Cracker Barrel's Steak and Egg Hash Brown Casserole: A Full Nutritional Breakdown
Cracker Barrel's Steak and Egg Hash Brown Casserole is a fan-favorite, known for its hearty, homestyle flavor. But for those watching their diet, the nutritional details are just as important as the taste. This comprehensive look at the casserole's calorie count and other key nutritional facts can help you navigate your menu choice more mindfully.
The Caloric Core: Deconstructing the Casserole
At its heart, this breakfast platter is a combination of several rich ingredients. The base is a double portion of Cracker Barrel's signature hash brown casserole, which is itself a savory, cheesy dish. This is then layered with scrambled eggs, savory sirloin steak tips, and Colby cheese, and topped with fried onions, diced tomatoes, and green onions.
- The Hashbrowns: A large part of the meal's calorie and carbohydrate content comes from the potato-based casserole.
- The Steak and Eggs: The protein-rich steak tips and scrambled eggs significantly contribute to both the calorie count and the fat and protein macros.
- The Cheese and Toppings: The Colby cheese adds substantial fat and calories, while the fried onions add extra calories, and the tomatoes and green onions add minimal calories but a burst of flavor.
The Final Calorie Tally: A Closer Look
Cracker Barrel's own menu information and third-party nutritional websites provide a clear picture of the final calorie count. The official Cracker Barrel menu lists the Steak and Egg Hash Brown Casserole at 1030 calories. However, other nutrition tracking sites, such as Eat This Much and Nutritionix, have reported slightly higher figures, around 1080 calories. This minor discrepancy is likely due to slight variations in preparation or serving size, but both figures confirm that the dish is a high-calorie option.
Comparison Table: Steak and Egg vs. Other Breakfast Options
| Item | Calories | Total Fat (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|
| Steak n' Egg Hashbrown Casserole | 1030-1080 | 67 | 62 | 2340 |
| Country Boy Breakfast | Varies (approx. 900-1140+) | Varies | Varies | Varies |
| Plain Hashbrown Casserole (side) | 190 | 8 | 5 | 350 |
| Two Eggs and Biscuit | 460 | Varies | Varies | Varies |
| Buttermilk Pancakes (2) | 530 | Varies | Varies | Varies |
This table illustrates the density of the Steak and Egg Hashbrown Casserole compared to other popular breakfast choices. The sheer volume of ingredients and the addition of cheese and steak tips elevate its caloric and fat content well beyond many other options.
How to Modify for a Lighter Meal
For those who enjoy the flavor but want to reduce the overall impact, customization is key. One of the simplest changes is to remove the fried onions, which Cracker Barrel notes can reduce the total calories by about 110. While removing other components is less straightforward, asking for certain items on the side, like cheese, can give you more control over your meal.
Here are some strategies for reducing calories:
- Ask for no fried onions: This is a direct way to cut calories without sacrificing the core components.
- Control the cheese: Request the cheese on the side or ask for less to reduce the fat content.
- Consider sharing: The portion size is very generous, so splitting the meal with a dining companion can make it a more manageable option.
- Choose lighter sides: Instead of adding more high-calorie items like extra biscuits and gravy, opt for lighter sides like sliced tomatoes or fruit.
The Takeaway
Cracker Barrel's Steak and Egg Hash Brown Casserole is a hearty, protein-packed breakfast that delivers a significant amount of calories, fat, and sodium. While it is a satisfying meal, it's important for diners to be aware of its nutritional profile, especially if they are monitoring their intake. By understanding the calorie count and considering simple modifications, it's possible to enjoy the flavor with more awareness of the dietary impact. For complete nutritional information on all menu items, you can always consult the official Cracker Barrel nutrition and allergy guide.
Conclusion
In conclusion, the Cracker Barrel Steak and Egg Hash Brown Casserole typically contains between 1030 and 1080 calories per serving. This large count is driven by a combination of rich ingredients, including a double portion of hash browns, sirloin steak, scrambled eggs, and cheese. While delicious, its high caloric density means it should be enjoyed with moderation or customized to reduce the overall fat and sodium intake. Knowing the nutritional facts allows you to enjoy your meal while staying aligned with your health goals.
