Listen, I’ve been obsessed with Olive Garden lately. Their unlimited breadsticks get all the glory, but can we talk about their Chicken Scampi for a second? It’s seriously delicious, but as someone who tries to watch my carb intake (well, at least sometimes), I wanted to find out exactly what I’m consuming when I indulge in this tasty dish. If you’re carb-conscious or just curious about the nutritional content of your favorite Olive Garden meals, I’ve got all the details for you right here.
The Quick Answer: Carbs in Olive Garden’s Chicken Scampi
For those of you who just want the straightforward answer without all my rambling
Olive Garden’s Chicken Scampi contains 105 grams of total carbohydrates per serving.
That’s the bottom line. But there’s actually a lot more to understand about this popular dish if you’re watching your nutrition.
Complete Nutrition Breakdown of Olive Garden’s Chicken Scampi
Before we dive deeper into the carb content let’s look at the complete nutritional profile of this dish
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 1,260 | – |
| Calories from Fat | 640 | – |
| Total Fat | 72g | 111% |
| Saturated Fat | 28g | 140% |
| Trans Fat | 0g | – |
| Cholesterol | 200mg | 67% |
| Sodium | 1,990mg | 83% |
| Total Carbohydrates | 105g | 35% |
| Dietary Fiber | 4g | 16% |
| Sugars | 7g | – |
| Protein | 49g | 98% |
*Percent Daily Values are based on a 2,000 calorie diet
As you can see, the 105g of carbs represents about 35% of the recommended daily value for carbohydrates The dish also packs a hefty 1,260 calories, with more than half coming from fat
Breaking Down Those 105g of Carbs
When we look closer at the 105g of carbs in Chicken Scampi:
- 4g comes from dietary fiber
- 7g comes from sugars
- The remaining 94g are other carbohydrates (mainly from the pasta)
If you’re following a low-carb diet, this is definitely something to consider. Most low-carb diets recommend anywhere from 20-100g of carbs per day, meaning this single dish could potentially exceed your daily carb allowance.
What Makes Up Olive Garden’s Chicken Scampi?
To better understand where all these carbs are coming from, let’s break down what’s actually in this dish:
- Angel hair pasta (the primary source of carbohydrates)
- Sautéed chicken tenderloins
- Bell peppers and onions
- Creamy garlic sauce
- Various seasonings
The angel hair pasta is definitely the main culprit when it comes to the carb content. Pasta is essentially pure carbohydrate, and a typical restaurant portion can easily contain 2-3 servings of pasta.
How Does Chicken Scampi Compare to Other Olive Garden Dishes?
I was curious how the Chicken Scampi stacks up against other popular Olive Garden dishes in terms of carbohydrates:
| Dish | Total Carbs |
|---|---|
| Chicken Scampi | 105g |
| Fettuccine Alfredo | 97g |
| Tour of Italy | 119g |
| Spaghetti with Meat Sauce | 103g |
| Chicken Parmigiana | 117g |
As you can see, most of Olive Garden’s pasta dishes hover around the 100g carb mark, with Chicken Scampi sitting right in the middle of the pack.
Is Olive Garden’s Chicken Scampi Healthy?
Now this is where things get a bit subjective. According to the website data, visitors are split on whether Chicken Scampi is healthy, with 52% thinking it’s healthy and 48% thinking it’s not.
From a nutritional standpoint, here’s my take:
The Good
- High in protein (49g)
- Contains vegetables (bell peppers and onions)
- No trans fats
The Not-So-Good
- High in calories (1,260)
- High in carbs (105g)
- Very high in fat (72g) and saturated fat (28g)
- High in sodium (1,990mg)
If you’re tracking macros or following specific dietary guidelines, this dish might be challenging to fit into your daily nutrition plan without some adjustments.
How Long Would It Take to Burn Off Chicken Scampi?
This part always humbles me. To burn off the 1,260 calories in a serving of Chicken Scampi, you would need to:
- Run for 111 minutes (that’s almost 2 hours!)
- Walk for 180 minutes (a full 3 hours!)
That’s quite the commitment for one meal!
Allergen Information for Chicken Scampi
For those with dietary restrictions or allergies, Olive Garden’s Chicken Scampi contains:
- Gluten
- Milk
- Soy
- Wheat
It does NOT contain:
- Egg
- Fish
- Peanuts
- Sesame
- Shellfish
- Tree nuts
However, like most restaurants, Olive Garden can’t guarantee that any product is completely free of allergens due to shared preparation areas.
Weight Watchers Points for Chicken Scampi
If you’re following Weight Watchers, here’s what you need to know:
- 40 Weight Watchers Freestyle Points
- 42 WW SmartPoints
- 34 WW PointsPlus
These numbers represent a significant portion of your daily points allowance on any Weight Watchers plan.
Tips for Enjoying Chicken Scampi While Watching Carbs
If you’re like me and still want to enjoy this delicious dish without going completely off track with your nutrition goals, here are some suggestions:
-
Ask for a half portion: Many Olive Garden locations will let you order a lunch-sized portion even during dinner.
-
Share with a friend: Split the dish and order a side salad to make a more balanced meal.
-
Box half immediately: As soon as your meal arrives, put half in a to-go container to avoid the temptation to eat the entire portion.
-
Skip the breadsticks: I know, I know, this is borderline heresy at Olive Garden, but those unlimited breadsticks add significant carbs to your meal.
-
Request extra veggies: Ask if they can add more bell peppers and onions and reduce the pasta portion.
My Personal Experience with Chicken Scampi
Last time I visited Olive Garden, I was torn between the Chicken Scampi and the Shrimp Scampi. I ended up choosing the chicken version and was honestly shocked when I saw the portion size. The plate was HUGE!
I immediately boxed half of it up and still felt completely satisfied with what I ate. The creamy garlic sauce was fantastic, and the bell peppers added a nice crunch and sweetness. The leftovers made for a great lunch the next day too!
Final Thoughts on Olive Garden’s Chicken Scampi
So there you have it—Olive Garden’s Chicken Scampi contains 105g of carbohydrates per serving. Is it a lot? Absolutely. Is it delicious? Also absolutely.
Like most restaurant pasta dishes, it’s probably best enjoyed as an occasional treat rather than a regular meal if you’re watching your carb intake or overall calorie consumption.
But hey, life is about balance, right? Sometimes you just need to enjoy that delicious, carb-loaded pasta without guilt. Just maybe plan for a nice long walk afterward!
Have you tried the Chicken Scampi at Olive Garden? What’s your favorite dish there? I’d love to hear your thoughts!
Disclaimer: While I’ve done my best to provide accurate nutritional information, menu items and their nutritional content can change. For the most up-to-date information, always check Olive Garden’s official website or ask your server.
1 serving of Chicken Scampi contains 1260 calories (kcal), 70 g fat, 105.0 g carbs and 49.0 g protein.
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FAQ
How many carbs are in Olive Garden chicken scampi?
How many carbs are in one Olive Garden breadstick?
What is the healthiest thing on the menu at Olive Garden?
The Herb-Grilled Salmon served with Parmesan Garlic Broccoli is often cited by nutritionists as the healthiest dish at Olive Garden, due to its lean protein and healthy omega-3 fats from the salmon and fiber-rich nutrients from the broccoli. Other healthy options include the House Salad (no croutons, light dressing), Minestrone or Pasta e Fagioli soups, and the Shrimp Scampi or Spaghetti with Meat Sauce if you’re looking for a pasta dish.
What is the unhealthiest thing at Olive Garden?
The unhealthiest item at Olive Garden is generally considered to be the Chicken Tortelloni Alfredo, which contains a high number of calories, saturated fat, and sodium. Other very unhealthy options include the Tour of Italy sampler, many Alfredo-based dishes, fried appetizers like Shrimp Fritto Misto, and the Chocolate Lasagna dessert. You should also watch out for unlimited breadsticks and creamy soups, as their high calorie and sodium content can add up quickly.