Olive Garden is synonymous with Italian-American comfort food — pasta, creamy sauces, breadsticks, and hearty portions. While these dishes are delicious, they can sometimes be calorie-heavy and not the best fit for those seeking healthier meals. But the good news is Olive Garden offers plenty of options and ways to customize your order to enjoy a satisfying, flavorful meal that aligns with your health goals.
This article will guide you through the best healthy menu choices at Olive Garden, including appetizers, mains, sides, and drinks, along with tips for customizing your meal to be lighter and more nutritious.
Understanding the Challenge of Healthy Eating Out
Eating out at chain restaurants like Olive Garden can be tricky because portions tend to be large, and dishes often contain rich sauces and extra fats. However, it’s possible to enjoy a meal out while keeping calories, sodium, and saturated fat in check.
Being informed about the menu, choosing wisely, and requesting simple swaps or portion control can make a big difference.
Healthy Starters to Begin Your Meal
Starting your meal with a light appetizer can fill you up and help prevent overeating.
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Minestrone Soup: Loaded with vegetables, beans, and a light tomato broth, minestrone is low in calories (around 110 per cup) and high in fiber and nutrients.
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House Salad: Olive Garden’s signature salad with fresh greens, tomatoes, and red onions is a healthy choice if you ask for the dressing on the side. Choose vinaigrette over creamy dressings, and skip croutons to reduce calories.
Best Entrée Choices for a Balanced Meal
The main course can be the highlight of your meal and can be made healthier by choosing grilled proteins and pairing them with vegetables.
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Herb-Grilled Salmon: A top pick rich in omega-3 fatty acids, served with broccoli, making it a nutrient-dense, satisfying dish with approximately 460 calories.
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Grilled Chicken Margherita: Grilled chicken topped with tomatoes and basil pesto with a side of broccoli. It’s flavorful and lean, clocking in at roughly 540 calories.
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Shrimp Scampi (Lunch Portion): Sautéed shrimp with asparagus, tomatoes, and a smaller portion of angel hair pasta, offering a lighter pasta dish at about 480 calories.
Making Smart Pasta Choices
Pasta can fit into a healthy diet if you watch portion sizes and choose your sauce wisely.
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Marinara Sauce: Tomato-based and lower in fat than Alfredo or cheese sauces.
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Whole Wheat or Zucchini Noodles: When available, these options increase fiber and reduce carbohydrates.
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Build-Your-Own Pasta Bowl: Choose your favorite pasta or noodles, add grilled protein like chicken or shrimp, and plenty of vegetables.
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Lunch Portions: Opt for smaller lunch portions or split dinner portions to avoid overeating.
Healthy Sides to Complement Your Meal
Side dishes can add nutrients or unwanted calories depending on your choice.
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Steamed Broccoli: A low-calorie, vitamin-rich vegetable that pairs well with many dishes.
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Extra House Salad: Additional greens are great for fiber and fullness.
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Limit Breadsticks: Each breadstick contains about 140 calories, so stick to one or skip if possible.
Drink Smart: Avoid Hidden Calories
Beverages can add unnecessary sugar and calories.
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Stick to water, sparkling water, or unsweetened iced tea.
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Avoid sugary sodas and cocktails if watching calories.
Desserts: Enjoy in Moderation
Olive Garden’s desserts are often rich and indulgent. To satisfy your sweet tooth without overdoing it:
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Share a dessert with friends.
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Choose mini desserts or fruit-based options when available.
Tips for Customizing Your Order
Making simple requests can drastically reduce calories and fat:
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Request sauces and dressings on the side.
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Substitute pasta with extra vegetables or zucchini noodles.
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Choose grilled proteins instead of breaded or fried options.
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Limit cheese and creamy toppings.
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Ask for lunch-sized portions or box half your meal before you start.
Items to Limit or Avoid for Health
Some menu items are better saved for special occasions due to their calorie and fat content:
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Tour of Italy (over 1,500 calories).
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Fettuccine Alfredo (high in saturated fat and calories).
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Lasagna and stuffed shells (rich in cheese and carbs).
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Unlimited breadsticks (easy to overconsume).
Sample Healthy Meal at Olive Garden
Starter: Minestrone soup
Entrée: Herb-Grilled Salmon with steamed broccoli
Side: One breadstick (optional)
Drink: Water or unsweetened iced tea
Dessert: Share a mini dolcini dessert
Estimated calories: 700–800 with balanced nutrition.
Final Thoughts
Healthy eating at Olive Garden is entirely doable with awareness and smart choices. Focus on grilled proteins, vegetable sides, light sauces, and portion control to enjoy a delicious Italian meal that fits your nutritional needs.
Remember, dining out should be an enjoyable experience — you can nourish your body and enjoy great food at the same time.