Calories and Nutrition in Olive Garden's Chicken Alfredo

Understanding the Calorie Count of Chicken Alfredo at Olive Garden

Chicken alfredo is a favorite pasta dish at the popular chain Olive Garden. Creamy alfredo sauce tossed with fettuccine noodles, grilled chicken, and veggies makes for a classic Italian comfort food. But how many calories are in Olive Garden's chicken alfredo dish?

For anyone watching their calorie intake or following a specific diet plan, it's helpful to be informed when dining out. Olive Garden does provide nutrition information for all menu items online. Let's take a closer look at the calorie count and other nutrition facts around this favorite menu choice.

Chicken Alfredo Nutrition at Olive Garden

Olive Garden's chicken alfredo dish is listed as "Chicken Alfredo" on their menu. For the classic preparation with fettuccine pasta, grilled chicken breast, and alfredo sauce, a regular serving contains:

• 1,210 calories
• 71g fat
• 1,020mg sodium
• 58g carbs
• 8g fiber
• 62g protein

This reflects the standard serving size of 1 entree with 2 servings of alfredo sauce. No sides or soups are included. The full nutritional information can be found on Olive Garden's website.

How Portion Size Affects Calories

As with any restaurant dish, the actual calorie count can vary based on the exact portion size served. Olive Garden portions err on the generous side, so you may end up with more pasta and sauce than reflected in the basic nutrition facts.

For example, if your chicken alfredo dish comes with 2.5 or 3 ladles of alfredo rather than 2, that adds an additional 80-120 calories from the extra sauce alone. An overloaded pasta bowl packed with noodles could also push the calories even higher.

To keep calories in check, pay attention to portion sizes. Request a light hand with sauce and ask for a to-go box with your meal so you can pack up half for leftovers right away.

Ways to Reduce Calories in Chicken Alfredo

If you love chicken alfredo but want to lighten it up, Olive Garden offers some easy ways to cut back on calories:

• Ask for sauce on the side - 1/4 cup alfredo sauce has around 80 calories, so use sparingly
• Choose vegetable sides over starches
• Opt for whole wheat linguine instead of regular fettuccine - saves around 100 calories
• Order grilled shrimp instead of chicken - subtracts around 30 calories
• Skip the cheesy topping

Building your meal with healthier customizations can save several hundred calories. Olive Garden servers are always happy to accommodate requests.

Compare Calories in Other Menu Options

Chicken alfredo clocks in around 1,200 calories for a full order. How does that compare to other popular Olive Garden menu choices?

Some other high calorie options include:

• Chicken parmigiana - 1,520 calories
• Lasagna classico - 1,460 calories
• Seafood alfredo - 1,330 calories

Lighter fare like salads, vegetable sides, and custom pastas with red sauce offer big calorie savings:

• Herb-grilled salmon - 440 calories
• Minestrone soup - 120 calories
• Venetian apricot chicken - 510 calories

See the full Olive Garden nutrition facts online for calorie counts of all their menu items.

Tips for Healthy Eating at Olive Garden

You don't have to give up your favorite Italian dishes to eat healthy at Olive Garden. With a few simple tips, you can customize menu items for a calorie-conscious meal:

1. Order Sauce and Dressing on the Side

Olive Garden's signature creamy sauces and dressing contain most of the calories in each dish. Order them served on the side and use sparingly to control portions. A few drizzles of dressing or ladles of sauce deliver plenty of flavor without overdoing the calories.

2. Pack Up Half Before Eating

As soon as your food arrives, box up half to take home. Olive Garden's portions are very generous, often enough for 2-3 meals. Getting it packed up right away controls portions. Enjoy the rest at home for lunch tomorrow.

3. Choose Whole Grain or Veggie Pastas

Go for one of their lower carb pasta options as your base. The fiber-rich whole wheat linguine or spinach fettuccine save about 100 calories compared to regular pasta. Zucchini noodles are another slimmed down substitute.

4. Fill Up on Free Soup and Salad

Start your meal with minestrone soup and Olive Garden's signature salad for free with entree purchase. Loading up on veggies first helps fill you up so you eat less of the higher calorie main dish.

5. Pick Grilled Protein and Veggie Sides

Choose lean proteins like grilled chicken, salmon, or shrimp as entree add-ons. Pair with roasted vegetables or sauteed spinach instead of heavy starches for nutritious low-calorie sides.

Lighter Takes on Chicken Alfredo at Olive Garden

With a few customizations, Olive Garden's chicken alfredo can be lightened up into a figure-friendly meal:

1. Chicken and Spinach Alfredo

Substitute at least half the pasta with spinach for added nutrition. Request light alfredo sauce on the side and 30% less cheese. Boost protein with grilled chicken.

2. Shrimp and Zoodle Alfredo

Swap regular pasta for spiralized zucchini noodles to slash carbs. Get grilled shrimp for lean protein and ask for alfredo on the side. Finish with red pepper flakes and parmesan.

3. Chicken and Portobello Alfredo

Choose whole wheat linguine and load up on portobello mushrooms and spinach for extra volume and nutrients. Top with just 1 ladle of alfredo and a light sprinkle of cheese.

Satisfying Alternatives to Chicken Alfredo

If you want to skip chicken alfredo altogether, Olive Garden has many lighter and nutritious meals:

Herb-Grilled Salmon

This protein-packed dish features zucchini noodles instead of pasta. The light lemon sauce adds fresh flavor at just 140 calories for 2 tablespoons. Pair with asparagus and tomatoes.

Grilled Chicken Margherita

Olive Garden's lighter take on chicken parm includes grilled chicken over tomato sauce and balsamic glaze. At only 440 calories with 4 grams of fiber, it's a solid protein choice.

Shrimp Primavera

Mixed veggies and penne pasta tossed in a red sauce makes this dish filling but slim at 320 calories. The sauce and shrimp pack an extra protein punch.

How to Indulge at Olive Garden Without Derailing

The beauty of Olive Garden is that you can enjoy rich favorites like chicken alfredo even when watching calories. Here are some tips for keeping your diet on track:

1. Look Up Nutrition Facts Beforehand

Scope out the menu and nutrition information online so you can plan what to order. Knowing calorie counts ahead of time prevents surprises.

2. Split an Appetizer or Dessert

Olive Garden's appetizers and desserts are indulgent crowd-pleasers. Split one with the group so you can have a taste without overdoing it.

3. Take Home Leftovers

Those bountiful Olive Garden portions guarantee leftovers. Taking them home removes temptation to overeat and provides a ready-made meal later.

4. Drink Water with Your Meal

Skip the alcohol and sugary drinks. Water is calorie-free and helps fill you up. Adding lemon or cucumber adds refreshing flavor.

5. Get Back on Track at Your Next Meal

Don't beat yourself up if you overindulge once in awhile. Just make your next meal light and nutritious to get back on your healthy eating plan.

At Olive Garden, you don't have to totally deny yourself. By making smart swaps and customizations, you can eat well while still enjoying Italian favorites like chicken alfredo!