Cracker Barrel is beloved for its nostalgic atmosphere and hearty, homestyle cooking, but this doesn't mean health-conscious diners are out of luck. With a bit of knowledge and smart ordering, it's possible to find and even customize nutritious meals. By focusing on lean proteins, vegetable-heavy sides, and mindful modifications, you can enjoy a satisfying meal that aligns with your dietary goals.
Healthiest Breakfast Options at Cracker Barrel
Starting your day right is easy with several excellent choices from the all-day breakfast menu. While pancakes and French toast can be high in calories and sugar, you have leaner, protein-rich alternatives.
- The Egg Sandwich: A solid, low-calorie breakfast option, featuring two eggs, sliced tomatoes, and mayonnaise on sourdough toast. For a more balanced meal, consider skipping the mayo and choosing a healthy side like fresh seasonal fruit instead of hashbrowns.
- The Good Morning Breakfast: This meal includes two scrambled egg whites, grits, fresh fruit, sliced tomatoes, and turkey sausage, offering a good balance of protein and lower calories. The turkey sausage is a leaner protein choice than traditional sausage patties or bacon.
- Apple n' Cinnamon Oatmeal: A warm and comforting choice, this oatmeal provides a moderate calorie count and is a good source of fiber, especially when compared to sugar-laden pancakes.
Nutritious Lunch and Dinner Entrees
For lunch or dinner, the key is to prioritize lean, grilled proteins and steer clear of fried or heavy cream-based dishes. Cracker Barrel's menu offers several lighter entrées under 500 calories.
- Lemon Pepper Grilled Rainbow Trout: This dish is a standout, offering a high amount of protein with a lower calorie count. The fish is rich in omega-3 fatty acids and is flavorful without heavy sauces.
- Smoky Southern Grilled Chicken: A grilled chicken breast is a classic lean protein. This version is flavorful and lower in fat and saturated fat than many other menu items. Pair it with healthy sides for a well-rounded meal.
- U.S. Farm-Raised Grilled Catfish: Another high-protein and relatively low-calorie fish option, the grilled catfish is a great way to enjoy a Southern staple without the extra fat from frying.
- Country Vegetable Plate: This customizable meal allows you to choose four of the country sides, making it a perfect option for vegetarians or those simply wanting to maximize their vegetable intake. Just be mindful that some sides are cooked with meat seasoning or butter.
Smart Choices for Sides and Soups
Sides at Cracker Barrel can quickly add unnecessary calories and fat, but many healthy options are available. The same applies to soups, where a cup can be a more prudent choice than a bowl with a full entrée.
- Recommended Sides: Focus on sides like steamed broccoli (35 calories), country green beans (80 calories), fresh seasonal fruit (60 calories), and pinto beans (170 calories). These provide valuable fiber and nutrients with minimal added fat.
- Soups: A bowl of Vegetable Soup is a light and nutritious appetizer or standalone meal, offering fiber and a low-calorie base. A cup of Chicken n' Dumplin Soup is another warm, lower-calorie alternative.
A Healthier Side-by-Side Comparison
Making the right choice sometimes comes down to a direct comparison. This table highlights how preparation method and side choice dramatically impact the nutritional profile of a meal.
| Item Category | Healthier Choice | Less Healthy Choice |
|---|---|---|
| Entrée Protein | Smoky Southern Grilled Chicken (380 cal) | Homestyle Fried Chicken Salad (850 cal) |
| Kids' Meal | Grilled Chicken Tenderloins with fresh fruit (140+ cal) | Mmmm Mac n' Cheese (540 cal) |
| Side Dish | Steamed Broccoli (35 cal) | Loaded Baked Potato (with toppings) |
| Dessert | Fresh Seasonal Fruit (50 cal) | Double Chocolate Fudge Coca-Cola Cake (high cal, fat) |
Tips for Customizing a Healthy Meal
Personalizing your order is the most effective strategy for managing your diet at Cracker Barrel. Small adjustments can have a big impact on a meal's total calories, fat, and sodium.
- Request dressings on the side: This gives you control over the amount of high-calorie, high-fat dressing used, especially with salads.
- Opt for grilled over fried: The difference in calories and fat between grilled and fried options can be substantial, as seen with the chicken tenders.
- Choose your sides wisely: As the table above shows, a vegetable-focused side can be a much healthier choice than starchy or fried alternatives.
- Drink smart: Stick to water, unsweetened iced tea, or black coffee instead of sugary soft drinks or lattes.
- Check nutritional info online: Cracker Barrel provides nutritional information on their website, allowing you to plan your meal and stay within your dietary goals before you even arrive. You can find it at Cracker Barrel Guest Relations.
Healthier Options for Kids
Even the kids' menu can be navigated for healthier choices. Instead of the high-fat Mac n' Cheese, opt for the Grilled Chicken Tenderloins paired with healthier sides. Combining the tenders with fresh seasonal fruit or steamed vegetables ensures a more balanced and nutritious meal for children.
Conclusion
Enjoying a nutritious diet while dining at a restaurant known for comfort food like Cracker Barrel is entirely possible. By making strategic choices and being mindful of preparation methods and portion sizes, you can create a satisfying meal that doesn't derail your health goals. Focusing on grilled proteins, fresh vegetables, and simple modifications allows you to savor the experience while keeping nutrition in check. The healthiest choice at Cracker Barrel is often a combination of smart decisions and simple customizations, rather than a single menu item.
