Cracker Barrel is known for its classic Southern comfort food, which often comes with a generous serving of butter, gravy, and fried goodness. However, the restaurant has also expanded its menu to include lighter, healthier choices, some of which are even highlighted with a "Tasty Alternative" icon. By understanding the menu and making smart swaps, you can enjoy a delicious meal that aligns with your health goals.
Healthiest Entrées for Lunch and Dinner
When it comes to main courses, the key is to prioritize lean protein and avoid fried items. Cracker Barrel offers several grilled options that fit the bill and deliver a high protein count for satiety without the excess calories and fat.
The Healthiest Choice: Grilled Catfish
The U.S. Farm-Raised Catfish Fillet, especially when prepared grilled, consistently ranks among the healthiest entrées. A serving provides a lean source of protein and heart-healthy fats, especially compared to its deep-fried counterpart. To maximize its nutritional value, order it spicy grilled and pair it with healthier sides like steamed broccoli or country green beans.
Other Lean Protein Options
- Lemon Pepper Grilled Rainbow Trout: Another excellent fish choice, the trout is rich in omega-3 fatty acids and is prepared with a flavorful lemon pepper seasoning. Pair it with a fresh vegetable side for a well-rounded meal.
- Smoky Southern Grilled Chicken: This chicken breast is a high-protein, low-carb option. It’s a great base for a filling meal when combined with a salad or steamed vegetables.
- Grilled Chicken Tenders: The grilled tenders are a significant improvement over the fried version, offering a lean protein source. Be mindful of the sauces, as some can be high in calories and sodium.
Building a Healthy Breakfast at Cracker Barrel
For breakfast, it’s all about building your own plate with mindful choices. While pancakes and sausage can be tempting, several options offer a nutritious start to your day.
Healthiest Breakfast Combination
- Country Morning Breakfast: This meal, with two eggs (choose egg whites to reduce fat) and grits, is a low-calorie way to get your day started. You can enhance it with fresh fruit instead of starchy sides.
- Egg Sandwich: The egg sandwich, featuring two eggs, tomato, and mayo on toast, is a lower-sodium breakfast option. Pairing it with fresh fruit instead of hashbrowns makes it a much healthier choice.
The Role of Sides in Healthy Eating
The selection of sides at Cracker Barrel can drastically change the nutritional profile of your meal. Many classic vegetable sides, like green beans and turnip greens, are cooked with meat seasoning, which can add hidden fat and sodium. Choosing carefully is essential.
Best Side Dish Choices
- Steamed Broccoli: With just 35 calories and minimal fat, steamed broccoli is arguably the healthiest side on the menu. It provides essential fiber and vitamins.
- Fresh Seasonal Fruit: A naturally sweet and nutrient-dense option, fresh fruit is a perfect low-calorie side for any meal.
- Country Green Beans: These are a healthier choice than many other vegetable preparations, offering fiber without excessive calories or fat.
Table: Healthy vs. Unhealthy Cracker Barrel Items
| Item Type | Healthier Choice | Nutritional Stats (approx.) | Less Healthy Alternative | Nutritional Stats (approx.) |
|---|---|---|---|---|
| Entrée | Grilled Catfish Fillet | 260 cal, 11g fat, 38g protein | Southern Fried Chicken | 1,640 cal, 100g fat, 108g protein |
| Breakfast | Country Morning Breakfast (Egg Whites + Grits) | ~240 cal, 12g fat, 12g protein | Pecan Pancakes with Syrup | 1,000+ cal (with sides) |
| Side | Fresh Steamed Broccoli | 35 cal, 0g fat, 4g protein | Loaded Hashbrown Casserole | 350 cal (loaded with bacon/cheese) |
| Side | Fresh Seasonal Fruit | 60 cal, 0g fat | Fried Apples | 170 cal, 6g fat |
| Salad | Homestyle Grilled Chicken Salad (without croutons/creamy dressing) | ~470 cal (pre-dressing) | Homestyle Chicken Salad with Fried Chicken | 850 cal (pre-dressing) |
Tips for Making Healthy Choices at Cracker Barrel
Making healthy modifications is essential for dining at a homestyle restaurant. A few simple requests can significantly reduce the calories, fat, and sodium in your meal without sacrificing flavor.
- Order Sauces on the Side: Request all dressings, gravy, and sauces on the side to control how much you use. This is especially important for salads and grilled items.
- Focus on Protein and Veggies: Build your meal around lean protein options like grilled fish or chicken and pair them with multiple vegetable sides.
- Watch the Sodium: Be aware that many Cracker Barrel items, including vegetable sides cooked with meat seasonings, can be high in sodium. Consider ordering lower-sodium sides like plain grits or fresh fruit.
- Check the Nutritional Information: Cracker Barrel provides detailed nutritional and allergen guides on its website. Reviewing this information before you go can help you plan your meal and make informed decisions.
Conclusion
While Cracker Barrel's reputation for Southern comfort food is well-deserved, it doesn't mean you have to abandon your healthy eating habits. The grilled U.S. Farm-Raised Catfish Fillet, paired with fresh steamed broccoli, stands out as one of the healthiest and most well-rounded choices on the menu. By focusing on lean protein, choosing low-calorie vegetable sides, and being mindful of sauces and preparations, you can enjoy a satisfying and nutritious meal while dining out. The key is to be proactive and make intentional choices that support your wellness goals.
Key Takeaways:
- Grilled Catfish is a top contender for the healthiest entree. It provides lean protein with a modest calorie count, especially when ordered spicy grilled.
- Prioritize lean grilled meats like chicken or fish. Options such as the Smoky Southern Grilled Chicken and Lemon Pepper Grilled Rainbow Trout are excellent choices.
- Steamed Broccoli is the healthiest side dish. It is extremely low in calories and high in fiber. Fresh seasonal fruit is another healthy side option.
- Avoid fried and breaded items, rich sauces, and heavy dressings. Opting for grilled preparations and requesting sauces on the side reduces calories, fat, and sodium.
- Customize your meal by swapping out high-calorie sides. Replacing staples like hashbrown casserole with vegetable sides or fresh fruit can significantly improve the meal's nutritional value.
- Even healthy-sounding vegetable sides can have hidden ingredients. Some vegetables are cooked with meat seasonings, so check the nutritional information if you are vegetarian or watching your sodium intake.
- Build a healthy breakfast with egg whites, grits, and fresh fruit. These ingredients provide a balanced and lower-calorie way to start your day compared to high-sugar and high-fat options.
FAQs
Q: Is the grilled catfish at Cracker Barrel healthy? A: Yes, the U.S. Farm-Raised Catfish Fillet is one of the healthiest options, especially when ordered spicy grilled. It is low in calories and high in protein compared to most other entrees.
Q: What is the lowest-calorie side dish at Cracker Barrel? A: Fresh Steamed Broccoli is the lowest-calorie side dish, containing only 35 calories per serving, along with fresh fruit which is also a very low-calorie side.
Q: Are Cracker Barrel's vegetable sides vegetarian? A: Not all of them. Many of Cracker Barrel's traditional vegetable sides, such as country green beans and turnip greens, are prepared with meat seasoning and are not suitable for strict vegetarians or vegans.
Q: Can I get a healthy breakfast at Cracker Barrel? A: Yes, you can build a healthy breakfast by choosing items like the Country Morning Breakfast (two eggs and grits) or the Egg Sandwich, and substituting high-calorie sides with fresh fruit.
Q: How can I reduce the sodium in my Cracker Barrel meal? A: To reduce sodium, opt for grilled rather than fried entrees, choose fresh fruit or steamed broccoli as sides, and ask for sauces and dressings on the side.
Q: Is the Homestyle Grilled Chicken Salad a healthy option? A: It can be, but you must be careful with the additions. Order it without croutons and with a lighter dressing like Balsamic Herb Vinaigrette on the side to make it a healthier choice.
Q: What beverages are the healthiest to order? A: Unsweetened iced tea, black coffee, or water are the healthiest beverage options. Avoid high-sugar sodas and lemonade, and be mindful of calorie-dense lattes.
