Olive Garden Salad Calories, Recipe & Benefits

Olive Garden is a popular salad from Italian-American cuisine known for its delicious taste. It is a beloved starter (or sometimes even a meal!) at the popular Italian restaurant chain. But have you ever wondered how this seemingly simple salad packs so much flavor?

A seemingly innocent pile of greens that somehow ends up leaving you wondering if you should loosen your belt or just roll yourself out of the restaurant. We’ve all been there, lured in by the promise of a “healthy” starter, only to find ourselves swimming in a creamy Italian dressing sea with a continent of Parmesan on top.

But fear not, because today we’re diving deep into the rabbit hole of the Olive Garden Salad. We’ll uncover the truth behind the calorie content, explore the potential health benefits, the various menu options available, and even provide a recipe for a homemade version of one of the most popular salads, that won’t send your healthy goals flying out the window.

Olive Garden Salad Calories

First, let’s talk about the calorie content of Olive Garden salads. It’s important to note that the calorie content of these salads can vary depending on the specific ingredients and toppings chosen.

For example, the Olive Garden Signature Salad with Grilled Chicken (which includes lettuce, tomatoes, cucumbers, croutons, cheese, and grilled chicken) has around 420 calories per serving.

On the other hand, the Grilled Chicken Caesar Salad (which includes grilled chicken, romaine lettuce, croutons, and Caesar dressing) has around 500 calories per serving.

Olive Garden Salad Health Benefits

Now, let’s discuss the potential health benefits of eating Olive Garden salads. While it’s true that these salads can be high in calories, they can also be a nutritious and satisfying meal option.

Many of the salads at Olive Garden include a variety of fresh vegetables, which are an important source of nutrients such as vitamins, minerals, and fiber.

For example, the Italian Salad (which includes lettuce, tomatoes, cucumbers, red onions, pepperoncini peppers, olives, and croutons) is a good source of vitamin A, vitamin C, and potassium. The Grilled Chicken Caesar Salad also includes romaine lettuce, which is a good source of vitamin K and vitamin A.

In addition to the vegetables, many of the salads at Olive Garden also include protein-rich ingredients such as grilled chicken, cheese, and eggs. These ingredients can help to keep you feeling full and satisfied after eating a salad.

Just be sure to pay attention to the portion sizes and choose dressings and toppings that are lower in calories and saturated fat to keep the overall calorie content of your salad in check.

Olive Garden Salad Menu Options

Now, let’s take a look at the various menu options available for Olive Garden salads. In addition to the Signature Salad with Grilled Chicken and the Grilled Chicken Caesar Salad mentioned earlier, the restaurant also offers several other salad options.

These include the:

• Apple Gorgonzola Salad: This salad includes mixed greens, apples, Gorgonzola cheese, candied pecans, and grilled chicken, and is served with a honey mustard vinaigrette.
• Garden-Fresh Salad: This salad includes mixed greens, tomatoes, cucumbers, red onions, green peppers, and croutons, and is served with your choice of dressing.
• Endless Soup, Salad, and Breadsticks: This option includes unlimited servings of Olive Garden’s soup of the day, the Garden-Fresh Salad, and unlimited breadsticks.

Finally, let’s get to the recipe for a homemade version of one of Olive Garden’s most popular salads: the Chicken Parmesan Salad. This salad includes grilled chicken, pasta, cheese, and marinara sauce, and is served over a bed of lettuce. Here’s how to make it.

Olive Garden Salad Ingredients:

• 4 cups cooked pasta
• 2 cups marinara sauce
• 4 cups lettuce
• 1 cup breadcrumbs
• 2 tablespoons of olive oil & vinegar
• Mayonnaise, as per requirement
• A few cherry tomatoes & black olives
• 1/2 cup grated Parmesan cheese
• Minced red onion
• Grated Parmesan cheese, for serving
• Grilled chicken, cut into bite-sized pieces
• Salt and pepper, to taste

Olive Garden Salad Recipe Instructions:

1. In a small bowl, whisk together the olive oil, vinegar, Parmesan cheese, mayonnaise, salt, minced onion, oregano, and pepper. Set aside.
2. In a large salad bowl, combine the romaine lettuce, iceberg lettuce, cherry tomatoes, croutons, black olives, and red onion.
3. Add the chicken to the salad and toss to combine.
4. Drizzle the dressing over the top of the salad and toss until the salad is evenly coated.
5. Serve immediately.

I hope you enjoy this recipe!

Frequently Asked Questions

Q: Is Olive Garden salad healthy?
A: Olive Garden Salad recipe is good for health and this recipe is a lighter version of the original.

Q: How much calories are there in a large bowl of Olive Garden salad?
A: As per Olive Garden’s website, the salad with the dressing contains about 290 calories.

Q: Can I store leftover salad dressing?
A: Yes, the leftover salad dressing can be stored in a jar in the refrigerator for 4-5 days.

Thumbnail Credit: Freepik

Abhishek Shankhwar

Hello reader, I’m Abhishek Shankhwar, a mental health & wellness enthusiast and a digital marketing specialist by profession. As a passionate health and wellness writer, I feel obligated to inform, inspire, and reach out to so many people. In the meantime, you’ll always find me reading books, writing inspiring content, and cooking delicious food. Connect with me on LinkedIn.