Per serving: 570 calories, 30 g fat (10 g sat fat), 1340 mg sodium, 13 g carbohydrates, 4 g sugar, 4 g fiber, 64 g protein.Ī delicious grilled filet topped with garlic-herb butter? Filling, tasty, satisfying, and totally meets your keto requirements. Also: The lunch portion only has two fewer grams of carbs than the dinner option, so I think you know what to do with that information. The meal is also served with a size of parmesan-crusted zucchini, which only has five grams of carbs (don't worry-it's already counted in the carb content below). This dish is basically a keto dieter's dream: chicken topped with cheese and butter. Per serving: 110 calories, 8 g fat (1.5 g sat fat), 670 mg sodium, 7 g carbohydrates, 3 g sugar, 2 g fiber, 2 g protein. But you can go crazy and add an extra serving of dressing to make up for it (it'll only bump your salad up to nine grams of carbs). The bad news: You've got to nix the croutons. Good news: You can totally douse your salad in OG's delish Italian dressing (it's only got two grams of carbs!). Famous House Salad with Signature Italian Dressing Per serving: 220 calories, 15 g fat (7 g sat fat), 790 mg sodium, 15 g carbohydrates, 2 g sugar, 2 g fiber, 7 g protein. And if you want to save some of your carb allowance, you could eat around the potato pieces, though we say go ahead and indulge! It can absolutely fit into your carb allowance for the day, so go ahead and grab a bowl. But it's also made with spicy Italian sausage and kale-and held together with a creamy broth, so it's the best soup on the OG menu for the keto diet. I'm going to level with you here: This soup contains potatoes (yes, they have carbs). However, if building your own keto creation at the table isn’t quite up your alley, don’t panic-here’s a list of meals that are already pretty keto-friendly (or can be, with a few modifications) so you can feel like you're part of the family and stay in ketosis. Even low-carb bases and sauces will have a small amount of carbs that could add up if you overindulge, she explains. Stacking a low-carb base, sauce, and protein together is one of the easiest ways to enjoy the Garden on a keto diet-but you’ll still need to keep an eye on portions, says Palinski-Wade. That would give you a meal that comes in at only 12 net carbs-not too shabby, right? Palinski-Wade says, for example, you could end up with something that looks like this: broccoli (3 grams of net carbs) topped with alfredo sauce (8 grams of net carbs) and grilled chicken breast (1 gram of net carbs). Put it all together.and what do you get? A whole keto-friendly meal! (And anyone who's tried to scrape breading off knows it ain't easy.) Avoid breaded options, like crispy chicken, which Palinski-Wade says will contain too many carbs. Now, for the good stuff: Choose a solid protein to round out your low-carb meal, like grilled chicken, a sauteed filet of fish, shrimp, or steak. “In general, when aiming to build a keto-friendly meal, you want to aim for about 10 percent of calories or less from carbs, with 60 to 90 percent of calories coming from fats.' If cream sauce isn’t your thing (no offense, but who are you?), she adds that a basic marinara-with meat or cheese optionally added-is a good low-carb choice, too. Palinski-Wade recommends opting for the creamy pesto or mushroom sauce, since the dairy will increase your fat intake. Depending on your location, some Olive Garden's offer zoodles as well. Instead of off-limits pasta, opt for a bed of leafy greens or fresh veggies, like broccoli. Stick to this formula, and you’re good to go. That includes a low-carb base, sauce, and topping choice. Okay, so how exactly do you make this happen when you sit down to eat at the OG? The answer is, thankfully, easy peasy: by following a basic structure for building keto-friendly meals.

Olive garden zoodles