14 Healthiest Items at Olive Garden To Try in 2025

The healthiest items at Olive Garden are easier to find than you might think. If your family suggests going there for dinner, you don’t have to stress about sticking to your goals — there are actually several healthy options on the menu that don’t sacrifice flavor.

It's also easy to customize menu items at Olive Garden. Therefore, with a few simple tweaks, you can savor all your favorite Italian-American dishes without too much compromise.

From steamy bowls of brothy soup to entrées that prioritize lean protein, the healthiest items at Olive Garden offer something for every palate and dietary preference. In this guide, we’ll go over how to make smart menu choices, what customizations you can make to your order and even how you can bring your favorite wholesome Italian classics into your own kitchen. 

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• Is Olive Garden Healthy?
• 14 Healthy Meal Choices at Olive Garden
• Learn To Cook Healthy Dishes at Home

Is Olive Garden Healthy?

Absolutely! While there are many items high in calories, fat and sodium on the menu, there are also a good number of healthy options at Olive Garden. 

In fact, the restaurant ranks among the healthiest fast food chains for sit-down Italian dining. With thoughtful choices, you can easily learn how to eat healthily at Olive Garden and it only involves a few key selections and customizations. 

To choose the healthiest items at Olive Garden, opt for lean meats and skip the breadsticks. You can always increase your portion size to account for these subtractions by adding extra fresh vegetables on the side. 

Alternatively, get a vegetable-heavy dish as an appetizer. According to Ohio State University, starting your meal with vegetables before enjoying the protein and then the carbs can help blunt blood sugar spikes by slowing the digestion of carbohydrates. 

This approach is especially useful for people with type 2 diabetes, prediabetes or those aiming to lose weight, as it can lead to steadier energy levels and improved appetite control. You'll also be less likely to want a larger portion of pasta if you’re already feeling full from vegetables and protein. 

Additionally, it’s important to remember that the healthiest items at Olive Garden aren’t necessarily listed on the menu. It’s all about the small swaps: opt for grilled chicken or seafood instead of fried foods, request sauces on the side and build your own meal based on your dietary requirements with Olive Garden’s “Create Your Own Pasta” menu. 

14 Healthy Meal Choices at Olive Garden

1. Minestrone Soup

In this lineup of healthy meals at Olive Garden, you’ll find plenty of soups, with this vegetable-forward minestrone soup being one of the best choices. It’s simply a colorful medley of fresh vegetables, tender beans and al dente pastina, all simmered in a light tomato broth. 

Each spoonful is packed with a rainbow of nutrients, from vitamin A and C in the carrots to plant-based protein and iron in the beans. This healthy item at Olive Garden also offers a good dose of dietary fiber and is lower in fat and sodium than cream-based soups. However, with 810 milligrams of sodium, this may not be the healthiest item at Olive Garden for those watching their salt intake. 

Minestrone Soup Nutritional Information

• Calories: 110
• Fat: 1 gram
• Saturated Fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 810 milligrams
• Carbohydrates: 17 grams
• Fiber: 4 grams
• Sugar: 4 grams
• Protein: 5 grams

2. House Salad With Low-Fat Italian Dressing

Opting for a salad is an easy win when searching for the healthiest items at Olive Garden. Lettuce leaves paired with slices of fresh cucumber, red onion and tomato, plus pepperoncini, black olives and salad croutons create a base packed with vitamin K and folate.

To make this an even healthier item at Olive Garden, choose the low-fat Italian dressing over the slightly more calorie-dense signature Italian dressing. By also asking for the dressing on the side, you can control how much you use, keeping both the added sugars and fats in check.

You additionally have the option to remove ingredients that don’t fit your dietary plan, such as the salad croutons. It’s also important to note that the salad comes with two breadsticks, so omit those if you are limiting carbohydrates. You may be able to substitute the breadsticks for a side of vegetables, like broccoli, making this healthy item at Olive Garden even healthier. 

Despite a few high-carb ingredients, this salad remains one of the healthiest items at Olive Garden, featuring minimal calories and a good micronutrient profile. Plus, as mentioned earlier, by enjoying this salad first in your meal, you can help keep your blood sugar levels stable, avoiding the likelihood of overeating during your main course and dessert. 

Salad Without Dressing Nutritional Information

• Calories: 70
• Fat: 2 grams
• Saturated Fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 250 milligrams
• Carbohydrates: 11 grams
• Fiber: 2 grams
• Sugar: 2 grams
• Protein: 2 grams

Low-Fat Italian Dressing Nutritional Information (per 1 fluid ounce)

• Calories: 30
• Fat: 2 grams
• Saturated Fat: 0 grams
• Cholesterol: 5 milligrams
• Sodium: 410 milligrams
• Carbohydrates: 2 grams
• Fiber: 0 grams
• Sugar: 2 grams
• Protein: 0 grams

3. Create Your Own Pasta: Angel Hair With Marinara and Sautéed Shrimp

Why settle for something you’re not craving when you can assemble one of the healthiest items at Olive Garden yourself? The Create Your Own Pasta menu is perfect for anyone looking to make a healthy dish at Olive Garden that meets personal dietary needs. 

If you need some inspiration, angel hair pasta with zesty marinara sauce and tender, sautéed shrimp is an excellent choice. This healthy item at Olive Garden makes use of the chain’s lowest-fat sauce. Incorporating shrimp also adds 33 grams of protein. 

However, when combining all three elements, the sodium levels do get a little high, at around 1,700 milligrams per serving. As most of this salt comes from the sauce, you could ask for it separately, so you can add a smaller serving. 

Another idea to make this an even healthier item at Olive Garden is to add in some vegetables or ask for them on the side, with options including asparagus, broccoli or a side salad.

Angel Hair Pasta Nutritional Information

• Calories: 350
• Fat: 2.5 grams
• Saturated Fat: 0 grams
• Cholesterol: 0 milligrams
• Sodium: 10 milligrams
• Carbohydrates: 67 grams
• Fiber: 3 grams
• Sugar: 2 grams
• Protein: 12 grams

Marinara Sauce Nutritional Information

• Calories: 150 
• Fat: 9 grams
• Saturated Fat: 0.5 grams
• Cholesterol: 0 milligrams
• Sodium: 1,280 milligrams
• Carbohydrates: 17 grams
• Fiber: 4 grams
• Sugar: 10 grams
• Protein: 4 grams

Sautéed Shrimp Nutritional Information

• Calories: 170
• Fat: 3.5 grams
• Saturated Fat: 0 grams
• Cholesterol: 245 milligrams
• Sodium: 410 milligrams
• Carbohydrates: 1 gram
• Fiber: less than 1 gram
• Sugar: 0 grams
• Protein: 33 grams

4. Grilled Chicken Margherita

Grilled chicken Margherita is one of the healthiest items at Olive Garden to order if you’re prioritizing protein in your diet. In this dish, the tender chicken breasts are crowned with fresh tomato slices, melted mozzarella, fragrant basil pesto and a bright lemon-garlic sauce.

This combination of protein-rich lean meat, healthy nuts in the pesto and fresh vegetables all contribute to this being one of the healthiest items at Olive Garden that still tastes like a treat. 

Lean proteins are a top pick when choosing healthy items at Olive Garden because they offer a serving of high-quality protein without excess saturated fat, while the fresh tomatoes offer lycopene, an antioxidant linked to heart health. The dish also comes with a side of Parmesan garlic broccoli, adding the nutrient benefits of green vegetables to this already healthy item at Olive Garden.

One major drawback of this relatively healthy dish at Olive Garden is the amount of sodium in it. At 2,120 milligrams of sodium per serving, the content exceeds recommendations by medical bodies like the World Health Organization of consuming no more than 2,000 milligrams daily. 

Customizations to this dish, which can help reduce the sodium content among other things, include skipping the cheese, asking for the pesto on the side, or swapping the lemon-garlic sauce for a squeeze of fresh lemon. You could also ask for regular steamed broccoli over the saltier Parmesan garlic broccoli. 

Grilled Chicken Margherita Nutritional Information

• Calories: 650
• Fat: 39 grams
• Saturated Fat: 11 grams
• Cholesterol: 185 milligrams
• Sodium: 2,120 milligrams
• Carbohydrates: 15 grams
• Fiber: 5 grams
• Sugar: 5 grams
• Protein: 65 grams

5. Herb-Grilled Salmon

If you’re looking for the healthiest items at Olive Garden that are high-protein but you don’t want to order chicken, try the herb-grilled salmon.  

This healthy entrée at Olive Garden features a grilled salmon fillet paired with a herbaceous garlic butter. You also get Parmesan garlic broccoli on the side, adding additional nutrients. 

Along with the aforementioned protein, this pick for the healthiest item at Olive Garden provides a good amount of omega-3 fatty acids and vitamin D. Again, this dish is relatively high in sodium, but at around 1,360 milligrams, this is a reasonable amount to consume for dinner, especially if you have limited sodium at other meals. 

If the total or saturated fat content is also a little too high for your specific dietary needs, you can easily adapt this healthier item at Olive Garden by asking for the garlic herb butter on the side or omitting it in place of fresh lemon juice to brighten the plate. 

Herb-Grilled Salmon Nutritional Information

• Calories: 610
• Fat: 45 grams
• Saturated Fat: 11 grams
• Cholesterol: 130 milligrams
• Sodium: 1,360 milligrams
• Carbohydrates: 9 grams
• Fiber: 4 grams
• Sugar: 3 grams
• Protein: 45 grams

6. Six-Ounce Sirloin With Mixed Vegetables

A six-ounce sirloin grilled to perfection and topped with a garlic and herb butter is truly every meat-eater's dream. Best of all, it can easily be a contender for the title of healthiest item at Olive Garden, especially if you’re searching for the most protein-heavy dish on the menu. 

Sirloin is generally considered to be a leaner cut of red meat, making it one of the best choices if you don’t want to forgo beef. This steak is also a fantastic source of iron, protein and vitamin B12. This healthy option at Olive Garden is additionally a more filling and complete meal than some options, like soup or salad, and is a great pick if you’ve had an intense workout at the gym earlier in the day.  

Much like the other healthiest items at Olive Garden on this list, this dish can be served with a colorful mix of healthy vegetables like zucchini, broccoli, carrots and peppers, rounding out the plate with fiber and a great selection of micronutrients. 

While the fettuccine Alfredo that comes with the steak is high in saturated fat, you can omit the pasta or replace it with more mixed vegetables. 

6 oz. Sirloin Nutritional Information

• Calories: 980
• Fat: 62 grams
• Saturated Fat: 36 grams
• Cholesterol: 275 milligrams
• Sodium: 1,840 milligrams
• Carbohydrates: 49 grams
• Fiber: 2 grams
• Sugar: 3 grams
• Protein: 57 grams

Mixed Vegetables Nutritional Information

• Calories: 160
• Fat: 13 grams
• Saturated Fat: 1 gram
• Cholesterol: 0 milligrams
• Sodium: 450 milligrams
• Carbohydrates: 11 grams
• Fiber: 3 grams
• Sugar: 5 grams
• Protein: 3 grams

7. Shrimp Scampi

Olive Garden’s shrimp scampi is a lighter take on the classic dish. When ordering this dish, you’ll get to enjoy plump shrimp that have been sautéed in a garlic-infused sauce before being tossed with fresh asparagus, cherry tomatoes and pasta. What makes this one of the healthiest items at Olive Garden is its combination of lean protein, folate, fiber and lycopene from the tomatoes.

To keep this dish firmly in the running for the title of healthiest item at Olive Garden, opt for angel hair pasta over something like fettuccine and request extra vegetables or a side salad to increase the amount of micronutrients in the meal. 

Shrimp scampi is, like many dishes on this list of the healthiest items at Olive Garden, a little high in sodium. If enjoying a low-sodium dish is your goal, ask for the sauce on the side so you can lightly coat the pasta while slightly reducing the meal’s sodium levels. 

Shrimp Scampi Nutritional Information

• Calories: 460
• Fat: 18 grams
• Saturated Fat: 7 grams
• Cholesterol: 100 milligrams
• Sodium: 1,020 milligrams
• Carbohydrates: 52 grams
• Fiber: 4 grams
• Sugar: 5 grams
• Protein: 20 grams

8. Stellini Soup

If your local Olive Garden has Stellini soup (also known as Wedding Soup) on the menu, you best believe it’s one of the healthiest items at Olive Garden! This broth-based soup features tender shell pasta, spinach and mini meatballs in a clear chicken broth. This recipe combines lean protein with iron-rich spinach and energy-sustaining carbohydrates. 

As one of the lowest-calorie dishes on this list of the healthiest items at Olive Garden, Stellini soup makes a great appetizer or even a main meal when combined with extra meatballs or grilled chicken. If carbohydrates are not of major concern, enjoying the soup with the two breadsticks served with the soup also makes for a more filling and complete meal.   

The primary drawback of this dish is not health-related but rather that it is a regional specialty. Therefore, it’s a good idea to call ahead to see if this healthy item at Olive Garden is available at your nearest restaurant. 

Stellini Soup Nutritional Information

• Calories: 200
• Fat: 7 grams
• Saturated Fat: 2.5 grams
• Cholesterol: 20 milligrams
• Sodium: 1,240 milligrams
• Carbohydrates: 22 grams
• Fiber: 1 grams
• Sugar: 2 grams
• Protein: 9 grams

9. Stuffed Chicken Marsala

Looking for another of the healthiest items at Olive Garden that is packed with lean protein? If so, enter stuffed chicken Marsala! This healthy dish at Olive Garden is made from grilled chicken breasts that are layered with Italian cheeses and sun-dried tomatoes. The finishing touch is a spoonful of creamy Marsala mushroom sauce on top.

Recognized as one of the healthiest items at Olive Garden that won’t leave you feeling hungry at the end of the meal, it provides B vitamins and selenium from the mushrooms, along with the lean protein from the chicken. 

Usually paired with silky mashed potatoes, this dish is one of many healthy items at Olive Garden that you can make healthier by customizing. For example, by asking for the sauce on the side or swapping the mashed potatoes for mixed vegetables. 

While this is a healthy Olive Garden dish as is, these adaptations can help you savor the rich Marsala flavors while keeping the saturated fat and carbohydrate counts in check. 

It's also important to note the very high sodium content in this dish, which puts it more into the treat category than a regular dish to eat. However, asking for the sauce on the side and replacing the salted mashed potatoes with steamed vegetables can help you reduce the sodium content a little.

Stuffed Chicken Marsala Nutritional Information

• Calories: 1,090
• Fat: 65 grams
• Saturated Fat: 30 grams
• Cholesterol: 270 milligrams
• Sodium: 3,300 milligrams
• Carbohydrates: 53 grams
• Fiber: 6 grams
• Sugar: 9 grams
• Protein: 72 grams

10. Chicken and Gnocchi Soup

Grab a bowl of comfort that’s coincidentally also one of the healthiest items at Olive Garden by ordering up the creamy chicken and gnocchi soup. It combines roasted chicken, traditional Italian dumplings and spinach in a velvety smooth broth. 

On top of being delicious, this dish is packed with protein from the chicken and iron and fiber from the spinach. To make this an even healthier item at Olive Garden, ask for extra spinach and chicken. 

Chicken and Gnocchi Soup Nutritional Information

• Calories: 230
• Fat: 12 grams
• Saturated Fat: 4.5 grams
• Cholesterol: 55 milligrams
• Sodium: 1,290 milligrams
• Carbohydrates: 22 grams
• Fiber: 1 gram
• Sugar: 4 grams
• Protein: 11 grams

11. Eggplant Parmigiana

If you’re looking for the healthiest items at Olive Garden that are vegetarian-friendly, the eggplant Parmesan is a great choice. This is also a top pick if you simply want a vegetable-forward meal without meat. 

It features hand-breaded eggplant that is lightly fried before being topped with marinara and melted mozzarella. Without modifications, this healthy item at Olive Garden is served alongside spaghetti. As a dish built on the humble eggplant, it offers fiber and antioxidants like nasunin.  

While this dish is fried, some Olive Garden branches may offer the eggplant baked instead of fried. You can also substitute the spaghetti for a side of mixed vegetables, which will cut the carbohydrates while boosting your vitamin intake. 

The sodium content is also very high at 2,440 milligrams per dish. However, this is still lower than many other main dishes at Olive Garden and simply means this should be a healthier option for a treat meal instead of a regular healthy meal. 

One small note for vegetarians considering ordering this healthy item at Olive Garden is to double-check that the dish is 100% vegetarian-friendly because some Olive Garden locations use cheese with rennet. 

Eggplant Parmigiana Nutritional Information

• Calories: 1,070
• Fat: 58 grams
• Saturated Fat: 14 grams
• Cholesterol: 60 milligrams
• Sodium: 2,440 milligrams
• Carbohydrates: 108 grams
• Fiber: 11 grams
• Sugar: 20 grams
• Protein: 35 grams

12. Pasta e Fagioli Soup

Pasta e fagioli soup is a hearty and filling dish that features a mix of white and red beans and ground beef paired with fresh tomatoes and tubetti pasta in a delicious broth. 

This dish easily earns its spot among the healthiest items at Olive Garden due to being low in calories and lower in sodium than many other menu items. Additionally, the beef and beans deliver a good amount of protein for a soup dish, with the beans and vegetables also adding fiber. 

To make the healthiest items at Olive Garden like this soup even better for you, ask for some chicken or meatballs to increase the protein content further or enjoy the soup with a side salad instead of breadsticks. These adjustments make sure this soup remains one of the healthiest items at Olive Garden without compromising on its rich, comforting flavors and satisfying portion size.  

Pasta e Fagioli Soup Nutritional Information

• Calories: 150 
• Fat: 5 grams
• Saturated Fat: 2 grams
• Cholesterol: 15 milligrams
• Sodium: 710 milligrams
• Carbohydrates: 16 grams
• Fiber: 3 grams
• Sugar: 4 grams
• Protein: 8 grams

13. Grilled Chicken Alfredo

A classic at Italian fast food chains, Alfredo with grilled chicken is undeniably indulgent. However, that doesn’t mean it can’t also be considered one of the healthiest items at Olive Garden. 

The creamy Parmesan-based sauce is high in calcium and the chicken adds lean protein, but what are the downsides? This dish is quite high in sodium, which can be a concern for some, and it’s pretty high in calories, too, especially compared to other healthy items at Olive Garden featured in this guide. 

So, what adaptations can be made to help this beloved dish rank higher on this list of the healthiest items at Olive Garden? Firstly, asking for the sauce on the side means you can control just how much goes onto your meal. 

Secondly, you can ask for extra grilled chicken and pair it with a vegetable-based side dish instead of having a full pasta portion. Small swaps like this can easily take heavier dishes into the realm of the healthiest items at Olive Garden. 

Grilled Chicken Alfredo Nutritional Information

• Calories: 1,570
• Fat: 95 grams
• Saturated Fat: 56 grams
• Cholesterol: 430 milligrams
• Sodium: 2,290 milligrams
• Carbohydrates: 96 grams
• Fiber: 5 grams
• Sugar: 6 grams
• Protein: 81 grams

14. Zuppa Toscana

If you want a comforting Italian dish that isn’t loaded with carbs, zuppa Toscana (Tuscan soup) is a fantastic option. It’s made with spicy Italian sausage, plus fresh kale and russet potatoes in a creamy broth. Unfortunately, this version doesn’t include beans like the classic recipe does, but that doesn’t hinder it from being one of the healthiest items at Olive Garden.

A primary element contributing to its healthy status is the inclusion of kale, which is a powerhouse of vitamins A, C and K. The absence of pasta also makes this soup one of the healthiest items at Olive Garden for gluten-free diners. 

To keep zuppa Toscana firmly among the healthiest items at Olive Garden, you can ask for reduced cream or extra kale and swap the two complimentary breadsticks for extra sausage or a side of vegetables or salad. Omitting the breadsticks also helps to keep this meal completely gluten-free. 

Zuppa Toscana Nutritional Information

• Calories: 220
• Fat: 15 grams
• Saturated Fat: 7 grams
• Cholesterol: 40 milligrams
• Sodium: 790 milligrams
• Carbohydrates: 15 grams
• Fiber: 2 grams
• Sugar: 2 grams
• Protein: 7 grams

Learn To Cook Healthy Dishes at Home

While there are many healthy items at Olive Garden, cooking Italian and Italian-American food at home is often the healthiest choice. To make recreating your favorite Olive Garden dishes easy, sign up for some cooking classes near you or convenient online cooking classes that you can join from your own kitchen.

By looking specifically for Italian online cooking classes or healthy online cooking classes, you can learn about the origins of these dishes and the skills required to make them. From perfecting al dente pasta to nailing down traditional tomato sauces, you’ll be cooking amazing and healthy food in no time! 

When planning a trip to Olive Garden, you may think that your healthy eating plan has to be put on hold. However, as this list of the healthiest items at Olive Garden has shown, there are many great dishes to order that are both nutritious and delicious. 

Whether you want a high-protein and low-carb meal, a low-calorie option or something with a perfect balance of macros, there's sure to be a healthy meal at Olive Garden for your dietary needs.

For even more ways to explore your favourite foods, check out other experiences happening on Cozymeal.