Cracker Barrel’s Hidden Gems: Delicious and Nutritious Choices for 2023

Cracker Barrel, known for its Southern comfort food, offers surprisingly healthy options for diners seeking nutritious meals. While the restaurant’s menu features many indulgent dishes, it also includes lighter fare that caters to health-conscious customers. By choosing wisely, guests can enjoy flavorful meals without derailing their dietary goals.

The key to eating healthily at Cracker Barrel lies in selecting lean proteins, fresh vegetables, and lighter preparation methods. Grilled catfish, turnip greens, and steamed broccoli are among the nutritious choices available. These options provide essential nutrients while keeping calorie counts in check.

Customization plays a crucial role in creating healthier meals at Cracker Barrel. Requesting sauces and dressings on the side allows diners to control portion sizes and reduce excess calories. Opting for vegetable sides instead of high-carb options can further enhance the nutritional value of a meal.

Cracker Barrel Overview

A colorful display of fresh fruits and vegetables arranged in baskets at a Cracker Barrel restaurant, alongside a selection of whole grain breads and low-fat dairy options

Cracker Barrel Old Country Store combines a restaurant and gift shop, offering Southern-style comfort food and nostalgic merchandise. The chain emphasizes hospitality and home-style cooking while adapting to modern dietary needs.

History and Philosophy of Cracker Barrel

Cracker Barrel was founded in 1969 in Lebanon, Tennessee. The company’s philosophy centers on providing a welcoming, nostalgic atmosphere reminiscent of old country stores.

Cracker Barrel’s commitment to Southern hospitality shapes its approach to customer service. The restaurant’s decor features authentic antiques and Americana, creating a unique dining experience.

Over the years, Cracker Barrel has expanded across the United States, maintaining its focus on comfort foods while gradually introducing healthier options. This evolution reflects changing consumer preferences and dietary awareness.

Understanding the Menu Categories

Cracker Barrel’s menu is divided into several key categories: Breakfast, Lunch & Dinner, Desserts, and Beverages. The breakfast menu, served all day, includes classic items like pancakes and country ham.

Lunch and dinner offerings feature Southern staples such as fried chicken, meatloaf, and country-fried steak. Sides typically include vegetables and comfort foods like mac and cheese.

In recent years, Cracker Barrel has introduced a “Wholesome Fixin’s” category, offering lighter options under 600 calories. These dishes cater to health-conscious diners while maintaining the restaurant’s signature flavors.

The menu also includes seasonal specials and limited-time offerings, allowing Cracker Barrel to showcase new dishes and ingredients while maintaining its core comfort food identity.

Breakfast Options

Cracker Barrel offers a range of healthier breakfast choices to start your day right. These options cater to various dietary needs and preferences while still providing satisfying flavors.

Lighter and Nutrient-Dense Breakfast Choices

Cracker Barrel’s menu includes several lighter, nutrient-dense breakfast options. The fresh fruit cup is a refreshing choice, packed with vitamins and fiber. For a heartier option, the oatmeal comes with dried fruit and nuts, providing complex carbohydrates and healthy fats.

The egg sandwich on sourdough bread is a balanced choice. It features two eggs, tomato slices, and a light spread of mayonnaise. This sandwich offers protein and whole grains without excessive calories.

Yogurt parfait bowls are another nutritious option. They combine creamy yogurt with crunchy granola and fresh fruit, delivering probiotics, fiber, and essential nutrients.

Protein-Rich Breakfasts

For those seeking high-protein meals, Cracker Barrel has several options. The egg white scramble is a lean choice, offering ample protein with minimal fat. It can be paired with turkey sausage for additional protein without excessive calories.

The Protein Power Bowl is a newer menu item designed for health-conscious diners. It typically includes egg whites, lean meat, and vegetables, providing a balanced mix of protein and fiber.

Grilled chicken breast is available as a breakfast protein option. It can be paired with eggs and a side of fresh fruit for a well-rounded meal.

Low-Carb Breakfast Menu Items

Cracker Barrel accommodates low-carb diets with several menu items. The bacon or sausage and eggs plate can be ordered without toast or hash browns. This combination provides protein and healthy fats while keeping carbohydrates low.

A vegetable omelet made with whole eggs or egg whites is another low-carb option. Diners can request it without cheese to further reduce carbohydrates and fat.

For a unique low-carb choice, the Impossible Sausage Biscuit can be ordered without the biscuit. This plant-based sausage offers protein with fewer carbs than traditional options.

Lunch and Dinner Selections

A table set with a variety of colorful, fresh, and healthy food options, including salads, grilled vegetables, and lean protein choices at Cracker Barrel in 2023

Cracker Barrel offers several nutritious options for lunch and dinner that cater to various dietary preferences. These selections focus on lean proteins, lower calorie counts, and vegetable-based dishes.

High-Protein Lunch and Dinner Entrees

Grilled chicken dishes are excellent high-protein choices at Cracker Barrel. The Smoky Southern Grilled Chicken provides 28 grams of protein with only 3.5 grams of saturated fat. It’s seasoned with a flavorful southern blend, making it both tasty and nutritious.

Grilled Chicken Tenders are another protein-packed option, containing 270 calories and 7 grams of fat. These tenders can be paired with healthier sides for a well-balanced meal.

For seafood lovers, the U.S. Farm-Raised Grilled Catfish is a lean protein choice. It’s one of the lowest calorie, fat, and sodium options on the menu, making it an ideal selection for those watching their intake.

Low-Calorie Lunch and Dinner Options

The Lemon Pepper Grilled Rainbow Trout is a standout low-calorie entree, containing just 330 calories. This dish offers a light and flavorful option for those seeking to reduce their caloric intake.

Grilled Chicken Tenderloins are another low-calorie choice, perfect for lunch or dinner. When paired with vegetable sides, this meal can easily stay under 500 calories.

By opting for grilled options instead of fried, diners can significantly reduce their calorie consumption. For example, choosing grilled catfish over Southern Fried Chicken can save up to 1,380 calories.

Vegetable-Based and Lower Sodium Choices

The Country Vegetable Plate allows diners to create a customized, vegetable-rich meal. By selecting steamed or grilled vegetable options, guests can craft a nutritious, lower-sodium plate.

Vegetable Soup is a comforting, lower-sodium option that can be enjoyed as a starter or a light meal. It provides warmth and nutrition without excessive calories or salt.

When selecting sides, opt for steamed vegetables or fresh fruit to keep sodium levels in check. These choices complement main dishes while adding essential nutrients and fiber to the meal.

Healthy Side Options

A colorful array of fresh salads, steamed vegetables, and fruit bowls arranged on a rustic wooden table at Cracker Barrel in 2023

Cracker Barrel offers several nutritious side dishes that can complement a balanced meal. These options provide essential nutrients while keeping calorie and fat content in check.

Fresh Vegetables and Sides

Steamed broccoli stands out as a fiber-rich, low-calorie choice. It provides vitamins C and K, along with antioxidants. Green beans are another excellent option, offering a good balance of nutrients with minimal calories.

Turnip greens pack a nutritional punch with vitamins A and C. They’re also low in carbohydrates and calories. Corn, while slightly higher in carbs, can be a tasty addition in moderation.

Pinto beans offer plant-based protein and fiber. They’re filling and can help stabilize blood sugar levels. Carrots provide beta-carotene and fiber, supporting eye health and digestion.

Fruits and Lower Calorie Alternatives

Fresh fruit is a smart choice for those seeking a sweet yet healthy side. Apples and oranges are typically available, providing vitamins and fiber with natural sugars.

A side salad can be a nutrient-dense option. Opt for a vinaigrette dressing on the side to control calories. Adding lean proteins like grilled chicken can turn a side salad into a satisfying main course.

Cracker Barrel’s fresh apple slices are a crisp, refreshing alternative to higher-calorie sides. They’re naturally low in fat and provide a good source of fiber.

Salads and Health-Focused Dishes

A colorful array of fresh salads and health-focused dishes displayed on a rustic wooden table at Cracker Barrel

Cracker Barrel offers a variety of salads and health-conscious dishes that cater to diners seeking nutritious options. These menu items combine fresh ingredients with balanced nutritional profiles.

Salad Entrees with Nutritional Benefits

The House Salad at Cracker Barrel is a popular choice for health-conscious diners. It features a mix of fresh vegetables, including lettuce, tomatoes, and cucumbers. Guests can customize their salad with various dressing options. The Balsamic Herb Vinaigrette is a lighter choice at 140 calories per serving.

For a more substantial meal, the Homestyle Grilled Chicken Salad provides a protein-rich option. This salad combines grilled chicken with mixed greens and vegetables. It offers a balance of nutrients while keeping calorie content in check.

Cracker Barrel also allows diners to add grilled chicken or fish to any salad for extra protein. This flexibility helps create a more filling and nutritionally complete meal.

Specialty Health-Conscious Menu Items

Beyond salads, Cracker Barrel offers other health-focused dishes. The Grilled Catfish is a lean protein option that’s low in calories and high in omega-3 fatty acids. It’s typically served with a choice of sides, allowing diners to select healthier options like steamed vegetables.

The Smoky Southern Grilled Chicken Breast is another dietitian-approved menu item. It provides a good source of protein without excessive calories or fat. Pairing this dish with vegetable sides creates a well-balanced meal.

For those seeking lighter fare, the Egg Sandwich can be a nutritious choice. It contains 20 grams of protein and can be customized with additional vegetables for added nutrients.

Strategic Meal Planning

A table set with a variety of healthy meal options at Cracker Barrel, including fresh fruits, salads, grilled vegetables, and lean protein choices

Planning ahead is key to making healthy choices at Cracker Barrel. Focusing on nutritional balance and portion control can help diners enjoy satisfying meals while meeting their health goals.

Caloric and Nutritional Considerations

Cracker Barrel offers options for various dietary needs. The Egg Sandwich provides a balanced meal with 20 grams of protein and moderate calorie content. Adding two slices of bacon increases calories by 140 but enhances protein intake.

For weight management, selecting grilled catfish over fried chicken saves 1,380 calories, 89 grams of fat, and 76 grams of carbs. This lean protein choice supports nutritional goals without sacrificing flavor.

Sodium intake is important to monitor. The chili cup contains 560 milligrams of sodium, which is moderate compared to some restaurant options but still significant for those watching salt intake.

Dietitian-Approved Menu Highlights

Dietitians recommend several healthier choices at Cracker Barrel. The grilled catfish stands out as a low-calorie, low-fat option rich in lean protein. It’s an excellent alternative to higher-calorie fried dishes.

Vegetarian diners can opt for the Country Sides in catering sizes. These provide nutritious options without meat, allowing for customizable meals that align with plant-based preferences.

For those seeking a balance of nutrients, the Egg Sandwich with sourdough bread and tomato slices offers a mix of protein and carbohydrates. This combination provides sustained energy without excessive calories.

Beverages and Extras

A colorful display of fresh fruits, salads, and smoothies at a Cracker Barrel restaurant in 2023

Choosing the right beverages and extras can significantly impact the nutritional value of your meal at Cracker Barrel. Smart selections can help you maintain a balanced diet while still enjoying your dining experience.

Healthy Beverage Choices

Cracker Barrel offers several healthier beverage options. Unsweetened iced tea is a popular choice, containing zero calories and no added sugars. For a refreshing twist, try adding a slice of lemon.

Water is always the best option for hydration. It’s calorie-free and helps cleanse your palate between bites.

Coffee, served black or with a splash of low-fat milk, can be a good choice for those seeking a caffeine boost without extra calories. Avoid cream and sugar to keep it healthy.

Smart Swaps and Additions

When it comes to extras, opt for healthier sides to complement your main dish. A cup of chili can be a nutritious addition, providing protein and fiber without excessive calories.

Consider swapping high-calorie sides like hashbrown casserole for steamed vegetables or a side salad with vinaigrette dressing. These options add nutrients and fiber to your meal.

If you crave something sweet, choose fresh fruit instead of fried apples. This swap reduces added sugars and unhealthy fats.

For condiments, opt for honey mustard over high-calorie options like ranch dressing. Use it sparingly to add flavor without excess calories.