Updated May 8, 2023
Olive Garden is a popular restaurant and a family favorite,
You are not alone if you are wondering: Can I eat at Olive Garden while Pregnant?
Olive Garden is one of our favorite places to go for a weeknight comfort food meal.
Olive Garden is famous for its classic Italian dishes
It is perfect for a special celebration or an easy dinner out when you can’t stand the idea of cooking!
But as with eating out in most restaurants during pregnancy, there are a few things you should watch out for.
So before you dive into the comforting pasta goodness let’s talk about it.
Can I eat Olive Garden while pregnant?
Yes, you can eat at Olive Garden while pregnant.
Our OB/GYN Dr. Doug Penta, MD said that generally speaking it is fine to eat at Olive Garden while pregnant.
You’ll need to follow a few simple tips when ordering and making smart choices is important.
- When choosing your dinner pick items that are lower in fat and calories.
Olive Garden’s menu is full of lower-calorie and lower-fat options that are perfect to enjoy during pregnancy.
Choose dishes that have grilled fish or grilled chicken as the main entree, pair them with a side of broccoli, and a small side of your favorite pasta (to satisfy your craving), and you’ll have made an excellent choice for you and your unborn baby.
- Order the soup, salad, and breadsticks
They have a good selection of soups that are not only delicious but are packed with nutrition that both you and your baby need.
The salad is full of fresh veggies and chooses their low-fat dressing for only 30 calories a serving.
They have 4 amazing soups and they are all safe to eat during pregnancy.
- Chicken & Gnocchi – A creamy soup made with chicken, dumplings, and spinach. This is a great option if you want a soup that is rich in taste but low in calories. The bowl of soup that is served with salad and breadsticks only has 230 calories. I love to have chicken gnocchi soup in the winter.
- Pasta e Fagioli – beans, ground beef, fresh tomatoes, and pasta in a savory soup base. A bowl of this soup is only 150 calories
- Minestrone (V) – Vegetables, beans, and pasta in a light tomato base. Only 110 Calories! This is our go-to with salad and breadsticks!
- Zuppa Toscana – Spicy Italian sausage, kale, and potatoes in a creamy soup. This site has only 220 calories
- If you choose a pasta dish watch the portion size
Portion sizes at Olive Garden are huge and it is easy to go overboard on their pasta dishes.
They are so good!
But it is important to watch how many calories you eat during pregnancy.
So plan to split pasta dishes or take half home for the next day.
- You’ll want to limit your consumption of dishes made with sauces that are loaded with cream or butter.
That includes dishes like the Fettucine Alfredo and Chicken scampi.
So delicious! But they are loaded with fat and calories.
What are some of the dishes that are safe to eat at Olive Garden while pregnant?
Olive Garden offers a wide variety of menu items.
The best and safest choices are dishes that are cooked in healthy oils and vegetables, like the Mediterranean Grilled Salmon.
They also offer lighter salads such as their house salad
You can order a side of grilled chicken and a side of broccoli to go with any meal.
Here are a few of our favorite Olive Garden Pregnancy-Safe favorites:
- Mediterranean Grilled Salmon
- Grilled Chicken Margherita
- Spaghetti Marinara
- Shrimp Scampi
- Meatballs Parmigiana
- Chicken Marsala Fettucine
What are some menu items that I should avoid while pregnant?
You should avoid the following menu items while pregnant:
Deep-Fried Foods – Fried calamari, fried ravilioli, fried mozzerella.
Having said that sharing a deep-fried appetizer with other people and having a small portion is fine.
As long as eating fried foods does not make you feel sick.
Some women find that during pregnancy eating fried foods causes them to have heartburn or makes their morning sickness symptoms much worse.
Raw Oysters – Raw oysters can contain a variety of harmful bacteria, including Vibrio vulnificus which can cause severe illness or even death in pregnant women.
Raw shellfish and fish are an absolute no-go during pregnancy.
Alcoholic Beverages – Alcohol should be avoided during pregnancy.
There is no known safe amount of alcohol that can be consumed during pregnancy.
You can eat items such as Classic lasagna, fettuccine alfredo, and chicken parmesan.
But you may want to plan to eat a smaller portion and take the rest home for the next day and you may want to eat lower-calorie meals before you go out to eat.
I would do that during pregnancy when I knew I’d be eating a high-calorie dinner that I really wanted.
Another option is to go to Olive Garden during lunchtime.
They serve lunch-size portions of all their entrees and you save significant calories ordering the lunch-size portion.
I would eat a lower-calorie breakfast and lunch and would bring home the leftovers for the next day.
If you are having a pasta dinner at home you can add a salad and make your own copycat Olive Garden dressing that does not use raw eggs!
Olive Garden Nutritional information for pregnancy-friendly menu options:
Mediterranean Grilled Salmon: Calories – 490, Total Fat – 33g, Carbohydrates – 8 grams, Protein – 45 grams
Eggplant Parmesan: Calories – 1070, Total Fat – 58g, Carbohydrates– 108 grams, Protein – 35 grams
Grilled Chicken Margherita: Calories – 540, Total Fat – 27g, Carbohydrates – 14 grams, Protein – 65 grams
Shrimp Scampi: Calories – 510, Total Fat – 20g, Carbohydrates – 54 grams, Protein – 29 grams
Meatballs Parmigiana: Calories – 1040, Total Fat – 83g, Carbohydrates – 27 grams, Protein – 57 grams
Chicken Marsala Fettuccine: Calories – 1380, Total Fat – 75g, Carbohydrates- 112 grams, Protein – 55 grams
Spaghetti Marinara: Calories – 490, Total Fat – 12g, Carbohydrates – 83 grams, Protein – 15 grams
How can I make sure that I am eating safely at Olive Garden while pregnant?
- You can stick to soup, salad, and breadsticks.
- Choosing the grilled fish or chicken dishes is best.
- Make sure your meal is completely cooked and send it back if you are not sure.
Can I eat Zuppa Toscana while pregnant?
Yes, you can eat Zuppa Toscana soup while pregnant.
It is made with Spicy Italian sausage, kale, and potatoes in a creamy broth.
Since the sausage is cooked it is safe to eat during pregnancy.
Does olive garden use pasteurized cheese?
Yes, the cheese at Olive Garden is made with pasteurized milk.
You should not eat blue cheese or blue cheese crumbles during pregnancy.
Is it safe to eat Olive Garden salad dressing while pregnant?
Yes, it is safe to eat Olive Garden salad dressing while pregnant.
The dressing is commercially made and uses pasteurized eggs to decrease the chance of foodborne illness outbreaks.
Does Olive Garden Italian dressing have a raw egg?
The dressing at Olive Garden is made with raw egg, but the eggs are pasteurized and are therefore considered safe to eat.
But pregnant women are at a much higher risk of contracting a food-borne illness because our immune systems are suppressed during pregnancy.
So you may want to skip salad dressing with raw eggs to be safe.
Is Olive Garden Romano cheese pasteurized?
Yes, romano cheese is made with pasteurized milk.
It is considered a safe cheese to eat during pregnancy.
Is it safe to eat at restaurants while pregnant?
Yes, it is safe to eat out in restaurants while pregnant.
Eating out is a fun and social activity that many of us love!
It is important when eating out in restaurants during your pregnancy that you watch your portion sizes, and watch out for high fat, high sodium, and sugar-loaded sauced.
Also, it is critical to make sure the foods you order are cooked completely before you consume them.
Photo: Maternity Comfort Solutions
Helpful hints for eating at Olive Garden while pregnant:
1. Join the waitlist before you arrive
Olive Garden strongly recommends that you join their waitlist before you arrive.
They don’t take advanced reservations. Wait times at Olive Garden can be long.
Getting on the waitlist prior to arrival will help to ensure that you get a table at a time that is convenient for you and you won’t be standing and waiting for an hour or more!
2. Plan to start with soup, salad, and breadsticks.
Olive Garden offers soup, salad, and breadsticks as an appetizer and you may find it is enough.
This will allow you to eat a smaller portion of a high-calorie entree and have some to take home for lunch the next day.
3. Consider your order carefully
When ordering your meal, be sure to take your own needs into consideration.
If you’re feeling tired or nauseous, for example, you might want to avoid heavy meals or foods that are high in fat and grease.
Instead, opt for lighter fare such as a salad, or grilled chicken or salmon.
Also, be sure to drink plenty of water throughout your meal to stay hydrated.
4. Don’t hesitate to ask for what you need
If you have any special requests or needs, don’t hesitate to ask the waitstaff for assistance.
For example, if you want your chicken or Salmon cooked a little longer don’t hesitate to ask.
5. Take your time eating your meal
When pregnant, it’s important to eat slowly.
Enjoy your meal at Olive Garden.
Eating slowly gives time for you to feel fuller on less food too.
Taking your time will help you to avoid overeating or becoming too full and uncomfortable.
6. Ask for a take-out box
If you are getting full ask for a take-out box
That way you can enjoy the rest of your meal the next day.
Tips for eating out in restaurants while pregnant:
- Skip the buffet – you don’t know how fresh the food is or how well it’s been cooked. Not going to be an issue at Panda Express, but a good tip to keep in mind as you plan where to eat out during pregnancy.
- Stick to restaurants that you know and trust – this way you can be sure that the food is fresh and of good quality.
- When in doubt, ask your waiter or waitress for recommendations on safe dishes to eat while pregnant.
- Order simple dishes that are easy to digest.
- Avoid anything with raw eggs or undercooked meat.
- Drink plenty of water and avoid caffeine and alcohol
- Beware of hidden sources of sodium in restaurant food
- Avoid foods made with unpasteurized dairy products.
- Don’t be afraid to ask for a modification to your meal!
These are foods to not eat when pregnant:
- Foods that are not pasteurized– certain types of cheese like soft cheeses, Brie, Blue Cheese, etc.
- Certain types of fish– shark, swordfish, anything high in mercury
- Raw eggs including egg nog, hollandaise sauce, homemade mayonnaise, homemade eggnog, and runny eggs.
- Undercooked meats– lunch meats. Deli meats.
- Hot foods that are not “hot”, avoid hot foods that have been sitting out without a warming source. Same for foods that should be eaten cold. If no ice or refrigeration source is keeping the food cold, take a pass.
- Caffeine– soda, chocolate, and energy drinks. (Limit your caffeine to less than 200 mg a day)
- Herbal Teas (There are so many ingredients in herbal teas so it is best to avoid them simply. Green tea is OK.)
- Alcohol: There is no known safe amount of alcohol during pregnancy. Avoid sauces made with alcohol, desserts made with alcohol, and all alcoholic beverages.
How to eat healthy during pregnancy:
Eating healthily during pregnancy is essential to the development of your baby.
Here are some tips to help make sure you are getting the nutrients you need:
- Eat a variety of fruits, vegetables, whole grains, and lean protein. This will help ensure you get the vitamins, minerals, and fiber you need.
- Limit processed foods, sugary drinks, and excessive amounts of caffeine. These can all lead to unhealthy weight gain and other problems during pregnancy.
- Drink plenty of water. Staying hydrated is important for both your health and the baby’s health.
- Don’t skip meals. Eating small, frequent meals will help to keep your energy up and prevent you from overeating later on.
- Eating small frequent meals can help decrease morning sickness and heartburn
