Olive Garden’s famous warm, unlimited breadsticks are a staple of the Italian-American chain restaurant. But for people with celiac disease or gluten sensitivity, enjoying these breadsticks comes with some precautions. Here are the quick answers on whether Olive Garden breadsticks have gluten:
Do Olive Garden breadsticks have gluten?
Yes, Olive Garden’s regular breadsticks contain gluten. The breadsticks are made from wheat flour, which contains gluten. People with celiac disease or gluten sensitivity need to avoid Olive Garden’s regular breadsticks.
Does Olive Garden have gluten-free breadsticks?
Yes, Olive Garden now offers gluten-free breadsticks as an alternative to their regular breadsticks containing gluten. The gluten-free breadsticks are made without wheat flour so they do not contain gluten. People with celiac disease or gluten sensitivity can enjoy Olive Garden’s gluten-free breadsticks.
What makes Olive Garden breadsticks have gluten?
Olive Garden’s original breadsticks contain gluten because they are made with wheat flour. Wheat flour contains the proteins glutenin and gliadin, which together form the gluten protein. When wheat flour is mixed with water and kneaded to form dough, the gluten proteins develop into an elastic network that gives bread its chewy texture. All breads made with wheat flour contain gluten and are unsafe for people with celiac disease or gluten sensitivity.
The Making of Olive Garden’s Breadsticks
To better understand why Olive Garden’s original breadsticks contain gluten while the gluten-free version does not, it helps to look at how the breadsticks are made.
Ingredients in Original Breadsticks
Olive Garden’s original breadstick recipe contains just five simple ingredients:
- Unbleached, enriched wheat flour
- Water
- Soybean oil
- Sugar
- Salt
The key ingredient is wheat flour, which gives the breadsticks their texture and flavor. Since wheat flour contains the gluten proteins, this automatically means Olive Garden’s original breadsticks contain gluten.
Ingredients in Gluten-Free Breadsticks
Olive Garden’s gluten-free breadsticks differ in that they are made without wheat flour. Instead, the ingredients are:
- Potato starch
- Rice flour
- Water
- Soybean oil
- Sugar
- Salt
- Xanthan gum
- Yeast
By avoiding any flour containing gluten proteins, Olive Garden’s gluten-free breadsticks do not contain gluten. The potato starch and rice flour provide an alternative starch source that gives the gluten-free breadsticks their texture and shape when baked.
Baking Process
In addition to different ingredients, the baking process is slightly different for the gluten-free breadsticks:
- Original breadsticks: The wheat flour dough goes through a mechanical gluten development stage. It is then proofed, sheeted, proofed again, cut, and baked.
- Gluten-free breadsticks: The starch and rice flour dough is hydrated and mixed before being sheeted, cut, and baked. There is no mechanical gluten development stage.
The adapted baking process for the gluten-free dough helps achieve an appropriate texture despite the lack of gluten development.
Nutrition Info for Olive Garden Breadsticks
Along with ingredients and baking process, the nutritional information differs between Olive Garden’s original and gluten-free breadsticks.
Nutrition Info for Original Breadsticks
Here are the nutrition facts for Olive Garden’s original breadsticks (based on 5 breadsticks):
| Nutrient | Amount |
|---|---|
| Calories | 370 |
| Fat | 8g |
| Carbohydrates | 67g |
| Fiber | 2g |
| Sugar | 5g |
| Protein | 7g |
The original breadsticks are high in carbohydrates and low in fiber and protein. The carbohydrates come primarily from the enriched wheat flour.
Vitamins and Minerals
The original breadsticks also contain some key vitamins and minerals, though not high amounts since they are not enriched. Serving sizes of 5 breadsticks provide:
- 15% Daily Value (DV) of iron
- 6% DV of calcium
- 4% DV of vitamin B6
- 4% DV of folate
Nutrition Info for Gluten-Free Breadsticks
Here are the nutrition facts for Olive Garden’s gluten-free breadsticks (based on 4 breadsticks):
| Nutrient | Amount |
|---|---|
| Calories | 260 |
| Fat | 3.5g |
| Carbohydrates | 53g |
| Fiber | 0g |
| Sugar | 0g |
| Protein | 2g |
Compared to the original version, the gluten-free breadsticks are lower in calories, fat, and carbohydrates, and higher in protein. They contain no fiber or sugar.
Vitamins and Minerals
Since the gluten-free breadsticks are not enriched, they contain very little micronutrients. Serving sizes of 4 gluten-free breadsticks provide:
- 0% DV of calcium
- 2% DV of iron
- 2% DV of vitamin B6
- 2% DV of folate
Overall, the gluten-free breadsticks are lower in nutritional value compared to the original version.
Gluten Content: Original vs. Gluten-Free Breadsticks
When it comes to gluten content, there is a clear difference between Olive Garden’s original and gluten-free breadsticks:
Gluten in Original Breadsticks
Olive Garden’s original breadsticks contain gluten. Since they are made with wheat flour, which contains the gluten proteins gliadin and glutenin, the original breadsticks contain significant gluten.
The exact amount of gluten has not been publicly disclosed by Olive Garden. However, as a rule of thumb, wheat breads contain approximately 13% gluten.
Based on this estimate, 5 original Olive Garden breadsticks (140g) likely contain around 18g of gluten. This would make the breadsticks very unsafe for those with celiac disease or gluten sensitivity.
Gluten in Gluten-Free Breadsticks
Olive Garden’s gluten-free breadsticks contain no gluten. Since they are made without wheat flour or any ingredient containing gluten, the gluten-free breadsticks are completely gluten-free.
Instead of wheat, the gluten-free breadsticks use potato starch, rice flour, and xanthan gum to provide texture and hold the shape of the breadstick. But these ingredients contain no gluten.
Olive Garden states their gluten-free breadsticks contain less than 20 parts per million (ppm) of gluten. This strict standard means the gluten-free breadsticks are safe for those sensitive to gluten.
Cross-Contamination Risks
When dining at Olive Garden, there is also the risk of cross-contamination with gluten for those eating the gluten-free breadsticks.
From Kitchen Equipment
Even though the gluten-free breadsticks contain no wheat, they are prepared in the same kitchen using shared equipment that comes in contact with gluten from wheat-based menu items.
Some dough or flour particles containing gluten could get transferred onto the gluten-free breadsticks through shared utensils, cutting boards, pans, etc. This introduces a risk of gluten cross-contamination.
From Serving Practices
There is also potential for cross-contamination from Olive Garden’s serving practices. The gluten-free breadsticks are stored and served in the same bread baskets as the regular breadsticks containing gluten.
Unless washed thoroughly between uses, residual gluten could get transferred from a shared bread basket onto the gluten-free option.
During Meal Preparation
Furthermore, at the table, gluten-containing food or crumbs from regular breadsticks could come in contact with the gluten-free breadsticks on shared plates and surfaces.
Even gluten-free dishes cooked on the same surfaces or in the same fryer oil as gluten-containing foods have cross-contamination risks.
Recommendations to Avoid Cross-Contamination
Here are some tips for those with celiac disease or gluten sensitivity to avoid cross-contamination when eating Olive Garden’s gluten-free breadsticks:
- Request fresh, unopened packages of gluten-free breadsticks
- Ask for gluten-free breadsticks to be served in separate bags, not the bread baskets
- Use designated gluten-free surfaces, plates, and utensils
- Order gluten-free entrees cooked in separate fryers from gluten-containing items
- Ask about ingredients and preparation practices for gluten-free menu options
With some modifications and precautions, those sensitive to gluten can enjoy Olive Garden’s gluten-free breadsticks with significantly lower risk of cross-contamination.
Finding Gluten-Free Options at Olive Garden
In addition to gluten-free breadsticks, Olive Garden offers other gluten-free menu items and modifications to accommodate gluten-free diets.
Gluten-Free Entrees
Many Olive Garden entrees can be prepared gluten-free upon request. This includes pastas made with gluten-free noodles rather than wheat pasta, as well as meat and fish dishes served without gluten-containing sauces or breading.
Some dishes, like Cheese Ravioli and Lasagna Fritta, can be ordered with gluten-free pasta. While veggie-based soups and salads without croutons or wheat ingredients are also gluten-free.
Gluten-Free Desserts
For dessert, Olive Garden offers a gluten-free chocolate brownie and fudge brownie. Most gelatos and sorbets are also gluten-free options.
Gluten-Free Kids’ Meals
Children with gluten sensitivities can enjoy pasta from the kid’s menu with gluten-free noodles. Olive Garden also allows gluten-free substitution for the breadsticks included in kids’ meals.
Gluten-Free Dinner Packages
Those with gluten sensitivities can order Olive Garden’s Buy One, Take One and Tour of Italy dinner packages with gluten-free modifications to several courses. This provides a full gluten-free Italian meal.
Being a Savvy Diner
The key for those sensitive to gluten is informing the server about gluten-free needs. Olive Garden staff can suggest menu items or modifications and take precautions for gluten cross-contamination.
Savvy gluten-free diners should ask questions about ingredients and preparation when ordering. With advance planning and care from the kitchen, Olive Garden can provide safe gluten-free dining.
The Takeaway on Olive Garden Breadsticks
When it comes to the gluten content of Olive Garden’s famous unlimited breadsticks:
- The original breadsticks contain gluten since they are made with wheat flour.
- The new gluten-free breadsticks are safe for people with celiac disease or gluten sensitivity.
- There is some risk of cross-contamination from kitchen equipment and practices.
- With modifications and precautions, Olive Garden can accommodate gluten-free diets.
Understanding the menu options allows those with gluten issues to enjoy Olive Garden’s pasta, salad, and, yes, even breadsticks through the gluten-free breadstick alternative. While the flavor and texture may differ from the original, Olive Garden’s gluten-free breadsticks open up this Italian favorite for gluten-free guests.
