Cracker Barrel is a haven of homestyle comfort food, with biscuits, gravy, and fried delights dominating the menu. However, for the health-conscious diner, finding a nutritious and satisfying meal is entirely achievable. By focusing on grilled meats, specific sides, and a few key customizations, you can enjoy a delicious meal without derailing your diet.
Healthiest Protein Entrees
For lunch or dinner, the lean, grilled protein options are your best starting point. They offer high-quality protein to keep you full and energized without the added calories and fat from frying.
- Smoky Southern Grilled Chicken: This is one of the standout options, with a reasonable 280 calories and an impressive 58 grams of protein per serving, making it a powerful and flavorful choice. Pair it with a few low-calorie sides for a balanced meal.
- U.S. Farm-Raised Grilled Catfish: Opt for the spicy grilled fillet instead of the cornmeal-crusted fried version. A single grilled fillet has only 260 calories, 38 grams of protein, and a reasonable 650 mg of sodium.
- Grilled Chicken Tenders: These are a fantastic choice, especially if you're craving chicken tenders. At 270 calories and 48 grams of protein, they are a far healthier alternative to the fried version, which has more than double the calories and four times the sodium.
- Roast Beef: The Roast Beef is a hearty, protein-rich entree option, clocking in at 480 calories and 45 grams of protein. While it is higher in saturated fat than the grilled chicken or fish, it remains a better choice than the high-sodium fried alternatives.
Smart Side Selections
Your side dishes can make or break the nutritional value of your meal. Choose wisely by focusing on vegetables and simple preparations.
- Steamed Broccoli: At just 40 calories and 0 grams of fat, this is the best side choice for a nutrient-dense and low-calorie addition.
- Country Green Beans: These are a classic, lower-calorie side, but note that Cracker Barrel traditionally seasons their vegetables with meat. Inquire about preparation methods if you are a vegetarian.
- Fresh Seasonal Fruit: A naturally sweet and refreshing side that is low in calories and packed with vitamins.
- Hashbrown Casserole: Surprisingly, a regular side order of the hashbrown casserole is a moderate choice at around 190 calories and 350 mg of sodium, far better than the heavily loaded version.
- Pinto Beans: A good source of protein and fiber, but be aware of the sodium content.
Breakfast and Lighter Fare
Even at breakfast, you can find options that are high in protein and lower in calories and carbs.
- Egg Sandwich: Featuring two eggs, a slice of tomato, and mayonnaise on sourdough bread, this option is just 470 calories and 20 grams of protein. The sodium content is also relatively low for a fast-casual meal.
- Country Morning Breakfast: A basic, customizable option of two eggs with grits and your choice of side. Scrambled egg whites are a great, low-fat protein choice.
- Homestyle Grilled Chicken Salad: This is a satisfying meal, but you can improve its nutritional profile by ordering it with the balsamic vinaigrette on the side and holding the cheese or croutons.
- Vegetable Soup: A bowl of this soup delivers fiber and nutrients for only 170 calories.
Making Your Meal Healthier: The Power of Customization
Cracker Barrel's menu is highly customizable, which gives you a great deal of control over your meal's nutritional content. Don't be afraid to ask your server for modifications.
- Ask for sauces and dressings on the side. This allows you to control the portion size and significantly reduce calories, sugar, and fat.
- Swap sides. If your entree comes with high-calorie sides like mashed potatoes with gravy or loaded hashbrown casserole, substitute them for healthier choices like steamed broccoli or fresh fruit.
- Go grilled, not fried. This is the simplest and most impactful change you can make. The difference in calories and sodium between grilled and fried chicken tenders is stark.
- Request no butter. Many items come with a generous serving of butter. Requesting it be omitted can save you fat and calories, especially with bread and potatoes.
Cracker Barrel Menu: Healthy Options vs. Comfort Food Classics
| Menu Item | Calories (approx.) | Protein (approx.) | Saturated Fat (approx.) | Sodium (approx.) | Notes |
|---|---|---|---|---|---|
| Healthy Choice: Smoky Southern Grilled Chicken | 280 | 58g | 2g | 720mg | A lean, high-protein entree with zero carbs. |
| Indulgent Classic: Southern Fried Chicken | 1,640 | 108g | 23g | 4,730mg | A meal-sized portion with excessive calories and sodium. |
| Healthy Choice: U.S. Farm-Raised Grilled Catfish | 260 | 38g | 3g | 650mg | A flavorful, high-protein seafood option. |
| Indulgent Classic: Chicken Fried Steak | 600+ | ~50g | High | ~4,730mg | High in saturated fat and very high in sodium due to frying and gravy. |
| Healthy Choice: Egg Sandwich | 470 | 20g | 5g | 400mg | A balanced and satisfying breakfast or lunch option. |
| Indulgent Classic: Stuffed Cheesecake Pancake Breakfast | Very High | - | 26g | 2,240mg | Extremely high in saturated fat and sodium. |
Conclusion: Mindful Choices for a Satisfying Meal
Making nutritious choices at Cracker Barrel doesn't mean sacrificing flavor or feeling deprived. By opting for grilled proteins like chicken or fish, filling up on vegetable-based sides, and utilizing simple customization techniques, you can craft a delicious and wholesome meal. Starting with a clear goal—whether low-calorie, high-protein, or low-carb—empowers you to navigate the menu strategically, turning a potentially heavy meal into a satisfyingly healthy one. For more detailed nutrition facts, it's always best to consult the official Cracker Barrel nutrition information available online.
