The Healthiest Keto Meals at Olive Garden

Olive Garden is well-known for its creamy pastas, binge-worthy breadsticks, and mouth-watering desserts. You might have been avoiding this restaurant because you believe there's nothing on the menu for you. But you would be wrong! You can enjoy your meals here as long as you choose wisely and tweak your meal choices.

In this Olive Garden keto-friendly guide, we'll show you how to eat there without straying from your health goals. Whether you're a seasoned keto follower or just starting out, we have all the tips and tricks to find your way around the menu for a satisfying meal. Get ready to dine out guilt-free!

Lunch and Dinner Options

When we sit at a restaurant, we generally start by looking at the lunch or dinner menu. These meals are perfect for a quick lunch or a leisurely dinner with friends and family. Under each option, you'll find nutritional information to plan your other meals of the day.

1. Italian Sausage Links (2g net carbs, 39g fat, 27g protein)

This satisfying and mouth-watering dish combines high-quality protein and fats and can be enjoyed as a lunch or dinner option. The two sausages are richly seasoned with a blend of Italian herbs and spices to deliver a hearty taste of Italy in every bite.

To keep it keto, skip the noodles and ask for your sausage links to be served over steamed broccoli instead, drizzled with creamy Alfredo sauce. This slight adjustment will infuse the dish with extra flavor and boost its fat content.

2. Chicken Alfredo (8g net carbs, 45.5g fat, 38g protein)

If you're craving something creamy and flavorful, go with this option. But there's a small adjustment you'll need to make.

Instead of noodles, ask for the chicken to be served over steamed broccoli. You'll get chicken that's grilled to perfection as a high-protein base, topped with the creamy keto Alfredo sauce. The broccoli swap adds the necessary fiber and completes the meal.

3. Chicken Margherita (8g net carbs, 27g fat, 65g protein)

One look at the Chicken Margherita, and you'd be drooling with hunger. But the good news is that you'll be able to satisfy that hunger, considering it's a keto-friendly option.

This dish comes with two grilled chicken breasts topped with mozzarella cheese, tomatoes, and a drizzle of basil pesto and lemon garlic sauce. It's served with a side of steamed broccoli or Parmesan-crusted zucchini (depending on the location) that adds extra vitamins and fiber for a super healthy meal.

4. Herb-grilled Salmon (3g net carbs, 29g fat, 45g protein)

One great choice for a keto-friendly meal at Olive Garden is this grilled salmon, which contains the right balance of protein and healthy fats. This dish includes a grilled salmon fillet seasoned with a blend of herbs that boosts its natural flavors. It's served with a side of Parmesan garlic broccoli for a more satisfying meal. So, don't skip this option if you want a filling, tasty, and healthy meal.

Low-carb Soups and Keto Salads at Olive Garden

On some days, soup or salad is all you need to satisfy those food cravings. Luckily, this restaurant has several great options, whether you want to enjoy them as a standalone dish or complement your low-carb entree with something light.

Some of these dishes are ready to enjoy as is, while others may require slight adjustments to fit your diet. Your choices can also be tailored depending on your personal preferences so that you can stick to your diet without missing out on variety and flavor.

1. Pasta Fagioli Soup (13g net carbs, 5g fat, 8g protein)

This hearty soup is filled with ground beef, beans, tomatoes, and pasta. While super flavorful and comforting, it's not the best choice for those strictly following a keto diet due to its relatively high carb count and lower protein and fat levels.

However, if you're really craving this classic Italian soup and are willing to manage your carb intake throughout your other meals, you can still enjoy a bowl. Just make sure to balance the rest of your day's nutrition to stay within your keto guidelines.

2. Zuppa Toscana Soup (13g net carbs, 15g fat, 7g protein)

This soup might be the best on the menu if you're on a keto diet. Your taste buds will dance with joy when they taste the Italian sausage, kale, and potatoes simmered in a creamy broth.

Compared to the Pasta Fagioli soup, it's a slightly better option as it contains more fat and calories but the same number of net carbs. Skip the potato pieces in the soup and treat yourself to this yummy soup.

3. Famous House Salad with Signature Italian Dressing (5g net carbs, 8g fat, 2g protein)

The salad comes packed with lettuce, tomatoes, pepperoncini, sweet red onions, and a sprinkle of Parmesan cheese, all tossed with Olive Garden's well-known Signature Italian Dressing.

To keep it keto, order it without the croutons. It's still absolutely delicious without them. You can even add some grilled meat on the side to turn this simple salad into a complete and satisfying dish.

If you're now thinking about salads and soups, check out our tasty keto soup and keto salad recipes. Each one is healthy and bursting with flavor.

Keto Appetizers at Olive Garden

If you're dining inside the restaurant, make sure to start off by asking your server not to bring the free breadsticks to keep your meal keto-friendly. When it comes to appetizers, your best bet is to stick with these options:

1. Sautéed Shrimp with Broccoli (4g net carbs, 3.5g fat, 36g protein)

The dish features plain sautéed shrimp, a low-carb and high-protein option ideal for a ketogenic diet. It can be paired with a side of steamed broccoli for a simple, nutritious meal or seasoned parmesan garlic broccoli for added flavor.

2. Gluten Sensitive 6 Ounce Sirloin (4g net carbs, 12g fat, 46g protein)

This dish is another versatile option that works great as an appetizer. For a keto-friendly twist, skip the pasta and pair the sirloin with a side of steamed broccoli. You'll get a low-carb and protein-rich dish.

Wondering if you can make this quick and easy dish at home? Try our Sirloin Steak Recipe, a low-carb and keto-friendly dish featuring aromatic herbs, butter, and a juicy sirloin cut.

These selections are great low-carb alternatives that are both satisfying and flavorful.

Dessert and Drinks

This might require some Herculean bravery, but it's best to pass on the dessert menu. Every option is packed with sugars and will likely disrupt your ketosis. One option is to ask for a cup of fruit if you've managed your macros well throughout the day.

When it comes to drinks, the safest options are water, coffee, or unsweetened tea. It offers a long list of beers, wines, and cocktails, but most beverages are high in calories, sugars, and carbs. If you want to indulge a little, a small glass of white or rosé wine is a relatively low-carb option, containing about 4 grams of carbs.

Olive Garden's dessert menu might be off-limits, but ours isn't. Explore our keto-friendly desserts and pick your favorite.

How to Order at Olive Garden (keto and low-carb guide)

Before you visit, it would be helpful to pick up some tips and tricks for ordering keto, so you don't feel stressed or make a mistake when it’s time to order. Here are some handy tips to keep you on track:

1. Choose zucchini noodles

Whenever possible, swap out the pasta for zucchini noodles. By doing so, you'll reduce the carb content of your meal without regretting that you didn't stick to your keto goals afterward. Keep in mind that not all Olive Garden locations offer zucchini noodles, but it's always worth asking.

2. Always order grilled meat

To keep things healthy, it's best to stick with grilled meats. These options are leaner and don't have the breading, loaded with flour, that comes with fried meats. Since they don’t have gluten-free or keto-friendly breading, going with grilled meats is a sure way to steer clear of those unwanted carbs and keep your meal on the healthier side.

3. Say no to desserts

While ordering a yummy dessert is tempting, you should know they're really high in sugars. If you've got a sweet craving but you've been careful with your macros all day, why not go for a cup of fruit instead, as we suggested earlier? It's a refreshing, lighter option that can satisfy your sweet tooth without throwing off your diet goals.

4. Order from the gluten-free menu

Olive Garden has a gluten-free menu that's perfect when you're on a keto diet. Here’s what you can pick from:

They even have some kid-friendly gluten-free options:

What to Avoid in Olive Garden If You're Following Keto

While you can enjoy a well-rounded keto meal at Olive Garden, there are certain items on the menu that you'll want to avoid to stay on track. To make your dining experience easier, we've put together some tips on what to steer clear of when you visit.

1. Extra [TAG68] in the sauces

Every dish tastes better with a sauce on top of it, but here's the thing: most sauces are packed with sugars that can sneak up on your carb count. The same thing applies to Olive Garden. Being choosy about what you top your meal with is key.

Here are some of the best Olive Garden keto options for dressings and sauces:

2. Side veggies can be full of carbs

Keep an eye on the side veggies at Olive Garden—some can be high in carbs, especially the starchy ones like potatoes or corn. Your best bet? Go for non-starchy vegetables to keep your meal low-carb. Options like broccoli, spinach, or green beans are typically safer bets and will help you stick to your low-carb goals.

Order Ready-Made Keto Pasta Alternative Combos

Did you know you can order ready-made keto pasta alternative combos at Olive Garden? These fantastic low-carb pasta combinations swap out the usual high-carb pasta for delicious, nutrient-rich veggies.

1. Keto Pesto Chicken and Broccoli (7.5g net carbs, 44.5g fat, 38.5g protein)

This meal includes steamed broccoli "pasta" topped with a creamy pesto sauce (half portion) and juicy grilled chicken. It's a delightful combination that's flavorful and perfectly suited for your keto lifestyle.

2. Keto Veggie "Pasta" and Meatballs (17.5g net carbs, 46g fat, 26.5g protein)

This dish uses garden veggies as a pasta substitute, topped with a half portion of traditional marinara sauce and three succulent meatballs. It's a robust choice that keeps your carb intake in check while delivering on flavor.

3. Keto Shrimp and Mushroom Pasta (10.5g net carbs, 43.5g fat, 21g protein)

This dish comes with garden veggies used as "pasta," topped with a creamy mushroom sauce (half portion) and sautéed shrimp. It's a luxurious combination that's rich in flavor.

Frequently asked questions

The post The Healthiest Keto Meals at Olive Garden appeared first on Cast Iron Keto.

Frequently Asked Questions

Can I eat a vegan keto diet?

Understanding how the lifestyle works is key to determining if you are able to eat a vegetarian diet. It's not as difficult as it looks. A vegetarian keto diet means that you eliminate all animal products and eat plant-based foods high in fats and carbohydrates.

The most important thing when following a vegan keto is to watch your macronutrient balance, which requires monitoring the number of carbohydrates, proteins, and fats in each meal. You should reduce your intake of protein and increase your intake of fat. Your body should consume fewer carbohydrates to reach a optimal metabolic state known nutritional ketosis. This will allow your body to burn more fat than glucose for energy.

Calculating macros and monitoring carbohydrate consumption are just two of the many things you should be doing. You also need to consider nutrient-dense whole foods like nuts and seeds, avocados and leafy greens as well as healthy unsaturated oils such olive oil and coconut. Vitamin B12, which is essential for vegan ketogenic eating, should be supplemented as many people do not have sufficient of it due to poor diets.

If you are looking for plant-based options (such as tempeh/tofu), which are naturally low in carbohydrates but rich with protein, and then add some strategic supplementation sprinkled throughout with macro counting, it is possible to easily reach your nutrient requirements for success on a ketogenic vegetarian diet.

Can I eat a dairy-free keto diet?

Absolutely! Though dairy products are a traditional component of a keto diet, if you follow these tips, you can enjoy many delicious dairy-free options while keeping the ketogenic feel. The cornerstone of any keto diet plan is to limit your carb intake and increase the number of healthy fats you consume. That said, there are many plant-based alternatives to select from to remain within your set guidelines.

First, identify proteins and fats that will work for you without removing the flavour profile you desire. There are many great alternatives to butter, such as avocado oil, coconut oil and nut oil. Alternative sources of protein include tofu, tempeh and other meat substitutes. Nuts and seeds provide excellent crunchy textures.

For sweets, coconut milk and plant-based yogurts can be used as a substitute for heavy cream or cream. You can also add honey or sugar to sweeten the dish. Vegan cheese made of cashews or macadamia nuts can be replaced by dairy cheese for cheese-lovers.

When making your dishes standout, don't forget about other seasoning options! Regardless of what ingredients are excluded, herbs, spices and vinegar can be used to enhance the unique taste of foods. If you are able to remember the basic principles of the ketogenic diet and find tasty ways to avoid dairy, you will be able maintain a successful ketogenic plan.

What is the difference between lazy keto and keto?

To understand which one is best for you, it's important to know the difference between lazy and keto. Traditional ketogenic eating (lower in carbs, high in fats, moderately in proteins and low in carbohydrates) can lead to weight loss, mental clarity, energy regulation and better moods. Lazy keto offers a more accessible approach with generous carbs intake restrictions.

Contrary to conventional keto, lazy keto pays less attention than traditional keto. It focuses instead on a simpler lower-carb diet with fewer restrictions but still reaping the benefits of conventional keto diets like weight loss, mental clarity, or better appetite control. It is often used as a starting point for people who are new to keto.

Keto is a process that requires hours of research and precise macro-nutrient measurements. It can be very tedious, but it can also be effective. As carb intake increases, so does fat consumption. As its name suggests, however, lazy keto embodies a less stringent approach, dispensing with much of this rigour in exchange for simple, adapted low-carb eating habits that don't require careful calculations at every mealtime.

The traditional ketogenic diets are intense, but highly beneficial. Lazy keto offers an alternative to this approach.

What happens when you exceed 20 carbs in keto?

What happens to keto if you eat more than 20 carbs? It is important to weigh the potential consequences of consuming too many carbs on keto.

Unravelling the conundrum of how much is too much when it comes to carbs requires understanding how they interact with your body and how quickly your body processes them.

Avoiding too many processed carbs when following a low carbohydrate diet such the ketogenic diet is key. Your body should not consume more carbohydrate than it needs. This means that you should limit your daily intake of carbohydrate to 20g. Ketosis is a state of ketosis that you must maintain. Exceeding this can cause imbalances in the body which can hinder progress.

For optimal health and best results with tracking macronutrients, it is a good idea to stick within the recommended limits of a ketogenic diet. Doing this will increase the efficiency of your body's breakdown of these macro components to fuel energy production. This is a crucial step in achieving a sustainable weight loss and physiological equilibrium.

What's a recommended lazy keto diet to start?

Keto can be a daunting task. It's easy to become overwhelmed by all the books, websites, and nutrition advice out there. The "lazy keto diet", is a great option.

A lazy keto diet does not require you to track every macronutrient. Instead, it focuses on reducing your net carbohydrate intake to between 25-50 grams per day to reach and maintain ketosis. This is a less restrictive approach than traditional keto diets, as you don’t have to keep close track of your caloric intake and macronutrient ratio.

The lazy ketogenic diet allows you to forgo tracking macros in favor of whole low-carb food choices that you love. You are encouraged to eat moderate amounts of meat, eggs, dairy products and nuts while avoiding added sugars and starchy carbohydrates.

This is the perfect way to transition to low-carb living, without having your meals sacrificed or depriving yourself of important nutrients. Lazy Keto works great for people just beginning to learn about keto nutrition or those who don't want to count macros daily but still want weight loss.

How long does lazy keto take to lose weight?

It can be difficult and confusing to figure how long it will take for you to lose weight following the lazy keto program. There are many factors that can influence the effectiveness of the diet, and they won't work for everyone. It all depends on your lifestyle, goals, and how you adhere to this diet.

Studies suggest that after about two weeks, you might see a consistent decrease in body weight. You might notice a decrease in body weight after about two weeks. However, it is possible for factors like your caloric intake or body composition to cause inconsistencies. It is best to stick with the plan and keep track of your progress over a longer period.

If you aren't a regular exerciser, don't worry. The majority of people who follow this plan can expect to lose at least some weight within the first few weeks. Regular exercise and sensible eating habits can lead to noticeable results in as little time as seven days.

For any lifestyle change, including starting a fitness program or eating healthier, consistency is essential. It takes dedication, knowledge, hard work and perseverance to see results with programs such as lazy keto.

Statistics

• When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
• One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
• Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
• Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
• Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)

External Links

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• PubMed: A low-carbohydrate, ketogenic diet is a good way to manage type II diabetes mellitus


• PubMed: Eggs are safe to eat and do not increase your risk of developing cardiovascular disease.

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• Oxford Academic


• Oxford Academic

[TAG81]

• Is butter good for you, or bad?


• The Fat-Soluble Vitamins - A, D, E, and K

[TAG84]

• Keto Calculator

How To

How to Know if the ketogenic Diet is Working for You

Begin by understanding the power of your diet and exploring its potential benefits. You can have a better mental and physical well-being, as well as a healthier body.

The ketogenic eating plan is one possibility that could provide some positive results. But how can we know if this diet is actually working? You need to know how this diet is affecting your lifestyle and health.

You can track your responses to this diet plan and see how they impact you. For example, do you feel more full after eating? Has your digestion improved? Is it better or worse for your sleep quality? Does one activity cause discomfort or increase?

These are all important things to think about. Take a look at the issues that need attention and make a list. Then track your progress over time to see if any improvements are made. Also, track any metabolic changes, such cholesterol and blood sugar levels. This can give you an indication if the ketogenic program is working for you.

Check your body composition as well. Have you noticed any significant changes in fat loss or muscle gain? If you notice slow progress but then steadily increases over time, the ketogenic diet may be helping you in many ways.

Resources:

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