.
  

Ask for these as sides or toppings — they’re your keto secret weapons.

Don’t Hesitate to Customize Your Plate

This might be the most important advice I can give. Don’t be afraid to speak up and customize your order — I’ve done this dozens of times, and not once have I been turned away.

Whether it’s:

• Swapping pasta for veggies
  
• Skipping the croutons
  
• Doubling the broccoli
  
• Asking for grilled shrimp instead of fried
  

— it’s all fair game.

Servers are usually more than happy to help, especially when you clearly explain what you need and why. Just be polite and flexible.

Olive Garden Keto Combos You Can Order Without Guesswork

One of the biggest challenges when eating keto at restaurants is guessing what will work — or worse, ordering something that sounds keto-friendly but sneaks in hidden carbs. That’s why I’ve come up with a few Keto at Olive Garden combinations you can confidently order without second-guessing or modifying ten different things.

These aren’t just low-carb — they’re balanced, satisfying, and based on what I’ve actually ordered myself.

Keto Shrimp Alfredo with Broccoli Instead of Pasta

This is a reliable combo I’ve used many times. You start with the Shrimp Alfredo entrée and ask your server to swap the pasta for steamed broccoli. It’s creamy, cheesy, and still gives you the same indulgent experience without the carb overload.

Macros Estimate (Modified):

Nutrient	Amount (Approx.)
Calories	580
Net Carbs	7g
Protein	40g
Fat	42g

Chicken Piccata with Grilled Zucchini

This dish isn’t on every Olive Garden menu, but when it’s available as a seasonal special, it’s golden. The chicken is grilled and served with a lemon-caper butter sauce — skip the pasta and get grilled zucchini or steamed broccoli on the side.

Why It Works:

• No breading
  
• No hidden sugars
  
• High-fat lemon butter sauce complements keto well
  

Macros Estimate:

Nutrient	Amount (Approx.)
Calories	520
Net Carbs	6g
Protein	45g
Fat	34g

Sausage and Peppers over Steamed Spinach

This combo is something I crafted after chatting with a server. If they’re flexible, ask for grilled Italian sausage with sautéed bell peppers served over a bed of steamed spinach instead of pasta or potatoes. It’s flavorful, hearty, and hits the keto sweet spot.

Macros Estimate (Custom Plate):

Nutrient	Amount (Approx.)
Calories	540
Net Carbs	5g
Protein	38g
Fat	40g

Keto Veggie Bowl with Olive Oil and Chicken

This is a fully custom meal I’ve ordered more than once: grilled chicken over a bed of steamed broccoli, zucchini, and spinach — all drizzled with olive oil and Parmesan.

You can request this off-menu bowl by listing your preferences, and most locations are happy to accommodate.

Macros Estimate:

Nutrient	Amount (Approx.)
Calories	470
Net Carbs	6g
Protein	42g
Fat	30g

Hidden Carbs at Olive Garden: What to Avoid on Keto

While it’s possible to eat keto at Olive Garden, there are also landmines you’ll want to avoid — the kinds of things that seem safe but are loaded with hidden sugars or starches.

Here’s what to stay far away from if you’re staying true to your keto plan.

Breadsticks, Pasta, and Fried Foods

Let’s start with the obvious ones. Breadsticks are delicious — and carb bombs. Each one clocks in at over 25g of carbs. Pasta? Easily 50g+ per serving. And fried items (like calamari or chicken fritta) are coated in flour or breadcrumbs.

Item	Net Carbs (Approx.)
1 Breadstick	25g
Fettuccine Alfredo	60g
Fried Calamari	30g

Just say no.

Sweet Sauces and Marinades (Alfredo, Balsamic Glaze, etc.)

Not all sauces are keto-safe. Alfredo can sometimes contain flour, while balsamic glaze is loaded with sugar. Be cautious and always ask how the sauce is made.

Avoid:

• Balsamic glaze
  
• Sweet BBQ sauce (if available)
  
• Alfredo (if thickened with flour)
  
• Sweetened tomato sauces
  

When in doubt, request butter, olive oil, or garlic for flavor.

Croutons, Breaded Toppings, and Sugary Dressings

These small additions can ruin a salad’s keto-friendliness in seconds. That crunchy topping or creamy dressing? Often hiding 5–10g of sugar per serving.

Always:

• Ask for no croutons
  
• Choose Caesar or oil-based dressings
  
• Skip any breaded protein (like chicken parm)
  

Side Dishes with Potatoes, Rice, or Creamy Fillers

Mashed potatoes and creamy soups may seem harmless, but they’re full of hidden starch. Even the “vegetable sides” sometimes include a creamy cheese sauce that contains flour or starch thickeners.

Avoid:

• Garlic mashed potatoes
  
• Creamy mushroom sides
  
• Risottos or rice blends
  
• Cheesy veggies (unless you confirm ingredients)
  

Sample Full-Day Keto Meal Plan at Olive Garden (2025 Edition)

If you’re spending the whole day on the road or traveling, it’s entirely possible to eat breakfast somewhere else and then have Keto at Olive Garden for both lunch and dinner — without blowing your macros.

Here’s a sample full-day plan I’ve followed on several trips.

Lunch Example: House Salad with Grilled Chicken and Olive Oil

Ask for:

• House salad (no croutons)
  
• Add grilled chicken
  
• Olive oil and red wine vinegar on the side
  

Pair it with a glass of water or unsweetened iced tea, and you’re good to go.

Macros Estimate:

Nutrient	Amount (Approx.)
Calories	420
Net Carbs	6g
Protein	38g
Fat	28g

Dinner Example: Herb-Grilled Salmon + Broccoli + Unsweet Tea

This combo is reliable, delicious, and completely keto-safe.

• Herb-Grilled Salmon
  
• Steamed Broccoli
  
• Unsweetened iced tea or sparkling water
  

Macros Estimate:

Nutrient	Amount (Approx.)
Calories	590
Net Carbs	6g
Protein	45g
Fat	38g

Optional Dessert: One Bite of Dolcini (If You Track It)

If you’ve got the discipline to stop at one bite, the Dolcini (mini dessert cups) can satisfy your sweet tooth without destroying your carb count. Just make sure you’re tracking it into your daily totals.

One bite (approx. 1/4 cup):

• Net Carbs: 7–10g
  
• Calories: 90–120
  

If that’s too risky, stick with black coffee and heavy cream instead.

Is Olive Garden Keto-Friendly for Weight Loss?

Here’s the big question: Can you actually lose weight while eating at Olive Garden on keto?

From my experience — yes, if you’re mindful.

Portion Control Tips for Low-Carb Success

Keto-friendly or not, Olive Garden portions are big. Oversized portions can still lead to excess calories, even if they’re low in carbs.

Tips that have worked for me:

• Split your entrée in half before you start eating
  
• Ask for a to-go box when your meal arrives
  
• Skip appetizers or share with others
  

Calorie Counts and Macros to Watch Out For

Even when carbs are low, calorie counts can creep up quickly — especially with cheese, cream sauces, and fatty meats.

Watch for:

• Alfredo sauce (high in fat and calories)
  
• Double protein portions
  
• Salads drowning in dressing
  

Track your meals using a macro app, even at restaurants — it helps build awareness and keeps you accountable.

Building Sustainable Keto Meals from the Menu

Consistency is key. The best way to make Keto at Olive Garden part of your lifestyle is by choosing meals that:

• Keep you full
  
• Taste great
  
• Don’t require too much mental math
  

Over time, you’ll get comfortable with your go-to orders — which means fewer cravings and fewer slip-ups.

FAQs About Keto at Olive Garden