What is the Healthiest Thing to Get at Cracker Barrel?

November 6, 2025 •

6 min read

While Cracker Barrel is famous for its hearty, homestyle cooking, it’s still possible to make nutritious choices. Navigating the menu to find lighter fare can be a challenge, but understanding the options, from lean proteins to healthy sides, makes it manageable. This article will guide you to find the healthiest thing to get at Cracker Barrel for breakfast, lunch, and dinner, without sacrificing flavor.

Quick Summary

This guide details the most nutritious choices available at Cracker Barrel for any meal, including lean grilled proteins, low-calorie sides, and customizable breakfast plates. It offers strategies for navigating the menu and making mindful choices to align with various dietary goals.

Key Points

Opt for Grilled Proteins: Lean grilled options like trout, catfish, or chicken tenders are the healthiest main dishes.
Select Nutrient-Dense Sides: The best side choices are fresh seasonal fruit, steamed broccoli, carrots, and turnip greens.
Customize Your Meal: At breakfast, opt for egg whites and turkey sausage. For lunch or dinner, build a Country Vegetable Plate with your preferred healthy sides.
Mind Your Dressings: If ordering a salad, choose a vinaigrette-based dressing and use it sparingly to avoid excess calories.
Avoid Fried Items: Fried foods, such as fried chicken, fried catfish, and fried okra, are high in calories and fat and should be avoided.
Consider the 'Wholesome Fixin's' Menu: Look for entrees from the dedicated lighter fare menu, which includes healthier versions of classic dishes.
Be Mindful of Sodium: Restaurant meals, including Cracker Barrel's, can be high in sodium, so be aware of how often you are dining out.
Utilize Cracker Barrel's Official Nutrition Guide: Refer to the official guide on their website for the most accurate and up-to-date nutritional information.

Cracker Barrel is a popular American restaurant known for its southern-style comfort food, but the menu also contains a variety of lighter options for those seeking a healthier meal. Making an informed decision requires looking beyond the traditional fried offerings and focusing on grilled entrees and fresh vegetable sides.

Healthiest Breakfast Options at Cracker Barrel

For breakfast, the key is to avoid high-calorie, sugary dishes like pancakes and fried meats. Customizing your order is the best way to start your day with a more balanced meal.

The Country Morning Breakfast (Customized): This is one of the best customizable options. Order two scrambled egg whites instead of whole eggs, a side of fresh seasonal fruit, and turkey sausage instead of pork. Skipping the biscuits and gravy and opting for multigrain toast is a great low-calorie modification.
Apple n' Cinnamon Oatmeal: A surprisingly good choice, this is a much better option than a full stack of pancakes. To reduce sugar, ask for less of the sweet topping and consider adding fresh fruit for natural sweetness.
Build Your Own Homestyle Breakfast: This allows for maximum control. Combine two scrambled egg whites with nutritious sides like fresh seasonal fruit and sliced tomatoes for a low-calorie, high-protein meal.

Healthiest Lunch & Dinner Entrees

The lunch and dinner menu features several grilled and lean protein options that can be paired with healthier sides.

Lemon Pepper Grilled Rainbow Trout: This is a standout healthy option, low in calories and packed with protein. It’s a fork-tender, seasoned fish fillet that provides omega-3s.
Spicy Grilled Catfish: Another excellent grilled seafood choice, the catfish is low in fat and high in protein. Order it with healthier sides to keep the meal light.
Grilled Chicken Tenderloins: This lean, protein-rich entree is a safe and healthy bet for a high-protein, low-fat meal. Just be mindful of dipping sauces, opting for lower-calorie choices like the Cider BBQ over Honey Mustard.
Homestyle Grilled Chicken Salad: This salad, when ordered without croutons and with a lighter dressing like balsamic vinaigrette, provides a balanced meal of protein and fresh greens. Be cautious with creamy dressings, which can significantly increase calories and fat.

Choosing the Healthiest Sides

Side dishes can make or break the healthiness of your meal at Cracker Barrel. Many of the traditional sides are high in fat and calories, so it's best to stick to vegetable-based options cooked without excessive oil or meat.

Fresh Seasonal Fruit: Always a top choice, providing vitamins and fiber with minimal calories.
Steamed Broccoli: One of the lowest-calorie sides on the menu, and an excellent source of fiber.
Country Green Beans: These are slow-simmered with pork, but still a lower-calorie, vegetable-rich option compared to others. You can request them without the pork for a truly vegetarian option.
Turnip Greens: Similar to green beans, these are often cooked with country ham, but provide a good source of vitamins and minerals. Ask for them without the meat to reduce calories and fat.
Side Salad: A good starter, but be sure to order it without croutons and ask for a low-calorie dressing on the side.

Comparison of Healthy vs. Less Healthy Options

To illustrate the impact of your choices, here is a comparison of some common menu items.


Item	Healthier Alternative	Why It’s Better
Pecan Pancakes	Egg White & Fruit Breakfast	Significantly lower in sugar and fat; higher in protein.
Southern Fried Chicken	Lemon Pepper Grilled Trout	Lean grilled protein offers fewer calories and saturated fat than a fried entree.
Fried Okra (Side)	Steamed Broccoli (Side)	Fried foods absorb excess oil, while steamed veggies provide nutrients with very few calories.
Homestyle Fried Chicken Salad	Homestyle Grilled Chicken Salad	Swapping fried chicken for grilled reduces saturated fat and calories dramatically.
Macaroni & Cheese (Side)	Country Vegetable Plate (Sides)	Mac & cheese is a higher-calorie side; a vegetable plate allows for customizable, lower-calorie side pairings.

Conclusion

Cracker Barrel, despite its reputation for high-calorie comfort food, offers plenty of options for a healthy and satisfying meal. By focusing on grilled proteins like chicken and fish, prioritizing fresh or steamed vegetable sides, and making smart substitutions at breakfast, you can enjoy a delicious meal that aligns with your health goals. The key is to be proactive in customizing your order and reading the nutritional information provided on their website. With a little planning, eating healthy at Cracker Barrel is not only possible but can be a delicious experience. For a wider view of their menu options and official nutritional information, you can always visit the Cracker Barrel website.

Key Takeaways for Healthy Eating at Cracker Barrel

Prioritize Grilled Proteins: Opt for grilled chicken, trout, or catfish over fried meats to significantly reduce calories and saturated fat.
Choose the Vegetable Plate: Maximize your veggie intake by choosing the Country Vegetable Plate, selecting low-calorie sides like steamed broccoli, carrots, or turnip greens.
Customize Your Breakfast: When ordering breakfast, swap regular eggs for egg whites and choose turkey sausage over pork to lower fat and calories.
Be Mindful of Sides: Remember that side dishes can add up. Opt for steamed or fresh options and be aware that green beans and turnip greens are often seasoned with pork.
Select Salads Wisely: A grilled chicken salad is a good choice, but remember to ask for no croutons and use a light dressing like balsamic vinaigrette sparingly.
Order Water or Unsweetened Tea: Steer clear of high-calorie, sugary sodas and lemonade, and stick to water or unsweetened iced tea for a calorie-free beverage.

FAQs

Question: What is the healthiest meal for breakfast at Cracker Barrel? Answer: The healthiest breakfast is a customized version of the Build Your Own Homestyle Breakfast, choosing scrambled egg whites, fresh seasonal fruit, and turkey sausage, and swapping biscuits for multigrain toast.

Question: Are the grilled chicken tenders a healthy choice? Answer: Yes, the grilled chicken tenders are a lean, low-calorie, and high-protein entree option. To keep it healthy, choose a low-calorie side like steamed broccoli and skip the high-calorie dipping sauces.

Question: Can I get a low-carb meal at Cracker Barrel? Answer: Yes, you can. Consider the grilled sirloin steak or grilled fish with low-carb vegetable sides like steamed broccoli, turnip greens, or green beans.

Question: Are the vegetable side dishes always healthy? Answer: It depends on how they are prepared. Many, like green beans and turnip greens, are cooked with country ham, and fried okra is fried in oil. The freshest, lowest-calorie options are steamed broccoli and fresh seasonal fruit.

Question: How can I reduce the calories in a Cracker Barrel salad? Answer: To reduce calories, order a salad with grilled chicken, hold the croutons, and choose a light dressing like balsamic vinaigrette, asking for it on the side.

Question: Does Cracker Barrel have sugar-free syrup? Answer: Yes, Cracker Barrel offers a Vermont Sugar-Free Syrup by Maple Grove Farms that is low in calories and fat.

Question: Is the Hashbrown Casserole a good side choice for a healthy meal? Answer: No, the Hashbrown Casserole is a high-calorie side with added fat and meat seasonings, making it one of the less healthy side options.

Question: Is it possible to eat at Cracker Barrel on a diet like Weight Watchers? Answer: Yes, by making strategic choices. Focus on lean proteins like grilled fish or chicken, and pair them with low-point sides such as steamed broccoli, fresh fruit, or side salads.

Question: What are some healthy side dish choices? Answer: Opt for steamed broccoli, sweet whole baby carrots, pinto beans, or turnip greens, as they are lower in calories and higher in nutrients compared to fried sides.

Question: How can I find the nutritional information for specific menu items? Answer: Cracker Barrel provides detailed nutritional information on its website, including a downloadable guide that lists calories, fat, and other macros for all menu items.

Frequently Asked Questions

For the healthiest breakfast, customize the Build Your Own Homestyle Breakfast with scrambled egg whites, fresh seasonal fruit, and turkey sausage. This combination is lower in calories and fat compared to traditional breakfast plates.

Yes, the grilled chicken tenders are a lean protein option and a healthy choice. Pair them with steamed broccoli or a side salad for a balanced meal and avoid heavy dipping sauces.

Yes, low-carb meals are available. Recommended options include the grilled sirloin steak or grilled fish paired with low-carb sides such as steamed broccoli or turnip greens.

Not all vegetable sides are prepared equally. Some, like green beans and turnip greens, are cooked with meat, and fried okra is high in calories from frying. The healthiest choices are steamed broccoli and fresh fruit.

To lower calories, order a salad with grilled chicken, omit the croutons, and choose a light, vinaigrette-based dressing, asking for it on the side so you can control the portion.

Yes, Cracker Barrel offers a Vermont Sugar-Free Syrup produced by Maple Grove Farms. It is low in calories and fat, making it a better option for managing blood sugar.

No, the Hashbrown Casserole is a high-calorie side due to the cheese, cream, and seasonings. For a healthier potato option, consider a plain baked potato or steamed potatoes if available.

The healthiest side dishes include steamed broccoli, fresh seasonal fruit, sweet whole baby carrots, pinto beans, and turnip greens.

Cracker Barrel provides a detailed nutrition and allergen guide on its official website, which you can use to check the calorie, fat, and sodium content of different menu items.

You should generally avoid fried items, such as fried chicken and fried okra, as well as creamy sauces, heavy gravies, and high-sugar desserts and beverages.