Cracker Barrel is known for its homestyle Southern cooking, which often features hearty, comforting, and high-calorie dishes. For those committed to a healthier lifestyle, navigating this menu can seem challenging. However, with a little know-how and by leveraging the information available, you can assemble a delicious and satisfying meal that won't derail your diet. The key lies in focusing on lean proteins, nutrient-dense vegetables, and making smart substitutions to avoid hidden fats and sodium.
Best Breakfast Choices
Breakfast at Cracker Barrel is served all day, offering flexibility for healthy diners. Instead of the classic high-calorie pancakes and biscuits with gravy, consider building your own meal to control the ingredients.
Build Your Own Homestyle Breakfast
This customizable option is your best bet for a healthy start. Focus on lean proteins and fresh produce.
- Eggs: Choose egg whites or simply two scrambled eggs for a low-calorie protein boost.
- Sides: Pair your eggs with a side of fresh seasonal fruit and sliced tomatoes instead of hashbrown casserole or pancakes.
- Protein: Add turkey sausage for additional lean protein.
The Healthiest Prepared Breakfasts
If you prefer a pre-set meal, here are some better-for-you alternatives:
- Country Morning Breakfast: This option features two eggs and grits for a low-calorie, moderate-fat meal. Add fresh fruit on the side to round it out.
- Fresh Start Sampler: This includes egg whites, a yogurt parfait, and fruit, offering a good balance of protein, carbs, and fiber for a reasonable sodium count.
Healthiest Lunch and Dinner Options
For lunch or dinner, the goal is to select a lean protein and pair it with vegetable-based sides. Steer clear of fried items and heavy gravies.
Lean Protein Entrees
Cracker Barrel offers several non-fried options that are lower in fat and calories. The "Wholesome Fixin's" menu is a great place to start your search.
- Grilled Chicken Tenderloins: This is consistently one of the healthiest and most balanced options available. It is low in calories, high in protein, and can be paired with nutritious sides for a complete meal.
- Spicy Grilled Catfish: Another lean protein choice, the grilled catfish is a flavorful way to get protein without excess fat.
- Lemon Pepper Grilled Rainbow Trout: Seasoned and grilled, this is a heart-healthy choice rich in omega-3 fatty acids.
- Homestyle Grilled Chicken Salad: Order this without croutons and use a low-calorie, low-fat dressing like Balsamic Herb Vinaigrette. Be mindful of sodium content in the chicken.
Side Dish Strategies
Sides are where many diners unintentionally add excessive calories, sodium, and fat. Make your selections wisely.
- Top Choices: Fresh Steamed Broccoli, Sweet Whole Baby Carrots, Country Green Beans, Turnip Greens, and Fresh Seasonal Fruit are excellent low-calorie, high-fiber options.
- Good Choices: Coarse Ground Grits and Pinto Beans can be good additions but be mindful of portion sizes and added sodium.
- Options to Avoid: Loaded baked potatoes, mac and cheese, and breaded fried okra are much higher in fat and calories.
Comparison of Menu Items
To illustrate the difference in nutritional impact, let's compare some common Cracker Barrel choices against their healthier alternatives.
| Menu Item | Serving Size | Calories | Fat (g) | Sodium (mg) | Notes |
|---|---|---|---|---|---|
| Grilled Chicken Tenderloins | 1 serving | 270 | 7 | 860 | A solid lean protein choice. |
| Southern Fried Chicken | 1 serving | 1640 | 100 | 4730 | Very high in fat and sodium. |
| Country Vegetable Plate | 4 sides + bread | Varies (350-500+) | Varies (med-low) | Varies (med-low) | Highly customizable. Pair smart sides. |
| U.S. Farm-Raised Catfish (Spicy Grilled) | 2 fillets | 260 | 11 | 650 | Excellent low-calorie protein option. |
| Lemon Pepper Grilled Rainbow Trout | 2 fillets | 330 | 7 | Varies (low) | A nutritious, omega-3 rich choice. |
| Chicken n' Dumplins | 1 serving | 450 | Varies (high) | Varies (high) | High in sodium and fat, a more indulgent option. |
| Homestyle Grilled Chicken Salad | Without dressing | 440 | 21 | 920 | Healthiest salad option, choose dressing wisely. |
| Homestyle Chicken Salad with Fried Chicken | Without dressing | 850 | 47 | 1870 | Adds significant calories and fat. |
Ordering Strategies for a Healthy Meal
Beyond choosing the right item, how you order and customize your meal can have a huge impact. Here are a few strategies to keep in mind.
- Embrace the Vegetable Plate: The Country Vegetable Plate allows you to build your own meal from the ground up, providing great control. Just be sure to pick healthier sides like broccoli, green beans, and carrots.
- Request Modifications: Don't be afraid to ask for items to be prepared a certain way. For example, ask for sauces on the side or for vegetables to be steamed without added butter.
- Watch the Bread: Biscuits and muffins add significant calories and carbs. Consider skipping them or opting for the lower-calorie options like a biscuit over a corn muffin.
- Be Mindful of Sodium: Many soups and side dishes at Cracker Barrel are high in sodium. The grilled sirloin steak with steamed broccoli is noted as a good lower-sodium option.
- Don't Forget About Drinks: Avoid sugary drinks like lemonade and sodas. Unsweetened iced tea is a zero-calorie option, and water is always the best choice.
What About Vegetarian and Vegan Options?
Cracker Barrel can be difficult for vegans, as many vegetables are cooked with meat seasoning or butter. However, some vegetarian options exist.
- Vegan-Friendly: Steamed broccoli and fresh seasonal fruit are safe bets. Coarse ground grits can also work if prepared without butter.
- Vegetarian: The Country Vegetable Plate, loaded with vegetarian sides like baked sweet potatoes, steamed broccoli, and coleslaw, is a good option. Be sure to confirm that the items you choose, such as green beans and turnip greens, were not prepared with meat seasoning.
Conclusion
While Cracker Barrel's reputation for comfort food is well-deserved, a healthy and nutritious meal is not out of reach. By focusing on lean grilled proteins, customizing your breakfast, and selecting low-calorie, high-fiber sides, you can enjoy a satisfying dining experience. Remember to check Cracker Barrel's official nutrition guide for the most up-to-date information, as menus and preparations can change over time. With a bit of planning and awareness, you can ensure your trip to Cracker Barrel aligns with your dietary goals. To explore the full nutritional details for your meal, you can consult their official nutrition and allergen guide.
Navigating a 'Comfort Food' Menu
Navigating a menu full of indulgent options requires a strategic approach. Prioritize customization and seek out grilled, baked, or steamed items over fried ones. Forgo creamy dressings and heavy gravies in favor of lighter alternatives. By combining a lean protein with multiple vegetable-based sides, you can create a balanced and fulfilling meal. This method works at Cracker Barrel and many other comfort food restaurants. Think of your meal as a puzzle: put the healthy pieces together, and you'll build a satisfying and nutritionally sound plate.
Making Smart Swaps
Making conscious substitutions can significantly improve the nutritional value of your meal. Instead of a side of hashbrown casserole, ask for steamed broccoli. Trade a cup of cream-based soup for a simple vegetable broth. Opt for fresh fruit instead of a dessert. These small changes can dramatically reduce calorie, fat, and sodium intake. For breakfast, swapping a stack of pancakes for egg whites and a side of fruit makes a substantial difference.
The Importance of Portions
One of the biggest challenges at many restaurants, including Cracker Barrel, is portion size. If you receive a larger-than-expected meal, consider asking for a to-go box immediately and packing up half for later. This simple strategy can help control your calorie intake and prevent overeating. Sharing an entree or building a meal out of appetizers or side dishes can also be an effective way to manage portion sizes.
Utilizing the Wholesome Fixin's Menu
Cracker Barrel has made it easier for health-conscious diners by designating a "Wholesome Fixin's" menu. This section is designed to feature meals that are lower in calories and fat. Examples often include lean grilled chicken or fish with healthier side pairings. While it's always smart to double-check the nutrition facts, this menu is an excellent starting point when you're looking for a healthier meal without having to completely overhaul a traditional menu item.
Cracker Barrel: Not Just About the Food
It's worth remembering that the Cracker Barrel experience extends beyond the plate. The fun atmosphere, unique country store, and pleasant environment can enhance your enjoyment of the meal, no matter what you choose. Focusing on the company and the overall experience can help you feel satisfied without needing to overindulge in high-calorie options. This holistic approach to dining out emphasizes enjoying the social and environmental aspects, rather than just the food.
