7 Keto-Friendly Meals on Olive Garden’s Menu

“ When you ‘re here, you ‘re syndicate. ” That ‘s the Olive Garden motto for literally everyone—except, obviously, those on the keto diet, who basically sign an “ I promise not to eat spaghetti for the foreseeable future ” pledge. But in doing that, do you truly have to become wholly alienated from your beloved fast-casual italian chain restaurant ? not wholly. While you decidedly ca n’t opt for the Never-Ending Pasta Bowl ( or even just a breadstick, tbh ), there are hush ways to enjoy the OG on a low-carb diet. “ Since you generally want to keep your grams of carbs under 50 grams per day on the keto diet, bearing to keep your carbs at any Olive Garden meal under one-half, or 25 grams, of your daily allotment, ” says Erin Palinski-Wade, RD, a dietician in New Jersey and generator of 2 Day Diabetes Diet. Okay, so how precisely do you make this happen when you sit down to eat at the OG ? The suffice is, thankfully, slowly peasy : by following a basic structure for building keto-friendly meals. That includes a low-carb al-qaeda, sauce, and topping choice. Stick to this formula, and you’re good to go. Here are the deets:

1. Your base. Instead of off-limits pasta, opt for a bed of leafy greens or fresh veggies, like broccoli. Depending on your location, some Olive Garden’s offer zoodles as well.
2. Your sauce. Palinski-Wade recommends opting for the creamy pesto or mushroom sauce, since the dairy will increase your fat intake. “In general, when aiming to build a keto-friendly meal, you want to aim for about 10 percent of calories or less from carbs, with 60 to 90 percent of calories coming from fats.” If cream sauce isn’t your thing (no offense, but who are you?), she adds that a basic marinara—with meat or cheese optionally added—is a good low-carb choice, too.
3. Your protein. Now, for the good stuff: Choose a solid protein to round out your low-carb meal, like grilled chicken, a sauteed filet of fish, shrimp, or steak. Avoid breaded options, like crispy chicken, which Palinski-Wade says will contain too many carbs. (And anyone who’s tried to scrape breading off knows it ain’t easy.)

Put it all together … and what do you get ? A hale keto-friendly meal ! Palinski-Wade says, for exercise, you could end up with something that looks like this : broccoli ( 3 grams of final carbs ) topped with alfredo sauce ( 8 grams of net carbs ) and grilled chicken front ( 1 gram of web carbs ). That would give you a meal that comes in at only 12 net carbs—not besides shabby, right ? Stacking a low-carb al-qaeda, sauce, and protein in concert is one of the easiest ways to enjoy the Garden on a keto diet—but you ’ ll still need to keep an eye on portions, says Palinski-Wade. even low-carb bases and sauces will have a humble amount of carbs that could add up if you overindulge, she explains. however, if building your own keto universe at the table international relations and security network ’ triiodothyronine quite up your alley, don ’ deoxythymidine monophosphate panic—here ’ s a list of meals that are already pretty keto-friendly ( or can be, with a few modifications ) so you can feel like you ‘re separate of the syndicate and stay in ketonemia. Win-win .

1. Zuppa Toscana

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I ‘m going to level with you hera : This soup contains potatoes ( yes, they have carbs ). But it ‘s besides made with hot italian sausage and kale—and held together with a creamy broth, so it ‘s the best soup on the OG menu for the keto diet. It can absolutely fit into your carb valuation reserve for the day, sol go ahead and grab a bowling ball. And if you want to save some of your carb allowance, you could eat around the potato pieces, though we say go ahead and indulge ! Per serve : 220 calories, 15 g fat ( 7 gigabyte sat fat ), 790 magnesium sodium, 15 deoxyguanosine monophosphate carbohydrates, 2 gigabyte carbohydrate, 2 g character, 7 gigabyte protein .

2. Famous House Salad with Signature Italian Dressing

good news : You can wholly douse your salad in OG ‘s delish italian dress ( it ‘s alone got two grams of carbs ! ). The bad news : You ‘ve got to nix the croutons. But you can go crazy and add an excess helping of dressing to make up for it ( it ‘ll only bump your salad up to nine grams of carbs ). Per serve : 110 calories, 8 g adipose tissue ( 1.5 gigabyte sat fat ), 670 magnesium sodium, 7 thousand carbohydrates, 3 gigabyte sugar, 2 guanine roughage, 2 gram protein.

3. Chicken Margherita

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This dish is basically a keto dieter ‘s dream : chicken topped with cheese and butter. The meal is besides served with a size of parmesan-crusted zucchini, which only has five grams of carbs ( do n’t worry—it ‘s already counted in the carb content below ). besides : The lunch assign only has two fewer grams of carbs than the dinner option, so I think you know what to do with that information … Per serve : 570 calories, 30 gravitational constant fat ( 10 gigabyte sat fat ), 1340 milligram sodium, 13 g carbohydrates, 4 thousand sugar, 4 thousand fiber, 64 g protein.

4. Herb-Grilled Salmon

A delightful grill fillet topped with garlic-herb butter ? Filling, tasty, comforting, and wholly meets your keto requirements. Per serve : 460 calories, 29 gravitational constant fat ( 8 deoxyguanosine monophosphate saturated fat ), 1110 magnesium sodium, 8 deoxyguanosine monophosphate carbohydrates, 3 gravitational constant sugar, 5 thousand character, 45 gram protein.

5. Italian Sausage Links

match this keto-friendly a-la-carte menu detail with a side of broccoli ( or other vegetable ) and creamy Alfredo or mushroom sauce. Per suffice : 470 calories, 39 guanine adipose tissue ( 14 guanine saturated fat ), 1140 milligram sodium, 2 thousand carbohydrates, 2 g sugar, < 1 g roughage, 27 deoxyguanosine monophosphate protein .

6. Shrimp

deplorably, runt scampi is off the table ( or you know, on the table, just far away from your place setting ), but you can hush enjoy a pare down interpretation of the seafood. pair with veggies and a cream-based sauce for a keto-compliant meal. Per serve : 60 calories, 0 thousand fat ( 0 gram saturated fatty ), 580 magnesium sodium, 0 thousand carbohydrates, 0 g sugar, 0 thousand fiber, 14 gigabyte protein .

7. Chocolate Mousse Dolcini

Okay, this might be pushing it for some extremely consecrated keto dieters, but if you ‘ve got a few extra carbs in your allowance and want something sweet, this dessert entirely has 18 grams of carbs—perfect for a nightcap with a hot cup of ( black ) coffee bean. It ‘s besides got a good total of adipose tissue for a “ mini ” dessert. Per serve : 240 calories, 18 gram fat ( 10 gravitational constant sat fatness ), 125 milligram sodium, 18 g carbohydrates, 12 guanine sugar, 1 g fiber, 2 g protein.
Sarah Bradley
Sarah Bradley is a mercenary writer from Connecticut, where she lives with her husband and three sons .
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Amber Brenza is the health editor at Women ‘s Health, and she oversees the web site ‘s health and weight loss verticals .
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