When you think of Olive Garden, images of creamy pastas, endless breadsticks, and hearty Italian dishes probably come to mind. But did you know that Olive Garden offers a variety of healthier options that are both delicious and nutritious? Whether you’re watching your calories, cutting back on carbs, or simply looking to enjoy a balanced meal, this guide will help you navigate the menu like a pro.
Here are the top 8 healthy foods at Olive Garden that cater to health-conscious diners while keeping all the flavor you love.
Top 8 Healthy Dishes At Olive Garden
1. Minestrone Soup: A Nutrient-Packed Classic
Nutrition (Per order):
- Calories: 110
- Fat: 1 g (Saturated Fat: 0 g)
- Sodium: 810 mg
- Carbs: 17 g (Fiber: 4 g, Sugar: 4 g)
- Protein: 11 g
Olive Garden’s Minestrone Soup is a standout option for anyone seeking a healthy, veggie-packed meal. Made with fresh vegetables, beans, and pasta in a light tomato broth, this soup is low in calories and fat while providing a good dose of fiber and protein.
Dietitian’s Tip: Pair it with a side salad (skip the croutons and opt for the dressing on the side) for a filling, low-calorie lunch. Want a little more protein? Add grilled chicken to round out the meal.
2. Herb-Grilled Salmon: Omega-3 Powerhouse
Nutrition (Per order):
- Calories: 610
- Fat: 45 g (Saturated Fat: 11 g)
- Sodium: 1,360 mg
- Carbs: 9 g (Fiber: 4 g, Sugar: 3 g)
- Protein: 45 g
Seafood lovers, rejoice! The Herb-Grilled Salmon is not only flavorful but also packed with omega-3 fatty acids, which are essential for brain and heart health. Served with a side of broccoli, this dish balances lean protein, healthy fats, and fiber.
Dietitian’s Tip: Watch your sodium intake for the rest of the day, as this dish is on the higher side.
3. Shrimp Scampi: A Light and Flavorful Pasta Dish
Nutrition (Per order):
- Calories: 490
- Fat: 18 g (Saturated Fat: 7 g)
- Sodium: 1,120 mg
- Carbs: 52 g (Fiber: 4 g, Sugar: 5 g)
- Protein: 29 g
Shrimp Scampi is proof that pasta can be part of a healthy diet. This dish features angel hair pasta tossed with shrimp, asparagus, and tomatoes in a light garlic sauce. It’s a perfect combination of carbs, protein, and veggies.
Dietitian’s Tip: If you’re looking to reduce calories, ask for extra vegetables in place of a portion of the pasta.
4. Grilled Chicken Margherita: A Protein-Packed Favorite
Nutrition (Per order):
- Calories: 650
- Fat: 39 g (Saturated Fat: 11 g)
- Sodium: 2,120 mg
- Carbs: 15 g (Fiber: 5 g, Sugar: 5 g)
- Protein: 65 g
This dish features juicy grilled chicken topped with fresh tomatoes and mozzarella, paired with a side of broccoli. It’s high in protein, which helps keep you full for longer, and offers a dose of antioxidants from the tomatoes.
Dietitian’s Tip: Skip the breadsticks and drink plenty of water to offset the high sodium content.
5. Gluten-Free Rotini With Marinara: Perfect for Dietary Restrictions
Nutrition (Per order):
- Calories: 530
- Fat: 12 g (Saturated Fat: 0 g)
- Sodium: 1,530 mg
- Carbs: 77 g (Fiber: 5 g, Sugar: 0 g)
- Protein: 9 g
Olive Garden’s Gluten-Free Rotini with Marinara is a solid choice if you’re avoiding gluten. Made with gluten-free pasta and a tomato-based marinara sauce, this dish is simple yet satisfying.
Dietitian’s Tip: Add grilled chicken or shrimp to boost the protein content and create a more balanced meal.
6. Lunch-Sized Spaghetti With Meat Sauce: A Lighter Take on a Classic
Nutrition (Per order):
- Calories: 360
- Fat: 12 g (Saturated Fat: 3.5 g)
- Sodium: 530 mg
- Carbs: 51 g (Fiber: 3 g, Sugar: 9 g)
- Protein: 14 g
Craving pasta? Opt for the lunch-sized portion of spaghetti with meat sauce. It’s smaller than the dinner serving, making it a more calorie-conscious choice.
Dietitian’s Tip: Pair this dish with a side of steamed vegetables to add fiber and vitamins to your meal.
7. House Salad With Italian Dressing: A Refreshing Side
Nutrition (Per order):
- Calories: 290
- Fat: 17 g (Saturated Fat: 1.5 g)
- Sodium: 1,380 mg
- Carbs: 13 g (Fiber: 2 g, Sugar: 4 g)
- Protein: 3 g
Olive Garden’s Signature House Salad is a go-to for anyone looking to add more greens to their meal. It’s loaded with fresh vegetables and lightly dressed with Italian dressing.
Dietitian’s Tip: For fewer calories, request the dressing on the side and use sparingly.
8. Parmesan Broccoli: A Nutritious Side Dish
Nutrition (Per order):
- Calories: 150
- Fat: 9 g (Saturated Fat: 3 g)
- Sodium: 470 mg
- Carbs: 10 g (Fiber: 4 g, Sugar: 2 g)
- Protein: 6 g
This side dish is a simple yet flavorful way to add fiber and nutrients to your meal. The broccoli is lightly seasoned and topped with a sprinkle of Parmesan cheese.
Dietitian’s Tip: Pair it with grilled chicken for a light yet satisfying meal.
Healthy Dining Tips for Olive Garden
- Customize Your Order: Don’t be afraid to ask for modifications, such as extra vegetables or dressing on the side.
- Portion Control: Opt for lunch-sized portions or share a dish to avoid overeating.
- Stay Hydrated: Drink water throughout your meal to help reduce the impact of high sodium levels.
- Skip the Breadsticks: While tempting, breadsticks add extra calories and sodium. Enjoy just one if you must!
Final Thoughts
Eating healthy at Olive Garden doesn’t mean sacrificing flavor. With thoughtful choices and a little creativity, you can enjoy a guilt-free meal that satisfies your Italian cravings. From nutrient-packed soups to lean protein dishes, Olive Garden’s menu has something for everyone striving for a balanced diet.
Next time you visit Olive Garden, keep this guide in mind and make choices that fuel your body while delighting your taste buds. Buon appetito!
For the full Olive Garden Menu, visit our homepage!
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