Keto Restaurant Guide
Keto at Olive Garden
Olive Garden is built around pasta and bread, so keto here is about what you leave off the table. The grilled proteins, salmon, steak, and non-starchy vegetables are all keto-friendly. The carbs are in the famous breadsticks, every pasta dish, the starchy soups, and the desserts.
The universal tactic at any Italian sit-down restaurant is the same: wave off the bread basket, order a grilled protein, and pair it with steamed or sautéed vegetables or a salad. Watch the dressings and any sweet sauces, since those are where hidden carbs sneak in.
Built by Barron Hansen · Last updated June 2026
Best keto options
A plain grilled chicken breast is near zero carb. Ask for vegetables instead of pasta as the side.
Grilled salmon is low carb and high in fat. One of the best keto entrees on the menu.
A grilled steak is essentially carb-free. Pair it with vegetables or a side salad.
Skip the croutons and go easy on the signature dressing, which contains sugar. Ask for oil and vinegar if you prefer.
Broccoli and other non-starchy vegetables make a low-carb side in place of pasta or potatoes.
| Item | Net carbs | Why / how |
|---|---|---|
| Grilled chicken | ~2g | A plain grilled chicken breast is near zero carb. Ask for vegetables instead of pasta as the side. |
| Herb-grilled salmon | ~1g | Grilled salmon is low carb and high in fat. One of the best keto entrees on the menu. |
| Steak (when offered) | ~1g | A grilled steak is essentially carb-free. Pair it with vegetables or a side salad. |
| House salad, no croutons | ~7g | Skip the croutons and go easy on the signature dressing, which contains sugar. Ask for oil and vinegar if you prefer. |
| Steamed or sauteed vegetables | ~6g | Broccoli and other non-starchy vegetables make a low-carb side in place of pasta or potatoes. |
Order with care
Each breadstick is around 28g net carbs. The basket is the biggest carb trap at the table; send it back.
Any pasta entree runs 70g or more net carbs. None of them fit keto, even in a smaller portion.
These soups are loaded with beans and pasta. The cream-free zuppa options are still starchy.
The breading plus the pasta underneath stacks the carbs. Choose a grilled protein instead.
Italian desserts are very high in sugar. Finish with coffee and cream instead.
| Item | Net carbs | What to do |
|---|---|---|
| Breadsticks | ~28g | Each breadstick is around 28g net carbs. The basket is the biggest carb trap at the table; send it back. |
| Pasta dishes | ~70g | Any pasta entree runs 70g or more net carbs. None of them fit keto, even in a smaller portion. |
| Minestrone and pasta e fagioli | ~25g | These soups are loaded with beans and pasta. The cream-free zuppa options are still starchy. |
| Breaded entrees (chicken parmigiana) | ~30g | The breading plus the pasta underneath stacks the carbs. Choose a grilled protein instead. |
| Dessert (tiramisu, cake) | ~50g | Italian desserts are very high in sugar. Finish with coffee and cream instead. |
How to order keto at Olive Garden
- Send the breadstick basket back, or ask the server not to bring it, so it is not in front of you.
- Order a grilled protein (chicken, salmon, or steak) and ask for vegetables in place of pasta.
- Get the house salad without croutons and use the dressing lightly, or ask for oil and vinegar.
- Skip the soups that contain beans or pasta, like minestrone and pasta e fagioli.
- Drink water, unsweetened tea, or coffee, and skip the sweet cocktails and dessert.
Nutrition and menus vary by location and change over time. The figures here are approximate, rounded from published nutrition data, and meant as a starting point. Always check current nutrition information with Olive Garden before you order, especially for sauces, dressings, and seasonal items.