Cracker Barrel is known for its classic Southern comfort food, but a hearty meal doesn't have to derail your health goals. By making strategic choices and customizing your order, you can enjoy a satisfying and nutritious dining experience. The key is to prioritize lean proteins, load up on vegetables, and be mindful of sauces and side dishes.
The Leanest Entrées: Chicken, Fish, and More
When choosing your main course, look for items that are grilled or prepared with minimal added fats and heavy sauces. Cracker Barrel’s "Wholesome Fixin's" menu is a great place to start, offering lighter versions of homestyle classics.
Smoky Southern Grilled Chicken
The Smoky Southern Grilled Chicken is a standout option for a lean, high-protein meal. A single serving is high in protein, low in fat, and has zero sugar. This provides a solid nutritional foundation. To complete the meal, pair it with two low-calorie sides like steamed broccoli and Country Green Beans. This combination offers a balanced intake of protein, fiber, and essential nutrients without the high calorie count of fried alternatives.
U.S. Farm-Raised Grilled Catfish
Another excellent choice is the U.S. Farm-Raised Grilled Catfish, especially when ordered "spicy grilled" instead of fried. This entrée is rich in protein and healthy omega-3 fatty acids, which are beneficial for heart and brain health. It is also relatively low in sodium compared to some other menu items. Paired with sides such as fresh fruit and a side salad (with balsamic vinaigrette on the side), this meal is packed with vitamins and minerals.
Lemon Pepper Grilled Rainbow Trout
For another great fish option, the Lemon Pepper Grilled Rainbow Trout offers a delicious, light, and protein-rich meal. It provides a significant amount of protein and healthy fats, while being lower in sodium than many other entrées. It’s a flavorful way to get your protein without the added calories and fats from heavier preparations.
Customizing Sides for Optimal Nutrition
The sides are often where Cracker Barrel meals can quickly become high in calories and fat. Making smart swaps can dramatically improve the nutritional profile of your meal.
Best Side Dish Options
- Fresh Steamed Broccoli: At just 35 calories, this is an easy, nutrient-dense choice.
- Country Green Beans: These are a classic and flavorful low-calorie option.
- Fresh Seasonal Fruit: A sweet and fiber-rich way to add vitamins.
- Pinto Beans: An excellent source of plant-based protein and fiber.
- Turnip Greens: Packed with vitamins A and C, and fiber.
The Country Vegetable Plate
For those seeking a meat-free meal, the Country Vegetable Plate is an excellent choice. You can select four of your favorite vegetable sides, creating a satisfying and balanced meal. Opt for healthier sides like steamed broccoli, green beans, carrots, and pinto beans to maximize nutrients and minimize calories.
Comparison Table: Healthy vs. Homestyle Classic
| Meal Component | Healthy Choice (Grilled Catfish) | Homestyle Classic (Southern Fried Chicken) |
|---|---|---|
| Entrée | U.S. Farm-Raised Grilled Catfish (260 cal) | Southern Fried Chicken (1,640 cal) |
| Sides | Fresh Steamed Broccoli (35 cal) & Country Green Beans (80 cal) | Loaded Baked Potato (around 300+ cal) & Hashbrown Casserole (140 cal) |
| Total Calories | ~375 | ~2,080 |
| Protein | High (Catfish is 38g) | Very High (108g), but with high fat |
| Saturated Fat | Low (Catfish is 3g) | Very High (23g) |
| Sodium | Moderate (Catfish is 650mg) | Very High (4,730mg) |
Note: Total calories and sodium for the classic option are estimates and can vary.
Customizing Your Breakfast for a Healthier Start
For breakfast, the Build Your Own Homestyle Breakfast offers the most control. Choose egg whites, multigrain toast, and fresh fruit to keep calories and fat in check. The classic Egg Sandwich with sliced tomatoes and fresh fruit as a side is another balanced alternative. Be sure to skip high-fat sides like the hashbrown casserole or creamy grits, and opt for a cup of black coffee or unsweetened iced tea instead of sweet tea or sugary lemonade.
Tips for Healthier Ordering
- Request sauces on the side: This gives you full control over how much you use, minimizing excess calories, fat, and sodium.
- Choose grilled over fried: The difference in calorie and fat content between grilled and fried options is substantial, especially for chicken and fish.
- Skip the biscuits and muffins: The complimentary bread can add significant, and often empty, calories and sodium to your meal.
- Check the nutrition facts: Cracker Barrel provides detailed nutrition information online, which can be reviewed before you order to make informed decisions. An authoritative resource for this information can be found at Cracker Barrel's Guest Relations page for Nutrition & Allergens.
Conclusion
While Cracker Barrel specializes in comfort food, there are plenty of satisfying, healthier options available for a nutritious diet. The best strategy is to focus on lean proteins like grilled chicken or catfish, pair them with simple vegetable sides such as steamed broccoli or green beans, and customize your meals by controlling sauces and avoiding fried dishes. By following these guidelines, you can enjoy a tasty meal at Cracker Barrel that aligns with your health goals.
