Low Calorie, High Protein Options at Olive Garden

Jan 14

Finding Balance at Olive Garden

Olive Garden, popular for its Italian-American cuisine, might be famous for its hearty pastas and endless breadsticks. However, the restaurant also offers options for those looking for lower-calorie, high-protein meals. Whether you're aiming for weight management or simply seeking healthier options, Olive Garden can cater to these needs with some smart choices. Here’s a guide to navigating their menu.

1. Herb-Grilled Salmon

Calories & Protein: Approximately 460 calories and 45g of protein.
Highlights: Freshly grilled salmon, seasoned with garlic-herb butter and served with parmesan-garlic broccoli.
Why It’s Good: A great source of lean protein and omega-3 fatty acids, making it a nutritious and filling option.

2. Chicken Giardino

Calories & Protein: Around 600 calories and 36g of protein.
Features: Grilled chicken served over a bed of fresh vegetables and pasta, tossed in a light, lemon chicken herb sauce.
Advantages: Offers a balanced meal with a good protein boost and plenty of vegetables.

3. Minestrone Soup

Calories & Protein: About 110 calories and 5g of protein per serving.
Composition: A hearty blend of beans, vegetables, pasta, and spices.
Benefits: Low in calories, this soup is a good starter that provides fiber and protein.

4. Grilled Chicken Piadina

Calories & Protein: Approximately 570 calories and 36g of protein.
Ingredients: Grilled chicken, fresh spinach, and a savory cheese sauce folded into a warm, grilled piadina.
Why Choose This: A lighter alternative to traditional sandwiches, offering a satisfying amount of protein.

5. Famous House Salad with Low-Fat Italian Dressing

Calories & Protein: Around 150 calories and 3g of protein per serving, without croutons.
Salad Details: Fresh greens, olives, onions, and tomatoes, topped with their signature low-fat dressing.
Light Option: A low-calorie side that complements any high-protein entrée.

6. Garlic Rosemary Chicken

Calories & Protein: About 540 calories and 58g of protein.
Key Features: Grilled chicken breasts seasoned with rosemary and served with garlic parmesan mashed potatoes and fresh spinach.
Protein-Rich Choice: One of the highest protein options on the menu, ideal for those focusing on muscle-building or satiety.

7. Shrimp Scampi

Calories & Protein: Roughly 510 calories and 25g of protein.
Dish Composition: Shrimp sautéed in a garlic sauce, tossed with asparagus, tomatoes, and angel hair pasta.

Why It’s a Hit: A lighter pasta option that provides protein through succulent shrimp, making it a flavorful yet health-conscious choice.

8. Chicken Margherita

Calories & Protein: Approximately 370 calories and 36g of protein.
Ingredients: Grilled chicken breasts topped with fresh tomatoes, mozzarella, basil pesto, and a lemon garlic sauce.
Lean Protein Option: A lower-calorie dish packed with protein, ideal for a satisfying and nutritious meal.

9. Grilled Vegetable & Cheese Piadina

Calories & Protein: About 540 calories and 18g of protein.
Vegetarian Delight: A mix of grilled vegetables and cheese in a warm, grilled piadina.
Plant-Based Protein: For those seeking vegetarian options, this dish offers protein while being rich in flavors.

10. Toscana Soup

Calories & Protein: Roughly 220 calories and 14g of protein per serving.
Soup Details: A creamy soup with Italian sausage, potatoes, and greens.
Comforting Yet Healthy: A warm, hearty option that provides both comfort and a decent amount of protein.

Enjoying Olive Garden the Healthier Way

Eating at Olive Garden doesn't mean you have to give up on your health goals. By choosing dishes that are high in protein and lower in calories, you can enjoy the flavors of Italian cuisine while sticking to your dietary preferences. Remember, portion control and balance are key, so consider pairing these dishes with a salad or soup to round out your meal.

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