Quick Answer
The grilled chicken Alfredo from Olive Garden contains around 1240 calories for the full entree with grilled chicken and fettuccine Alfredo sauce. This is based on the nutrition information provided on Olive Garden’s website. The exact calorie count can vary slightly depending on the chicken portion size and amount of Alfredo sauce.
Calculating the Calories in Olive Garden’s Grilled Chicken Alfredo
To determine a more precise calorie count for Olive Garden’s grilled chicken Alfredo, we need to look at the individual components that make up the dish:
Grilled Chicken
The grilled chicken breast used in the Alfredo dish contains around 230 calories per 6 oz serving according to Olive Garden. A full chicken breast is likely around 8-10 oz after being grilled. So the chicken portion probably provides roughly 300-380 calories.
Fettuccine Alfredo
Olive Garden states their Alfredo sauce contains 770 calories per serving. However, this is for a full 11 oz ladle of sauce alone without any pasta. When served on top of fettuccine noodles, the total Alfredo sauce portion is usually less. A more reasonable estimate is around 500-600 calories of Alfredo sauce on a typical grilled chicken Alfredo entree.
Fettuccine Noodles
There are around 220 calories in 4 oz of Olive Garden’s regular fettuccine noodles. With the noodles mixed into the sauce, the total pasta portion is likely 6-8 oz. So we can estimate roughly 330-440 calories from the fettuccine noodles.
Total Calories
Add up the estimated calories from each component and we land on a total calorie count of:
* Grilled chicken: 300-380 calories
* Alfredo sauce: 500-600 calories
* Fettuccine noodles: 330-440 calories
* Total: 1130-1420 calories
So a reasonable estimate for the full grilled chicken Alfredo dish from Olive Garden is around **1240 calories** on average.
Of course this can vary based on exact portion sizes, which may differ from one restaurant location to another. But based on Olive Garden’s stated nutrition numbers, 1240 calories is a good ballpark figure.
Nutrition Information for Olive Garden’s Grilled Chicken Alfredo
Beyond just calories, here is more detailed nutritional information on Olive Garden’s grilled chicken Alfredo according to their website:
| Nutrient | Amount |
|---|---|
| Calories | 1240 |
| Fat | 71g |
| Saturated Fat | 43g |
| Trans Fat | 1g |
| Cholesterol | 285mg |
| Sodium | 3210mg |
| Carbohydrates | 64g |
| Fiber | 3g |
| Sugar | 5g |
| Protein | 87g |
As you can see, while the Alfredo dish is high in calories, it also provides a good amount of protein from the chicken breast as well as carbohydrates from the pasta. However, it is very high in saturated fat and sodium, so this dish would account for a large portion of your recommended daily limits for those nutrients.
Tips for Lightening Up Olive Garden’s Grilled Chicken Alfredo
Olive Garden’s grilled chicken Alfredo clocks in at over 1200 calories before adding in any bread, soup, salad, or other sides. Here are some tips to lighten up this rich dish if you want to cut back on calories:
Ask for the sauce on the side
Getting the Alfredo sauce on the side allows you to control how much you use. Drizzle over just enough to lightly coat the pasta and chicken without drowning it.
Opt for whole wheat pasta
Subbing in Olive Garden’s whole wheat fettuccine will add some extra fiber and cut about 90 calories compared to the regular noodles.
Say no to cheese
Order the chicken Alfredo without the Parmesan cheese topping to save about 45 calories and 8g of fat.
Fill up on veggies
Be sure to round out your meal with Olive Garden’s extensive salad bar and add extra veggies like broccoli or spinach to help fill you up.
Split the dish
Sharing the chicken Alfredo entree with a dining companion will let you enjoy half the indulgence at around 600 calories.
Take home leftovers
You can request a to-go box when your food arrives. Portioning half into a take-home box before you start eating prevents overdoing it in one sitting.
Does Olive Garden Offer Any Low Calorie Alfredo Sauce Options?
Unfortunately, Olive Garden’s traditional Alfredo sauce is a very high calorie option at 770 calories per serving. They do not offer a light or lower calorie Alfredo sauce alternative at this time.
The closest lower calorie option would be to order their Veggie Alfredo sauce, which contains about 460 calories per serving. However, this still derives most of its calories from heavy cream, butter, and cheese.
For the time being, the best way to lighten up Olive Garden’s Alfredo sauce is to ask for it on the side and use sparingly. You may also want to balance it out by focusing on lower calorie menu items for your other courses like salad or broth-based soup.
How Else Can You Modify Olive Garden’s Alfredo Dishes for Fewer Calories?
In addition to the grilled chicken Alfredo, here are some other ways you can tweak Alfredo dishes at Olive Garden if you are looking for lower calorie options:
Shrimp Alfredo
Order it with grilled shrimp instead of fried. Opt for whole wheat pasta and red peppers instead of regular fettuccine and mushrooms to cut about 150 calories.
Seafood Alfredo
Choosing this with grilled shrimp and salmon will save you about 300 calories compared to the fried seafood version. Say no to the Alfredo sauce and get it served over lentil pasta instead.
Cheese Ravioli Alfredo
Ask for half the amount of ravioli and substitute marinara sauce for half the Alfredo sauce to reduce the total calorie count by about 300.
Chicken & Shrimp Carbonara
Request the sauce on the side and turn it into a light tomato cream sauce by mixing in marinara. Replace the penne with veggie-based pasta.
Healthier Menu Alternatives to Alfredo at Olive Garden
If you want to steer clear of Alfredo altogether, here are some healthier low calorie menu alternatives at Olive Garden:
Herb-Grilled Salmon
This contains just 500 calories when served without the garlic-Alfredo sauce. Pair it with risotto and broccoli instead for a high protein, lower carb option.
Shrimp Primavera
Choose the lightly breaded shrimp primavera with red peppers and tomatoes over pasta or risotto for under 500 calories. Load up on the vegetable toppings.
Vegetable Primavera
Make this vegan by choosing the sauce on the side. Then fill your plate with veggies over lentil pasta or whole wheat penne for a low cal, plant-based choice.
Minestrone Soup & Salad
Create a lighter meal by pairing Olive Garden’s 90 calorie minestrone soup with an unlimited trip to their salad bar focused on produce and easy on dressings.
Herb-Grilled Chicken
Order a simple grilled chicken breast with roasted vegetables over pasta or risotto. Ask for the sauce on the side to control calories.
Should You Avoid Alfredo Sauce If You’re Trying to Lose Weight or Eat Healthier?
Alfredo sauce is one of the higher calorie options at Italian restaurants due to being made from butter, heavy cream, and parmesan cheese. Each serving can contain 700-900+ calories.
If you are following a calorie-controlled diet for weight loss, Alfredo sauce is generally an entrée choice to avoid. Even a small amount can add hundreds of excess calories from saturated fat. Lighter tomato-based sauces are usually a better option.
That being said, you don’t necessarily have to cut Alfredo out 100% if it’s your favorite. The key is moderation and balance. Here are some tips:
– Only have Alfredo occasionally, not regularly.
– Order it sauce on the side and use sparingly; don’t drown your dish.
– Focus on getting protein and fiber from your other menu choices like salad and chicken.
– Share an Alfredo entrée as an appetizer with the table.
– Take home part of the dish to enjoy later in the week when you have calorie space.
With small servings of Alfredo here and there accompanied by healthier choices the rest of the time, you can still enjoy the creamy indulgence while meeting your health and weight goals. Just don’t make it your everyday go-to.
Conclusion
Olive Garden’s grilled chicken Alfredo provides around 1240 calories in one serving. The high calorie count comes mostly from the Alfredo sauce, which is laden with butter, cream, and cheese. To lighten it up, order the sauce on the side, choose whole wheat pasta, skip cheese, and fill up on low calorie sides. Olive Garden does not currently offer a true low calorie Alfredo alternative. But you can modify other Alfredo dishes or opt for healthier menu choices like salmon and shrimp primavera. While Alfredo is not off limits, it’s best enjoyed in moderation if you are managing your weight or eating healthy.
