Top Low Calorie Food at Olive Garden | Full List (2025)

There’s something about walking into Olive Garden that feels like a warm hug. The familiar aroma of garlic, the soft lighting, the chatter of families — I’ve been visiting Olive Garden for years, and while the food is always comforting, there came a point when I had to be more mindful about what I was eating.

If you’re like me — trying to enjoy a meal out without wrecking your calorie goals — this guide is for you. I’ve personally gone through the Olive Garden menu, tried dozens of items, and researched their official nutritional info. And yes — you can eat delicious, satisfying meals here while keeping things light.

In this article, I’ll walk you through the best low calorie food at Olive Garden in 2025 — complete with real insight, breakdowns, and tips from experience. Let’s dig in.

Complete Olive Garden Calories Breakdown (2025 Guide)

Before we talk about what to order, it helps to understand how Olive Garden presents calorie information and where hidden calories often sneak in.

Understanding Calorie Counts at Olive Garden

Olive Garden follows FDA guidelines for nutritional labeling, and all their calorie counts are based on standard portions. But here are a few key things to keep in mind when reading their menu:

• Breadsticks aren’t free (calorie-wise): Each one adds around 140 calories, even without butter.
  
• Customizations matter: Adding Alfredo sauce, cheese, or extra dressing can easily add 100–300 calories.
  
• Watch your sides: Many entrées come with soup or salad — and both vary in calories based on dressing and toppings.
  

If you’re dining with calorie control in mind, awareness is key. A simple swap (like steamed broccoli instead of fettuccine alfredo) can make a huge difference.

How Olive Garden Prepares Nutritional Info

The calorie information Olive Garden provides is based on their standardized recipes and supplier data. Here’s how it works:

• Standardized Recipes: Each dish is made according to a fixed recipe, which is used to calculate average calorie content.
  
• Portion Control: Measurements are specific — even things like dressings and cheese are portioned to maintain consistency.
  
• No Guesswork: All data is regularly updated and published, usually matching USDA nutritional standards.
  

This means you can rely on their published calorie counts — as long as you’re not adding extras or making big swaps.

Top Low Calorie Olive Garden Meals

These are the lowest calorie entrées and menu items at Olive Garden in 2025 — all of which I’ve either personally tried or verified through their nutrition guide. Each one tastes good, feels filling, and fits within a calorie-conscious lifestyle.

Below is a table showing the top low calorie meals, followed by detailed breakdowns of each.

Olive Garden Low Calorie Meals Table (2025)

Grilled Chicken Margherita – Protein-Packed and Flavorful

This dish is a standout. At just 540 calories, it delivers lean grilled chicken breast, juicy cherry tomatoes, basil pesto, and a touch of mozzarella. It’s fresh, flavorful, and doesn’t feel like “diet food” at all.

What I love: The basil pesto and lemon garlic drizzle make this feel gourmet, but it’s still light. You can pair it with steamed broccoli or a house salad (without dressing) to stay under 650 calories.

Herb-Grilled Salmon with Steamed Broccoli

At 590 calories, this is probably the cleanest entrée on the Olive Garden menu. The salmon is grilled with Italian herbs and olive oil, then served with a generous portion of steamed broccoli.

Why it works: It’s rich in omega-3s, has over 45g of protein, and leaves you satisfied without feeling heavy.

Pro tip: Skip the soup or ask for dressing on the side if you order salad. The salmon alone is enough.

Shrimp Scampi – Light Yet Satisfying

One of Olive Garden’s lowest calorie pasta dishes, Shrimp Scampi comes in at just 480 calories. It’s made with angel hair pasta, garlic sauce, sautéed shrimp, and fresh veggies like spinach and tomatoes.

What’s surprising: You get real pasta and a satisfying portion without blowing your calories. It’s garlicky, buttery (in a good way), and doesn’t taste “low-cal.”

Eggplant Parmigiana – Vegetarian and Calorie Conscious

Eggplant Parmigiana clocks in at 570 calories and offers a great option for vegetarians. Breaded eggplant slices are baked, not fried, then topped with marinara and mozzarella.

Why I recommend it: It feels indulgent, but it’s actually one of the more balanced plant-based choices on the menu. You can also pair it with a side of veggies instead of pasta to keep things even lighter.

Minestrone Soup – A Hearty Low Calorie Option

At just 110 calories per cup, the Minestrone Soup is one of the safest choices to start your meal. It’s filled with vegetables, beans, and pasta in a tomato broth — hearty but not heavy.

How I use it: I’ll often order a cup with grilled chicken or salmon. It satisfies that “I want something warm” craving without loading on calories.

Note: A bowl is roughly 160–180 calories, still within a healthy range if you skip other sides.

Pasta e Fagioli – Filling but Still Light

This soup doesn’t always get the spotlight, but it should — especially if you’re looking for something that warms you up without weighing you down. Pasta e Fagioli is Olive Garden’s Italian spin on chili — a tomato-based broth with beans, pasta, and ground beef.

• Calories per cup: Around 150–160
  
• Calories per bowl: Around 220–240
  

Why it works: It’s hearty thanks to the beans and beef, but not greasy or overly salty. The small pasta pieces help make it feel like a real meal. It’s one of those items that’s comforting and filling but still fits a low calorie plan — especially as a starter or lunch pairing.

Personal note: I’ll often order a cup of this with a side salad and grilled chicken — you end up with a well-balanced, full meal under 600 calories.

Zoodles Primavera with Grilled Chicken

One of Olive Garden’s best-kept secrets for low calorie eaters is the Zoodles Primavera. Zoodles (zucchini noodles) replace traditional pasta, making this dish incredibly light while still delivering texture and flavor.

• Calories (with grilled chicken): Around 560
  
• Calories (without chicken): Just 370
  

The dish includes sautéed vegetables — like bell peppers, onions, and broccoli — tossed in a light garlic and white wine sauce. The grilled chicken adds lean protein, turning this into a filling entrée that doesn’t spike your calorie intake.

Why I love it: The crunch of the zoodles gives that satisfying noodle feel without any heaviness, and the dish pairs perfectly with a side of Minestrone or a light salad if you want to stay under 700 calories.

Create Your Own Pasta – Healthy Customization Tips

Creating your own pasta at Olive Garden can either be a calorie trap — or a smart, customizable win. The key is making smart choices at each step. Here’s how I do it when I want full control:

Step-by-Step Low Calorie Build:

Total Calories: Around 400–500, depending on your portion.

Tips from experience:

• Avoid creamy sauces like Alfredo or Five Cheese Marinara — they can add 400+ calories alone.
  
• Ask for light sauce — they’ll often honor the request.
  
• Add extra vegetables — they’re low in calories and help fill you up.
  

I’ve built “Create Your Own Pasta” bowls that taste great and land comfortably under 500 calories. Just ask questions and don’t be afraid to customize.

Best Low Calorie Food at Olive Garden

Sometimes a single entrée isn’t enough, or you’re looking to enjoy a classic Olive Garden combo without the guilt. The good news? You can do that — with some careful choices. Below are combinations I’ve personally tried that keep the calorie count low while still giving you the full Olive Garden experience.

Soup, Salad, and Breadstick Under 600 Calories

This combo is a classic — and surprisingly, you can make it work within your calorie goal. Here’s how:

Recommended Combo:

• 1 cup of Minestrone Soup – 110 cal
  
• House Salad (no croutons, light dressing on side) – 120 cal
  
• 1 Breadstick – 140 cal
  

Total: 370 calories

You can even swap Minestrone for Pasta e Fagioli (+40 cal) or Zuppa Toscana (+80 cal) if you’re okay going a little higher. The trick here is portion control and holding the heavy dressing or toppings.

Personal Tip: Dip the breadstick in your soup instead of slathering on butter — saves calories and adds flavor.

Lunch Duo Options for Calorie Control

The Lunch Duo lets you pick a soup, salad, and a small pasta, flatbread, or sandwich. It’s available until 3 p.m. on weekdays, and you can definitely make it work for calorie goals.

Best Lunch Duo Pairing (Under 600 Calories):

Total: 530 calories

Other smart choices include:

• Grilled Chicken Flatbread (half): ~300 calories
  
• Small Zoodles Primavera (no meat): ~270 calories
  

Why it’s a win: You get variety, flavor, and satisfaction without crossing into 800–900 calorie territory like most combo meals.

Smart Sides to Pair With Entrées

It’s easy to ruin a low calorie entrée by pairing it with the wrong side. Instead of bread-heavy or creamy sides, here are some smart, flavorful add-ons that don’t break your calorie bank:

My Go-To Combo: Grilled Chicken Margherita + Steamed Broccoli + Cup of Soup = A satisfying, balanced meal under 700 calories.

Olive Garden Appetizers with Fewer Calories

Most people assume appetizers are off-limits when you’re watching calories — but Olive Garden actually has a couple of solid starters that won’t wreck your meal plan. You just need to avoid the deep-fried options and creamy dips. Below are two options I’ve had multiple times, and they strike the right balance between flavor and restraint.

Grilled Tomato Bruschetta

This appetizer is light, fresh, and full of flavor without heavy sauces or fried textures. It features diced tomatoes, garlic, basil, and a balsamic glaze, served on grilled Italian bread.

• Calories per serving: Approximately 290–320
  
• Why it works: It’s veggie-forward, has zero cream, and the portion is shareable if you’re being strict.
  

Personal tip: If you’re dining with someone, split it in half. You get the burst of flavor and crunch without going over 160 calories. It also pairs nicely with a soup or side salad.

Garlic Parmesan Edamame (When Available)

This one’s a bit of a wildcard — it’s not always available nationwide, but when it is, it’s a gem. Olive Garden seasons steamed edamame with garlic and parmesan, offering a salty, savory snack that’s surprisingly light.

• Calories per serving: About 220–250
  
• Nutritional bonus: Packed with plant-based protein and fiber, so you feel full faster.
  

Why I love it: It’s one of the rare appetizers that’s both satisfying and nutritious. If you see it on your local menu, grab it — and skip the fried ravioli.

Low Calorie Olive Garden Salad Options

Olive Garden’s salads are iconic — that chilled bowl, the giant tongs, the unlimited refills. But they can be a hidden calorie bomb if you’re not careful. The base salad itself is light; it’s the dressing, cheese, and croutons that turn it into a 400+ calorie side dish.

Here’s how to enjoy the salad without the calorie overload.

Famous House Salad – Dressing Tips to Cut Calories

The standard house salad (with all the toppings and full portion of dressing) comes in around 290–320 calories. But with a few small adjustments, you can easily cut that number in half.

Ways to Reduce Calories:

• Ask for dressing on the side — Use only half or less.
  
• Skip the croutons — That alone saves you about 70–90 calories.
  
• Go light on cheese — Ask for half or none to shave off another 40–60 calories.
  

My personal approach: I ask for dressing on the side and dip my fork lightly into it before each bite. It sounds odd, but it works — tons of flavor, minimal calories.

Salad Toppings That Add (or Avoid) Calories

It’s easy to assume salads are always a “safe” choice — but toppings can make or break them when you’re calorie-conscious. Here’s a quick rundown of what to watch out for and what you can enjoy freely.

High Calorie Toppings to Avoid or Limit:

• Croutons – 70–90 cal per small handful
  
• Full-fat dressing – 80–120 cal per 2 tbsp
  
• Shredded Cheese – 60–90 cal per serving
  
• Creamy Add-ons (like Caesar dressing) – 130+ cal per serving
  

Low Calorie Additions to Keep or Request:

• Fresh tomatoes – ~5 cal per slice
  
• Red onions – ~10 cal
  
• Black olives – ~25 cal per tablespoon
  
• Banana peppers – ~10 cal
  
• Grilled chicken strips – ~120–160 cal depending on portion
  

Pro tip: Build your salad intentionally. Load up on fresh veggies, add lean protein, and control dressing portions. You’ll walk away full and satisfied — without regretting anything.

How Many Calories Are in Olive Garden’s Popular Dishes?

Not all Olive Garden meals are created equal — some of the fan favorites are surprisingly high in calories. That doesn’t mean you can’t enjoy them, but it’s helpful to go in with your eyes open. Below, I break down the calorie counts of their most well-known items so you can plan smarter.

Olive Garden Tour of Italy Calories

This is the definition of indulgence: Chicken Parmigiana, Lasagna Classico, and Fettuccine Alfredo, all on one plate.

• Calories: Around 1,520–1,580
  
• Why so high? Each individual item is calorie-dense, especially the Alfredo sauce and breaded chicken.
  

Pro tip: Split it with a friend and add a side salad instead of soup. Or just skip this one entirely if you’re keeping things light — it’s almost a full day’s worth of calories.

Olive Garden Breadstick Calories

They’re delicious. They’re unlimited. And they add up fast.

• Calories per breadstick: 140
  
• Butter topping: Adds an additional 20–30 calories
  

My take: Stick to one — savor it slowly. Or better yet, skip them and save those calories for your entrée.

Olive Garden Mint Calories

That little green-wrapped chocolate mint at the end of your meal? It’s not calorie-free.

• Calories per mint: About 25–30
  

Not a big deal on its own, but grab a handful and it adds up. I usually enjoy one and leave the rest — it’s a nice treat, but not worth going overboard.

Chicken Alfredo vs. Chicken Margherita – Calorie Comparison

Here’s a side-by-side comparison of two popular chicken entrées — one creamy, one clean.

Verdict: If you’re watching calories, Chicken Margherita is the clear winner. You still get great flavor and decent protein — without the food coma.

Expert Tips for Eating Healthy at Olive Garden

Dining out doesn’t have to derail your health goals — and that’s true even at Olive Garden. After years of experimenting, reading nutrition labels, and talking with a few nutritionists, I’ve learned how to enjoy the experience without the regret.

What Nutritionists Recommend Ordering

Nutrition experts generally recommend meals that are:

• Grilled instead of fried
  
• Tomato-based instead of cream-based
  
• High in fiber and protein
  
• Low in saturated fats and refined carbs
  

Top Picks by Nutritionists:

• Grilled Chicken Margherita
  
• Herb-Grilled Salmon with Broccoli
  
• Zoodles Primavera with Grilled Chicken
  
• Minestrone or Pasta e Fagioli soup with salad
  

Portion Control Strategies at Olive Garden

The portions at Olive Garden are large — even the lighter meals can be double what you’d serve at home. Here’s how I manage it:

• Ask for a to-go box with your meal. Immediately put half away before you start eating.
  
• Split entrées with your dining partner — especially for pastas.
  
• Slow down. Olive Garden meals are about the experience — no need to rush.
  

Swaps to Make Any Meal Healthier

Simple swaps can cut hundreds of calories off your meal without sacrificing flavor:

Making even one of these swaps at your next visit can make a big impact — and it still feels like a treat.

Final Thoughts on Olive Garden’s Low Calorie Menu

Olive Garden isn’t just for cheat days anymore. With a little planning — and some smart choices — you can absolutely enjoy a satisfying meal here without blowing your calorie goals. I’ve done it, and I keep going back because I know what works.

The biggest takeaway? You’re in control. From customizing your pasta to skipping that second breadstick, every choice counts. And thankfully, Olive Garden has enough low calorie options to keep things flavorful and filling.

Whether you’re a regular like me or just looking to enjoy one light dinner out this month, I hope this guide helps you navigate the menu with confidence.

Frequently Asked Questions (FAQs)