Quick Answer
Chicken scampi from Olive Garden has approximately 15-25 grams of net carbs per serving, depending on the specific ingredients and preparation method. The total carb count is around 30-40 grams per serving.
How Many Carbs are in Olive Garden’s Chicken Scampi?
Chicken scampi from Olive Garden contains a moderate amount of carbs from the pasta and breading on the chicken. Here are the estimated carb counts:
- Total carbs: 30-40g
- Fiber: 5-10g
- Net carbs: 15-25g
The exact carb count can vary depending on factors like:
- Portion size – Larger portions will have more carbs.
- Type of pasta – Penne pasta has about 40g net carbs per cup cooked.
- Breading – The panko breadcrumbs add some extra carbs.
- Other ingredients – Garlic butter sauce and veggies also contribute carbs.
Overall, a typical serving of chicken scampi pasta contains between 15-25 net grams of carbohydrates. The fiber from the vegetables and pasta help reduce the total carb count slightly.
Chicken Scampi Ingredients & Nutrition Information
To get a more accurate carb count, let’s look at the typical ingredients in Olive Garden’s chicken scampi:
Chicken
- Skinless chicken breast – 0g net carbs
- Flour – 25g net carbs per 1/4 cup
- Panko breadcrumbs – 5g net carbs per 1/4 cup
- Butter – 0g net carbs
Pasta
- Penne pasta – 40g net carbs per cup cooked
Sauce
- Olive oil – 0g net carbs
- Garlic – 1g net carbs per clove
- Chicken broth – 1g net carbs per cup
- Parmesan cheese – 1g net carbs per Tbsp
- Lemon juice – 1g net carbs per Tbsp
- Butter – 0g net carbs
Vegetables
- Broccoli – 2g net carbs per 1/2 cup
- Tomatoes – 3g net carbs per 1/2 cup
So for a typical 6oz chicken breast, 1 cup of penne pasta, and 1/2 cup each of broccoli and tomatoes, you’re looking at around 30-40g total carbs and 15-25g net carbs.
The portion of pasta and amount of flour-based breading on the chicken can raise or lower the carb count. Overall, Olive Garden’s chicken scampi provides a nice protein serving with a moderate amount of carbs coming mostly from the pasta.
How to Reduce Carbs in Chicken Scampi
Here are some tips for lowering the carbs if you’re limiting intake:
Swap the Pasta
Substitute spiralized zucchini, spaghetti squash, or cabbage noodles to significantly reduce the carbs. These veggie noodles only have around 2-5g net carbs per cup.
Skip the Breadcrumbs
The panko breading isn’t necessary for great flavor. Stick to chicken cooked simply in olive oil, garlic, and herbs.
More Veggies, Less Pasta
Fill your plate with more broccoli, brussels sprouts, spinach, kale or other low-carb veggies instead of pasta.
Add Healthy Fats
Top your chicken scampi with avocado, nut oils, or parmesan cheese for healthy fats that will help keep you full.
Watch Portions
Stick to a serving of 4-6oz of chicken and 1/2 cup pasta or veggie noodles as measured by a food scale. Larger portions will pack in more carbs.
Healthiest Ways to Eat Chicken Scampi
While chicken scampi is not as low in carbs as plain grilled chicken, it can still fit into a healthy diet in moderation. Here are some tips for making it healthier:
Load up on Vegetables
Fill at least half your plate with non-starchy vegetables like broccoli, greens, peppers or tomatoes for nutrients and fiber.
Choose Whole Grain Pasta
Opt for a high-fiber, organic pasta made with whole grains if you include it. This provides more nutrients than plain white pasta.
Add Herbs and Spices
Flavor chicken scampi with fresh herbs like parsley, oregano, basil and garlic instead of relying heavily on butter and oils.
Use Lean Protein
Choose skinless chicken breast and keep portions around 6oz for a serving of quality, lean protein.
Pair with Side Salad
Enjoy chicken scampi with a fresh mixed greens salad dressed lightly with olive oil and balsamic for antioxidant benefits.
Watch Sauces
The garlic butter sauce adds flavor but packs in extra calories, fat, and carbs. Use sparingly or ask for it on the side.
Portion Control
Moderate your serving size to avoid excess carbs, fat, and calories that can come with this dish.
Low Carb Alternatives to Chicken Scampi
If you are following a strict low carb or keto diet, chicken scampi may be too high in carbs even with modifications. Here are some lower carb options at Olive Garden:
| Dish | Net Carbs |
|---|---|
| Herb Grilled Salmon | 2g |
| Shrimp Scampi | 10g |
| Chicken Margherita | 5g |
| Chicken Parmigiana | 15g |
| Italian Steak Marsala | 5g |
Some lower carb side dish options include steamed broccoli (5g), Caesar salad (3g) or zucchini fries (4g).
Also, you can order any entree served over spinach or zucchini noodles instead of regular pasta to make it a keto or paleo meal.
Conclusion
Chicken scampi at Olive Garden contains approximately 15-25g net carbs due to its flour-breaded chicken and pasta ingredients. Reducing portion sizes, using veggie noodles, and adding more low-carb vegetables can help lower the carb count. For a very low carb option, order salmon, shrimp, or steak entrées served over veggies instead of pasta. Moderating portions and adding plenty of greens makes this dish part of an overall healthy, balanced diet.