9 Healthy Meals That Nutritionists Order at Olive Garden

If you’re a loyal Olive Garden customer looking to trim calories, head there for lunch instead of dinner. Their midday menu items are smaller portions of the popular meals you may enjoy regularly as an evening meal.

“I would order the lunch-special spaghetti with meat sauce,” says Kelly Kennedy, RDN, former manager of nutrition at Everyday Health. “I love Italian food, and this really satisfies me, while keeping my portion size in check.”

Per serving: 360 calories, 12 grams (g) fat, 51 g carbs, 14 g protein

If you’re looking to get more protein in your diet to build muscle mass or help you feel full, this is a tasty option. “Eating shrimp is a great way to mix up your protein game,” says Kennedy. She likes how this meal has 20 grams of protein at less than 500 calories.

Plus, thanks to the asparagus and tomatoes in this dish, it also provides 4 grams of fiber, making it a good source of this filling macronutrient. Kennedy does have one warning, however: “The sodium is just over 1,000 milligrams, so if you’re watching your sodium intake closely, this may not be the right fit for you.”

Per serving: 460 calories, 18 g fat, 52 g carbs, 20 g protein

When you’re dining out, ask your tablemate if they’d be game to split a meal. This shared dinner entrée will give you both a chicken breast topped with mozzarella, tomatoes, and pesto — plus a side of broccoli.

Per serving (½ size, as suggested): 325 calories, 19.5 g fat, 7.5 g carbs, 32.5 g protein

You can make your meal more nutritious when you customize what you order. If you’re not a regular at Olive Garden, here’s how it works: Choose your pasta, add a sauce, then finish it with a topping of your choice.

“The create-your-own pasta is a hit at Olive Garden not only because it gives people more flexibility and choice with their meal but also because it can be a perfect opportunity to add nutrition,” says Patricia Kolesa, RDN, founder of Dietitian Dish in Edison, New Jersey, and a registered dietitian at Nourish.

Opt for marinara, since it’s lower in sodium and saturated fat than the other sauce choices, and choose grilled chicken or shrimp as your topping. “They’re lower in saturated fat than the other protein choices, but they keep you full and satisfied,” Kolesa says. Finally, ask for broccoli on it to add more bulk to the meal. To save on calories, consider taking half of it home for leftovers, since it is a large portion size.

Per serving: 770–810 calories, 50–55 g fat, 92–98 g carbs, 46–52 g protein

We couldn’t ignore their beloved soup, salad, and breadstick combo, and it makes a great meal all on its own.

“Since I’m a vegetarian, I’d have the minestrone soup, because it has a ton of vegetables as well as northern beans to provide some plant-based protein,” says Rachel Meltzer Warren, RDN, a New York–area nutrition writer, educator, and counselor.

The low-calorie soup leaves room for salad and a breadstick too. “If you stick with one serving of salad, one breadstick, and the soup, you can get out of there for 400 calories — pretty impressive for a restaurant meal,” she adds. One note: This meal tops 1,000 milligrams (mg) of sodium too, so skip the salt in your other meals for the rest of the day.

Per serving: 400 calories, 36 g fat, 55 g carbs, 12 g protein

You can enjoy this broth-based soup as an appetizer to take the edge off your hunger and sneak in extra nutrition without filling yourself up too much.

“The pasta e fagioli soup is my favorite soup choice at Olive Garden, since it’s a great way to get beans into my diet,” says Kolesa. “It is also the lowest in sodium out of the soup options (710 mg), making it a great choice for someone looking to lower their overall sodium intake.”

Per serving: 150 calories, 5 g fat, 16 g carbs, 8 g protein

If you want a special plant-based meal, go for the eggplant parm — but as with some other entrées, ask a friend to split this one with you, or pack half to take home, suggests Kennedy.

“This is one of the easiest ways to keep portions moderate while eating out,” she explains.

Without breaking it into two meals, this dish tops 1,000 calories, which is too much in one meal for many people. The eggplant also makes this entrée a good source of fiber. And while we may be repeating ourselves, make sure to watch your sodium intake for the rest of the day, as this one is extremely high in sodium — 2,400 mg — which is pushing the healthy limit even when the dish is split.

Per serving (½ as suggested): 535 calories, 29 g fat, 54 g carbs, 17.5 g protein

“I would order the herb-grilled salmon,” says Alicia Anskis, RD, a clinical nutritionist in Boston. “Salmon is a great source of protein, which helps keep me full and satisfied, and is rich in anti-inflammatory omega-3 fatty acids.”

This meal only has 9 grams of carbohydrates, which can be a plus if you’re watching your carb intake. Since this meal is also high in sodium (1,360 mg), plan accordingly and consume lower-sodium foods during the rest of the day.

Per serving: 610 calories, 45 g fat, 9 g carbs, 45 g protein

Best Salad: Famous House Salad

Whether you’re ordering it before your meal or as your main course, you can’t go wrong with this tasty classic — which includes 3 grams of fiber to help fill you up.

If you’re enjoying it before an entrée, order it without dressing or get low-fat Italian dressing on the side, says Kolesa. Their Signature Italian Dressing is high in saturated fat, representing 75 percent of the daily recommended limit. That may fit into your eating plan if you’re having soup alongside it and being mindful of your saturated fat for the rest of the day. If not, then this small dressing swap can help create a more balanced meal.

To make this a full meal, order a side of grilled chicken to toss on top, which will add 26 grams of protein.

Per serving (salad only with low-fat dressing): 100 calories, 4 g fat, 13 g carbs, 2 g protein

The Takeaway

• If you’re a regular at Olive Garden — or only go there occasionally — there are many ways to cut back on calories and unhealthy ingredients while still enjoying a plate of pasta.
• Choosing smaller lunch-sized portions, splitting a dish with a friend, and boxing up half for leftovers are all easy approaches to enjoying a healthy meal.
• Olive Garden meals can be large and extremely high in sodium, so if you do eat a full entrée, make sure you watch your salt intake for the rest of the day.