In this guide, we’ll explore the healthier side of Olive Garden menu, with tips for making smart choices and customizing your meal for better nutrition — without sacrificing flavor.
1. Understanding What “Healthy” Means
Before diving into the menu, it’s helpful to define what a “healthy” choice is. For most people, a healthy meal is one that:
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Is balanced in macronutrients (carbs, proteins, and fats)
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Is rich in vegetables and fiber
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Avoids excessive saturated fats, sodium, and sugar
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Is portion-controlled
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Supports specific dietary goals (like weight loss, heart health, or diabetes management)
Olive Garden’s menu can be navigated with these principles in mind, especially if you’re willing to customize your order.
2. Healthy Starters: Choose Light and Fresh
One of Olive Garden’s best-kept secrets is that you can start your meal with something light and nutritious.
❖ Famous House Salad (Without Dressing or With Light Dressing)
The House Salad is a good option when you hold the croutons and go easy on the dressing. Opt for balsamic vinaigrette instead of the creamy Italian to reduce fat and calories.
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Pro tip: Ask for dressing on the side so you can control the amount.
❖ Minestrone Soup
This classic vegetable-based soup is surprisingly healthy — low in fat and calories, high in fiber, and completely plant-based.
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Nutrition: Around 110 calories per serving, low fat, and a good source of fiber.
3. Healthier Main Dishes
Italian entrées can often be carb-heavy, but Olive Garden has some lighter fare if you know where to look.
❖ Herb-Grilled Salmon
This dish is one of the best options for clean eating. The salmon is grilled (not fried) and served with a side of broccoli.
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Nutrition: Approximately 460 calories, high in protein, and rich in omega-3s.
❖ Grilled Chicken Margherita
Grilled chicken topped with fresh tomatoes, mozzarella, and basil pesto, served with broccoli. It’s flavorful and relatively low in carbs.
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Nutrition: About 540 calories, 50+ grams of protein, and lower in carbs than pasta dishes.
❖ Shrimp Scampi (Lunch Portion)
The lunch-sized shrimp scampi features sautéed shrimp in a garlic sauce with asparagus, tomatoes, and angel hair pasta. It's lighter than most pasta dishes.
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Nutrition: Around 480–500 calories in the lunch portion.
4. Lighter Pasta Options
Pasta is central to Olive Garden, and while many of the dishes are heavy, some lighter pasta choices can fit into a healthy eating plan.
❖ Spaghetti with Marinara Sauce (Lunch Portion)
Go for whole grain if available, and skip the meatballs or sausage to keep it light. Marinara is a tomato-based sauce with fewer calories than cream-based sauces like Alfredo.
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Nutrition: About 430–460 calories in the lunch portion, depending on customizations.
❖ Customize Your Pasta
Olive Garden allows you to build your own pasta bowl. Choose:
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Pasta: Whole wheat linguine or zucchini noodles (if available)
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Sauce: Marinara or tomato sauce
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Protein: Grilled chicken or shrimp
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Vegetables: Add broccoli, spinach, mushrooms, or tomatoes
This gives you full control over the calorie and nutrient content of your meal.
5. Healthy Side Options
Don’t overlook the sides — small changes can make a big nutritional difference.
❖ Steamed Broccoli
Available as a side, steamed broccoli adds fiber and nutrients without the extra calories.
❖ Zoodles (Zucchini Noodles)
In select locations, Olive Garden offers zucchini noodles as a low-carb, veggie-packed alternative to pasta.
6. Smart Customizations and Swaps
If your favorite dish is higher in calories, try these simple swaps:
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Ask for sauces on the side to control how much you use
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Replace Alfredo or creamy sauces with marinara or tomato-based sauces
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Choose lunch portions instead of dinner portions
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Skip the breadsticks or limit to one (each has about 140 calories and 25g carbs)
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Opt for grilled proteins instead of fried or breaded meats
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Load up on vegetables by requesting extra servings on the side or in your main dish
7. Plant-Based or Vegetarian Options
Olive Garden offers vegetarian-friendly options like:
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Eggplant Parmigiana (higher in calories, so portion control is key)
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Minestrone soup
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Spaghetti with marinara
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House salad (without cheese or croutons)
For vegans, the marinara sauce, minestrone soup, and some salad modifications can fit your needs. Just be sure to double-check ingredients with the server.
8. What to Avoid If You're Watching Calories or Sodium
Some menu items at Olive Garden can quickly derail a healthy eating plan:
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Tour of Italy: Over 1,500 calories — high in fat, sodium, and carbs
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Fettuccine Alfredo: Over 1,200 calories in many locations — creamy sauce adds saturated fat
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Stuffed Shells and Lasagna Classico: Heavy with cheese and sodium
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Unlimited breadsticks: Delicious but easy to overeat; limit yourself to one or none
9. Desserts — A Healthier Approach
Desserts at Olive Garden are generally indulgent, but you can still enjoy something sweet without overdoing it.
❖ Mini Desserts or Shareable Portions
Instead of a full-size dessert, share with the table or choose a mini option (like a chocolate mousse or seasonal parfait). These usually run around 250–350 calories.
10. Sample Healthy Meal at Olive Garden
Starter: Minestrone soup
Entrée: Herb-Grilled Salmon with a side of broccoli
Drink: Water or unsweetened iced tea
Dessert (optional): Mini dolcini or share a dessert
Approximate total: ~700–800 calories, well-balanced and satisfying
Final Thoughts
Eating healthy at Olive Garden is absolutely possible. With a little planning and a willingness to customize, you can enjoy delicious Italian-inspired food while staying on track with your health goals. The key is to focus on grilled proteins, vegetable-based sides, lighter sauces, and smaller portions. Whether you're dining out with family or grabbing a quick lunch, Olive Garden has plenty of options to keep both your taste buds and your body happy.