Following a keto diet requires being very careful about the foods you eat, especially when dining out at restaurants. With its breaded chicken and starchy sides, Olive Garden’s Chicken Marsala seems like it may not be the best option for keto. However, with some modifications, you can enjoy this classic Italian dish while still sticking to your keto goals.
What is the Keto Diet?
The ketogenic or “keto” diet is a very low-carb, high-fat diet that forces your body into a metabolic state called ketosis. When you severely restrict carbs, your body burns fat for fuel instead of glucose. As your body breaks down fat, molecules called ketones are released into your bloodstream. Ketosis causes rapid weight loss and has been shown to have other health benefits as well.
To achieve ketosis, keto dieters must limit their net carb intake to 20-50 grams per day. Net carbs are calculated by subtracting fiber from total carbs, as fiber does not impact blood sugar levels. Keto dieters also moderate their protein intake and get 60-80% of daily calories from fat.
Keto Macronutrient Goals
Here are the typical macro goals on a keto diet:
- Carbs: less than 50g net carbs per day
- Protein: 0.8-1.2g per pound of lean body mass
- Fat: Fill the rest of your daily calorie needs
Following these macros puts your body into ketosis so you can burn fat for fuel.
Is Chicken Marsala Keto-Friendly?
At first glance, Olive Garden’s Chicken Marsala appears to be a poor choice for the keto diet. The chicken breast is breaded and fried, which adds unnecessary carbs. The Marsala wine sauce likely contains sugar as well. However, the dish can be modified to make it more keto-friendly.
Modify the Chicken
The breaded chicken is the biggest obstacle to ordering Chicken Marsala on a keto diet. To avoid the carbs from the breading, ask for grilled chicken instead of the fried cutlet. This automatically removes extra carbs and lowers the calorie content too.
Choose Low-Carb Sides
Opt for low-carb vegetable sides instead of the pasta or potatoes that usually come with Chicken Marsala. Great options include:
- Steamed broccoli
- Sauteed spinach
- Roasted asparagus
- Side salad with oil and vinegar dressing
Loading up on non-starchy veggies boosts nutritional value while keeping carbs and calories low.
Ask for Sauce on the Side
To control your sauce portion, ask for it on the side. Drizzle just enough over your chicken and veggies to add flavor without going overboard on hidden sugars.
Avoid Breadsticks and Dessert
The bread basket and desserts at Olive Garden will blow your carb limit for the day. Avoid temptation by asking your server not to bring bread to the table. Say no to sugary desserts as well.
Nutrition Info for Modified Chicken Marsala
Here are the approximate nutrition facts for a modified keto-friendly order of Chicken Marsala at Olive Garden with grilled chicken, broccoli, and sauce on the side:
| Nutrition Facts | Amount |
|---|---|
| Calories | 295 |
| Fat | 12g |
| Carbs | 10g net |
| Protein | 43g |
This meal provides high-quality protein, healthy fats, and fits easily into a keto eating plan when keeping other meals very low carb. By making smart modifications, you can stay in ketosis while enjoying Olive Garden.
Tips for Ordering Keto at Olive Garden
Here are some useful tips for customizing any Olive Garden meal to make it keto-friendly:
Choose Grilled Proteins
Opt for grilled, baked, or broiled options instead of breaded and fried. For example, salmon, shrimp, or steak.
Substitute Veggies for Pasta
Ask for extra veggies or side salads instead of pasta. Zucchini noodles can often be substituted in dishes too.
Request Butter Instead of Vegetable Oil
Butter fits better into a keto eating plan. Ask for butter-sauteed veggies instead of vegetable oil.
Avoid Sugary Sauces and Dressings
Request sauces and dressing on the side. Opt for oil and vinegar instead of sweet dressings.
Say No to Bread, Soup, Dessert
Avoid breadsticks, sugary soups like minestrone, and dessert. These all pack too many carbs.
Drink Water
Hydrate with water instead of sweet teas, juices, or soda.
Sample Keto Olive Garden Meals
Here are some delicious keto meal options at Olive Garden:
Grilled Chicken Alfredo
- Grilled chicken
- Broccoli instead of pasta
- Alfredo sauce on the side
Shrimp Scampi
- Shrimp
- Zucchini noodles instead of pasta
- Scampi sauce on the side
Salmon with Asparagus
- Baked salmon
- Asparagus
- Olive oil and lemon
Ribeye Steak
- Ribeye steak
- Side salad with oil and vinegar
Is Olive Garden Good for Keto?
Olive Garden offers plenty of ways to dine out while sticking to your keto diet. While menu items like pastas and breadsticks are off limits, you can build keto-friendly meals by modifying menu items and making special requests.
Opt for grilled proteins, double up on low-carb veggies, and ask for sauces and dressings on the side. Avoid anything breaded or fried, skip pasta and rice, and turn down bread baskets or sugary desserts.
While it takes some extra effort, you can enjoy classic Italian dishes like Chicken Marsala at Olive Garden while maintaining ketosis. Just remember to stick to the fundamental rules of keto when ordering.
The Bottom Line
Olive Garden’s Chicken Marsala typically contains too many carbs to fit a keto diet. However, by substituting grilled chicken for breaded, choosing low-carb vegetable sides, and avoiding pasta, bread, and dessert, you can enjoy a keto-friendly version of this dish.
Make smart swaps like grilled proteins and extra veggies, request special preparations like sauces on the side, and skip the bread basket. This allows you to stick to keto macros so you can continue burning fat for fuel. With the right modifications, Olive Garden can be an excellent option for keto-friendly dining.