“When you’re here, you’re family.” That’s practically everyone’s keto Olive Garden slogan, except, obviously, those on the keto olive garden diet, who essentially sign a pledge of “I promise not to eat spaghetti for the foreseeable future” But do you really have to get absolutely estranged from your favourite fast-casual Italian restaurant chain by doing that? Not full. While you certainly can’t go for the Never-Ending Pasta Bowl (or even just a breadstick, tbh), on a low-carb diet, there are still ways to enjoy the OG.
“Since you usually want to keep your grammes of carbs under 50 grammes per day on the keto olive garden diet, try to keep your carbs under half or 25 grammes of your daily allotment at any Olive Garden meal,” says Erin Palinski-Wade, RD, a New Jersey dietitian and author of the 2 Day Diabetes Diet. All right, but how exactly do you make it happen when you sit down at the OG to eat? Thankfully, the solution is easy peasy: by following a simple framework for the construction of keto-friendly meals. That includes the option of a low-carb foundation, sauce, and topping.Stick to this formula and it is good for you to keto olive garden go. The Deets are here: All right, but how exactly do you make it happen when you sit down at the OG to eat? Thankfully, the solution is easy peasy: by following a simple framework for the construction of keto-friendly meals. That includes the option of a low-carb foundation, sauce, and topping. Stick to this formula, and it is good for you to go. The Deets are here: Foundation of yours. Opt for a base of leafy greens or new vegetables, like broccoli, instead of off-limits pasta Sauce of yours.
Palinski-Wade advises that you go for creamy pesto or mushroom sauce, as your fat intake would be boosted by the milk. “In general, you want to target about 10 percent of calories or less from carbs when aiming to create a keto-friendly meal, with 60 to 90 percent of calories coming from fats.” If cream sauce is not your thing (no offence, but who are you?), she adds that a basic marinara is also a decent low-carb choice, with meat or cheese optionally added your protein. Now, for the good stuff: to round out your low-carb meal keto olive garden, select a strong protein, such as grilled chicken, a sauteed fish fillet, shrimp, or steak. Avoid breaded alternatives, such as fried chicken, which Palinski-Wade says would include too many carbohydrates. (And it’s not easy for someone who’s tried to scrape off breading.) Bring all of this together and what do you get? A keto-friendly whole meal! For example, Palinski-Wade says you might end up with something like this: broccoli (3 grammes of net carbs) topped with Alfredo sauce (8 grammes of net carbs) and grilled chicken breast (1 gramme of net carbs). That’s going to give you a meal that’s only 12 net carbs, not too shabby, right? One of the best ways to enjoy the Garden on a keto olive garden diet is to stack a low-carb foundation, sauce, and protein together, but you will also need to keep an eye on portions, says Palinski-Wade. Even low carb options at olive garden bases and sauces will have a small amount of carbs that could add up if you overindulge, she explains. However, if it’s not quite up your alley to create your own keto development at the table, don’t panic, here’s a list of meals that are already pretty keto-friendly (or can be, with a few changes) so you can feel like you’re part of the family and remain in ketosis. There are some low carb options at keto olive garden.
Olive Garden on the Keto Diet
There are some low carbs at keto olive garden
Toscana Zuppa-olive garden keto
I’m going to level up here with you: potatoes are included in this soup (yes, they have carbs). But it’s also made with spicy Italian sausage and kale, and kept together with a smooth broth. For the day, it can also fit completely into your low carb olive garden allowance, so go ahead and grab a cup. 220 calories per serving, 15 g fat (7 g saturated fat), 790 mg sodium, 15 g carbohydrates, 2 g sugar, 2 g fibre, 7 g protein.
Italian Dressing Popular House Salad with Signature -olive garden keto
Good news: In OG’s delish Italian dressing, you can totally douse your salad (it’s only got two grammes of carbs!). The bad news: You have to nix the croutons. But you can go wild and add an extra dressing serving to make up for it (it’ll only bump your salad up to nine grammes of carbs). Per serving: 110 calories, 8 g of fat, 670 mg of sodium, 7 g of carbohydrates, 3 g of sugar, 2 g of fibre and 2 g of protein.
Margherita chicken-olive garden keto-keto olive garden
This dish is essentially the dream of a keto dieter: chicken topped with cheese and butter. The meal is also served with a parmesan-crusted zucchini size, which has only five grammes of carbs (don’t worry; it’s already counted below in the low carb olive garden content). Also: There are only two less grammes of carbs in the lunch portion than the dinner option, so I think you know what to do with that data… Per serving: 570 calories, 30 g of fat, 1340 mg of sodium, 13 g of carbohydrates, 4 g of sugar, 4 g of fibre and 64 g of protein.
Herb-Salmon for grilling-olive garden keto
A delicious grilled fillet topped with garlic-herb butter? Your keto requirements are filling, tasty, satisfying, and completely fulfilled. Per serving: 460 calories, 29 g of fat, 1110 mg of sodium, 8 g of carbohydrates, 3 g of sugar, 5 g of fibre, 45 g of protein.
The Connections of Italian Sausage-keto olive garden
Pair a side of broccoli (or other veg) and creamy Alfredo or mushroom sauce with this keto-friendly a-la-carte menu item. 470 calories per serving, 39 g fat (14 g saturated fat), 1140 mg sodium, 2 g carbohydrates, 2 g sugar, <1 g fibre, 27 g protein per serving.
The Shrimp-olive garden keto-keto olive garde
Sadly, shrimp scampi is off the menu (or you know, on the table, but far from your place setting), but a pared down version of the seafood can still be enjoyed. Pair for a keto-compliant meal with veggies and a cream-based sauce. 60 calories, 0 g oil (0 g saturated fat), 580 mg sodium, 0 g carbs, 0 g sugar, 14 g protein per serving.
Dolcini Chocolate Mousse-olive garden keto
“Okay, this might be pushing it for some highly committed keto dieters, but if you have a few extra carbs in your allowance and want something sweet, this dessert has just 18 grammes of carbs, great for a hot cup of (black) coffee nightcap. For a “mini” dessert, it’s also got a decent amount of fat. Per serving: 240 calories, 18 g of fat, 125 mg of sodium, 18 g of carbohydrates, 12 g of sugar, 1 g of fibre and 2 g of protein.