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Keto at Olive Garden: Your Step-by-Step Guide to Low-Carb Ordering

by Retail Staff NF October 27, 2025

Is it possible to eat keto at a carbohydrate-heavy restaurant like Olive Garden? Absolutely! In fact, there are several delicious, keto-friendly a la carte menu items like Parmesan Crusted Zucchini, their famous house salad (without croutons, of course), and Chicken Margherita. You can also build your own keto-friendly meals by swapping pasta for steamed broccoli or garden veggies. To help you stay keto at this carb haven, we’ve created this easy, step-by-step guide to ordering keto at Olive Garden.

Why Dining Out on Keto Matters & How to Order Smartly

Eating out while following a ketogenic diet doesn’t have to be stressful—or result in a carb overload. With a little strategy and the right menu knowledge, you can enjoy a sit-down meal at a restaurant like Olive Garden and stay within keto macros. By choosing low-carb sides (like steamed broccoli instead of pasta), prioritizing protein and healthy fats, and skipping hidden carb traps (breadsticks, sugary sauces), you can make dining out a success rather than a setback.

In this guide, you will learn how to:

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A La Carte Keto at Olive Garden

Believe it or not, there are a number of Olive Garden menu items that are in line with the keto diet. Here are the individual foods with the keto-friendly modifications that you can feel confident ordering:

Appetizers and Sides

Parmesan Crusted Zucchini (side item, not “zucchini bites”)

  • Macros: Calories 90, Total Fat 7g, Total Carbohydrate 5g (Net 4g), Protein 4g

Alfredo Dipping Sauce

  • Macros: Calories 440, Total Fat 43g, Total Carbohydrate 5g, Protein 8g

Soups and Salad

Famous House Salad (no croutons, from “gluten-sensitive menu”)

  • Macros: Calories 110, Fat 8g, 5g Net Carbs, Protein 2g

Tastes of the Mediterranean

Chicken Margherita (lunch portion)

  • Macros: Calories 370, 22g Fat, 6g Net Carbs, 37g Protein

Chicken Margherita (dinner portion)

  • Macros: Calories 590, 32g Fat, 6g Net Carbs, 69g Protein

Chicken Piccata (lunch portion)

  • Macros: Calories 350, 21g Fat, 9g Net Carbs, 33g Protein

Chicken Piccata (dinner portion)

  • Macros: Calories 500, 24g Fat, 9g Net Carbs, 61g Protein

Herb-Grilled Salmon

  • Macros: Calories 460, 28g Fat, 4g Net Carbs, 43g Protein

Salmon Piccata

  • Macros: Calories 590, 40g Fat, 10g Net Carbs, 45g Protein

Drinks

Italian Bottled Water

  • Macros: Calories 0, 0g Fat, 0g Net Carbs, 0g Protein

Iced Tea Unsweetened

  • Macros: Calories 0, 0g Fat, 1g Net Carbs, 0g Protein

Lavazzo Espresso

  • Macros: Calories 60, 1.5g Fat, 6g Total Carbs, 5g Protein

Coffee

  • Macros: Calories 0, 0g Fat, 0g Net Carbs, 0g Protein

Hot Tea

  • Macros: Calories 0, 0g Fat, 0g Net Carbs, 0g Protein

How to Build Your Own Keto Pasta Alternative Meal

When you build your own keto pasta alternative meal at Olive Garden, you'll never get bored! With over 40 unique combinations, you can have a deliciously satisfying keto meal every single time.

Here's what to do:

Step 1 - Choose Your Base

Steamed Broccoli (sub for pasta)

  • Macros: Calories 35g, Fat 0g, 3g Net Carbs, 4g Protein

Garden Veggies (sub for pasta)

  • Macros: Calories 35g, Fat 0g, Net Carbs 4g, Protein 2g

Step 2 - Choose Your Sauce

Creamy Pesto Sauce (1⁄2 portion)

  • Macros: Calories 405, Fat 41g, 4.5g Net Carbs, 6.5g Protein

Creamy Mushroom Sauce (1⁄2 portion)

  • Macros: Calories 430, Fat 43.5g, 6.5g Net Carbs, 5g Protein

Five Cheese Marinara (1⁄2 portion)

  • Macros: Calories 220, 17.5g Fat, 9.5g Net Carbs, 5g Protein

Traditional Marinara (1⁄2 portion)

  • Macros: Calories 95, 5g Fat, 9.5g Net Carbs, 1.5g Protein

Traditional Meat Sauce (1⁄2 portion)

  • Macros: Calories 150, 9.5g Fat, 8.5g Net Carbs, 7g Protein

Step 3 - Choose Your Toppings

Grilled Chicken

  • Macros: Calories 140, 3.5g Fat, 0g Net Carbs, 28g Protein

Italian Sausage (2 links)

  • Macros: Calories 470, 39g Fat, 2g Total Carbs, 27g Protein

Meatballs (3)

  • Macros: Calories 480, 40g Fat, 4g Net Carbs, 23g Protein

Sautéed Shrimp

  • Macros: Calories 60, 0g Fat, 0g Net Carbs, 14g Protein

Order Ready-Made Keto Pasta Alternative Combos

Hit the easy button on ordering keto at Olive Garden with any of these keto-friendly pasta combinations. With the macros listed for each, you can be confident you're getting a meal that will keep you in ketosis and feeling your best!

Keto Pesto Chicken and Broccoli

Steamed Broccoli “pasta” + Creamy Pesto Sauce (1⁄2 portion) + Grilled Chicken

  • Macros: Calories 580, 44.5g Fat, 7.5g Net Carbs, 38.5g Protein

Keto Veggie "Pasta" and Meatballs

Garden Veggie “pasta” + Traditional Marinara (1⁄2 portion) + Meatballs (3 pieces)

  • Macros: Calories 610, 45g Fat, 17.5g Net Carbs, 26.5g Protein

Keto Shrimp and Mushroom Pasta

Garden Veggie “pasta” + Creamy Mushroom Sauce (1⁄2 portion) + Sautéed Shrimp

  • Macros: Calories 525, 43.5g Fat, 10.5g Net Carbs, 21g Protein

Frequently Asked Questions (FAQ)

  • What’s the lowest-carb combo I can order at Olive Garden?
    Opt for a lean protein (like herbed grilled salmon) plus a steamed veggie side, and skip pasta, breadsticks, and sugary drinks. You can be under ~5 g net carbs in many cases.
  • How can I stay keto when sauce or bread is involved?
    Ask for sauces “on the side,” request the base of steamed veggies instead of pasta, and say no to breadsticks. Choose high-fat toppings (like parmesan, olive oil) to increase satiety.
  • Which sides or substitutions keep net carbs under 10g?
    At Olive Garden, your best bets are steamed broccoli (≈3 g net carbs), garden veggies, and salad (no croutons) with olive oil-based dressing.



UP NEXT: Eating Keto at Chipotle - A Step by Step Guide to Ordering Low Carb

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