The Absolute Lowest Calorie Menu Items
When looking for the single lowest calorie item at Cracker Barrel, it’s important to distinguish between sides and full meals. The two primary contenders for the absolute lowest are both side dishes, but one requires a specific modification.
Mixed Green Side Salad (Without Dressing)
Clocking in at just 15 calories, the Mixed Green Side Salad is a top contender for the lowest calorie option on the menu, provided you order it without any dressing. This consists of plain mixed greens, and while simple, it’s the most calorie-efficient choice available. Even the lightest dressings can add hundreds of calories, so asking for it plain or with a zero-calorie option is key.
Fresh Steamed Broccoli
A standard order of Fresh Steamed Broccoli is a very close second, with an official calorie count of around 35 per serving. It is a simple, healthy vegetable side that requires no modification and is a reliable choice for those watching their calorie intake. The calorie count can vary slightly based on preparation, but it is consistently one of the lowest items available.
Comparison of Low-Calorie Sides and Entrees
To make a fully satisfying meal, you can combine low-calorie sides and entrees. Here is a comparison of some popular Cracker Barrel menu items, contrasting high and low-calorie choices.
| Meal Item | Low-Calorie Example | Calories | High-Calorie Example | Calories |
|---|---|---|---|---|
| Side Dish | Fresh Steamed Broccoli | ~35 | Bacon Macaroni n' Cheese | 380 |
| Entree | Grilled Chicken Tenders | ~150-270 (depending on version) | Country Fried Steak | 770 |
| Breakfast | Two Scrambled Egg Whites | 60 | Grandma's Sampler (with all fixin's) | >920 |
| Dessert | Fresh Seasonal Fruit | ~60-70 | Fried Apples | 170-210 |
Crafting a Healthy Meal at Cracker Barrel
Eating healthy at a country-style restaurant like Cracker Barrel requires strategic ordering. Here’s how you can build a delicious, low-calorie meal from start to finish.
Choose a Lighter Entree
Instead of fried foods, opt for grilled or baked protein options. The Lemon Pepper Grilled Rainbow Trout (~160-410 calories) and the U.S. Farm-raised Grilled Catfish (~260 calories) are excellent choices. The Grilled Chicken Tenders are another high-protein, lower-calorie option, typically ranging from 150 to 270 calories depending on the menu version and serving size.
Pick Your Sides Wisely
The sides are where calories can accumulate quickly. Focus on simple, wholesome options to keep your meal in check. Here are some of the best choices:
- Country Green Beans: At around 60-80 calories, these are a hearty yet low-calorie choice.
- Coarse Ground Grits: A side of grits can be as low as 70-90 calories.
- Fresh Seasonal Fruit: A sweet and refreshing side that adds only 60-70 calories.
- Sweet Whole Baby Carrots: These come in at just 90-110 calories per serving.
Make Smart Breakfast Selections
For breakfast, the best route is customization. The Build Your Own Homestyle Breakfast offers several low-calorie components. Consider this combination:
- Two Scrambled Egg Whites: 60 calories
- A side of Coarse Ground Grits: 90 calories
- A side of Fresh Seasonal Fruit: 70 calories
- A side of Turkey Sausage Patties: 110 calories
This entire meal comes out to a modest 330 calories, providing a filling and nutritious start to your day.
Simple Drink Options
Don’t forget about your beverage. Many drinks are loaded with sugar and calories. To keep your total low, stick to basics:
- Freshly Brewed Unsweetened Iced Tea (0 cal)
- Hot Tea (0 cal)
- Coffee (0 cal)
Making Customizations for Calorie Control
Many Cracker Barrel dishes, especially the "Wholesome Fixin's" menu, are designed for more health-conscious diners. You can further reduce calories by making simple requests when you order:
- Skip the butter: Ask for no butter on your vegetables, grits, or toast.
- Dressing on the side: This allows you to control how much dressing you add to a salad.
- Sauce on the side: For entrees like grilled chicken, ask for sauces on the side to manage portion size.
Conclusion
While a plain Mixed Green Side Salad is technically the lowest calorie item at Cracker Barrel at just 15 calories, the Fresh Steamed Broccoli is a very close and simple choice at 35 calories per serving. By focusing on these low-calorie side dishes and combining them with lighter entrees like grilled fish or chicken, it is entirely possible to enjoy a delicious and satisfying meal that aligns with your health goals. Making smart modifications to your order, like asking for no butter or dressing on the side, further empowers you to control your calorie intake. For more tips on healthy eating, visit the Cracker Barrel blog on healthy menu options.
