For those adhering to a ketogenic diet, dining out can often present a challenge. Olive Garden, known for its carb-centric Italian-American cuisine, might seem like an unlikely place to find keto-friendly options. However, with careful selection and some modifications, it's indeed possible to enjoy a satisfying and keto-compliant meal at Olive Garden. Moreover, for those who prefer to cook at home, there are delicious copycat recipes of Olive Garden's famous soups that can be easily adapted to fit a keto lifestyle.
Navigating the Olive Garden Menu on Keto
The key to eating keto at Olive Garden lies in customization and making informed choices. The restaurant provides nutritional information for all its dishes, both online and in the restaurant, which is an invaluable resource for planning your meal.
Keto-Friendly Choices at Olive Garden
Here are some of the best keto-friendly options available at Olive Garden:
- Zuppa Toscana Soup: This soup is arguably the most keto-friendly soup option at Olive Garden. It's made with Italian sausage, kale, and potatoes in a creamy broth. While traditionally containing potatoes, one can always ask if it can be prepared without it. One bowl contains approximately 220 calories, 15 grams of fat, 7 grams of protein, 15 grams of total carbs, 2 grams of fiber, and 13 grams of net carbs.
- Salad with Signature Italian Dressing (No Croutons): Opting for the appetizer salad without croutons is a safe bet. The salad consists of lettuce, tomato, onion, olives, and pepperoncini. The Signature Italian Dressing is also relatively low in carbs. A serving of this salad with dressing but without croutons contains 110 calories, 8 grams of fat, 2 grams of protein, 7 grams of total carbs, 2 grams of fiber, and 5 grams of net carbs. To further reduce carbs, consider using oil and vinegar instead of the Italian dressing.
- Grilled Chicken Margherita: This entree is a solid keto choice. It features two grilled chicken breasts topped with mozzarella cheese, pesto, lemon garlic sauce, and tomatoes, served with a side of broccoli. One portion provides 540 calories, 27 grams of fat, 65 grams of protein, 14 grams of total carbs, 6 grams of fiber, and 8 grams of net carbs.
- Herb Grilled Salmon: Another excellent option is the Herb Grilled Salmon, which includes a grilled salmon fillet with garlic herb butter and a side of broccoli. This dish contains 460 calories, 29 grams of fat, 45 grams of protein, 8 grams of total carbs, 5 grams of fiber, and 3 grams of net carbs.
- Gluten Sensitive 6 Ounce Sirloin (without pasta): Order the sirloin with broccoli instead of pasta to significantly lower the carb content. A 6-ounce steak provides 310 calories, 12 grams of fat, 46 grams of protein, 8 grams of total carbs, 4 grams of fiber, and 4 grams of net carbs.
- Minestrone Soup: While a carefully planned keto diet can accommodate this vegan-friendly soup, it offers little in the way of protein or fat while comprising a significant amount of your daily carb allotment. One serving contains 110 calories, 1 gram of fat, 5 grams of protein, 17 grams of total carbs, 4 grams of fiber, and 13 grams of net carbs.
- Pasta Fagioli Soup: This hearty soup contains ground beef, beans, tomatoes, and pasta. Like the Minestrone, it’s not the best choice because of its fairly high carb content paired with its relatively low protein and fat content. However, you can definitely have a bowl if it’s what you’re craving and you’re careful with carb intake for your other meals. One serving provides 150 calories, 5 grams of fat, 8 grams of protein, 16 grams of total carbs, 3 grams of fiber, and 13 grams of net carbs.
Strategies for Customizing Your Meal
Here are some additional tips for making your Olive Garden experience more keto-friendly:
- Skip the Breadsticks: Politely decline the breadsticks when offered, as they are a significant source of carbohydrates.
- Modify Entrees: Ask for broccoli or other non-starchy vegetables in place of pasta or potatoes.
- Add Protein to Soups or Salads: Enhance the protein and fat content of your soup or salad by adding grilled chicken, steak, or shrimp.
- Create a Custom Meal: Explore the possibility of ordering items à la carte, such as meatballs without noodles, or grilled chicken with steamed broccoli.
Keto Zuppa Toscana Soup: A Homemade Copycat Recipe
For those who prefer to enjoy keto-friendly Zuppa Toscana at home, numerous copycat recipes are available online. These recipes typically replace the potatoes with cauliflower to maintain the creamy texture while significantly reducing the carbohydrate content.
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Key Ingredients and Substitutions
- Italian Sausage: Use mild or spicy Italian sausage, ensuring it is thoroughly browned before adding it to the soup.
- Cauliflower: Substitute cauliflower florets for potatoes to achieve a similar texture without the carbs. Frozen cauliflower can also be used.
- Kale or Spinach: Both kale and spinach are excellent low-carb greens to add to the soup. Spinach offers a milder flavor, while kale provides a heartier texture.
- Chicken Broth: Use chicken broth or bone broth as the base for the soup. Bone broth adds extra nutrients and a richer flavor.
- Heavy Cream: Heavy cream is essential for creating the creamy broth characteristic of Zuppa Toscana. Half-and-half can be used as a substitute, but it will result in a less creamy soup.
- Bacon: Bacon adds a smoky flavor and crispy texture to the soup. Cook the bacon until crispy and crumble it over the soup before serving.
- Onion and Garlic: These aromatics add depth of flavor to the soup. If omitting onions, consider using onion flakes for a similar taste.
- Red Pepper Flakes: Add red pepper flakes for a touch of spice. Adjust the amount to your preference.
Sample Keto Zuppa Toscana Recipe
Here's a basic recipe for Keto Zuppa Toscana Soup:
Ingredients:
- 1 pound ground Italian sausage
- 1/2 medium onion, diced (optional)
- 1/2 teaspoon crushed red pepper flakes (or more to taste)
- 1 tablespoon minced garlic
- 6 slices bacon, cut into pieces
- 8 cups chicken broth
- 1 head cauliflower, cut into florets
- 1 cup heavy cream
- 5 ounces fresh spinach or kale, chopped
- Salt and pepper to taste
- Grated Parmesan cheese for garnish (optional)
Instructions:
- In a Dutch oven or large pot, cook the Italian sausage, onion (if using), and red pepper flakes over medium-high heat until the sausage is browned and crumbly. Add the garlic and cook for 30 seconds. Drain off any excess grease and set aside.
- In the same pot, cook the bacon until crispy. Remove the bacon and set aside, reserving a tablespoon of bacon fat in the pot.
- Pour the chicken broth into the pot and bring to a boil. Add the cauliflower florets and boil until fork-tender, about 15 minutes.
- Reduce the heat to medium and stir in the heavy cream and the cooked sausage mixture. Heat through.
- Mix in the spinach or kale and cook until wilted, about 2 minutes.
- Season with salt and pepper to taste.
- Garnish with crumbled bacon and grated Parmesan cheese (optional) before serving.
Tips for Customizing Your Keto Zuppa Toscana
- Thickening the Soup: For a thicker soup, mash some of the cauliflower in the pot or add a small amount of xanthan gum.
- Adding Cream Cheese: For an even creamier texture, stir in 3/4 block of Philadelphia cream cheese.
- Using Different Meats: Experiment with adding leftover rotisserie chicken or other cooked meats to the soup.
- Adjusting the Spice Level: Adjust the amount of red pepper flakes to control the spiciness of the soup.
The Role of Onions in Keto Cooking
Onions are a common ingredient in many recipes, but they can be a source of carbohydrates. When onions are cooked, especially when caramelized, their natural sugars become more concentrated, increasing their carb content.
Impact of Omitting Onions on Carb Count
The exact reduction in carb count from omitting onions will depend on the quantity of onions used in the recipe. However, in general, onions contribute a relatively small amount of carbs per serving. For example, 1/2 cup of chopped onions contains approximately 6 grams of carbohydrates. Therefore, omitting onions from a soup recipe might reduce the overall carb count by a few grams per serving.
Alternatives to Onions
If you're concerned about the carb content of onions, consider using alternatives such as:
- Onion Flakes: Reconstituted onion flakes can provide a similar flavor to fresh onions with a lower carb content.
- Garlic: Garlic is a great way to add flavor to dishes without adding many carbs.
- Other Vegetables: Experiment with other low-carb vegetables, such as celery, bell peppers, or mushrooms, to add depth of flavor to your recipes.
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