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An Italian restaurant famous for endless pasta and unlimited breadsticks is not where most people expect to eat keto. But Olive Garden has more low-carb options than you'd think, mostly in its grilled chicken, steak and fish dishes.
The challenge isn't finding food. It's saying no to the breadstick basket.
Disclaimer: This is an independent, unofficial guide and is not affiliated with, endorsed by or sponsored by Olive Garden. All trademarks belong to their owners. Prices, menu items, deals and hours may change and can vary by location. Please check the official Olive Garden website or app for the latest information: www.olivegarden.com
The Best Keto Orders (Approximate Net Carbs)
| Dish | How to order | Approx. net carbs |
|---|---|---|
| Grilled Chicken Margherita | As served, ask for extra broccoli instead of pasta if served with pasta | ~10–14 g |
| 6 oz Sirloin | With broccoli instead of potatoes | ~6–10 g |
| Herb-Grilled Salmon | With broccoli | ~6–10 g |
| Famous House Salad | No croutons, light dressing | ~6–9 g |
| Chicken Piccata (lunch/dinner) | No pasta, swap broccoli | ~10–15 g |
Soups: Which Are Keto-Friendly?
| Soup | Keto verdict |
|---|---|
| Zuppa Toscana | Contains potatoes, so moderate carbs. Eat the sausage and kale, leave potatoes |
| Chicken & Gnocchi | Not keto (gnocchi) |
| Minestrone | Not keto (pasta, beans) |
| Pasta e Fagioli | Not keto |
Best soup move: a small bowl of Zuppa Toscana, skipping the potato pieces.
The House Salad Without Croutons
The salad itself (lettuce, tomatoes, onions, olives, pepperoncini) is low in carbs. The dressing adds a few grams of sugar. Ask for:
- No croutons
- Dressing on the side, and use about half
Pasta Substitutes
Olive Garden doesn't offer a true keto pasta. Your options:
- Swap pasta for broccoli on many entrées.
- Order the protein and sauce only over steamed vegetables.
- Avoid "lighter" pastas that are still wheat-based.
Is the Meat Sauce Keto?
Meat sauce is mostly meat and tomatoes, but tomato sauces contain natural and sometimes added sugars. A spoonful over grilled chicken or broccoli is usually fine; a bowl of it over pasta is not.
Lowest-Calorie Meals
If you're dieting rather than strictly keto, the Herb-Grilled Salmon, 6 oz Sirloin and Grilled Chicken Margherita are among the lowest-calorie entrées on the menu.
6 Keto Hacks at Olive Garden
- Say "no breadsticks" when you sit down.
- Swap every starch for broccoli.
- Ask for extra parmesan for flavor and fat.
- Order a side of grilled chicken to add to your salad.
- Skip sweet drinks; choose water, unsweetened tea or coffee.
- Pass on dessert or share a bite of something rich and small.
Frequently Asked Questions
Can you eat keto at Olive Garden?
Yes. Grilled proteins with broccoli and a salad without croutons fit most keto plans.
What is the lowest-carb dish at Olive Garden?
A sirloin or salmon with broccoli is usually the lowest in net carbs.
Is Olive Garden salad keto without croutons?
Mostly. Use dressing sparingly because it contains some sugar.
Is Zuppa Toscana keto?
Not fully, because of the potatoes. Skip the potato pieces to reduce carbs.
Does Olive Garden have zucchini noodles?
Not as a standard menu item at most locations.
The Bottom Line
Keto at Olive Garden is simple: grilled protein, broccoli instead of pasta, a crouton-free salad, and no breadsticks. Stick to that formula and you can enjoy dinner out without breaking ketosis.
Last updated: October 11, 2026. Carb counts are estimates; check Olive Garden's official nutrition information.