Swift says it can work as a main meal if you want. Ask for olive oil and vinegar instead of the traditional dressing (or bring your own), and hold the croutons and Parmesan cheese. Side-dish recommendations: The Famous House Salad: This one is do-able on Whole30, but you'll have to make a few changes. (Just ask specifically what oil they use, since not all cooking oils are OK on the Whole30.) "If they're able to make it using regular oil instead of the butter sauce, then it will work," Swift says. Order tweak: The butter sauce is going to be a no-go if you're doing Whole30. What an RD says: The Herb-Grilled Salmon is a triple diet win-score! Unfortunately, it's pretty much the only menu item at Olive Garden that's conducive to the eating plan's strict guidelines. She says that just switching the house dressing for the low-fat Italian on the side will save you over 100 mg of sodium. (FYI: 520 milligrams of sodium is roughly 21 percent of your recommended daily value of sodium, making this a high-sodium food.) "It's just something to be mindful of if you have cardiac issues," she says. One serving of the house salad dressing-two tablespoons-has 80 calories and 520 milligrams of sodium. Wait, but how is having a lot of salad a bad thing? "The vegetables are great, but both the dressing and the Parmesan cheese have a lot of sodium," Swift says. Because the chain's salad is served in a big bowl on the table for everyone to share, it can be tricky figuring out how many servings you're actually eating. "First of all, bottomless anything isn't healthy," she says. Side-dish recommendations: Famous House Salad: "Salad is definitely one of those items that falls in line with almost any diet, and especially the Mediterranean Diet," Swift says. "And as for the Herb-Grilled Salmon, I would ask if it could be cooked in regular oil instead of the butter sauce, which will cut down on saturated fat," Swift says. She suggests asking the waiter if you can halve the pasta serving in place of extra steamed veggies-and going lighter on the sauce for a healthier version with the same flavor. Order tweak: "The Mediterranean Diet definitely calls for lean protein, which you will get with the Chicken Giardino, but be mindful that it is loaded with simple carbohydrates because of the pasta," Swift says. "The Herb-Grilled salmon is a very reasonable 460, and comes with a side of broccoli, while the Chicken Giardino offers a way to satisfy a pasta craving while also getting some protein-thanks to the chicken-and veggies, which are mixed in," she says.
The Herb-Grilled Salmon and Chicken Giardino are her top picks for anyone following the Mediterranean diet. While Swift says it might be somewhat of a marketing ploy, she says it's generally the healthiest section of the menu (regardless of what eating plan you're following) because everything is lower in calories. What an RD says: Win for the Med diet: Olive Garden has an entire Tastes of the Mediterranean menu.
Menu picks: Herb-Grilled Salmon Chicken Giardino
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However, if you're on an eating plan like Mediterranean diet, ketogenic, or Whole30, things can get a little more challenging when navigating the menu. Here, Swift gives tips on how to enjoy Olive Garden-in all its glory-while still sticking with your health goals.
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