Navigating the menu at a comfort-food restaurant can be challenging when following a ketogenic lifestyle, but Cracker Barrel offers several options that can be adapted to fit your needs. The key is to know what to order, what to avoid, and what substitutions to request to keep your carb count low and your meal satisfying. By focusing on grilled proteins and low-carb side dishes, you can enjoy a hearty, home-style meal without compromising your diet.
Keto Breakfast at Cracker Barrel
Breakfast is served all day, and it's one of the easiest meals to customize for keto at Cracker Barrel. The primary goal is to stick with eggs, meats, and low-carb sides while omitting all bread products, pancakes, and grits.
How to Order Your Keto Breakfast:
- The Old Timer's Breakfast: Order two farm-fresh eggs cooked to your liking along with a choice of Thick-Sliced Bacon or Smoked Sausage Patties. Simply ask for no biscuits and no grits.
- A La Carte: If you want more flexibility, you can build your own plate. Order two or three eggs and a double portion of bacon or sausage. This provides a high-protein, high-fat meal to start your day.
- Omelets: While not a standard menu item, you can inquire about getting a custom omelet with cheese, bacon, or sausage. Confirm that no flour is added to the eggs during preparation.
- Side Substitutions: Replace the standard carb-heavy sides with low-carb options. Ask for a side of steamed broccoli or turnip greens instead of hashbrown casserole or grits. You can also request a side of sliced tomatoes.
Lunch and Dinner Keto-Friendly Entrees
The lunch and dinner menu also offers plenty of possibilities for keto dining. The best strategy is to focus on the grilled or roasted meat options and avoid any fried or breaded items.
- Grilled Sirloin Steak: A lean and flavorful choice. Order without the buttery garlic sauce to reduce potential hidden carbs.
- Hamburger Steak: A great option for a classic meal. Ask for it without the brown gravy to keep it keto-friendly.
- Smoky Southern Grilled Chicken: Two grilled chicken breasts are a solid protein source. Ensure you request no sugary seasoning or glaze be added.
- Spicy Grilled Catfish: Another fantastic choice for protein. Order the grilled, unbreaded fillets.
- Lemon Pepper Grilled Rainbow Trout: This dish offers a delicious seafood option. Confirm no sugary glazes are used in the preparation.
Choosing the Right Low-Carb Sides
Selecting the correct sides is one of the most critical steps to maintaining ketosis at Cracker Barrel. Many of their country sides are surprisingly low-carb if ordered correctly.
- Country Green Beans: Often cooked with ham, these are a safe bet. Confirm they are not cooked with added sugar.
- Steamed Broccoli: A simple, fiber-rich side. Request it without butter or ask for a pat of real butter on the side.
- Turnip Greens: Similar to green beans, these are typically low-carb. Verify that no sugar is added during preparation.
- House or Mixed Green Salad: Order without croutons and use a keto-friendly dressing like Blue Cheese or Ranch on the side.
Comparison of Keto vs. Non-Keto Cracker Barrel Choices
To highlight the importance of smart substitutions, here is a comparison of typical Cracker Barrel orders and their keto-adapted versions.
| Item | Keto-Friendly Option | Carbs to Avoid |
|---|---|---|
| Breakfast Plate | Old Timer's with eggs, bacon/sausage, and two low-carb veggie sides | Biscuits, grits, hashbrown casserole, toast |
| Lunch Entree | Grilled Sirloin Steak with steamed broccoli and house salad (no croutons) | Steak with garlic sauce, any breaded or fried item like Country Fried Steak, fried sides |
| Burger | Barrel Cheeseburger, no bun, extra cheese and bacon, side salad | Hamburger bun, sugary sauces like BBQ, fries |
| Dinner Entree | Spicy Grilled Catfish with country green beans and turnip greens | Fried Catfish, hushpuppies, mashed potatoes |
Essential Hacks for Keto Success
- Ask Questions: Don't hesitate to ask your server about the preparation method, especially regarding added sugars in vegetables or sauces.
- Dressings and Sauces on the Side: Always request dressings and sauces on the side to control your intake. Use your own dressing if needed.
- Water or Unsweetened Beverages: Stick to water, unsweetened iced tea, or black coffee. Avoid sugary drinks and sodas.
- Extra Fats: Don't be shy about asking for extra pats of real butter for your vegetables or cheese for your salad.
What to Avoid Completely
For the best results on your keto diet, completely avoid these high-carb items:
- Biscuits and cornbread
- Pancakes, waffles, and French toast
- Grits, mashed potatoes, and hashbrown casserole
- Any fried or breaded meats or side dishes
- Gravy, including Sawmill Gravy
- Fried Apples and all desserts
Conclusion: Enjoying Your Keto Meal at Cracker Barrel
With a bit of menu knowledge and strategic ordering, it is entirely possible to enjoy a satisfying and delicious meal at Cracker Barrel while staying in ketosis. The wide range of grilled meats and customizable vegetable sides means you don't have to sacrifice flavor for your dietary goals. By keeping it simple and focusing on whole foods, you can confidently navigate the menu and leave feeling full and on track. For further guidance on keto dining, you can refer to authoritative sources like WebMD.
WebMD provides useful information on how to eat keto at Cracker Barrel.
