What Has Lots Of Fiber At Olive Garden

healthiest dishes at olive garden

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Pasta is the ultimate comfort food—but just one plate at Olive Garden can serve up nearly a day's worth of calories (or more!). It's easy to overdo it, thanks to their generous servings, but that doesn't necessarily mean the popular Italian eatery is off limits.

A pro tip: Before you head to dinner, take a few minutes to look at the menu online.

"You can see what your options are, so you don't make an impulsive choice that you may regret," says culinary nutrition expert Jessica Fishman Levinson, R.D.N.

And ask for a to-go box when you order your entrée.

"When your meal arrives, immediately portion half of it out for tomorrow's lunch or dinner," suggests New York-based dietician Kim Hoban, R.D.N.

This limits the temptation to finish an oversized portion of pasta in one sitting and helps stretch your food budget.

As for what to order, specifically, we asked six dietitians to highlight the healthier picks on the Olive Garden menu. The following eight dinners made the nutritional grade.

(And if you rather make an easy and delicious dinner at home, check out the Guy Gourmet Cookbook from Men's Health—it includes 150 power-packed breakfasts, fast dinners, and big-batch meals you have to try.)

CUCINA MIA

If you're headed to Olive Garden, you're likely itching for pasta, and "the cucina mia gives you the freedom to mix and match your starter, pasta, sauce, and toppings, so you can choose what's going to give you the most bang for your nutritional buck," says Levinson.

First, opt for whole-wheat pasta.

"It has more fiber, a key nutrient that helps curb your appetite, so you'll be less likely to overeat," says Paul Salter, R.D.

"And be sure to skip the Asiago Garlic Alfredo, which packs over 700 calories per serving," adds Ginger Hultin, a Seattle-based dietitian.

Related: The Trick to Making a Quick Pasta Dinner

Every other sauce choice is much lighter, with traditional marinara being the best option at 140 calories.

"For toppings, sautéed shrimp is a significantly better pick than choices like sausage or meatballs, since it's lower in calories," says Hultin.

Related: The 13 Best Things to Order At a Mexican Restaurant, According To Nutritionists

HERB-GRILLED SALMON

All the nutritionists we spoke to agree: This seafood entree is a dinner winner.

"Salmon is rich in filling lean protein and heart-healthy omega-3 fatty acids, and it's also served with fiber-filled broccoli on the side," says Julie Harrington, R.D.

Plus, compared to other menu choices, it's lower in salt, too.

"It has 570 milligrams of sodium, whereas most of the other dishes have more than 1,000, so it's a much better choice," says Levinson.

Related: How to Cook the Perfect Salmon In 10 Minutes Flat

SOUP, SALAD, AND BREADSTICKS

If you feel like dinner at Olive Garden just isn't complete without their famous breadsticks, Hoban has some advice for you.

"The trick to making this Olive Garden staple a better choice is to remove 'unlimited' from the beginning of the sentence," she says.

A single serving of soup, a salad, and one breadstick comes in at about 500 calories, but still allows you to enjoy some carbs while balancing out your meal with vegetables and protein, she explains.

Related: The Easiest Way to Have More Self-Control At Fast-Food Restaurants

The pasta e fagioli soup is a smart pick, with nine grams of protein and four grams of fiber per bowl.

Just be sure to ask for your salad dressing on the side.

"The salad bowls tend to be doused in dressing, so this is a simple way to cut back on extra calories and sodium," she says.

Related: The Best and Worst Salad Toppings, According To R.D.s

GARLIC ROSEMARY CHICKEN

Olive Garden's "Lighter Fare" menu offers several entrees that house about half the calories of their classics, and Salter points to the garlic rosemary chicken as a solid choice.

"You're getting lean protein and vegetables, and since the chicken is roasted, not sautéed in butter or fried, it's not packed with excess calories," he says.

TUSCAN SIRLOIN

While some dietitians steer clear of recommending red meat, Jessica Cording, R.D., doesn't think it has to be off limits.

"If you're craving steak, the Tuscan sirloin on the 'gluten sensitive' menu is not a bad choice," she says. "When you grill your protein, you don't add any breading or excess oil in the cooking process."

Related: The 10 Foods Every Many Must Grill Before He Dies

The entree also comes with a side of broccoli.

COD PICCATA

This cod entree has all the makings of a balanced plate—protein, healthy fats, and a vegetable (zucchini) on the side.

Plus, it's less than 500 calories (470, to be exact).

"It's a really well-rounded meal," says Hoban. "The garlic herb butter is indulgent and satisfying, so you won't feel like you're depriving yourself by picking this over a pasta dish."

Related: 17 Restaurant Tricks That Are Making You Fat

SHRIMP SCAMPI

But if pasta is still calling your name, Cording recommends prioritizing seafood (for lean protein) and vegetables (for fiber and vitamins).

Related: Here's the Truth About the Pasta-Won't-Make-You-Fat Study

"The shrimp scampi has a decent amount of shrimp and vegetables, and not a huge portion of pasta," she says.

And you can lighten it up even more by asking for the garlic sauce on the side.

"That way, you use only what you need," she says

MINESTRONE SOUP

Not sure what to order for a sensible starter? Try the minestrone soup.

"It's packed with vegetables, plus adds a boost of plant-based protein via northern beans," says Harrington. "In general, always opt for broth-based soups versus cream-based bowls if you're aiming to eat light, since they're loaded with excess calories and fat that'll fill you up before your meal even arrives."

The article The 8 Best Dishes At Olive Garden, According To Nutritionists originally ran on WomensHealthmag.com.

Christine Yu Christine Yu is a freelance writer, yoga teacher, and avid runner who regularly covers health, fitness, nutrition, and wellness for outlets like Well + Good, Women's Health, Runner's World, and Outside.

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