Navigating the Menu for Low-Calorie Choices
Cracker Barrel, known for its hearty, homestyle cooking, also offers a wide array of options that can fit into a lower-calorie diet. By focusing on grilled proteins, fresh vegetables, and mindful combinations, you can enjoy a delicious and satisfying meal without exceeding 500 calories. The key is knowing what to order and how to combine menu items smartly. This guide breaks down the best options for any meal of the day, helping you dine confidently.
Breakfast Options Under 500 Calories
Starting your day with a balanced meal under 500 calories is straightforward at Cracker Barrel. The "Build Your Own Homestyle Breakfast" allows for excellent customization.
- Build Your Own Homestyle Breakfast (330 calories): Combine egg whites, multigrain toast, sliced tomatoes, and a side of fresh seasonal fruit for a complete and nutritious meal.
- Egg Whites with Multigrain Toast, Grilled Catfish, and Fresh Fruit (450 calories): A savory and filling breakfast, this combination provides lean protein and complex carbohydrates.
- Egg Whites with Multigrain Toast and Impossible™ Sausage (470 calories): For a plant-based protein boost, this hearty option keeps you full and energized for the day.
- Two Scrambled Egg Whites (60 calories): A simple but effective starting point that can be paired with other low-calorie sides.
- Fresh Fruit n’ Yogurt Parfait (6.99): In the past, this was offered as a lower-calorie breakfast option, demonstrating the company's long-term commitment to lighter fare. Note that menu items change, so check for current offerings.
Lunch and Dinner Entrees Under 500 Calories
For lunch or dinner, Cracker Barrel offers several delicious entrees that align with a sub-500 calorie goal. Many of these focus on lean protein and less starchy sides.
- Grilled Catfish Fillet (260 calories): Two seasoned, U.S. farm-raised grilled catfish fillets provide a flavorful and healthy main course.
- Smoky Southern Grilled Chicken (380 calories): A juicy, smoky grilled chicken breast that is both satisfying and low in calories.
- Lemon Pepper Grilled Rainbow Trout (410 calories): A lightly seasoned and tender option for a delicious seafood meal.
- Chicken n’ Dumplins (360 calories): A homestyle comfort food classic that surprisingly fits within the calorie limit.
- The Best Classic Meatloaf (450 calories): Enjoy a classic meatloaf dinner without the guilt.
- Country Vegetable Plate: This customizable plate allows you to pick four vegetable sides, many of which are under 200 calories each, to build your own perfect meal.
Smart Side Choices
When building a low-calorie meal, side choices are crucial. Opt for steamed or simmered vegetables over fried or buttery options.
Sides Under 200 Calories:
- Steamed Broccoli (35 calories): An excellent, low-calorie, nutrient-rich option.
- Country Green Beans (80 calories): Simmered to perfection, these are a southern classic.
- Sweet Whole Baby Carrots (110 calories): A slightly sweet, healthy addition to your meal.
- Pinto Beans (170 calories): A hearty and filling side cooked with country ham.
- Fresh Seasonal Fruit (60 calories): A refreshing and healthy side that works for any meal.
- Coarse Ground Grits (70 calories): A simple, classic side that is relatively low in calories.
- Hashbrown Casserole (140 calories): A more indulgent but still manageable side choice.
Building Your Own Healthy Cracker Barrel Meal
To successfully stay under 500 calories, you must combine your main dish with mindful side choices. Here are some examples:
- Grilled Catfish (260 cal) + Country Green Beans (80 cal) + Steamed Broccoli (35 cal): A total of 375 calories, leaving plenty of room for a biscuit (140 cal) or cornbread.
- Smoky Southern Grilled Chicken (380 cal) + Sweet Whole Baby Carrots (110 cal): A satisfying and simple 490-calorie meal.
- Country Vegetable Plate (four sides): Combine Steamed Broccoli (35 cal) + Country Green Beans (80 cal) + Pinto Beans (170 cal) + Fresh Seasonal Fruit (60 cal) for a total of 345 calories. This meal is both filling and nutritious.
Comparison of Meal Options
To see the impact of choosing lighter options, compare some of the low-calorie meals with typical higher-calorie plates. This table illustrates how making a few small changes can have a significant effect on your total calorie intake.
| Meal Combination | Typical Calories | Lean Alternative | Calorie Comparison |
|---|---|---|---|
| Traditional Fried Chicken Tenderloins with Mac & Cheese | ~570+ (without sides/breads) | Grilled Chicken Tenders (320 cal) | -250+ calories |
| Traditional Egg Breakfast with Fried Apples and Bacon | ~400+ (w/o bread) | Build-Your-Own with Egg Whites and Fruit (330 cal) | -70+ calories |
| Kid's Mac & Cheese | 540 calories | Country Vegetable Plate (e.g., 345 cal) | -195 calories |
| Fried Catfish | 400 calories | Grilled Catfish (260 cal) | -140 calories |
General Tips for Healthy Ordering
- Ask for substitutions: Don't be afraid to ask for a healthy swap. Cracker Barrel is often accommodating, allowing for substitutions like egg whites or swapping out sides.
- Request dressing on the side: This allows you to control how much dressing you consume with your salad. A House Salad is only 160 calories before adding dressing.
- Be mindful of bread: A single biscuit or cornbread muffin can add 140-200 calories. If you choose one, factor it into your meal plan.
- Drink water: Skipping sugary sodas and sweet tea saves hundreds of calories. Unsweetened iced tea is a great alternative.
- Check the nutrition guide: For the most up-to-date information, review Cracker Barrel's official nutrition information. The company's blog is a great resource for current, healthy menu options.
Conclusion
While Cracker Barrel is a destination for comfort food, it is entirely possible to find delicious and filling options that are under 500 calories. By choosing grilled meats, building your own customizable breakfast, and selecting low-calorie vegetable sides, you can create a satisfying meal that aligns with your health goals. Remember that mindful choices and smart substitutions are key to enjoying your dining experience while staying on track. For the most current nutritional data, it's always best to consult Cracker Barrel's official resources directly.
