Olive Garden, known for its unlimited breadsticks and pasta dishes, offers more than just indulgent Italian-American fare. The restaurant chain has expanded its menu to include a variety of healthier options for diners seeking nutritious meals.
Nutritionists recommend several dishes at Olive Garden that provide balanced nutrition without sacrificing flavor. These include the Pasta Fagioli soup, which offers a good mix of protein, carbohydrates, and fiber. The Shrimp Scampi stands out as a lower-calorie main course option, while the Minestrone soup provides a vegan-friendly choice packed with vegetables and beans.
For those looking to control portion sizes, Olive Garden’s soup and salad combo presents an opportunity to enjoy a satisfying meal with fewer calories. The restaurant’s efforts to include healthier alternatives demonstrate that even at casual dining chains, it’s possible to find menu items that align with various dietary needs and preferences.
Understanding Olive Garden’s Menu
Olive Garden offers a variety of menu options, including some healthier choices. Their menu features nutritional information and symbols to help diners make informed decisions about their meals.
Nutritional Information Overview
Olive Garden provides detailed nutritional information for each menu item. This includes calories, fat, saturated fat, carbohydrates, protein, sodium, and fiber content. The Pasta Fagioli soup stands out as a nutritious option, containing 150 calories, 2 grams of saturated fat, and 3 grams of fiber.
Many entrees at Olive Garden are high in calories and sodium. However, the restaurant offers lighter fare options that are typically lower in calories and fat.
The soup and salad combo is a popular choice for health-conscious diners. It provides a good balance of nutrients while keeping calorie counts in check.
Menu Labelling and Symbols
Olive Garden uses symbols on their menu to indicate specific dietary considerations. These symbols help guests quickly identify options that meet their nutritional needs or preferences.
Some common symbols include:
- Low-calorie options
- Vegetarian dishes
- Gluten-sensitive items
The restaurant also offers a “Create Your Own Pasta” section, allowing diners to customize their meals. This feature enables guests to choose healthier pasta types, sauces, and toppings.
Olive Garden’s website provides a nutrition calculator tool. This allows customers to view and compare nutritional information for different menu items before visiting the restaurant.
Appetizers and Starters
Olive Garden offers several healthier appetizer and starter options for those watching their calorie intake. These lighter choices provide flavorful ways to begin a meal without overindulging.
Soups and Salads
The Famous House Salad is a popular starter at Olive Garden. Opt for low-fat Italian dressing to keep calories in check. The Pasta e Fagioli soup stands out as a nutritious choice, providing a balanced mix of protein, carbohydrates, and fiber. This hearty bean and pasta soup contains just 150 calories per serving.
Minestrone soup is another lighter option, packed with vegetables and only 110 calories per serving. Both soups offer warming comfort without excessive calories or fat.
For a protein boost, consider adding grilled chicken to the house salad. This creates a more filling starter that can even work as a light meal.
Lighter Fare Options
Olive Garden’s appetizer menu includes some healthier alternatives to fried options. The Shrimp Scampi Fritta can be a decent choice in moderation, offering lean protein from the shrimp.
For a veggie-forward start, try the Grilled Chicken Margherita Flatbread. It provides a mix of protein and vegetables on a thin crust, making it a smarter choice than heavier bread-based appetizers.
Avoid cream-based dips and fried items like mozzarella sticks or fried ravioli, which are higher in calories and fat. Instead, focus on vegetable-based or grilled options when selecting appetizers.
Main Courses
Olive Garden offers a variety of main course options that can fit into a healthier eating plan. These dishes balance flavor with more nutritious ingredients and preparation methods.
Traditional Favorites
Spaghetti with Meat Sauce is a popular choice at 670 calories per serving. For a lighter option, consider the Pasta Fagioli soup. This plant-based dish provides fiber, protein, and B vitamins at only 150 calories per serving.
The Chicken Alfredo, while delicious, is higher in calories at 1,480 per serving. Those watching their calorie intake may want to opt for alternative dishes or request modifications.
Grilled Entrees
Grilled options often provide leaner protein sources. Olive Garden’s menu includes grilled chicken and seafood dishes that can be paired with vegetables or whole grain pasta for a balanced meal.
Ask for grilled entrees to be prepared with minimal added oils or butter. Request extra vegetables on the side to increase fiber and nutrient content.
Seafood Selections
Shrimp Scampi stands out as a healthier choice among Olive Garden’s main courses. It’s lower in calories compared to other pasta dishes and provides lean protein from the shrimp.
When ordering seafood, opt for grilled or baked preparations rather than fried. Consider asking for sauce on the side to control portions and reduce added calories.
Pair seafood dishes with a side salad to increase vegetable intake and add beneficial nutrients to your meal.
Pasta Specialties
Olive Garden offers pasta options to cater to various dietary needs and preferences. These include whole grain, gluten-free, and vegetarian choices that provide healthier alternatives to traditional pasta dishes.
Whole Grain and Gluten-Free Pasta
Olive Garden provides whole grain pasta as a nutritious alternative to regular pasta. This option is higher in fiber and nutrients, supporting digestive health and providing longer-lasting energy. Guests can request whole grain pasta for most dishes on the menu.
For those with gluten sensitivities, Olive Garden offers gluten-free rotini. This pasta is made from a blend of rice and corn flours, ensuring a safe option for customers avoiding gluten. It can be substituted in many pasta dishes on the menu.
When ordering, guests should specify their pasta preference to the server. Both whole grain and gluten-free options can be paired with lighter sauces and plenty of vegetables for a balanced meal.
Vegetarian Pasta Options
Olive Garden features several vegetarian pasta dishes that are both flavorful and nutritious. The Eggplant Parmigiana is a popular choice, featuring lightly breaded eggplant topped with marinara sauce and melted cheese, served over spaghetti.
Another vegetarian option is the Five Cheese Ziti al Forno, a baked pasta dish with a blend of Italian cheeses and marinara sauce. For a lighter choice, guests can opt for the Capellini Pomodoro, which combines angel hair pasta with tomatoes, garlic, and basil.
Vegetarian diners can also customize many pasta dishes by requesting no meat and adding extra vegetables. This allows for greater flexibility in creating a balanced, plant-based meal that aligns with individual nutritional goals.
Sides and Accompaniments
Olive Garden offers several nutritious side dishes and accompaniments to complement main courses. These options provide opportunities to add vegetables and fiber to meals while keeping portions controlled.
Vegetables and Legumes
Steamed broccoli stands out as a low-calorie, nutrient-dense side. It’s rich in vitamin C, fiber, and antioxidants. The restaurant prepares it simply, without added fats or sauces.
Garlic green beans offer another healthy vegetable choice. They’re lightly seasoned and cooked to retain nutrients and a crisp texture.
For a protein and fiber boost, consider the Tuscan white beans. These legumes provide complex carbohydrates and plant-based protein. They’re typically seasoned with herbs and olive oil.
Side Salads
The house salad at Olive Garden can be a nutritious addition to any meal. It includes mixed greens, tomatoes, olives, and pepperoncini peppers. Ask for dressing on the side to control calories.
A smaller portion of the signature salad is available as a side. This option includes croutons and grated cheese. Requesting light dressing or balsamic vinaigrette can reduce calorie content.
For a twist, try the Italian side salad. It features romaine lettuce, tomatoes, and red onions with a zesty Italian dressing. This salad provides vitamins A and C along with beneficial phytonutrients.
Desserts
Olive Garden offers a few lighter dessert options for those watching their calorie intake. While sweet treats are typically indulgent, some choices provide smaller portions or fruit-based ingredients to satisfy cravings more mindfully.
Fruit-Based Options
The Dolcini Piccoli Dolci features small cups of desserts like strawberry and white chocolate, lemon cream, and amaretto tiramisu. These mini portions allow for a taste of sweetness without overindulging.
Fresh fruit is sometimes available as a simple, healthier alternative to rich cakes and pastries. Seasonal berries or citrus fruits may be offered, providing natural sweetness and nutrients.
Some locations offer fruit sorbets as a lighter option. These frozen desserts are typically lower in calories and fat compared to ice cream or gelato.
Small Portions and Dolcini
The Dolcini menu section focuses on petite desserts. These smaller servings help control portion sizes while still satisfying a sweet tooth. Options often include:
- Mini tiramisus
- Chocolate mousse cups
- Strawberry and white chocolate puddings
The tiramisu appears to be one of the lower calorie choices among Olive Garden’s desserts. While still an indulgence, its smaller serving size makes it a more moderate option.
For those seeking the absolute lowest calorie dessert, asking for a single scoop of fruit sorbet or a small dish of fresh berries may be the best choice. These simple fruit-based options provide sweetness with minimal added sugars or fats.
Beverages
Olive Garden offers a variety of beverage options for health-conscious diners. From refreshing non-alcoholic choices to low-calorie alternatives, guests can find drinks that complement their meals without derailing their nutritional goals.
Non-Alcoholic Choices
Unsweetened iced tea is a popular zero-calorie option at Olive Garden. It provides a refreshing taste without added sugars. For those seeking a fruity twist, the restaurant offers flavored unsweetened teas like raspberry or peach.
Water with lemon is another calorie-free choice that aids digestion and hydration. Olive Garden also serves sparkling water for guests who prefer bubbles.
Coffee and decaf coffee are available for a caffeine boost or after-dinner beverage. These can be customized with milk or sugar substitutes for those watching their calorie intake.
Low-Calorie and Sugar-Free Drinks
Diet sodas are available for those craving carbonation without the calories. Olive Garden typically offers several sugar-free options from major brands.
Light lemonades and fruit-flavored waters provide a sweet taste with fewer calories than their regular counterparts. These drinks often use artificial sweeteners to reduce sugar content.
For a more indulgent option, skinny cocktails made with low-calorie mixers and measured alcohol portions offer a balance between enjoyment and moderation. These drinks typically contain fewer calories than standard cocktails.
Kids’ Menu
Olive Garden’s kids’ menu offers nutritious choices for young diners under 12. The menu features child-friendly portions of Italian favorites alongside healthier options.
Healthy Options for Children
Grilled chicken with pasta provides a balanced meal rich in protein and complex carbohydrates. Children can choose broccoli or grapes as a side, adding essential vitamins and fiber. The menu includes 1% low-fat milk as a beverage option, supporting bone health and hydration.
Pasta dishes come in smaller portions suitable for children’s appetites. Whole grain pasta is available upon request, offering more nutrients and fiber than regular pasta. Tomato sauce adds vitamin C and lycopene to the meal.
For a lighter option, kids can select a side salad with low-fat dressing. This introduces vegetables in a familiar format. The menu also features fruit as a dessert choice, encouraging healthier eating habits from a young age.
Customizing Your Meal
Olive Garden offers flexibility for diners to tailor their meals to personal preferences and dietary needs. Guests can make special requests and manage portion sizes to create healthier dining experiences.
Special Dietary Requests
Olive Garden accommodates various dietary requirements. Vegetarians can request meat-free versions of pasta dishes or opt for vegetable-based sides. Gluten-sensitive guests have access to a dedicated menu with modified recipes.
For those watching sodium intake, asking for sauces and dressings on the side allows better control. Dairy-free options are available by requesting dishes without cheese or cream-based sauces.
The restaurant can often substitute ingredients upon request. Whole grain pasta can replace regular pasta for added fiber. Grilled chicken can be swapped for fried options in many dishes.
Portion Control
Olive Garden’s generous servings can be managed for healthier eating. Splitting an entrée with a dining companion cuts calories and cost. Asking for a to-go box at the start of the meal helps set aside half for later.
Choosing appetizer portions as a main course is another effective strategy. The “Create Your Own Pasta” option allows selection of smaller pasta portions with lean protein and vegetable toppings.
Mindful eating practices, such as eating slowly and stopping when full, help avoid overindulgence. Focusing on the unlimited salad can fill the plate with lower-calorie options, leaving less room for heavier dishes.