Olive Garden, known for its warm Italian hospitality and hearty meals, is a popular chain restaurant that offers a wide array of pasta dishes, soups, salads, and breadsticks. While many people associate Olive Garden with indulgent, carb-heavy meals, the restaurant also offers several healthier options for those who are mindful of their diet. Whether you're trying to eat light, follow a specific dietary plan, or just make better choices when dining out, Olive Garden provides a variety of menu items to suit your goals.
In this article, we’ll explore the olive garden healthy menu choices available at Olive Garden, including low-calorie, high-protein, and plant-based options. We’ll also offer tips for customizing your meal to keep it as nutritious as possible.
1. Understanding What “Healthy” Means at Olive Garden
When it comes to eating healthy at a restaurant like Olive Garden, it’s important to define what "healthy" means to you. For some, it might mean low-calorie. For others, it could mean low in saturated fat, high in protein, low in sodium, vegetarian, or low-carb.
Olive Garden's menu includes nutritional information, which can be helpful when selecting a meal. The restaurant also has a section dedicated to Lighter Italian Fare, which includes meals that are under 600 calories. These dishes are specially designed to be both satisfying and nutritious.
2. Top Healthy Menu Items at Olive Garden
Grilled Chicken Margherita
One of the standout healthy options is the Grilled Chicken Margherita. This dish features grilled chicken breasts topped with tomatoes, mozzarella cheese, basil pesto, and a drizzle of lemon garlic sauce. It's served with a side of Parmesan zucchini, making it a well-balanced, protein-rich, and lower-carb meal.
Approximate Nutritional Info:
Calories: ~540
Protein: ~38g
Carbohydrates: ~14g
Fat: ~33g
Herb-Grilled Salmon
For those looking for a lean source of protein and heart-healthy fats, the Herb-Grilled Salmon is a smart choice. The salmon is seasoned with Italian herbs and grilled to perfection, served with a side of broccoli. It’s simple, clean, and nutritious.
Approximate Nutritional Info:
Calories: ~470
Protein: ~45g
Carbohydrates: ~8g
Fat: ~30g
Minestrone Soup
Olive Garden’s Minestrone Soup is a vegetarian-friendly, broth-based soup loaded with vegetables, beans, and pasta. It’s low in calories and makes for a healthy appetizer or a light meal when paired with a side salad (ask for dressing on the side).
Approximate Nutritional Info:
Calories: ~110 per bowl
Protein: ~5g
Carbohydrates: ~16g
Fat: ~1g
Zoodles Primavera with Grilled Chicken
A great low-carb option is the Zoodles Primavera (zucchini noodles) tossed with colorful vegetables and a light garlic sauce. Adding grilled chicken increases the protein and keeps you full for longer. It’s a lighter, healthier twist on traditional pasta dishes.
Approximate Nutritional Info:
Calories: ~570
Protein: ~34g
Carbohydrates: ~20g
Fat: ~37g
House Salad (with Dressing on the Side)
Olive Garden’s famous house salad can be a healthy starter or a light meal if you go easy on the dressing and croutons. Ask for low-fat dressing or simply use lemon wedges for flavor. Pairing it with a soup can make a well-rounded meal.
Approximate Nutritional Info (without croutons or dressing):
Calories: ~70
Protein: ~2g
Carbohydrates: ~7g
Fat: ~4g
3. Tips for Ordering Healthy at Olive Garden
Skip the Unlimited Breadsticks (or Limit Them)
As tempting as they are, the signature breadsticks at Olive Garden can quickly add empty calories and refined carbs to your meal. One breadstick contains about 140 calories and 25 grams of carbohydrates. If you're watching your intake, try limiting yourself to one or skip them altogether.
Choose Whole Grain or Zoodles Instead of Pasta
Standard pasta dishes can contain upwards of 800–1,200 calories per serving. To cut down on carbs and calories, opt for whole grain pasta if available, or choose zoodles (zucchini noodles) for a lower-carb alternative.
Watch Your Portions
Portion sizes at Olive Garden are generous. Don’t be afraid to ask for a to-go box when your food arrives and save half for later. This helps with portion control and can turn one large meal into two healthier ones.
Go Easy on the Cheese and Cream Sauces
Many Olive Garden dishes come loaded with cheese and creamy Alfredo sauces. These can significantly increase your saturated fat and calorie intake. Instead, opt for tomato-based sauces like marinara or ask for less cheese or sauce on your meal.
Customize Your Order
Don’t hesitate to make special requests. Ask for dressings and sauces on the side, request steamed vegetables instead of pasta, or substitute a salad for fries or mashed potatoes. The staff is usually happy to accommodate healthy substitutions.
4. Vegetarian and Vegan Options
Olive Garden has been improving its vegetarian and vegan offerings in recent years. While not extensive, there are still a few good options:
Minestrone Soup (vegan)
House Salad without croutons and cheese (ask for oil and vinegar)
Create Your Own Pasta with gluten-free pasta or zoodles and a tomato-based sauce
Steamed Broccoli or Zucchini as a side
Be sure to check with your server about how items are prepared, as some dishes may contain hidden dairy or animal-based ingredients.
5. Drinks and Desserts: What to Choose
Healthier Drink Options
Skip the sugary sodas and go for water, unsweetened iced tea, or a glass of red wine (in moderation). Wine can pair well with Italian food and contains antioxidants when consumed responsibly.
Light Dessert Ideas
If you’re craving dessert, share it with someone or go for a lighter option like the Seasonal Sicilian Cheesecake (smaller portion) or ask for fresh berries if available. Another idea is to skip dessert at the restaurant and have fruit or dark chocolate at home.
Conclusion
Eating healthy at Olive Garden is entirely possible with a little knowledge and planning. Whether you’re watching your calories, trying to eat more vegetables, or managing carbs, Olive Garden offers a surprising number of options that can fit your dietary needs.
By focusing on grilled proteins, broth-based soups, steamed vegetables, and lighter sauces, you can enjoy a delicious Italian-inspired meal without straying from your health goals. And remember—balance is key. You don’t have to deprive yourself, just make smarter choices that align with your lifestyle.
So the next time you're dining at Olive Garden, you can walk in with confidence knowing that healthy, flavorful options are well within reach.