Cheddar’s Scratch Kitchen offers a variety of menu options, including some healthier choices for diners watching their calorie and fat intake. While known for comfort food classics, the restaurant also provides lighter fare like grilled chicken, fish, and vegetable sides.
Navigating the menu to find nutritious options requires some knowledge of ingredients and cooking methods. Grilled proteins, steamed vegetables, and salads with dressing on the side tend to be smarter choices. Portion control is also key, as some entrees contain large servings that can be split or saved for later.
Understanding nutritional information can help guests make informed decisions. While indulgent items like creamy soups and fried foods are higher in calories and saturated fat, Cheddar’s does offer some dishes that align with heart-healthy guidelines. Opting for grilled over fried, choosing vegetable sides, and being mindful of portions allows diners to enjoy a satisfying meal while sticking to health goals.
Understanding Nutrition at Cheddar’s
Cheddar’s Scratch Kitchen offers a variety of menu items with different nutritional profiles. Knowing how to navigate the menu and make informed choices is key to maintaining a balanced diet while dining out.
The Importance of Balance and Moderation
Eating at Cheddar’s can be part of a healthy lifestyle when approached with balance and moderation. The restaurant’s made-from-scratch meals often contain higher calorie counts and sodium levels than home-cooked alternatives.
To maintain heart health, the American Heart Association recommends limiting saturated fat and sodium intake. When selecting menu items, consider balancing higher-calorie choices with lighter options.
Protein-rich dishes can help promote satiety. Opt for grilled or baked proteins instead of fried options to reduce overall fat content.
Deciphering the Menu for Nutritional Information
Cheddar’s provides nutritional information for its menu items, allowing guests to make informed decisions. This data typically includes calorie count, fat content, sodium, and other key nutrients.
When reviewing the menu:
- Look for items labeled as lighter options
- Pay attention to portion sizes
- Consider sharing larger entrees
Nutritional standouts:
- Grilled Chicken Salad: Lower in calories, high in protein
- Lemon Pepper Whitefish: Good source of lean protein
- House Salad with Light Dressing: Low-calorie vegetable option
Be cautious with:
- Fried items: Higher in calories and saturated fat
- Creamy sauces and dressings: Can add significant calories
- Sweetened beverages: Often high in sugar and empty calories
Appetizers and Starters
Cheddars offers a selection of appetizers and starters to kick off your meal. While some options are indulgent, there are healthier choices available for those watching their calorie intake.
Healthier Appetizer Choices
The Santa Fe Spinach Dip is a popular appetizer at Cheddars, but it’s not the lightest option. For a healthier start, consider sharing the house-made salsa with your table. It’s low in calories and pairs well with fresh vegetables instead of chips.
Wisconsin Cheese Bites are a crowd-pleaser, but they’re deep-fried and high in fat. As an alternative, ask if you can order a small side salad as an appetizer. This provides a nutritious beginning to your meal with fresh greens and vegetables.
For those craving a warm starter, see if Cheddars offers any broth-based soups. These tend to be lower in calories than cream-based options and can be quite satisfying. Always check the menu for new seasonal offerings that might include healthier appetizer choices.
Salads and Soups
Cheddar’s offers a variety of healthier options in their salads and soups menu. These dishes provide flavorful choices for those seeking lighter fare without sacrificing taste or satisfaction.
Grilled Chicken Pecan Salad
The Grilled Chicken Pecan Salad is a popular choice for health-conscious diners. It features:
- Grilled chicken breast
- Fresh mixed greens
- Crisp apple slices
- Dried cranberries
- Bleu cheese crumbles
- Candied pecans
This salad offers a balance of protein, fiber, and healthy fats. The combination of sweet and savory elements creates a satisfying meal. Guests can request the dressing on the side to control calorie intake.
House and Caesar Salad Options
Cheddar’s provides classic salad options that can be customized:
House Salad:
- Mixed greens
- Tomatoes
- Cucumbers
- Cheese
- Croutons
Caesar Salad:
- Crisp romaine lettuce
- Parmesan cheese
- Caesar dressing
- Croutons
Both salads can be ordered as starters or entrees. Grilled chicken, grilled shrimp, or blackened salmon can be added for extra protein. The Caesar dressing is served on the side, allowing guests to control portions.
Homemade Soups
Cheddar’s takes pride in their homemade soups:
- Baked Potato Soup: A creamy favorite topped with bacon, cheese, and green onions.
- Broccoli Cheese Soup: A comforting blend of broccoli and melted cheese.
Soups are available in cup or bowl sizes. They can be paired with a half-salad for a light meal combination. The homemade quality ensures fresh flavors and ingredients.
Nutrition information is available for all soup options. This allows guests to make informed choices based on their dietary needs and preferences.
Main Course Selections
Cheddar’s offers a variety of healthier main course options that can satisfy cravings while providing nutritious meals. These selections include lean proteins, grilled options, and dishes suitable for different dietary needs.
Grilled Options Over Fried
Grilled dishes at Cheddar’s provide a healthier alternative to fried options. The Grilled Chicken Breast is a lean protein choice, seasoned and cooked to perfection.
For seafood lovers, Grilled Salmon offers omega-3 fatty acids and high-quality protein. It’s typically served with two side dishes, allowing for a balanced meal.
Steaks are another grilled option, with choices like Top Sirloin and Ribeye. While higher in fat, they provide essential nutrients like iron and protein.
Side Dish Choices
Cheddar’s offers several nutritious side dishes to complement main courses. Fresh Steamed Broccoli is a low-calorie option rich in vitamins and fiber.
Other healthier sides include:
- House Salad (without dressing)
- Freshly Made Coleslaw
- Seasoned Rice
These made-from-scratch sides can help create a balanced meal when paired with lean proteins.
Vegetarian and Special Diet Options
Cheddar’s caters to various dietary needs with vegetarian and special diet options. The Black Bean Burger is a plant-based choice high in fiber and protein.
For those seeking lower-carb meals, salads can be customized. The Grilled Chicken Pecan Salad, without the sugared pecans, is a popular choice.
Vegetable plates are available, allowing diners to create a meal from multiple side dishes. This option provides flexibility for those with specific dietary requirements.
Sandwiches and Burgers
Cheddar’s offers several sandwich and burger options that can be modified for a healthier meal. Choosing wisely and making simple substitutions can significantly reduce calorie, fat, and sodium intake while still enjoying a satisfying dish.
Making Healthier Sandwich Choices
Opt for grilled chicken sandwiches instead of fried options. Remove high-calorie toppings like cheese and mayo. Add extra vegetables like lettuce, tomato, and onions for nutrients and fiber. Choose whole grain buns when available for added nutritional benefits.
Consider open-faced sandwiches to cut carbs. Ask for dressings and sauces on the side to control portions. Replace fries with a side salad or steamed vegetables to reduce overall calorie intake.
Burger Alternatives
Select leaner protein options like turkey or veggie burgers. The Original Burger at Cheddar’s can be a decent choice if customized. Skip the cheese and bacon to lower fat and sodium content. Keep lettuce, tomato, pickles, and onions for flavor and nutrients.
For a lower-carb option, try a burger wrapped in lettuce instead of a bun. Consider sharing a burger with a friend and adding a side salad. Black bean burgers offer a plant-based alternative rich in fiber and protein.
Request grilled burgers instead of fried versions. Avoid high-calorie toppings like fried onions or extra sauces. Pair burgers with healthier sides like fresh fruit or steamed broccoli instead of fries.
Desserts and Beverages
Cheddar’s offers a range of desserts and beverages, with some options being more health-conscious than others. Careful selection can help balance indulgence with nutrition.
Lower Calorie Beverage Options
Sweet tea is a popular choice at Cheddar’s, but it’s high in sugar. Opt for unsweetened iced tea or water for zero-calorie hydration. Diet sodas provide a low-calorie alternative to regular soft drinks.
For those who enjoy alcohol, wine can be a reasonable option. A 5-ounce glass of red or white wine typically contains around 120-130 calories. Light beers are another lower-calorie alcoholic choice.
When it comes to desserts, portion control is key. The Cheddar’s Painkiller Mini Cake is one of the lower-calorie options at 480 calories. It contains 22g of fat and 47g of sugar.
For a lighter sweet treat, consider sharing a dessert or opting for fruit-based options when available. Honey Butter Croissants, while delicious, are best enjoyed in moderation due to their higher calorie content.
Additional Tips for Healthy Dining
Making healthy choices at Cheddar’s goes beyond menu selection. Smart strategies can enhance your dining experience while supporting your nutritional goals.
Strategies to Avoid Overeating
Start by drinking a glass of water before your meal. This can help curb appetite and prevent overindulgence. Consider sharing an entrée with a dining companion to control portions.
Request a to-go box when your meal arrives. Immediately pack half your entrée to avoid the temptation of cleaning your plate. This also provides a convenient lunch for the next day.
Eat slowly and savor each bite. Put your fork down between mouthfuls to pace yourself. This allows time for your body to register fullness, reducing the likelihood of overeating.
Choose appetizers as your main course. These smaller portions can satisfy cravings without excess calories.
Customizing Meals for Dietary Needs
Ask for sauces and dressings on the side. This allows you to control the amount added to your dish, reducing unnecessary calories and fat.
Request grilled or baked options instead of fried foods. This simple swap significantly reduces oil and calorie content.
Inquire about substituting sides. Opt for steamed vegetables or a side salad instead of fries or other high-calorie options.
Don’t hesitate to ask about ingredient modifications. Many restaurants, including Cheddar’s, can accommodate dietary restrictions or preferences.
Consider ordering from the kids’ menu for smaller portions. This option often provides a satisfying meal with fewer calories.