Navigating the Cracker Barrel Menu for Keto Success
Eating keto at a restaurant famous for biscuits, gravy, and corn muffins might seem impossible, but with the right approach, you can enjoy a delicious and satisfying meal. The key is to focus on simple, whole foods and be proactive with your modifications. Here’s a comprehensive look at the Cracker Barrel menu through a keto lens.
Keto-Friendly Breakfast Options
Cracker Barrel's all-day breakfast menu offers several excellent choices for those on a keto diet. The foundation of your meal should be eggs and meat, with high-carb sides removed.
- Old Timer’s Breakfast: Request two or three scrambled eggs and your choice of meat (bacon or sausage patties). Ask for no biscuits, hashbrown casserole, or grits. You can ask for a side of sliced tomatoes as a low-carb alternative.
- Sunrise Sampler: Similar to the Old Timer's, you can get the scrambled eggs, bacon, and sausage. Be sure to decline the pancakes, fried apples, and hashbrown casserole.
- Meat Choices: Both the thick-sliced bacon and sausage patties are great keto choices. Just avoid the Country Ham, as it often has added sugar. Always check with your server about potential glazes or marinades.
- Side Items: Instead of the standard carb-heavy sides, ask for grilled pork chops (no gravy) or a side of meat for extra protein and fat.
Lunch and Dinner Keto Entrees
For lunch and dinner, focus on the grilled and roasted meats. Avoid anything breaded, battered, or covered in sugary sauces.
- Grilled Chicken Tenderloin: A fantastic choice. The grilled chicken is a solid source of protein and is prepared simply. Confirm that no sugary marinade is used. Pair it with keto-friendly sides.
- Country Fried Steak (with modifications): If you can, ask for a plain, un-breaded steak. If that's not possible, choose a different option, as the breading makes this dish non-keto. Alternatively, the sirloin steak is an excellent, safe bet.
- Pork Chops: The grilled pork chops are typically a good option, free of breading. Always request them without any sweet glazes or sauces.
Keto-Friendly Side Swaps
This is where you save your meal from a carb overload. You must replace the standard biscuits, corn muffins, and hashbrown casserole with keto-compliant vegetables.
Best Side Choices:
- Fresh Steamed Broccoli: The safest and most reliable green vegetable option.
- Green Beans: Cracker Barrel's green beans are slow-cooked with bacon and onions, which may add a few extra carbs, but they are generally a great choice. Ask about added sugars if you are concerned.
- Side Salad: Hold the croutons and choose a simple, oil-based dressing like ranch or blue cheese, as long as it's low in sugar.
Comparison Table: Keto vs. Standard Cracker Barrel Orders
| Meal Type | Standard Order (High Carb) | Keto-Friendly Order (Low Carb) |
|---|---|---|
| Breakfast | Old Timer’s Breakfast with biscuits, hashbrown casserole, and grits. | Old Timer's with extra scrambled eggs and bacon, side of green beans (no hashbrowns, biscuits, or grits). |
| Lunch | Country Fried Steak with gravy, mashed potatoes, and macaroni & cheese. | Grilled Chicken Tenderloins, side salad with ranch (no croutons), and steamed broccoli. |
| Dinner | Homestyle Fried Chicken, three vegetable sides (including mac & cheese and corn). | Grilled Sirloin Steak, a side of green beans, and a side salad. |
Tips for Success and What to Avoid
- Be a Regular: If you are a repeat customer, they will know your order, and it's easier to get your requests right.
- Politely Customize: Always clearly state your needs to your server, such as “hold the biscuits and grits.” If in doubt, ask about the ingredients in a sauce or marinade.
- Avoid the Classics (Without Modifications): Steer clear of pancakes, biscuits, dumplings, mashed potatoes, macaroni and cheese, fried apples, and cornbread.
- Watch the Drinks: Stick to water, unsweetened iced tea, or black coffee. Sweet tea, sodas, and sugary lemonades are off-limits.
Conclusion: Cracker Barrel and Keto CAN Mix
Don't let your keto diet keep you from enjoying a meal at Cracker Barrel. By focusing on the readily available meats, eggs, and vegetable options and making simple, clear modifications, you can have a delicious and satisfying keto-friendly experience. Remember, the key is to be confident in your requests and to focus on the grilled and non-breaded options available on their extensive menu. It's all about making smart choices that align with your dietary goals. For more nutritional information, you can often find details on the official Cracker Barrel website.
