The grilled-protein plays and the pastas to save for a treat, built from Olive Garden's own published nutrition and Nishi's transparent GLP-1 scoring lens.
Not affiliated with, sponsored by, or endorsed by Olive Garden. "Olive Garden" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Olive Garden in their official US nutrition information (US_072026), per published as-served serving. Menus change; verify in the restaurant (updated July 2026 (Olive Garden's published US nutrition, US_072026)).
The quick take
Be honest with yourself here: Olive Garden is a carb-forward Italian chain, and most of the menu is pasta, breadsticks, alfredo, and fried appetizers that run 900 to 2,000 calories with 2,000 to 3,700 mg of sodium. The GLP-1 move is to hunt for the few grilled proteins. The Herb-Grilled Salmon is the standout at 610 calories and 45 g protein; Grilled Chicken Margherita is 650 calories for 65 g protein; the 6 oz Tuscan Sirloin off the gluten-sensitive menu is 480 calories and 46 g protein. Start with minestrone (110 calories, broth-based) and a plain house salad, add a lean grilled chicken or sauteed shrimp, and skip the endless breadsticks and the Chicken Tortelloni Alfredo (1,980 calories). Sodium is high across the entire menu, so it is the number to watch even on the lean picks.
Grilled Chicken ParmigianaBest fit
75 g protein · 810 cal · 59 g carbs · 33 g fat · 7 g fiber
watch: 3040 mg sodium
Show the math
Protein75 gstrong at 30 g or morestrong
Protein density9.3 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat36.7% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density810 kcalflag if density under 4 and 300 kcal or moreok
Sodium3040 mginformational over 1200 mgshown; does not change the tier
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Chicken MargheritaGood fit
65 g protein · 650 cal · 15 g carbs · 39 g fat · 5 g fiber
watch: higher fat (54% of calories), 2120 mg sodium
Show the math
Protein65 gstrong at 30 g or morestrong
Protein density10 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat54% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density650 kcalflag if density under 4 and 300 kcal or moreok
Sodium2120 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
6 oz. Tuscan SirloinGood fit
46 g protein · 480 cal · 9 g carbs · 30 g fat · 4 g fiber
watch: higher fat (56.3% of calories), 1680 mg sodium
Show the math
Protein46 gstrong at 30 g or morestrong
Protein density9.6 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat56.3% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreok
Sodium1680 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken ParmigianaGood fit
64 g protein · 1020 cal · 80 g carbs · 51 g fat · 7 g fiber
watch: 3300 mg sodium
Show the math
Protein64 gstrong at 30 g or morestrong
Protein density6.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1020 kcalflag if density under 4 and 300 kcal or moreok
Sodium3300 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Shrimp ScampiGood fit
29 g protein · 490 cal · 52 g carbs · 18 g fat · 4 g fiber
29 g protein · lower fat
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat33.1% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density490 kcalflag if density under 4 and 300 kcal or moreok
Sodium1120 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Pasta e Fagioli SoupGood fit
8 g protein · 150 cal · 16 g carbs · 5 g fat · 3 g fiber
8 g protein · lower fat
Show the math
Protein8 gstrong at 30 g or morebelow 30 g
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat30% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density150 kcalflag if density under 4 and 300 kcal or moreok
Sodium710 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken & Gnocchi SoupGood fit
11 g protein · 230 cal · 22 g carbs · 12 g fat · 1 g fiber
watch: 1290 mg sodium
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat47% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density230 kcalflag if density under 4 and 300 kcal or moreok
Sodium1290 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken ScampiGood fit
49 g protein · 1050 cal · 106 g carbs · 45 g fat · 5 g fiber
watch: 2470 mg sodium
Show the math
Protein49 gstrong at 30 g or morestrong
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat38.6% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1050 kcalflag if density under 4 and 300 kcal or moreok
Sodium2470 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Minestrone SoupGood fit
5 g protein · 110 cal · 17 g carbs · 1 g fat · 4 g fiber
5 g protein · lower fat
Show the math
Protein5 gstrong at 30 g or morebelow 30 g
Protein density4.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat8.2% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density110 kcalflag if density under 4 and 300 kcal or moreok
Sodium810 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Spaghetti with Meat SauceGood fit
26 g protein · 640 cal · 85 g carbs · 22 g fat · 4 g fiber
26 g protein · lower fat
Show the math
Protein26 gstrong at 30 g or morebelow 30 g
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat30.9% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density640 kcalflag if density under 4 and 300 kcal or moreok
Sodium1050 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Herb-Grilled SalmonLower fit
45 g protein · 610 cal · 9 g carbs · 45 g fat · 4 g fiber
watch: higher fat (66.4% of calories), 1360 mg sodium
Show the math
Protein45 gstrong at 30 g or morestrong
Protein density7.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat66.4% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density610 kcalflag if density under 4 and 300 kcal or moreok
Sodium1360 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
6 oz. SirloinLower fit
57 g protein · 980 cal · 49 g carbs · 62 g fat · 2 g fiber
watch: higher fat (56.9% of calories), 1840 mg sodium
Show the math
Protein57 gstrong at 30 g or morestrong
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56.9% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density980 kcalflag if density under 4 and 300 kcal or moreok
Sodium1840 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Lasagna ClassicoLower fit
54 g protein · 940 cal · 61 g carbs · 55 g fat · 6 g fiber
watch: higher fat (52.7% of calories), 2260 mg sodium
Show the math
Protein54 gstrong at 30 g or morestrong
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.7% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density940 kcalflag if density under 4 and 300 kcal or moreok
Sodium2260 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Tortelloni AlfredoLower fit
112 g protein · 1980 cal · 95 g carbs · 131 g fat · 5 g fiber
watch: higher fat (59.5% of calories), 3720 mg sodium
Show the math
Protein112 gstrong at 30 g or morestrong
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat59.5% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1980 kcalflag if density under 4 and 300 kcal or moreok
Sodium3720 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Alfredo (with grilled chicken)Lower fit
79 g protein · 1480 cal · 79 g carbs · 95 g fat · 4 g fiber
watch: higher fat (57.8% of calories), 2290 mg sodium
Show the math
Protein79 gstrong at 30 g or morestrong
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat57.8% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1480 kcalflag if density under 4 and 300 kcal or moreok
Sodium2290 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken & Shrimp CarbonaraLower fit
64 g protein · 1370 cal · 75 g carbs · 91 g fat · 3 g fiber
watch: higher fat (59.8% of calories), 2050 mg sodium
Show the math
Protein64 gstrong at 30 g or morestrong
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat59.8% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1370 kcalflag if density under 4 and 300 kcal or moreok
Sodium2050 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Tour of ItalyLower fit
72 g protein · 1550 cal · 99 g carbs · 97 g fat · 7 g fiber
watch: higher fat (56.3% of calories), 3220 mg sodium
Show the math
Protein72 gstrong at 30 g or morestrong
Protein density4.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat56.3% of caloriesflag over 50% or friedflagged
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1550 kcalflag if density under 4 and 300 kcal or moreok
Sodium3220 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Fried MozzarellaLower fit
33 g protein · 800 cal · 57 g carbs · 49 g fat · 4 g fiber
watch: higher fat (55.1% of calories), 1990 mg sodium
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat55.1% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density800 kcalflag if density under 4 and 300 kcal or moreok
Sodium1990 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
CalamariLower fit
24 g protein · 670 cal · 48 g carbs · 42 g fat · 2 g fiber
watch: higher fat (56.4% of calories), energy-dense, low protein, 1600 mg sodium
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density3.6 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat56.4% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density670 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1600 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Zuppa Toscana SoupLower fit
7 g protein · 220 cal · 15 g carbs · 15 g fat · 2 g fiber
watch: higher fat (61.4% of calories)
Show the math
Protein7 gstrong at 30 g or morebelow 30 g
Protein density3.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat61.4% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density220 kcalflag if density under 4 and 300 kcal or moreok
Sodium790 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
House Salad without DressingLower fit
2 g protein · 70 cal · 11 g carbs · 2 g fat · 2 g fiber
2 g protein · lower fat
Show the math
Protein2 gstrong at 30 g or morebelow 30 g
Protein density2.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat25.7% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density70 kcalflag if density under 4 and 300 kcal or moreok
Sodium250 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Breadstick with Garlic ToppingLower fit
4 g protein · 140 cal · 25 g carbs · 2.5 g fat · 1 g fiber
4 g protein · lower fat
Show the math
Protein4 gstrong at 30 g or morebelow 30 g
Protein density2.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat16.1% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density140 kcalflag if density under 4 and 300 kcal or moreok
Sodium460 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Spinach-Artichoke Dip with Flatbread CrispsLower fit
33 g protein · 1160 cal · 75 g carbs · 81 g fat · 7 g fiber
watch: higher fat (62.8% of calories), energy-dense, low protein, 2440 mg sodium
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density2.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat62.8% of caloriesflag over 50% or friedflagged
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1160 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium2440 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Fettuccine AlfredoLower fit
27 g protein · 1220 cal · 78 g carbs · 89 g fat · 3 g fiber
watch: higher fat (65.7% of calories), energy-dense, low protein, 1210 mg sodium
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density2.2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat65.7% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1220 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1210 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
House Salad with Signature Italian DressingLower fit
3 g protein · 150 cal · 13 g carbs · 10 g fat · 2 g fiber
watch: higher fat (60% of calories)
Show the math
Protein3 gstrong at 30 g or morebelow 30 g
Protein density2 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat60% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density150 kcalflag if density under 4 and 300 kcal or moreok
Sodium770 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Numbers are for one published as-served serving as Olive Garden lists it (one entrée, one bowl of soup, one salad, one breadstick, or the Create Your Own Pasta protein/side amount); gram weights are not published. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Grilled ChickenBest fit
26 g protein · 130 cal · 2.5 g fat · 540 mg sodium
26 g protein · lots of protein for the calories · lower fat
Show the math
Protein26 gstrong at 25 g or morestrong
Protein density20 g per 100 kcalstrong at 10+, weak under 6strong
Fat17.3% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density130 kcalflag if density under 6 and 300 kcal or moreok
Sodium540 mginformational over 800 mgok
Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Sauteed ShrimpBest fit
33 g protein · 170 cal · 3.5 g fat · 410 mg sodium
33 g protein · lots of protein for the calories · lower fat
Show the math
Protein33 gstrong at 25 g or morestrong
Protein density19.4 g per 100 kcalstrong at 10+, weak under 6strong
Fat18.5% of caloriesflag over 37.5% or friedok
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density170 kcalflag if density under 6 and 300 kcal or moreok
Sodium410 mginformational over 800 mgok
Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Crispy Chicken FrittaLower fit
20 g protein · 240 cal · 12 g fat · 730 mg sodium
watch: higher fat (45% of calories)
Show the math
Protein20 gstrong at 25 g or morebelow 25 g
Protein density8.3 g per 100 kcalstrong at 10+, weak under 6moderate
Fat45% of caloriesflag over 37.5% or friedflagged
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density240 kcalflag if density under 6 and 300 kcal or moreok
Sodium730 mginformational over 800 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Italian Sausage (2 Links)Lower fit
27 g protein · 470 cal · 39 g fat · 1140 mg sodium
watch: higher fat (74.7% of calories), energy-dense, low protein, 1140 mg sodium
Show the math
Protein27 gstrong at 25 g or morestrong
Protein density5.7 g per 100 kcalstrong at 10+, weak under 6low density
Fat74.7% of caloriesflag over 37.5% or friedflagged
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density470 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium1140 mginformational over 800 mgshown; does not change the tier
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Meatballs (3)Lower fit
23 g protein · 480 cal · 40 g fat · 1060 mg sodium
watch: higher fat (75% of calories), energy-dense, low protein, 1060 mg sodium
Show the math
Protein23 gstrong at 25 g or morebelow 25 g
Protein density4.8 g per 100 kcalstrong at 10+, weak under 6low density
Fat75% of caloriesflag over 37.5% or friedflagged
Fiber3 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density480 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium1060 mginformational over 800 mgshown; does not change the tier
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
What's the most GLP-1-friendly order at Olive Garden?
The Herb-Grilled Salmon is the standout at 610 calories and 45 g protein, and Grilled Chicken Margherita is 650 calories for 65 g protein. To lighten any pasta, add a grilled chicken (130 calories, 26 g protein) or sauteed shrimp (170 calories, 33 g protein) instead of a cream sauce.
What's the highest-protein pick at Olive Garden?
Grilled Chicken Margherita is 65 g protein for 650 calories, the Grilled Chicken Parmigiana is 75 g (but 3,040 mg sodium), and a lean grilled chicken add-on is 26 g protein for just 130 calories. Sauteed shrimp is 33 g protein for 170 calories.
Which soup should I start with?
Minestrone is the lightest at 110 calories with 4 g of fiber, and it's broth-based rather than cream-based. Pasta e Fagioli adds the most protein at 8 g for 150 calories. Skip Zuppa Toscana if you're watching fat, it's 15 g of fat for a bowl.
How do I keep a pasta lighter here?
Order a tomato-based sauce over an alfredo or carbonara, and add a lean protein: a grilled chicken is 130 calories and 26 g protein, versus a Fettuccine Alfredo at 1,220 calories and 89 g fat. A side of Parmesan Garlic Broccoli (150 calories) rounds it out.
What should I go easy on at Olive Garden?
The alfredo and carbonara pastas (1,200 to 1,980 calories), the endless breadsticks, and the fried appetizers. Sodium is the sneaky one: it runs high even on grilled entrées, so it's the number to watch across the whole menu.
Cross-chain picks and head-to-heads, scored the same published way.
