Navigating a Southern Comfort Menu for Healthier Choices
Cracker Barrel is renowned for its classic Southern homestyle cooking, which often includes fried foods, rich gravies, and large portions. While these dishes are comforting, they can be high in calories, sodium, and saturated fat. However, with a bit of menu savvy, you can easily find satisfying and nutritious meals that align with your health and wellness goals. The key is to focus on lean proteins, vegetable-based sides, and strategic modifications.
Best Bets for a Healthy Cracker Barrel Breakfast
Starting your day right is crucial, and Cracker Barrel offers several options that won't derail your diet. Avoiding the high-sugar pancakes and syrupy treats is the first step.
- Good Morning Breakfast: This customizable option is a standout, featuring two scrambled egg whites, coarse ground grits, fresh seasonal fruit, and sliced tomatoes. It offers a balanced mix of protein, fiber, and vitamins while keeping calories and fat in check.
- Egg Sandwich: For a quick and easy breakfast, the Egg Sandwich with two farm-fresh eggs on toasted sourdough with tomato is a solid choice. Ask for it without mayonnaise to reduce fat and calories, and pair it with a side of fresh fruit.
- Apple n' Cinnamon Oatmeal: A warm and filling choice, this can satisfy a craving for something sweet without the high calorie count of pancakes. Just be mindful of any added sweeteners.
Lean Protein Entrees for Lunch and Dinner
For your main meal, concentrating on grilled or baked proteins is the most effective strategy for healthier dining. Cracker Barrel's menu includes several such options under its "Wholesome Fixin's" and Country Dinner Plate sections.
- U.S. Farm-Raised Grilled Catfish: This is frequently cited as one of the healthiest and most flavorful options. The spicy grilled preparation is lean, packed with protein, and contains healthy omega-3 fatty acids. Opt for this over the fried version.
- Smoky Southern Grilled Chicken: This is another excellent choice for a lean protein source. With a reasonable calorie count and high protein content, it's a great foundation for a nutritious meal.
- Grilled Chicken Tenders (Kids' Menu): Don't overlook the kids' menu for a smaller, portion-controlled serving of grilled chicken tenders. This is a perfect way to get lean protein without the extra calories from larger entrees.
Choosing the Best Sides to Complete Your Meal
Side dishes can significantly impact the overall healthiness of your meal. Many of Cracker Barrel's classic "Country Sides" are high in fat and calories, but several low-calorie, vegetable-rich alternatives are available.
- Steamed Broccoli: At just 35 calories per serving, this is a top choice for a fibrous, low-calorie side.
- Country Green Beans: Cooked with country ham, these flavorful beans are a good vegetable option, though mindful diners should note the ham seasoning.
- Fresh Seasonal Fruit: A sweet and refreshing side that provides vitamins and fiber without added fats.
- House Salad (no croutons, dressing on the side): A simple salad provides fresh greens. To keep it light, ask for no croutons and use a lower-calorie dressing like Balsamic Herb Vinaigrette sparingly.
Comparison Table: Healthy vs. Unhealthy Choices
This table highlights the stark differences between a healthy option and its less nutritious counterpart at Cracker Barrel.
| Item Category | Healthier Choice (Example) | Less Healthy Choice (Example) | Nutritional Impact |
|---|---|---|---|
| Entree | U.S. Farm-Raised Grilled Catfish (260 cal) | Southern Fried Chicken (1,640 cal) | The fried chicken has over six times the calories, much higher fat, and significantly more sodium. |
| Side Dish | Steamed Broccoli (35 cal) | Loaded Hashbrown Casserole (560+ cal) | The loaded casserole adds a huge calorie and fat bomb compared to a simple, steamed vegetable. |
| Breakfast | Good Morning Breakfast (300 cal) | Stuffed Cheesecake Pancake Breakfast (1,000+ cal) | This is a drastic difference, showcasing how sweet breakfast items can quickly exceed an entire meal's calorie allowance. |
| Salad | Homestyle Grilled Chicken Salad (without dressing, 470 cal) | Fried Chicken Salad (without dressing, 850 cal) | The difference lies in the protein preparation—fried adds significant calories and fat. |
Tips for Ordering Healthier at Cracker Barrel
Beyond specific menu items, a few strategies can help you maintain your diet while enjoying a meal out:
- Ask for Sauces on the Side: Many dishes come with calorie-heavy sauces or gravies. By asking for these on the side, you control how much you use.
- Substitute Sides: Don't hesitate to swap out heavier sides like Mac 'n Cheese or French Fries for healthier options like steamed broccoli or fresh fruit.
- Watch the Biscuits: The complimentary biscuits and corn muffins can add significant calories, fat, and sodium. Consider passing on them, especially if you have an entree and sides.
- Hydrate with Water: Opt for water or unsweetened iced tea instead of sweet tea, lemonade, or sodas to save hundreds of calories.
- Utilize the Wholesome Fixin's Menu: Cracker Barrel provides a dedicated menu of lighter fare, which is a great place to start your search.
Conclusion
While Cracker Barrel is a destination for indulgent, homestyle food, it's entirely possible to find a nutritious and satisfying meal. By focusing on grilled lean proteins like the U.S. Farm-Raised Grilled Catfish or Smoky Southern Grilled Chicken, and pairing them with low-calorie, vegetable-based sides like steamed broccoli and a side salad, you can enjoy a wholesome dining experience. Understanding menu modifications and being mindful of add-ons are the keys to a healthier visit. Ultimately, the healthiest option is the one you customize to fit your dietary needs. For official nutrition information, check Cracker Barrel's website.
Key Takeaways for Healthy Cracker Barrel Dining
- Prioritize Grilled Entrees: Lean grilled proteins like catfish, trout, or chicken are the healthiest options compared to fried alternatives.
- Choose Wholesome Sides: Stick to steamed broccoli, fresh fruit, or a house salad with light dressing to minimize calories and fat.
- Build a Better Breakfast: The Good Morning Breakfast with egg whites, grits, and fruit is a low-calorie, balanced way to start the day.
- Order Sauces on the Side: Control your intake of high-calorie, high-sodium sauces and gravies by asking for them on the side.
- Don't Forget About Portion Control: Consider ordering from the kids' menu for a smaller, healthier portion of a favorite like grilled chicken tenders.
- Substitute and Customize: Cracker Barrel is flexible. Swap heavy sides for lighter ones and ask for substitutions to meet your dietary needs.
Frequently Asked Questions
Q: Is Cracker Barrel's grilled chicken healthy? A: Yes, the Smoky Southern Grilled Chicken is a very healthy choice, offering a high-protein, low-fat entree that can be paired with nutritious sides.
Q: What are the best low-calorie sides at Cracker Barrel? A: Steamed Broccoli (35 cal), Country Green Beans (80 cal), and Fresh Seasonal Fruit (60 cal) are among the best low-calorie side options.
Q: Can I have a healthy breakfast at Cracker Barrel? A: Absolutely. The Good Morning Breakfast, featuring scrambled egg whites, grits, and fruit, is a balanced and low-calorie way to enjoy breakfast.
Q: How can I reduce the sodium in my Cracker Barrel meal? A: To lower sodium, choose grilled entrees over fried or cured meats. Opt for steamed veggies as sides and avoid items cooked with country ham or served with heavy, salty gravies.
Q: What should I avoid when trying to eat healthy at Cracker Barrel? A: Avoid fried items, biscuits and gravy, high-sugar desserts, and sweet beverages. Also, be mindful of creamy dressings and heavy side dishes like the Loaded Hashbrown Casserole.
Q: Is the Lemon Pepper Grilled Rainbow Trout a good option? A: Yes, the Lemon Pepper Grilled Rainbow Trout is another excellent lean protein choice, rich in omega-3s and relatively low in calories and sodium.
Q: How do I find the nutritional information for Cracker Barrel's menu? A: Cracker Barrel provides detailed nutritional and allergen information on its official website, which can be found in the footer or under a dedicated menu section.
