Navigating the Cracker Barrel Menu for Healthier Choices
Cracker Barrel, a beloved Southern-style restaurant chain, is known for its homestyle comfort food and generous portions. While many of its dishes are high in calories, fat, and sodium, it is possible to eat mindfully and make smarter, healthier choices. By focusing on grilled proteins, customizing side dishes, and being aware of hidden calories, you can enjoy a satisfying meal that aligns with your health goals. The key is to leverage the official nutrition information provided by Cracker Barrel to make informed decisions.
Healthy Cracker Barrel Breakfast Options
Starting your day right at Cracker Barrel is all about prioritizing lean protein and complex carbohydrates while minimizing sugary and high-fat items. The "Wholesome Fixin's" section is your best bet for lighter fare.
Build-Your-Own Breakfast
One of the most versatile and healthiest options is the Build Your Own Homestyle Breakfast. Here's how to customize it for maximum nutrition:
- Protein: Choose two scrambled egg whites, a lean, low-calorie protein source. You can also opt for turkey sausage patties for another lighter protein choice.
- Sides: Pair your eggs with fresh seasonal fruit and sliced tomatoes instead of fried or starchy options. Coarse ground grits can be a decent choice, but be mindful of portion size.
- Avoid: Steer clear of pancakes, biscuits, and sawmill gravy, which are calorie-dense and high in carbohydrates.
Egg Sandwich
The Egg Sandwich, featuring two eggs, sliced tomatoes, and mayonnaise on seared sourdough bread, is another solid option. To make it even healthier, ask for it without the mayonnaise and pair it with fresh fruit or steamed broccoli as a side instead of higher-fat breakfast sides.
Healthy Lunch and Dinner Entrees
For lunch or dinner, the focus shifts to grilled, unbreaded proteins and sensible sides. Look for options on the "Wholesome Fixin's" menu or customize regular menu items.
Grilled Chicken Entrees
The Smoky Southern Grilled Chicken is a fantastic choice, providing a generous 58 grams of protein with only 280 calories before sides. Another great option is the Grilled Chicken Tenders, which offer 48 grams of protein and are low in fat and calories compared to their fried counterparts.
Fish Entrees
Grilled fish is a lean and healthy protein source. The Lemon Pepper Grilled Rainbow Trout is a standout option, featuring two fork-tender fillets with a light seasoning. The Grilled Catfish fillets are also an excellent, protein-packed choice.
Meatloaf
For a hearty classic, the Meatloaf is under 500 calories on its own. While it can be high in sodium, controlling your side choices can help keep the overall meal balanced.
The Best Side Dishes
Choosing the right sides is critical for a healthy meal at Cracker Barrel. Many of the traditional "Country Sides" are high in fat and calories, but several vegetable-based options are much lighter.
- Steamed Broccoli: A low-calorie and nutrient-rich side that adds fiber and vitamins.
- Country Green Beans: These are a solid, low-calorie choice, though they are seasoned with country ham.
- Turnip Greens: Simmered with country ham, these are a good source of vitamins and fiber.
- Pinto Beans: A plant-based protein and fiber powerhouse.
- Fresh Fruit: A simple, sweet, and vitamin-packed side.
- Side Salad (no croutons): A great starter or side, but ask for dressing on the side and skip the croutons.
Ordering Hacks for a Healthier Meal
Beyond selecting specific items, a few strategies can help you maintain your health goals while dining.
- Ask for Sauces on the Side: Gravies, dressings, and special sauces can add hundreds of calories and grams of sugar. Always ask for these on the side and use them sparingly.
- Request Grilled, Not Fried: Opt for grilled chicken or fish whenever possible, as frying and breading add significant fat and calories.
- Create Your Own Veggie Plate: If you want to focus on plant-based options, the Country Vegetable Plate lets you choose four vegetable sides for a customizable and healthy meal.
- Drink Smarter: Avoid sugary beverages like sweet tea, soda, and flavored lemonades. Stick to water, unsweetened iced tea, or black coffee.
- Look for the "Wholesome Fixin's" Label: This section of the menu is curated for lighter meals, making your choices simpler.
High-Calorie Items to Avoid
To successfully choose a healthy meal, it's equally important to know what to skip. Items to avoid or significantly reduce include:
- Fried Foods: Country Fried Steak, Fried Chicken, Fried Catfish, and French Fries.
- Creamy Casseroles: Loaded Hashbrown Casserole and Loaded Baked Potatoes.
- Sugary Sides and Desserts: Biscuits, Fried Apples, Pancakes with Syrup, and any of the rich cobblers or cakes.
- Gravies: Sawmill and brown gravies are high in sodium and fat.
Healthier Meal Comparison Table
| Item | Preparation | Calories (approx.) | Protein (approx.) | Notes |
|---|---|---|---|---|
| Grilled Chicken Tenders | Grilled, not breaded | 320 (before sides) | 48g | High protein, low fat. Pair with veggie sides. |
| Homestyle Chicken | Hand-breaded, deep-fried | 860 (before sides) | 48g | High in calories and fat due to breading and frying. |
| Lemon Pepper Trout | Lightly seasoned, grilled | 410 (before sides) | 43g | Healthy fat source, great protein. Pair with veggie sides. |
| Fried Catfish | Cornmeal crusted, fried | 830 (before sides) | 38g | Significantly more calories and fat from frying. |
| Good Morning Breakfast | Eggs, turkey sausage, fruit | 300 | 27g | One of the lowest-calorie breakfast options. |
| Momma's Pancake Breakfast | Three pancakes, eggs, meat | 700+ | Varies | Very high in carbs and sugar, especially with syrup. |
Conclusion: Mindful Eating at Cracker Barrel
Cracker Barrel can absolutely be a place for a healthy meal, even with its traditional Southern menu. The secret is to be mindful of your choices and make simple substitutions. Prioritizing lean, grilled proteins, filling your plate with vegetable-based sides, and requesting sauces and dressings on the side are your best strategies. By avoiding the deep-fried and sugar-laden items, you can enjoy the classic comfort and hospitality of Cracker Barrel without compromising your wellness goals. For specific dietary requirements or allergies, always consult the official Cracker Barrel nutritional information and inform your server.
