Can you really have a nutritious meal at Olive Garden? Turns out there are plenty of good-for-you options at the popular chain restaurant — and you can even get away with a breadstick (or two).
By
Gabrielle Frank
by
Lynn Grieger, RDN, CDCES
Olive Garden is known for Never Ending Pasta and unlimited breadsticks, but a closer look at the menu reveals plenty of nutritious options.
When you think of Olive Garden, or even Italian food in general, you probably don’t think "healthy" — but that doesn’t have to be the case. Believe it or not, it is possible to order a nutritious meal at the popular chain restaurant, even though it’s known for indulgences like Never Ending Pasta and unlimited breadsticks.
For starters, “You can opt for whole-wheat pasta (or spiralized veggies) instead ofwhite, refined pasta,” says Lynn Grieger, RDN, CDE, a health, food, and fitness coach in Prescott, Arizona, and a dietitian with the Mayo Clinic Diet online program. “I also often make a meal with a side salad and soup, skipping the pasta completely, depending on how hungry I am.”
Other healthy hacks include ordering half or mini portions, or asking for a to-go box immediately; ordering a side salad with the dressing on the side; limiting yourself to one breadstick; and not going overboard on cheese, she says. To make portion control even easier, Olive Garden launched their Tastes of the Mediterranean menu in 2017, which features multiple entrees for under 600 calories each. Hungry for more ideas? We asked eight registered dietitians to navigate Olive Garden’s menu and find an order that won’t break the calorie, or breadstick, bank.
457
Zoodles Primavera, Plus a Breadstick or Two
“My favorite selection at Olive Garden is the Zoodles Primavera, at 570 calories for a dinner portion,” says New Jersey–based dietitian Erin Palinski-Wade, RD, CDE, author of 2 Day Diabetes Diet. Typically, it can be hard to eat many vegetables when dining out, she warns, but this meal delivers a whopping five servings. “With spiralized zucchini in a light cream sauce as a pasta replacement, I can enjoy a bowl of 'pasta' while also packing in an array of colorful veggies,” she says, noting that the high fiber content of the meal along with the volume of the veggies leaves her feeling satisfied without the excessive calories and carbsthat a traditional pasta meal in a restaurant would pile on.
The best part? “After all those veggies, if I want to splurge and have a breadstick (140 calories) or two with my meal, I can do it without any guilt,” she adds.
458
Lunch Favorite Spaghetti With Meat Sauce
“I would order the Lunch Favorite Spaghetti With Meat Sauce (360 calories),” says Kelly Kennedy, RD, who manages and oversees nutrition content, meal planning, and diet and nutrition coaching at Everyday Health. “I love Italian food, and this really satisfies me while keeping my portion size in check.”
For an appetizer, Kennedy would order a Famous House Salad (70 calories without dressing) with olive oil and vinegar on the side. “While it’s challenging to forgo the breadsticks, I know I’ll have plenty of delicious carbs when my pasta arrives,” she says.
Grilled Tomato Bruschetta
Everyday Health staff nutritionist Kelly Kennedy, RDN, shows you how to make grilled tomato bruschetta.
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459
Chicken Giardino With a Side Salad
“I would order the Chicken Giardino (530 calories) because it features three things I look for in meals when I eat out: a good source of protein to help me feel more satisfied, as many different vegetables as possible for a variety of antioxidants and other important nutrients, and a lighter sauce, because my digestive system isn’t happy when I eat a heavier or rich cream sauce,” says Grieger. “Plus, I love the brightly colored vegetables!” Grieger also likes to order a side salad (70 calories) with dressing on the side (low-fat Italian dressing is 30 calories).
460
Lunch Favorite Fettuccine Alfredo
“I am a big cheesy pasta fan, so I would choose the Lunch Favorite Fettuccine Alfredo (650 calories),” says Emily Weeks, RDN, a nutrition and culinary communications expert based in Dallas. “You’ll stay under 700 calories with 610 mg of sodium.”
461
Minestrone Soup, Famous House Salad, and a Breadstick
“Since I'm a vegetarian, I'd have the Minestrone Soup (110 calories) because it has a ton of vegetables as well as northern beans to provide some plant-based protein,” says Rachel Meltzer Warren, RDN, a New York-area nutrition writer, educator, and counselor, and the author ofThe Smart Girl's Guide to Going Vegetarian. The low-calorie soup leaves room for a salad and a breadstick, too. “If you stick with one serving of salad, one breadstick, and the soup, you can get out of there for just under 400 calories — pretty impressive for a restaurant meal,” she adds.
Thinking about dessert? There are ways to indulge without going overboard. “I really like the Dolcini,” suggests Warren. “They’re small dessert cups. Some are higher in calories than others; my choice would be the Amaretto Tiramisu at 220 calories. We tend to finish what's in front of us, so a petite portion of a real dessert is the perfect solution.”
462
Salmon Piccata With Steamed Broccoli
“The Salmon Piccata (570 calories) is a top pick at Olive Garden for nutrition and taste,” says Patricia Bannan, RDN, a nationally recognized nutritionist and healthy cooking expert, explaining that the meal provides 45 grams of protein for staying power, as well as essential omega-3 fatty acids. “Research shows EPA and DHA omega-3s in fatty fish like salmon are the most important types of omega-3s for overall wellness, including heart, brain, and eye health,” she adds. “Since most people aren't eating the recommended 2 to 3 servings of fatty fish a week for optimal health, I always suggest ordering it when eating out.”
To make the meal even healthier, opt for steamed broccoli (35 calories) instead of the parmesan-crusted zucchini (80 calories) to reduce the overall fat and calories in the dish and get in a serving of a non-starchy vegetable, Bannan advises.
463
Seafood Stuffed Mushrooms With a Little Less Cheese
“Dinner at Olive Garden poses no problem for the savvy diner with an eye for the healthy, low calorie, and good,” says Constance Brown-Riggs, RD, CDE, the author of the Diabetes Guide to Enjoying Food of the World. “That’s where the seafood stuffed mushrooms (370 calories) come in. Filled with shrimp, scallops, and crab, this dish is a diner’s delight.”
Shellfish often gets a bad rap, because of its association with elevated cholesterol levels, notes Brown-Riggs. But contrary to popular belief, shellfish can be part of a low-cholesterol diet. “Shrimp, scallops, and crabmeat are low in calories and chock-full of heart-healthy omega-3 fatty acids, which actually help to lower cholesterol levels,” she explains.
The mushrooms also provide plenty of fiber, which most Americans do not get enough of in their diet, says Brown-Riggs. To make these seafood stuffed mushrooms even healthier, push some of the cheese topping off to the side, she recommends.
464
Herb-Grilled Salmon With a Side of Broccoli and a Breadstick
“I would order the Herb-Grilled Salmon,” says Alicia Anskis, RD, a clinical nutrition specialist at Massachusetts General Hospital in Boston. “Salmon is a great source of protein, which helps to keep me full and satisfied, and is rich in anti-inflammatory omega-3 fatty acids.”
For a side order, Anskis would go with nutrient-packed broccoli — and a breadstick. “At 460 calories for the meal, I have room for one of their signature breadsticks! But I would leave it at just one — anything labeled ‘endless’ is a code word for ‘overeating.’”
Additional reporting by Jennifer D’Angelo Friedman.
