What is the Healthiest Thing at Cracker Barrel?

November 28, 2025 •

3 min read

According to nutrition experts, making mindful choices is key to finding a healthy meal at a restaurant known for its comfort food. Navigating a menu full of homestyle classics, you might wonder what is the healthiest thing at Cracker Barrel. The answer often lies in simple, grilled proteins and vegetable sides.

Quick Summary

Several menu items at Cracker Barrel offer nutritious options for breakfast, lunch, and dinner, including the grilled catfish and customizable 'Build Your Own Homestyle Breakfast.' Choosing grilled proteins and healthy sides like fresh steamed broccoli can significantly reduce calories, fat, and sodium.

Key Points

Choose Grilled Over Fried: Opt for lean, grilled protein sources like catfish or chicken tenders to drastically cut down on fat and calories.
Select Smart Sides: Pair your main dish with healthier sides such as fresh steamed broccoli, country green beans, or pinto beans.
Customize Your Breakfast: Use the 'Build Your Own Homestyle Breakfast' to combine egg whites, fruit, and multigrain toast for a low-calorie start.
Control Your Condiments: Ask for dressings, sauces, and gravies on the side to manage your intake of fats, sugar, and sodium.
Utilize the 'Wholesome Fixin's' Menu: Look for this section on the menu, as it highlights dishes that are 500 calories or less.
Rethink Your Beverage: Pass on high-sugar drinks like lemonade or sweet tea in favor of water, unsweetened tea, or black coffee.

Finding Healthier Options at Cracker Barrel

Cracker Barrel, known for its hearty, comforting Southern fare, can pose a challenge for those aiming for a healthy meal. However, with a bit of menu savvy and a focus on grilled proteins and low-calorie sides, you can find satisfying and nutritious options. The key is to look for meals under the 'Wholesome Fixin's' menu section or customize a classic by opting for non-fried preparations and fresh vegetables.

Best Breakfast Choices

For the first meal of the day, skipping the sugary pancakes and fried meats is the best strategy. The 'Build Your Own Homestyle Breakfast' is your best friend, allowing for customization that aligns with dietary goals.

Custom Breakfast: Combine two scrambled egg whites with multigrain toast, sliced tomatoes, and a side of fresh seasonal fruit for a low-calorie and balanced meal. Adding turkey or spicy chicken sausage can boost protein while keeping fat in check.
Egg Sandwich: A straightforward option featuring two eggs, tomato, and mayonnaise on toast. Pair it with fresh fruit to add fiber and nutrients while keeping calories lower.
Coarse Ground Grits: Made with margarine, a simple bowl of grits can be a low-fat, low-calorie base for a nutritious breakfast. Add some fruit for sweetness instead of butter and sugar.

Healthiest Lunch and Dinner Entrées

When it comes to lunch and dinner, the focus should be on lean, grilled protein sources and non-fried sides. Cracker Barrel's menu offers several choices that can be combined for a nutritious and filling meal.

Best Entrée Choices:

U.S. Farm-Raised Grilled Catfish: This is arguably one of the most nutritious entrées available. The two spicy grilled fillets are low in calories and fat while providing a high dose of protein.
Smoky Southern Grilled Chicken: Another excellent source of lean protein, this entrée features two grilled chicken breasts. It's a great base to build a healthy meal around.
Grilled Chicken Tenders: A lighter, marinated and grilled version of their popular chicken tenders that significantly cuts down on calories and fat.
Homestyle Grilled Chicken Salad: This salad is a solid choice when ordered with the grilled chicken breast and a light vinaigrette dressing on the side. Ask for no croutons to reduce simple carbs.

Making Smart Side Choices

The side dishes are where hidden calories and fat often lurk. Choosing wisely is crucial for maintaining a healthy meal.

Healthiest Sides:

Fresh Steamed Broccoli: At just 35 calories per serving, this is a top-tier choice for adding vegetables without added fat or sodium.
Pinto Beans: These are a great source of fiber and plant-based protein. Be mindful that they are cooked with country ham, which adds some sodium.
Sweet Whole Baby Carrots: A naturally sweet option that adds vitamins and fiber to your meal for just 110 calories.
Fresh Seasonal Fruit: A refreshing and naturally sweet side or dessert with low calories and zero fat.

Comparison of Healthy and Less-Healthy Options

To illustrate the importance of smart choices, here is a comparison of two Cracker Barrel meal combinations.


Meal Component	Healthier Choice	Less-Healthy Choice
Entrée	U.S. Farm-Raised Grilled Catfish (260 cal)	Southern Fried Chicken (1,640 cal)
Side 1	Steamed Broccoli (35 cal)	Loaded Baked Potato (520 cal)
Side 2	Pinto Beans (140 cal)	Macaroni & Cheese (270 cal)
Beverage	Unsweetened Iced Tea (0 cal)	Old-Fashioned Lemonade (230 cal)
Total Calories	~435 calories	~2,660 calories

Customizing Your Order for Success

Beyond picking the right main dishes and sides, you can further improve your meal by making specific requests. Ask for sauces, gravies, and dressings on the side to control the amount you use. For breakfast, opt for egg whites and ask for a dry toast instead of buttered. If you want a savory kick for your side of grits, a sprinkle of black pepper can add flavor without the fat or sodium of gravy.

Conclusion: Finding the Healthiest Thing at Cracker Barrel

Finding the healthiest thing at Cracker Barrel is not about finding a single 'perfect' menu item but rather making deliberate, informed choices. By focusing on grilled proteins like catfish or chicken, pairing them with fresh or steamed vegetable sides, and avoiding fried dishes and sugary beverages, you can create a satisfying and much healthier meal. Always check the official nutrition information on the Cracker Barrel website or app to confirm details that align with your specific dietary needs.

Frequently Asked Questions

The U.S. Farm-Raised Grilled Catfish, particularly the spicy grilled version, is often cited as the single healthiest entrée, offering a high-protein, low-calorie, and low-fat option.

While vegetable sides can be nutritious, it's important to choose carefully. Sides like Steamed Broccoli and Pinto Beans are good choices, but others like fried okra or items cooked with animal fat are less healthy.

Yes, you can create a healthy breakfast by ordering from the 'Build Your Own Homestyle Breakfast' menu. Opt for egg whites, multigrain toast, and fresh fruit instead of fried potatoes and sausage.

Yes, it can be a healthy meal if you order it with a light vinaigrette dressing on the side and skip the croutons. The grilled chicken breast provides lean protein, and the vegetables add vitamins and fiber.

To reduce sodium, focus on grilled items and fresh, simple sides. Avoid fried foods, gravy, and heavily seasoned options. Ask for dressings on the side and stick to water or unsweetened tea.

For a healthy beverage, choose water, unsweetened iced tea, or black coffee. Avoid the sugary sodas, sweet tea, and high-calorie lattes.

The Coarse Ground Grits can be a healthy, low-fat breakfast base when prepared simply. Be sure to skip the added cheese, butter, or gravy and ask for them with just margarine.