Is Olive Garden Alfredo Sauce Keto Friendly

chicken alfredo dish at olive garden

Keep it keto at Olive Garden! It IS possible.

Yes, it's totally possible to keep things keto at this high-carb restaurant! Read on to see how to say no to pasta.

While Olive Garden offers a fairly basic nutrition and dining guide, it helps to have a little keto help from someone who's been where you are when you're wondering what to order.

man dining at olive garden

Here are a few basic tips for successful keto dining at Olive Garden:

Avoid bread, pasta, croutons, breading, breadsticks, soups, and desserts.
When in doubt, leave condiments or sauces out.
For drinks, stick with water, unsweetened iced tea, or Diet Coke products.
Refer to the nutrition guide.
Download the free app for locations, menus, and to order: iPhone or Android

Here's how to order keto at this more-than-pasta place:

olive garden marg chicken on plate

Olive Garden keto dinner or lunch idea – "I'll have the Chicken Margherita, please, with a side of broccoli."

When all else fails, it's hard to go wrong with a chicken breast, some cheese, and basil pesto. Note the lunch portion is slightly smaller (and less expensive) than the dinner size. A tip? DON'T rely on the menu solely. Compare the nutritional guide to the menu to stay within your keto macros.

Chicken Margherita (Lunch Size): 350 calories | 18g fat | 13g carbs | 5g fiber | 5g sugar | 36g protein | 8g net carbs
Chicken Margherita (Dinner Size): 520 calories | 24g fat | 15g carbs | 7g fiber | 4g sugar | 64g protein | 8g net carbs
Steamed Broccoli (side): 35 calories | 0g fat | 7g carbs | 4g fiber | 3g sugar | 4g protein | 3g net carbs

plate of keto chicken alfredo at olive garden

Olive Garden keto dinner idea – Chicken Alfredo with no noodles (ask for it to be served over broccoli):

Grilled Chicken: 150 calories | 5g fat | <1g carbs | <1g fiber | 0g sugar | 27g protein | <1g net carbs
Steamed Broccoli: 35 calories | 0g fat | 7g carbs | 4g fiber | 3g sugar | 4g protein | 3g net carbs
Alfredo Sauce: 440 calories | 43g fat | 5g carbs | 0g fiber | 1g sugar | 8g protein | 5g net carbs

olive garden sausage alfredo on a plate

Olive Garden keto dinner idea – Italian sausage Alfredo with no noodles (ask for it to be served over broccoli):

Italian Sausage Links (two): 470 calories | 39g fat | 2g carbs | <1g fiber | 2g sugar | 27g protein | 2g net carbs
Steamed Broccoli: 35 calories | 0g fat | 7g carbs | 4g fiber | 3g sugar | 4g protein | 3g net carbs
Alfredo Sauce: 440 calories | 43g fat | 5g carbs | 0g fiber | 1g sugar | 8g protein | 5g net carbs

grilled salmon on a plate with broccoli

Olive Garden A la Carte Keto Options:

Grilled Chicken: 150 calories | 5g fat | <1g carbs | <1g fiber | 0g sugar | 27g protein | <1g net carbs
Italian Sausage Links (two): 470 calories | 39g fat | 2g carbs | <1g fiber | 2g sugar | 27g protein | 2g net carbs
Shrimp: 60 calories | 0g fat | 2g carbs | 0g fiber | 0g sugar | 14g protein | 0g net carbs
Herb-Grilled Salmon: 460 calories | 29g fat | 8g carbs | 5g fiber | 3g sugar | 45g protein | 3g net carbs

Olive Garden Keto Sides:

Steamed Broccoli: 35 calories | 0g fat | 7g carbs | 4g fiber | 3g sugar | 4g protein | 3g net carbs
House Side Salad without croutons: 110 calories | 8g fat | 7g carbs | 2g fiber | 3g sugar | 2g protein | 5g net carbs

olive garden keto dining guide - picture of salad

"Can I get a house side salad, please, no dressing."

Pictured above is the house salad with no croutons. Note the Italian dressing adds two carbohydrates, so ask for that on the side.

House Side Salad without croutons: 110 calories | 8g fat | 7g carbs | 2g fiber | 3g sugar | 2g protein | 5g net carbs

olive garden salad in a bowl

Dressings available at Olive Garden:

There are three dressings to choose from. Each has only two carbs, and it's nice to know you have options if you have a creamy versus zesty flavor preference.

Italian Dressing: 80 calories | 8g fat | 2g carbs | 0g fiber | 2g sugar | 0g protein | 2g net carbs
Low-Fat Italian Dressing: 30 calories | 2g fat | 2g carbs | 0g fiber | 2g sugar | 0g protein | 2g net carbs
Creamy Ranch: 210 calories | 21g fat | 2g carbs | 0g fiber | 2g sugar | 1g protein | 2g net carbs

table full of plates of keto orders at olive garden

Order up!

Do you have a favorite keto order at Olive Garden? Let us know!

Check out all of these other restaurant tips!