Nutrition Diet: What's the healthiest food at cracker Barrel?

October 17, 2025 •

4 min read

While many classic Cracker Barrel meals are known for being high in calories, fat, and sodium, it's entirely possible to make smart, healthy choices. Discover what's the healthiest food at cracker Barrel by navigating their menu with strategic picks and clever modifications to build a balanced, satisfying meal.

Quick Summary

This article explores the most nutritious items on the Cracker Barrel menu, highlighting lean protein entrees, low-calorie sides, and smart modifications to align your meal with health goals.

Key Points

Lean Protein Focus: Prioritize grilled entrees like chicken tenders or rainbow trout to maximize protein intake while minimizing fat.
Strategic Side Selection: Choose nutritious sides such as steamed broccoli, country green beans, or fresh seasonal fruit over richer, heavier options.
Mindful Condiments: Always request dressings, sauces, and toppings on the side to control portions and reduce hidden calories and sodium.
Healthy Breakfast Alternatives: Opt for the Egg Sandwich with a fruit side or the Apple n' Cinnamon Oatmeal for a balanced and lighter start to your day.
Leverage Resources: Consult the official Cracker Barrel nutrition information online to confidently choose a meal that fits your dietary needs.
Customize Your Order: Don't hesitate to ask for modifications, such as grilled instead of fried, to create a healthier version of a classic favorite.

Navigating a comfort food menu can be a challenge for anyone aiming to eat healthily. Cracker Barrel is a beloved restaurant known for its homestyle cooking, but this often comes with a hefty side of calories, fat, and sodium. Fortunately, by understanding the menu and knowing what to look for, you can craft a delicious and nutritious meal that fits your dietary needs without sacrificing the nostalgic experience.

Lean Proteins: The Foundation of a Healthy Meal

Focusing on lean protein is key to building a balanced and satiating meal. At Cracker Barrel, this means prioritizing grilled over fried options. Several choices stand out for their high protein content and lower fat profiles.

Smoky Southern Grilled Chicken: This is a top-tier choice for its lean protein. One chicken breast is a low-calorie option and provides a significant protein boost without the breading and added fats of its fried counterpart. Paired with healthy sides, it's a complete meal.
Lemon Pepper Grilled Rainbow Trout: Fish is an excellent source of lean protein and omega-3 fatty acids. This grilled trout offers a generous amount of protein with a flavor-packed, yet relatively low-sodium seasoning. It's an excellent heart-healthy main course.
Grilled Catfish Fillets: For a seafood option with a kick, the spicy grilled catfish is a great choice. With two fillets, it is still a low-calorie, high-protein meal, as long as it is ordered grilled rather than breaded and fried.
Grilled Chicken Tenderloins: Available on both the adult and kids' menus, the grilled tenders are a high-protein, low-carb option. They provide a satisfying and simple meal, especially when paired with vegetable sides.

Smart Sides: The Supporting Cast

Side dishes can easily add an excessive amount of calories and fat to your meal. At Cracker Barrel, selecting the right country sides is a crucial part of eating healthily. Opt for these options to boost nutrients without overloading on fat.

Fresh Steamed Broccoli: One of the best options on the menu, this side offers low calories and is packed with fiber and vitamins.
Country Green Beans: A classic homestyle choice, the green beans are a decent option, though they are cooked with country ham. For strict vegetarians or vegans, it's important to note this.
Pinto Beans: These legumes are a great source of fiber and plant-based protein. When choosing pinto beans, be mindful of the added sodium from the ham used in cooking.
Fresh Seasonal Fruit: A sweet and naturally low-calorie side that's an excellent way to add vitamins and fiber to your meal.
Vegetable Plate: If you want to make a full meal of it, the vegetable plate allows you to pick four healthy sides for a vegetarian-friendly option.

Healthier Breakfasts and Lighter Fare

Cracker Barrel serves breakfast all day, and there are several ways to enjoy it without overindulging.

Egg Sandwich: This simple meal features two eggs on sourdough bread with tomato, offering a good protein content for a reasonable calorie count. Pair it with a fruit side instead of richer options.
Homestyle Grilled Chicken Salad: This entree salad features smoky grilled chicken, fresh greens, and vegetables. To keep it healthy, ask for dressing on the side and skip the cheese and croutons.
Vegetable Soup: A warming and low-calorie choice, the vegetable soup bowl is packed with fiber and nutrients. A single bowl can make a light and satisfying meal.

Making Smart Choices at Cracker Barrel

Request dressings and sauces on the side: This gives you complete control over how much you add to your meal, saving you from a significant amount of excess calories and sodium.
Avoid fried items: This is the golden rule. Swapping fried tenders for grilled, or fried catfish for grilled, will instantly make your meal healthier.
Review the nutrition guide: For precise dietary information, it's best to check Cracker Barrel's official nutrition guide online before you order.

Comparison of Healthy vs. Less-Healthy Choices


Meal Item	Healthy Choice	Less-Healthy Counterpart	Key Nutritional Differences
Chicken	Grilled Chicken Tenders	Hand-Breaded Fried Chicken Tenders	Significantly lower in calories, fat, and sodium.
Fish	Lemon Pepper Grilled Trout	Fried Catfish	Grilled option is lower in saturated fat and calories, richer in omega-3s.
Salad	Homestyle Grilled Chicken Salad (modified)	Homestyle Chicken Salad with Fried Chicken	Avoiding fried chicken and heavy dressing drastically reduces calories and fat.
Breakfast	Egg Sandwich with Fruit	Stuffed Cheesecake Pancake Breakfast	Drastically lower in sugar, saturated fat, and sodium.
Side	Fresh Steamed Broccoli	Loaded Hashbrown Casserole	Far fewer calories, no saturated fat, and significantly less sodium.

Conclusion: Navigating Comfort Food with Confidence

Even in a restaurant renowned for rich, homestyle comfort food, it is possible to make healthy and nutritious choices. The key is to select lean proteins, prioritize fresh vegetables and fruits as sides, and be mindful of high-fat, high-sodium additions like creamy sauces and fried coatings. By applying these simple strategies, you can enjoy a delicious meal at Cracker Barrel that aligns with your wellness goals.

For more detailed nutritional information, consult the official Cracker Barrel nutrition and allergen guide.

Frequently Asked Questions

Yes, while the menu features many rich, comfort-food options, you can eat healthily by choosing grilled entrees, low-calorie vegetable sides, and making smart modifications to your order.

The grilled entrees, such as the U.S. Farm-Raised Grilled Catfish or the Grilled Chicken Tenderloins, are among the best low-calorie, high-protein options on the menu.

For healthier sides, opt for fresh steamed broccoli, country green beans, fresh seasonal fruit, or pinto beans. These provide fiber and nutrients without excessive fat or calories.

To make a salad healthier, choose the Homestyle Grilled Chicken Salad and ask for the dressing on the side. You can also omit toppings like cheese and croutons to further reduce calories.

Yes, good breakfast options include the Egg Sandwich with a side of fresh fruit, the Country Morning Breakfast (eggs and grits), or the Apple n' Cinnamon Oatmeal.

To reduce sodium, choose grilled instead of fried items and avoid adding extra seasoning or sauces. You can also request that less salt be used during preparation for dishes made to order.

Cracker Barrel provides a detailed nutrition and allergen guide on its official website, which you can check before ordering to see specific calorie, fat, and sodium counts.