Nutrition Diet: What's the healthiest thing to eat at Cracker Barrel?

October 30, 2025 •

4 min read

According to Cracker Barrel's own blog, healthy eating isn't just possible, it's delicious, with numerous options under 500 calories. Finding the answer to what's the healthiest thing to eat at Cracker Barrel? requires a mindful approach, focusing on lean proteins, vegetable-based dishes, and smart substitutions.

Quick Summary

This guide covers the most nutritious and customizable meals available at Cracker Barrel. Learn how to identify healthier breakfast choices, lean protein dinners, and the best side dishes to balance your comfort food cravings with your nutritional goals.

Key Points

Choose Lean Proteins: Select grilled options like chicken, fish, or sirloin steak from the "Wholesome Fixin's" menu over fried dishes.
Prioritize Vegetables: Opt for fresh steamed broccoli, green beans, or the Country Vegetable Plate as your sides to maximize nutrient intake and minimize calories.
Customize Your Order: Ask for sauces and dressings on the side, limit butter, and choose vinaigrettes to control calories, fat, and sodium.
Build a Healthier Breakfast: Create a nutritious start with egg whites, multigrain toast, and fresh fruit instead of high-calorie pancakes or casseroles.
Be Aware of Sodium: Recognize that even some vegetable sides can contain meat seasonings, so clarify preparation methods, especially if on a low-sodium diet.

Cracker Barrel is a beloved institution, known for its hearty, homestyle Southern cooking and welcoming atmosphere. For those focused on a nutrition diet, the menu might seem daunting, but it's entirely possible to enjoy a satisfying and healthy meal. By making informed decisions and smart modifications, you can navigate the menu and find options that align with your health goals, whether you are counting calories, watching sodium intake, or simply seeking balanced nutrition.

Starting Your Day Right: Healthy Breakfast Options

For breakfast, Cracker Barrel offers several options that can be customized for better nutrition. Instead of the high-calorie pancakes and sausage, consider these alternatives:

The Build Your Own Homestyle Breakfast: This customizable option is a game-changer. Order two egg whites, sliced tomatoes, and a side of fresh seasonal fruit. The combination of high-protein egg whites and low-calorie fruit is a great way to start the day.
Oatmeal: The apple n' cinnamon oatmeal is a warm and comforting choice that is far healthier than a stack of pancakes. Ask for it without added sugar and with a side of fresh fruit for natural sweetness.
Grilled Chicken and Eggs: You can order grilled chicken tenders alongside your choice of eggs for a high-protein, lower-carb breakfast. Just be mindful of preparation methods and ask for eggs prepared with minimal butter.

The Wholesome Fixin's Menu

For lunch and dinner, the “Wholesome Fixin’s” menu is your best friend. This section is specifically designed for lighter, more health-conscious diners, with many entrees under 500 calories. Some of the standout items include:

Smoky Southern Grilled Chicken: This is one of the best choices you can make. With 380 calories and a high protein count, it's a solid main course.
Lemon Pepper Grilled Rainbow Trout: Seasoned and grilled, this is another lean protein option that is lower in calories than fried alternatives.
U.S. Farm-Raised Spicy Grilled Catfish: A flavorful, low-calorie, and high-protein option that offers the taste of the South without the heavy frying.
Homestyle Grilled Chicken Salad: With a base of fresh greens and a lean protein topping, this salad is a good bet. Just remember to ask for the dressing on the side and use it sparingly. The Balsamic Herb Vinaigrette is a lower-calorie dressing option.

Selecting the Best Sides

The sides are often where hidden calories and fat can sneak into your meal. Fortunately, Cracker Barrel has some excellent healthy side options:

Fresh Steamed Broccoli: At around 35-40 calories per serving, this is a top choice.
Fresh Seasonal Fruit: A naturally sweet and refreshing side that's low in calories.
Country Green Beans: These are a healthier vegetable choice, though they may be cooked with ham. It's wise to confirm the preparation method if you are vegetarian.
Pinto Beans or Turnip Greens: While containing meat seasonings, these offer fiber and nutrients.

When ordering, you can ask for your sides with no butter to cut down on unnecessary fat.

Customization and What to Avoid

To truly maximize the health benefits of your meal, customization is key. Request sauces and dressings on the side, choose grilled or baked items over fried, and opt for leaner proteins. Be mindful of the following high-calorie, high-sodium items:

Fried entrees, like Southern Fried Chicken
High-sodium sides, including Mac & Cheese and Hashbrown Casserole
Biscuits with gravy
Sweet beverages, like Old-Fashioned Lemonade

Comparison of Healthy vs. Less Healthy Options


Item Category	Healthier Choice	Less Healthy Option	Key Differences
Breakfast	Build Your Own (Egg Whites, Fruit)	Pecan Pancakes	Higher protein, lower carbs, and less added sugar.
Lunch/Dinner	Smoky Southern Grilled Chicken	Southern Fried Chicken	Lower calories, significantly less fat and sodium.
Seafood	Spicy Grilled Catfish	Fried Fish Fillets	Less fat from cooking oil and a lighter preparation.
Salad	Homestyle Grilled Chicken Salad (dressing on side)	Homestyle Chicken Salad with Fried Chicken	Less fat and calories, plus more nutrients from fresh greens.
Side	Fresh Steamed Broccoli	Loaded Baked Potato	Significantly lower calories and sodium, fewer added fats.

Putting It All Together: A Model Healthy Meal

So, what's a great example of a balanced meal? Consider this combination:

Main: Smoky Southern Grilled Chicken
Side 1: Fresh Steamed Broccoli
Side 2: A side salad with vinaigrette on the side

This meal provides a high-protein entree with nutrient-dense, low-calorie sides. Another excellent choice is the Lemon Pepper Grilled Rainbow Trout paired with two sides of fresh steamed broccoli and a cup of vegetable soup.

Conclusion

While Cracker Barrel is a destination for indulgent comfort food, it is not an all-or-nothing proposition for those on a nutrition diet. The answer to what's the healthiest thing to eat at Cracker Barrel? isn't a single item, but rather a strategy. By choosing from the "Wholesome Fixin's" menu, opting for grilled lean proteins, prioritizing steamed vegetables and fresh fruit, and customizing your order, you can enjoy a delicious and satisfying meal without derailing your health goals. It's all about making smart, mindful choices that add up to a balanced dining experience. For more nutritional details, check out the Cracker Barrel website.

Frequently Asked Questions

The Build Your Own Homestyle Breakfast, with two egg whites, sliced tomatoes, and a side of fresh seasonal fruit, is one of the lowest-calorie and most nutritious breakfast options.

Yes, the Homestyle Grilled Chicken Salad is a healthy choice, especially when you ask for the dressing on the side and use it sparingly. It is a good source of lean protein and fresh greens.

A great low-carb meal is the grilled sirloin steak with fresh steamed broccoli and a side salad (no croutons). This combination is low in carbohydrates while being high in protein and nutrients.

To reduce sodium, choose grilled entrees over fried ones, opt for steamed vegetables and fresh fruit as sides, and ask for dressings and sauces to be served on the side.

Some vegetable sides, like fresh steamed broccoli and country green beans, are healthy. However, many are cooked with meat seasonings, so it's important to clarify the preparation method, especially for vegetarians or those watching sodium intake.

For a healthier meal, you should avoid fried items, biscuits with gravy, loaded dishes (like the loaded hashbrown casserole), and high-sugar drinks.

Yes, both the Lemon Pepper Grilled Rainbow Trout and the Spicy Grilled Catfish are excellent, healthy seafood options that are lower in calories than their fried counterparts.