Low Carb Olive Garden Menu


Last week I took my daughter and her friend shopping in the city, and of course they would choose Olive Garden for lunch -lol.

Can you eat Low Carb at Olive Garden? Of course! You can eat Low Carb practically anywhere. I think I proved that already at Macaroni Grill. 😉

I wasn’t worried.

Fortunately these days you can Google the nutrition facts for practically any restaurant – and I often do this on the go from my mobile phone.

Or if I know in advance where I’m going to be eating out, I’ll look it up at home beforehand and make my meal choices before I even get there. And you can always request a nutrition facts sheet. Most restaurants have them on hand these days to cater to low carb and gluten free customers.

Low Carb Olive Garden Menu

Olive Garden has a very nice menu with low carb and gluten free options, which you can see to the right.

Not all of these entrees or options are on the public menu, so you’ll definitely want to request a copy from your server.

Not only does it give you additional items to choose from, it also gives you a breakdown of the nutrition facts – making it easy to calculate the net carbs.

They have a Fresh Spinach Salad (3 net carbs) and Oven Roasted Asparagus (1 net carb) for example, that are not on the main menu.

You can also request no croutons, or croutons on the side, for the Garden Fresh Salad they serve at the table. Without croutons a serving is 8 net carbs (mainly, I assume, from the big fresh tomatoes).

Other Low Carb Olive Garden options:

  • Herb Grilled Salmon w/Broccoli (1 net carb)
  • Mixed Grill Steak & Chicken Skewers w/Grilled Vegetables (20 net carbs)
  • Steak Toscano w/Grilled Vegetables (32 net carbs)

All three of those meals are gluten free as well.

Since alfredo sauce is very low carb, you can order something like Chicken Alfredo over broccoli (or asparagus) instead of pasta as well. This is what I do at Macaroni Grill – order any of their main Alfredo pasta dishes, but over grilled vegetables instead of the pasta. Easy! 😀

I decided to have the Mixed Grill, which was absolutely delicious! It was a HUGE plate of food by the way, so I ate about half of it for lunch and took the rest home to finish for dinner. Here’s a photo of my plate:

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About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge
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38 Responses to Low Carb Olive Garden Menu

  1. Tom says:

    I just ate at Olive Garden recently and I had the exact same thing. Oh man that was great food. I usually do not like OG, but the fresh vegetables and grilled flavor was great.
    An excellent idea to check the nutritional listings as I usually am just guessing and you never know what “extras” might be in the recipe.
    I look forward to more restaurant reviews and tips like the alfredo sauce idea.

    • Lynn Terry says:

      That’s one of my favorites because Alfredo Sauce is so rich and yummy AND low carb. 🙂 I’m finding more and more that it pays to ask if they have special menus or nutrition facts on hand. You’d be surprised how many of them have dishes available that are not on the main menus!

      And of course they’re usually more than willing to “create a plate” by special request. 😉

  2. Loretta says:

    Before I realized I was allergic to gluten Olive Garden was one of my favorite places to go for dinner. I saw that they had a few gluten free items, I’d really like to try the salmon dish but I haven’t been brave enough to go yet. I never thought to ask a restaurant to replace pasta with veggies on a menu item, that’s a great idea.

    • Lynn Terry says:

      It tastes delicious too! I love Alfredo over my broccoli. If I’m worried that I might veer off my menu, I order it to go. Take out is just as good, and sometimes safer (lol)…

    • Jenn says:

      I had the Herb crusted Salmon tonight, and it was fantastic! Juicy and flavorful! And the broccoli was really…. Tender, without being soggy!

  3. Scott Irwin says:

    The Seafood Brodetto is wonderful as well….29 net grams though….I wonder if that’s with the bread.

  4. Pingback: Low Carb Restaurant Options | Low Carb Diet Tips for Busy People

  5. Christina Clauson says:

    I like your blog! I think you need a better camera. It would make the food look yummier. I’ve been looking at the Panasonic GH2 and a 50mm 1.8 lens. You might get a deal on ebay, I sometimes see those items there. Meanwhile, I am still pretty happy with my Panasonic DMC-FX37 which you can still get on amazon. But you deserve a great camera and this one shoots great HD video too!
    -Chris (on Pinterest as Christina Clauson)

    • Lynn Terry says:

      Thanks Christina! I’ve since gotten a better camera – and learned some tricks for taking photos in low light situations (ie most restaurants). That can be challenging, as most are quite dark. 😉 I got a camera specifically for low light photos, but it still requires a little finesse lol. Appreciate the input!

  6. Stephanie says:

    I always stay away from their house salad – even without croutons. Their salad dressing is loaded with sugar. 🙁

    • Lynn Terry says:

      Hi Stephanie,

      According to their menu the house salad is only 4 net carbs without the croutons: media.olivegarden.com/en_us/pdf/olive_garden_nutrition.pdf. It’s an italian dressing.

      You’ll see on their menu too that they cater to low carb and gluten free customers, which is very nice. Their Herb Grilled Salmon or Baked Tilapia w/Shrimp are both great low carb options that look delicious, and they’re served with a broccoli side.

    • Crystal says:

      Actually the OG house salad dressing is very low carb. Like 1-2 carbs per serving according to My Fitness Pal and the nutrition info on the back of the bottle.

  7. Mary says:

    Heads up! They no longer carry the mixed grill skewers! And the manager had no idea what a carbohydrate was. Hoping the salmon turns out well! Poor server, we are her first customers.

  8. Amber Hicks says:

    Just came to my Olive Garden and came across your post when googling low carb. They didn’t have a menu or a nutrition guide for me to view.. Definitely bummed 🙁

  9. Debbie says:

    Ask for the Gluten Free menu- they always have those on hand. This will give you low carb options.

  10. Anita says:

    Thank you for this! We are going to OG today for lunch and I was wondering what I could eat. Such great ideas here. Thank you!!

  11. Tammi says:

    Hi Terry, I am in a LCHF group on Facebook and there they say that the Alfredo sauce at OG has flour in it to thicken it. What are your thought ‘s on that? (I’m bummed to think that could be the travesty case lol) I would imagine that the cream and cheese would make it thick. I’m planning an OG date with my daughter next week. I know I can ask the server, however, i just wanted to ask you your thoughts on it. Have you researched it? Thanks so much,

    • Lynn Terry says:

      Hi Tammi,

      Alfredo sauce is usually just butter, heavy cream & parmesan (with pepper etc). I can’t find any information to verify that claim you heard, but you can ask them here: http://www.olivegarden.com/contact-us

      • Lynn Terry says:

        Because your server probably won’t know. 😉

      • Heatherlynn says:

        Alfredo sauce usually uses flour to thicken it. When I searched for the OG recipe it came up with flour in it. Not sure if that was a current recipe or not, but most white sauces are started with butter and flour.

        • Lynne says:

          not real alfredo….. if you use real cream with butter and parmesan it will thicken. Has to be heavy cream no half and half.

    • Smohan says:

      Usually a white sauce recipe calls for all purpose flour.. So I think they would add that as well. Have never tried asking them to make without it.. Will try to do that next time I visit..

    • Becca Peters says:

      The original Olive Garden Alfredo sauce recipe (which they had listed in their recipes section) uses tempered eggs to thicken it. I have made the recipe several times and there was no flour in it that I recall.

  12. Morgan and Vera says:

    Heading there today and just bummed that the mixed grill skewers is gone. What do we choose now???

  13. Ke'asha Jones says:

    So if I get Chicken Alfredo is that ok?

  14. Franklin says:

    Thanks for this info Lynn. I’m headed to the OG in Branson, MO tonight. I’ve been eating a ketogenic based diet for three weeks now and enjoying some success. I look forward to finding out how accommodating this location will be.

  15. Patrice says:

    Our OG in Norfolk VA could not make an Alfredo Sauce w/o flour. So either an unskilled chef OR unwilling to deviate from established recipe. Ordered herb salmon which was tasty.

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