Creamy chicken alfredo; unlimited soup, salad, and breadsticks; and a handful of Andes mints before you head home—these are some of the staples of the Olive Garden experience. For years, this famous Italian chain restaurant has continued to serve up comforting, hearty dishes at a decently affordable price. Even though a large majority of the menu is full of creamy, calorie-dense pastas and indulgent desserts, there are still some healthier menu items at Olive Garden to choose from.
Like most chain restaurants, most of the “healthier” options on the menu are still higher in calories, sodium, and saturated fat than what you might make for yourself at home. And while home-cooked meals will almost always be superior to restaurant food when it comes to nutritional value because of your ability to control and monitor your ingredients, there are nights when you just want to forget about cooking and treat yourself to a comfort meal that someone else prepares.
For those moments when you’re itching to eat out while sticking to your health goals, we talked with three registered dietitians about healthier Olive Garden dishes to choose next time you head to the famous Italian restaurant.
Read on, and next, check out the 8 Unhealthiest Olive Garden Orders to find out which dishes you may want to avoid.
Minestrone Soup
Nutrition (Per order):
Calories: 110
Fat: 1 g (Saturated Fat: 0 g)
Sodium: 810 mg
Carbs: 17 g (Fiber: 4 g, Sugar: 4 g)
Protein: 11 g
Olive Garden’s soup is a staple of its menu, with options like Zuppa Toscana, Chicken and Gnocchi, and Pasta Fagioli. But Lauren Manaker, MS, RDN, suggests opting for the Minestrone if you want something on the healthier side.
“This soup is higher on the sodium side, but it is low in fat, contains fiber, and is chock-full of vegetables,” says Manaker. “Bonus? Soups can be quite hydrating, thanks to the liquid used to make them.”
Round out your meal with a salad and some grilled chicken for more nutrients and protein. Craving some of their breadsticks to go with your hot bowl of soup? Certainly, don’t deprive yourself; just be aware that they are about 140 calories each.
Pasta Fagioli Soup
Nutrition (Per order):
Calories: 150
Fat: 5 g (Saturated Fat: 2 g)
Sodium: 710 mg
Carbs: 16 g (Fiber: 3 g, Sugar: 4 g)
Protein: 8 g
For another nutritious soup option at Olive Garden, try the Pasta Fagioli.
“This soup stands out as one of the healthiest choices on their menu for several reasons,” says Mary Sabat MS, RDN, LD. “Firstly, it offers a balanced macronutrient profile, providing a good amount of protein, carbohydrates, and fiber, essential for sustained energy and satiety. With 8 grams of protein, 16 grams of carbohydrates (including 5 grams of fiber), and only 5 grams of fat, it offers a filling and nutritious option without excessive calories.”
Sabat adds that “the presence of red and white beans contributes to the soup’s fiber and protein content, promoting digestive health and muscle maintenance, and the inclusion of fresh tomatoes adds a dose of antioxidants and vitamins, enhancing its nutritional value.”
Herb-Grilled Salmon
Nutrition (Per order):
Calories: 610
Fat: 45 g (Saturated Fat: 11 g)
Sodium: 1,360 mg
Carbs: 9 g (Fiber: 4 g, Sugar: 3 g)
Protein: 45 g
At first glance, the fat content of the Herb-Grilled Salmon may not seem ideal, but when you take into consideration where the fat is coming from, it changes the nutritional value entirely.
“While it is higher in fat than other dishes on the list, it is high in omega-3’s, an essential fatty acid we can only obtain from our diet that supports brain and overall health,” says Amy Goodson, MS, RD, CSSD, LD. Omega-3s—which are a type of polyunsaturated fat—have been found to also aid in heart health, fight against inflammation, and even reduce the risk of certain cancers.
Like most dishes on the Olive Garden menu, this one is quite high in sodium, so we recommend monitoring your salt intake for the rest of the day.
Spaghetti With Marinara
Nutrition (Per order):
Calories: 490
Fat: 12 g (Saturated Fat: 1 g)
Sodium: 1,290 mg
Carbs: 83 g (Fiber: 6 g, Sugar: 13 g)
Protein: 15 g
According to Goodson, a classic bowl of Spaghetti With Marina is one of the healthiest pasta options you can get at Olive Garden. (And it should go without saying, but stay far, far away from the infamous Never-Ending Pasta Bowl!)
“It may be lower in calories and fat than some of the above options, but there is very little protein or vegetables,” says Goodson. “So, if you are craving pasta, I recommend this dish and a side of grilled chicken.”
Grilled Chicken Margherita
Nutrition (Per order):
Calories: 650
Fat: 39 g (Saturated Fat: 11 g)
Sodium: 2,120 mg
Carbs: 15 g (Fiber: 5 g, Sugar: 5 g)
Protein: 65 g
“The Grilled Chicken Margherita is a fantastic light option featuring grilled chicken and a side of broccoli with no additional carbohydrates, for those looking to cut back,” says Goodson. “It’s also high in protein, which will help you stay full longer after eating this meal.”
One thing to watch for when eating at Olive Garden (as well as many other chain restaurants) is the amount of saturated fat in each meal. The American Heart Association recommends no more than 13 grams of saturated fat per day, which means you won’t have much wiggle room after eating this meal. However, this meal is still lower than many options on their menu, and you’ll get a boost of nutrients from the chicken, tomatoes, and broccoli. But it’s very high in sodium, so watch your salt intake for the rest of the day.
Create Your Own Pasta: Angel Hair With Marinara
Nutrition (Per Angel Hair & Marinara):
Calories: 500
Fat: 11 g (Saturated Fat: 0.5 g)
Sodium: 1,290 mg
Carbs: 84 g (Fiber: 7 g, Sugar: 12 g)
Protein: 16 g
Olive Garden has a “Create Your Own Pasta” option on the menu, which works well for people with specific dietary restrictions or health goals. If this appeals to you, Manaker suggests choosing the Angel Hair Pasta with Marina Sauce.
“Pasta is a unique carbohydrate because it is made with only two ingredients, and when made, it creates a lower glycemic matrix that provides protein, energizing carbs, and other nutrients. So as long as you are keeping your portion size under control, pasta with marinara sauce is okay,” says Manaker.
“The marinara sauce is packed with lycopene, thanks to the cooked tomato it is made with, and lycopene is a plant compound that is linked to a slew of health benefits,” she adds. Lycopene has strong antioxidant properties known to help your body fight free radicals. It has been found to help heart health and lower cholesterol as well.
Gluten-Free Rotini Pasta with Marinara
Nutrition (Per order):
Calories: 530
Fat: 12 g (Saturated Fat: 0 g)
Sodium: 1,530 mg
Carbs: 77 g (Fiber: 5 g, Sugar: 0 g)
Protein: 9 g
Fear not—you can still enjoy some pasta at Olive Garden even if you can’t have gluten. For those needing a gluten-free meal, Sabat suggests the Gluten-Free Rotini with Marinara.
“This dish offers 9 grams of protein and 5 grams of fiber, which is significantly higher than traditional pasta varieties, making it a more filling and satisfying option,” she says.
This dish comes “as is,” but if you go with the Create Your Own Pasta menu, Sabat says you can choose gluten-free rotini as your base and add marinara sauce and grilled chicken to round out your meal. “This combination provides a balanced meal of complex carbohydrates, fiber, and protein,” she says, “which is essential for sustaining energy levels and promoting satiety.”
Note that adding chicken will add 130 calories, 2 grams of fat, and 540 milligrams of sodium.
Cheese Ravioli With Marinara Sauce
Nutrition (Per order):
Calories: 750
Fat: 38 g (Saturated Fat: 19 g)
Sodium: 2,370 mg
Carbs: 63 g (Fiber: 5 g, Sugar: 8 g)
Protein: 41 g
Although Olive Garden’s Cheese Ravioli with Marinara Sauce is loaded with sodium and should be avoided if you’re watching your salt intake, it also contains a lot of protein, which helps keep you fuller longer.
“If you want another pasta option with more protein, the cheese ravioli is your dish, although it does have a higher calorie and fat content than the other dishes,” says Goodson. “I recommend adding a side of broccoli to make this a more balanced meal.”
Shrimp Scampi
Nutrition (Per order):
Calories: 490
Fat: 18 g (Saturated Fat: 7 g)
Sodium: 1,120 mg
Carbs: 52 g (Fiber: 4 g, Sugar: 5 g)
Protein: 29 g
Once again, you can still enjoy a healthy Olive Garden meal without avoiding pasta. For a healthier meal that’s still hearty and comforting, try the Shrimp Scampi, made with angel hair pasta and shrimp sauteed in garlic sauce, and tossed with asparagus and tomatoes.
“This dish does have a higher carbohydrate value compared to menu items like the salmon and chicken Margherita dish, but it provides a balance of vegetables, protein, and carbs—which we like to see,” says Goodson. “However, it could include a better ratio of vegetables to carbohydrates—but if you exercise a lot, the higher-carb count can be a helpful option for you.”
Lunch-Sized Spaghetti with Meat Sauce
Nutrition (Per order):
Calories: 360
Fat: 12 g (Saturated Fat: 3.5 g)
Sodium: 530 mg
Carbs: 51 g (Fiber: 3 g, Sugar: 9 g)
Protein: 14 g
If you visit Olive Garden during your lunch break, you can treat yourself to their lunch portions, which are a bit smaller, making them more nutritionally balanced than the larger dinner portions. Take their Lunch-Sized Spaghetti, which you can order with either meat sauce or marinara.
Both sauce options provide lighter levels of fat, calories, and sodium while still providing some protein and healthy fats. Overall, this dish is a great choice for your mid-day meal, and you can add a side salad or soup to round out your meal even more.
Salad With Signature Italian Dressing
Nutrition (Per order):
Calories: 290
Fat: 17 g (Saturated Fat: 1.5 g)
Sodium: 1,380 mg
Carbs: 13 g (Fiber: 2 g, Sugar: 4 g)
Protein: 3 g
It’s almost impossible to think about Olive Garden without picturing the Signature Salad next to a warm plate of breadsticks. Thankfully, Manaker says this salad option is a great choice because “it is on the lower side when it comes to saturated fat and is packed with refreshing vegetables that help people meet their fiber needs.” Although fiber helps keep you full, this salad may not be filling enough on its own, so you might want to add a side of grilled chicken and skip the breadsticks.
Sides of Grilled Chicken, Parmesan Broccoli & a Salad
Nutrition (Per all 3 sides):
Calories: 430
Fat: 25.5 g (Saturated Fat: 3 g)
Sodium: 1,760 mg
Carbs: 21.5 g (Fiber: 3 g, Sugar: 2 g)
Protein: 34 g
A more non-traditional path to a healthy meal at Olive Garden is to order a few sides to create a meal. Sabat suggests options for sides like Grilled Chicken, Parmesan Broccoli, and the House Salad, which she says is a great choice “for those mindful of their calorie intake.”
“The Grilled Chicken stands out as a low-calorie, high-protein option, offering a substantial 26 grams of lean protein while containing minimal fat at just 2.5 grams. Pairing it with Parmesan Broccoli adds essential nutrients and fiber, contributing to feelings of fullness and satiety despite its modest 150 calories,” says Sabat. “This combination provides a well-rounded, satisfying, and nutrient-dense meal that aligns with health-conscious goals, making it one of the healthiest choices available at Olive Garden.”
Why Trust Eat This, Not That!?
Eat This, Not That! is committed to creating high-quality content that you can trust to be accurate, properly researched, routinely reviewed, and updated with the latest information. Our writers, editors, and medical and/or certified experts consider this to be an unwavering promise we make to our readers in the pursuit of delivering impactful and meaningful content.
Sign up for our newsletter!
