Savor the South: Discover Healthy Delights at Cracker Barrel

Cracker Barrel, known for its hearty Southern comfort food, might not be the first place that comes to mind for health-conscious diners. Yet, the restaurant chain offers several nutritious options for those watching their calorie intake or seeking more balanced meals. The Wholesome Fixin’s menu features lighter versions of classic dishes, with the Pecan Crusted Catfish standing out as a particularly healthy choice.

Mindful eaters can find satisfaction in Cracker Barrel’s menu by focusing on lean proteins, vegetables, and portion control. The restaurant’s chili, served in a cup, provides a satisfying snack or light meal option with reasonable calorie and fat content. Customization plays a key role in creating healthier meals, as diners can select from various side dishes to complement their main courses.

Cracker Barrel’s commitment to offering wholesome options extends beyond just a few menu items. Nutritious choices can be found across different meal categories, allowing guests to maintain their dietary goals while still enjoying the restaurant’s signature homestyle flavors. By making informed decisions and taking advantage of customization options, patrons can savor a delicious meal that aligns with their health objectives.

Understanding Cracker Barrel’s Menu

A table set with a variety of fresh, colorful vegetables and fruits, alongside lean proteins and whole grains, with a menu featuring clear nutritional information

Cracker Barrel offers a variety of menu options, including some healthier choices for diners looking to make more nutritious selections. The restaurant provides nutritional information to help guests make informed decisions.

Cracker Barrel’s Commitment to Health

Cracker Barrel recognizes the importance of offering healthier menu items. The restaurant has introduced grilled and lighter fare options to cater to health-conscious customers.

These include grilled chicken tenders, lemon pepper grilled rainbow trout, and various vegetable sides. The chain also offers customization options, allowing guests to modify dishes to fit their dietary needs.

Cracker Barrel has made efforts to reduce sodium and calorie content in some menu items. They’ve also added more whole grain options to their breakfast menu.

Nutritional Information Overview

Cracker Barrel provides detailed nutritional information for its menu items. This data includes calories, fat content, carbohydrates, protein, and sodium levels.

Guests can find this information on the company’s website or by requesting it at restaurant locations. Some healthier main course options include:

  • Grilled Chicken Tenders: 270 calories
  • Lemon Pepper Grilled Rainbow Trout: 330 calories

For sides, steamed broccoli and fresh fruit are among the lowest-calorie choices. The restaurant also offers lighter breakfast options like egg whites and turkey sausage.

Cracker Barrel’s nutritional information helps guests make choices that align with their dietary goals. It’s important to note that portion sizes at the restaurant tend to be large, so customers may want to consider sharing meals or taking leftovers home.

Spotlight on Wholesome Choices

A spotlight shines on a display of Wholesome Choices healthy options at Cracker Barrel

Cracker Barrel offers several health-conscious menu items for diners seeking nutritious options. These choices cater to various dietary needs and preferences while maintaining the restaurant’s signature homestyle flavor.

Low-Calorie Menu Items

Cracker Barrel’s Wholesome Fixin’s menu features lighter versions of classic dishes. The Pecan Crusted Catfish stands out as a top choice for calorie-conscious diners. This flavorful entree provides a satisfying meal without excessive calories.

For breakfast, consider the Good Morning Breakfast with egg whites, turkey sausage, and fresh fruit. This protein-rich option helps kickstart the day without overindulging.

Salads can be a smart choice when topped with grilled chicken. Ask for dressing on the side to control calorie intake. The Grilled Chicken Tenderloins from the kids’ menu is another low-calorie option, with only 140 calories per serving.

Low-Carb Selections

Cracker Barrel accommodates low-carb diets with several menu items. Grilled chicken and fish entrees are excellent protein sources with minimal carbohydrates.

The Country Chef Salad, minus croutons, offers a hearty low-carb meal. It’s packed with protein from eggs, turkey, and ham. Request oil and vinegar dressing to keep carbs in check.

For breakfast, opt for eggs with bacon or sausage. Skip the biscuits and hashbrown casserole to reduce carb intake. Instead, choose a side of fresh fruit or sliced tomatoes for added nutrients without excess carbs.

Vegetarian and Vegan Options

While Cracker Barrel’s menu leans towards meat-based dishes, vegetarian options are available. The Veggie Plate allows diners to select four sides, creating a customized meat-free meal.

Popular vegetarian sides include:

  • Fried Apples
  • Steamed Broccoli
  • Baked Sweet Potato
  • Vegetable Soup (made with vegetable stock)

Vegan options are limited but can be found with some modifications. The House Salad without cheese and croutons, paired with oil and vinegar dressing, is a vegan-friendly choice.

For breakfast, oatmeal made with water instead of milk can be topped with nuts and fruit for a hearty vegan start to the day. Always inform the server about dietary restrictions to ensure proper meal preparation.

Breakfast Specials

A rustic table set with a colorful array of fresh fruits, whole grain toast, and yogurt parfait at Cracker Barrel

Cracker Barrel offers nutritious breakfast options for health-conscious diners. These specials combine flavor and wholesomeness to start the day right.

Fresh Fruit and Yogurt

The Fresh Fruit n’ Yogurt Breakfast Parfait stands out as a light yet satisfying choice. It features low-fat vanilla yogurt layered with fresh seasonal fruit and granola. This parfait provides a good balance of protein, carbohydrates, and essential vitamins.

For those seeking a heartier meal, the Fresh Seasonal Fruit Plate comes with a serving of low-fat yogurt or cottage cheese. This option allows guests to enjoy a variety of fresh fruits while adding protein to their breakfast.

Egg-White Options

Cracker Barrel caters to customers looking for lower-calorie, protein-rich breakfasts with their egg-white dishes. The Egg White Omelet is a popular choice, filled with cheese and vegetables. It’s served with fresh fruit instead of hash browns to keep the meal light.

Another healthy option is the Egg White Breakfast Sandwich. It features egg whites on sourdough bread with tomato slices. Guests can add turkey sausage for extra protein without significantly increasing the calorie count.

These egg-white specials provide a good source of lean protein to fuel the day ahead.

Lunch and Dinner Favorites

A table set with a variety of healthy dishes, including salads, grilled vegetables, and lean proteins, at a Cracker Barrel restaurant

Cracker Barrel offers several healthier options for lunch and dinner that don’t sacrifice flavor. These choices include fresh salads, grilled entrees, and nutritious sides that can satisfy cravings while supporting a balanced diet.

Salads and Dressings

The House Salad provides a light yet satisfying option with fresh mixed greens, tomatoes, and cucumbers. For added protein, grilled chicken can be included. The Country Chef Salad offers a heartier choice, featuring turkey, ham, and cheese atop mixed greens.

When selecting dressings, opt for lighter options like balsamic vinaigrette or lemon herb vinaigrette. These dressings enhance flavor without adding excessive calories. For a creamy option, the light ranch dressing can be a suitable choice in moderation.

To boost nutritional value, consider adding extra vegetables to your salad. Cracker Barrel often has seasonal vegetable options that can add variety and nutrients to your meal.

Grilled Entrees

Grilled chicken dishes stand out as healthier protein choices at Cracker Barrel. The Grilled Chicken Tenders offer a lean protein option with only 270 calories. They’re seasoned well and can be paired with vegetable sides for a balanced meal.

The Lemon Pepper Grilled Rainbow Trout is another excellent choice, containing just 330 calories. Rich in omega-3 fatty acids, this fish dish provides both flavor and nutrition. It’s typically served with a lemon wedge for added zest.

For those seeking a smokier flavor, the Smoky Southern Grilled Chicken is a tasty option. It provides 28 grams of protein with only 3.5 grams of saturated fat, making it a filling and heart-healthy choice.

Sides with Benefits

Cracker Barrel’s side dishes can contribute significantly to a meal’s nutritional value. The Bowl of Turnip Greens is a standout choice, offering 24 grams of protein and only 250 calories. This traditional Southern dish is flavored with ham for added taste.

Fresh steamed broccoli and green beans are excellent vegetable options, providing fiber and essential nutrients. The Country Green Beans are particularly flavorful and can complement any main dish.

For a complex carbohydrate option, consider the Baked Sweet Potato. It’s naturally sweet and packed with vitamins. Ask for toppings on the side to control added calories. The Hashbrown Casserole, while higher in calories, can be enjoyed in moderation as a treat.

Customizing Your Meal

A table set with a variety of fresh fruits, vegetables, and lean proteins, surrounded by rustic decor and warm lighting

Cracker Barrel offers several ways to modify menu items for healthier eating. Guests can make smart substitutions and control portion sizes to create more nutritious meals.

Substitute for Health

Ask for grilled chicken instead of fried on salads and sandwiches. This simple swap cuts calories and fat. Replace fries or hashbrown casserole with steamed vegetables or fresh fruit. These sides provide vitamins and fiber with fewer calories.

Request whole wheat bread for sandwiches when available. Whole grains offer more nutrients and fiber than white bread. Ask for dressings and sauces on the side to control how much you use.

For breakfast, choose egg whites or an egg substitute to reduce cholesterol and calories. Select turkey bacon or ham as leaner protein options compared to regular bacon or sausage.

Portion Control

Split an entrée with a dining companion to instantly halve calories and fat. Ask for a to-go box when your meal arrives and pack up half before eating. This prevents overeating large restaurant portions.

Order from the kid’s menu for smaller servings of popular dishes. Many adult entrées can be ordered as a “lite” portion. Choose a cup of soup instead of a bowl.

Avoid all-you-can-eat specials that encourage overeating. Stick to single-serving menu items. Share family-style sides among the table rather than ordering multiples.

Kids’ Healthy Picks

A colorful display of fresh fruits, vegetables, and whole grains arranged on a wooden table at Cracker Barrel

Cracker Barrel offers nutritious and appealing options for young diners. These choices balance taste with wholesome ingredients to keep kids satisfied and energized.

Balanced Options for Children

The Kids’ Menu features several well-rounded meals. Grilled chicken tenders provide lean protein without excess breading or frying. Paired with fresh fruit and steamed broccoli, this creates a balanced plate. The junior breakfast plate offers scrambled egg whites, turkey bacon, and whole grain toast for a protein-rich start to the day.

For lunch, kids can enjoy a turkey sandwich on whole wheat bread with apple slices. This combination delivers fiber, vitamins, and complex carbohydrates. The children’s grilled cheese uses reduced-fat cheese on whole grain bread, offering a healthier twist on a classic favorite.

Fun and Nutritious Sides

Cracker Barrel’s kid-friendly sides add nutrition and enjoyment to meals. Fresh apple slices provide natural sweetness and fiber. Steamed broccoli florets offer vitamins and minerals in a fun, bite-sized form. Carrot sticks with low-fat ranch dip encourage vegetable consumption.

For a warm option, the kids’ baked sweet potato comes topped with a sprinkle of cinnamon. This naturally sweet vegetable packs vitamin A and fiber. The restaurant’s applesauce serves as a fruity side without added sugars. Milk or 100% fruit juice round out meals with essential nutrients for growing bodies.

Beverage Choices

A table set with colorful fruit smoothies, herbal teas, and fresh-squeezed juices at a cozy Cracker Barrel restaurant

Cracker Barrel offers a variety of drink options for health-conscious diners. From sugar-free alternatives to natural juices, guests can find refreshing beverages that align with their dietary goals.

Sugar-Free and Low-Calorie Drinks

Unsweetened iced tea is a popular choice at Cracker Barrel, providing a flavorful drink without added calories or sugar. For those seeking a bit of sweetness, the restaurant offers sugar-free syrups to customize beverages.

Diet sodas are available for patrons looking for familiar carbonated options with zero calories. These drinks can satisfy cravings without impacting daily calorie intake.

Water remains the healthiest choice, and Cracker Barrel provides free refills. Adding a slice of lemon can enhance flavor without adding calories.

Natural Juice Selections

While not explicitly mentioned in the search results, Cracker Barrel typically offers a selection of natural fruit juices. Apple juice and orange juice are common options that provide vitamins and minerals.

100% fruit juices can be a source of natural sugars and nutrients. However, portion control is key, as juices can be calorie-dense.

For a lower-calorie option, guests might consider asking for juice mixed with sparkling water. This creates a refreshing, lightly flavored drink with fewer calories than full-strength juice.

Seasonal and Regional Specialties

A rustic wooden table set with a variety of fresh fruits, vegetables, and whole grains, with a sign advertising "Seasonal and Regional Specialties" at Cracker Barrel

Cracker Barrel offers a rotating selection of seasonal dishes and regional specialties that incorporate fresh, locally-sourced ingredients. These menu items provide healthier options that highlight the flavors of each season and region.

Seasonal Produce Features

Cracker Barrel’s seasonal menu showcases fresh produce at its peak. In spring, expect dishes with asparagus, strawberries, and leafy greens. Summer brings options featuring tomatoes, zucchini, and bell peppers. Fall menus highlight squash, apples, and root vegetables. Winter offerings often include citrus fruits and hearty greens.

These seasonal produce-focused dishes tend to be lighter and more nutritious. Grilled or roasted vegetable sides provide fiber and vitamins with minimal added fats. Fruit-based desserts offer natural sweetness without excessive calories.

Regional specialties vary by location, incorporating local ingredients and culinary traditions. Coastal areas may feature fresh seafood dishes, while Southern locations often highlight farm-fresh vegetables and lean proteins.

Eating Healthily on the Go

A colorful array of fresh fruits, salads, and grilled vegetables displayed on a rustic wooden table at a Cracker Barrel restaurant

Cracker Barrel offers several nutritious options for health-conscious diners seeking a quick meal. With some thoughtful choices, it’s possible to enjoy a satisfying and balanced dish even when pressed for time.

Take-out Tips

When ordering take-out from Cracker Barrel, opt for grilled or roasted proteins instead of fried options. Choose the Grilled Chicken Tenderloins, which provide lean protein without excess calories. Pair them with vegetable sides like steamed broccoli or green beans for added nutrients and fiber.

Consider the Hashbrown Casserole as a moderately healthy side dish at 190 calories per serving. It offers a tasty blend of potatoes, cheese, and onions without excessive fat content.

For a lighter breakfast on-the-go, select the Fresh Fruit n’ Yogurt Parfait. This option combines protein-rich yogurt with fresh fruit for a nutritious start to the day.

When craving something sweet, the Root Beer float at 450 calories is a better choice than many of the heavier desserts on the menu. It satisfies the sweet tooth without going overboard on calories and fat.