The ketogenic (keto) diet has gained immense popularity for its ability to help people lose weight and maintain a healthy lifestyle. This low-carb, high-fat diet can sometimes feel challenging when dining out, especially at a place like Olive Garden, known for its pasta dishes and breadsticks. However, with the right choices, you can enjoy a keto-friendly meal at Olive Garden without breaking your diet. This guide will walk you through how to enjoy keto at Olive Garden and still feel satisfied.
Understanding the Keto Diet
Before diving into Olive Garden’s menu, it’s essential to understand the basics of the keto diet. The keto diet focuses on low carbohydrate intake, moderate protein, and high fat. This combination forces your body to enter a state called ketosis, where it burns fat for energy instead of carbs. The typical keto macronutrient ratio is:
70-80% fats
20-25% protein
5-10% carbohydrates
This means you’ll want to avoid dishes loaded with pasta, bread, and sugary sauces.
Olive Garden’s Keto-Friendly Menu Options
Olive Garden offers a variety of dishes that can be customized to suit your keto needs. Here are some of the best options:
1. Skip the Breadsticks
While Olive Garden is famous for its warm, buttery breadsticks, they are loaded with carbohydrates. Just one breadstick contains around 25 grams of carbs, which can quickly knock you out of ketosis. Instead, kindly pass on the breadsticks and wait for your main course.
2. Opt for a Keto-Friendly Salad
Start your meal with a salad, but be cautious about the ingredients. Olive Garden’s famous house salad can be made keto-friendly with a few tweaks.
What to avoid: Croutons and any sugary dressings like the house Italian dressing.
What to order: Ask for the salad without croutons and request olive oil and vinegar as a dressing instead of the standard house dressing, which contains sugar.
Some good add-ons include:
Extra cheese
Avocado (if available)
Grilled chicken or shrimp
3. Choose Keto-Friendly Proteins
When it comes to the main course, Olive Garden has several protein options that fit the keto diet perfectly. The key is to skip the pasta and ask for vegetables or extra protein instead. Here are some keto-friendly protein dishes:
– Herb-Grilled Salmon
The herb-grilled salmon is an excellent keto option, offering a high-fat and low-carb meal. It comes with broccoli, which is a perfect side for anyone on a keto diet.
– Grilled Chicken Margherita
This dish features grilled chicken breasts topped with cheese and tomatoes, drizzled with a light basil pesto sauce. Make sure to substitute any starchy side with steamed vegetables or a house salad without croutons.
– Chicken Piccata
Olive Garden’s Chicken Piccata is another great choice. This dish is made with grilled chicken breasts, capers, and a lemon garlic butter sauce. Ask to swap out the starchy sides (usually pasta) for broccoli or another non-starchy vegetable.
– Shrimp Scampi
While traditionally served over pasta, you can order the shrimp scampi without the pasta. Instead, request the shrimp with broccoli or another low-carb side. The shrimp is cooked in a garlic sauce that’s both keto-friendly and delicious.
– Tuscan Sirloin
The Tuscan Sirloin is a great protein-packed option for keto dieters. It’s seasoned and grilled to perfection, making it an excellent main course. Just make sure to replace any starchy sides with vegetables.
4. Modify Pasta Dishes
If you have a craving for one of Olive Garden’s pasta dishes, don’t worry! You can customize some pasta meals to fit your keto needs. While you won’t be able to enjoy the pasta itself, the sauces and toppings are often keto-friendly. Here are some options:
– Zoodles Instead of Pasta
Some Olive Garden locations offer zucchini noodles (zoodles) as a pasta alternative. Zoodles are a low-carb substitute that can fit into a keto diet perfectly. Simply ask your server if they are available and substitute them for the regular pasta.
– Meat Sauces
Olive Garden’s meat sauces are relatively low in carbs and can be enjoyed on their own or over a bed of vegetables or zoodles. For example, the Meat Sauce and Alfredo Sauce are good choices. Just ask for your sauce with vegetables instead of pasta.
5. Sides to Avoid and Enjoy
Sides can make or break a keto meal. At Olive Garden, there are some obvious choices to avoid and some surprising keto-friendly options:
– Avoid:
Mashed potatoes
Pasta
French fries
Rice
These sides are high in carbohydrates and should be skipped.
– Enjoy:
Steamed broccoli – a perfect low-carb side.
Asparagus (seasonal) – another low-carb, nutrient-packed option.
Grilled vegetables – usually a safe and keto-friendly side dish.
Olive oil – ask for extra olive oil to drizzle over your vegetables for added fats.
See Also: How to Eat Keto at Culver’s
6. Dressings and Sauces to Watch
Not all dressings and sauces at Olive Garden are keto-friendly. Many are loaded with hidden sugars and carbs. Stick to options like:
Olive oil and vinegar – the safest option for salads.
Garlic butter sauce – perfect for adding fat without the carbs.
Alfredo sauce – creamy and keto-friendly.
Avoid sugary dressings like the house dressing or any sauces that contain flour or added sugars, such as marinara sauce.
7. Keto-Friendly Drinks
When it comes to drinks, Olive Garden offers several keto-friendly options. Stick to water, unsweetened iced tea, or black coffee. If you’re looking for an alcoholic beverage, here are some keto-friendly choices:
Dry red or white wine – contains fewer carbs compared to sweet wines or cocktails.
Whiskey, gin, or vodka – these spirits are carb-free, but be sure to order them neat or with club soda. Avoid sugary mixers and juices.
8. Desserts: What to Avoid
Unfortunately, most desserts at Olive Garden are high in sugar and carbohydrates, making them unsuitable for a keto diet. This includes their famous tiramisu and cheesecake. If you’re craving something sweet, consider having a coffee with a dash of heavy cream instead.
Keto Tips for Eating at Olive Garden
Customize your meals: Don’t be afraid to ask for substitutions. Olive Garden is usually happy to accommodate requests like swapping pasta for vegetables or leaving out croutons.
Plan ahead: Check Olive Garden’s menu online before you go. This allows you to make informed choices and avoid temptation once you arrive.
Control portion sizes: Even keto-friendly dishes can be over-consumed if you’re not mindful. Consider taking half of your meal home to avoid overeating.
Conclusion
Eating keto at Olive Garden is entirely possible with a little bit of planning and smart substitutions. Stick to proteins like chicken, shrimp, and steak, avoid pasta and bread, and enjoy low-carb sides like steamed broccoli or grilled vegetables. With these tips, you can enjoy a delicious keto meal while dining at Olive Garden without sacrificing flavor or satisfaction.
Following these strategies will help you maintain your keto lifestyle even when eating out at your favorite Italian restaurant. Enjoy your meal and stay keto!
