Cracker Barrel offers a variety of healthier breakfast options for those looking to make mindful choices while enjoying a hearty meal. From grilled chicken tenderloins to egg white omelets, guests can find tasty alternatives that align with their nutritional goals. The Country Morning Breakfast, consisting of two farm-fresh eggs, grits, and tomato slices, provides a balanced start to the day at 550 calories.
For those seeking lower-calorie options, the menu includes grilled chicken tenderloins at 150 calories and lemon pepper grilled rainbow trout at 160 calories. These protein-rich choices can be paired with vegetable sides for a satisfying meal. Cracker Barrel also caters to younger diners with kid-friendly healthy options across various menu sections, including breakfast, homestyle meals, and sandwiches.
Understanding Cracker Barrel’s Breakfast Menu
Cracker Barrel’s breakfast menu offers a variety of options, from hearty traditional fare to lighter, healthier choices. The restaurant emphasizes quality ingredients and caters to different dietary preferences.
Menu Categories
Cracker Barrel’s breakfast menu is divided into several categories. Traditional favorites include the Old Timer’s Breakfast, featuring farm-fresh eggs, grits, and a choice of meat. For those seeking lighter options, the Good Morning Breakfast provides egg whites, grits, fresh fruit, and turkey sausage.
The menu also includes specialty items like pancakes, French toast, and breakfast sandwiches. Vegetarian options are available, such as oatmeal and yogurt parfaits.
Customization is encouraged, allowing guests to mix and match sides or substitute items to suit their preferences.
Ingredients Quality
Cracker Barrel prides itself on using high-quality ingredients in its breakfast offerings. The restaurant sources farm-fresh eggs and prepares them to order. Meats like bacon, sausage, and ham are selected for their flavor and quality.
Fresh fruits and vegetables are incorporated into many dishes, providing nutritional value. Whole grain options are available for those seeking added fiber.
The restaurant also offers low-fat and sugar-free syrup alternatives. Cracker Barrel aims to balance taste with nutritional value, catering to health-conscious diners while maintaining its signature flavors.
Top Healthy Breakfast Entrees
Cracker Barrel offers several nutritious breakfast options for health-conscious diners. These menu items provide balanced nutrition while keeping calories, fat, and sodium in check.
Grilled Chicken Tenderloins
Grilled chicken tenderloins are a lean protein choice for breakfast. This dish is low in fat and calories while providing ample protein to start the day. Cracker Barrel prepares the chicken without excessive oils or heavy sauces, keeping it light and healthy.
The tenderloins are typically served with fresh fruit and a side of low-fat yogurt. This combination creates a well-rounded meal with protein, carbohydrates, and beneficial nutrients from the fruit.
Diners can request extra vegetables instead of higher-calorie sides to further enhance the nutritional value of this entree.
Good Morning Breakfast
The Good Morning Breakfast is a standout healthy option at Cracker Barrel. It includes:
- Two scrambled egg whites
- Grits
- Fresh fruit
- Sliced tomatoes
- Turkey sausage
This meal contains approximately:
- 300 calories
- 8g fat
- 2g saturated fat
- 31g carbohydrates
- 11g sugar
- 27g protein
- 830mg sodium
The egg whites provide lean protein, while the fresh fruit and tomatoes add essential vitamins and fiber. Turkey sausage offers a lower-fat alternative to traditional pork sausage.
Turkey Sausage
Turkey sausage is a healthier alternative to pork sausage. It contains less fat and fewer calories while still providing protein and flavor. Cracker Barrel’s turkey sausage is seasoned to taste similar to traditional breakfast sausage.
Diners can order turkey sausage as a side or as part of a breakfast platter. It pairs well with egg whites and whole grain toast for a balanced meal.
Turkey sausage helps reduce overall calorie and fat intake without sacrificing taste or satisfaction.
Spicy Grilled Catfish
For those seeking a unique breakfast option, the Spicy Grilled Catfish offers a lean protein choice. Catfish is low in calories and rich in omega-3 fatty acids. Grilling the fish helps keep the calorie count down compared to fried alternatives.
The spicy seasoning adds flavor without excess calories. This dish is typically served with a side of fresh vegetables, further enhancing its nutritional value.
Catfish provides essential nutrients such as vitamin B12 and selenium. It’s a good option for those looking to incorporate more fish into their diet.
Lemon Pepper Grilled Rainbow Trout
Lemon Pepper Grilled Rainbow Trout is another healthy seafood option on Cracker Barrel’s breakfast menu. Rainbow trout is rich in protein and omega-3 fatty acids. The lemon pepper seasoning adds zest without excess calories or sodium.
This dish is typically grilled, keeping it low in fat. It’s often served with a side of fresh vegetables, creating a nutrient-dense meal.
Trout is also a good source of vitamins B6 and B12, niacin, and selenium. This entree provides a flavorful way to start the day while supporting heart and brain health.
Southern Grilled Chicken Caesar
The Southern Grilled Chicken Caesar offers a lighter take on a classic salad. Grilled chicken provides lean protein without the extra calories of fried options. The Caesar dressing is typically served on the side, allowing diners to control their calorie intake.
This salad includes:
- Grilled chicken breast
- Romaine lettuce
- Parmesan cheese
- Croutons (can be omitted for fewer calories)
- Caesar dressing (on the side)
To make this option even healthier, diners can:
- Ask for extra vegetables
- Request light dressing or use it sparingly
- Skip the croutons
The combination of protein from the chicken and fiber from the vegetables helps create a satisfying meal under 500 calories.
Health-Conscious Side Options
Cracker Barrel offers several nutritious side dishes for health-conscious diners. These options provide essential nutrients while keeping calorie counts in check. Guests can choose from fresh produce, steamed vegetables, and customizable plates to complement their meals.
Salads and Dressings
The House Salad is a refreshing choice, featuring mixed greens, tomatoes, and cucumbers. Guests can opt for low-fat dressings like balsamic vinaigrette to reduce calorie intake. For added protein, grilled chicken can be included.
The Cole Slaw provides a crunchy alternative with shredded cabbage and carrots in a light dressing. It’s a good source of vitamin C and fiber.
Cracker Barrel’s Fruit n’ Yogurt Parfait combines fresh fruit with low-fat yogurt and granola. This option offers probiotics, vitamins, and a touch of sweetness without excessive calories.
Country Vegetable Plate
The Country Vegetable Plate allows guests to create a personalized, nutrient-rich meal. Diners can select four vegetable sides from the daily offerings. Popular choices include:
- Green Beans
- Carrots
- Corn
- Lima Beans
- Pinto Beans
These selections are typically prepared with minimal added fats, making them suitable for those watching their calorie intake. The plate provides a variety of vitamins, minerals, and fiber.
Steamed Vegetable Selections
Steamed vegetables are among the healthiest side options at Cracker Barrel. These dishes retain more nutrients compared to fried alternatives and are typically under 200 calories per serving.
Steamed Broccoli is a standout choice, rich in vitamins C and K, fiber, and antioxidants. It’s served crisp-tender, preserving its nutritional value and natural flavor.
Fresh Seasonal Veggies offer variety throughout the year. These may include zucchini, squash, or mixed vegetable medleys, providing diverse nutrients and flavors.
For those seeking a low-carb option, steamed vegetables can replace starchier sides like potatoes or rice, helping to reduce overall calorie intake while maintaining meal satisfaction.
Low-Calorie Breakfast Combinations
Cracker Barrel offers several breakfast options that are both satisfying and low in calories. These combinations feature lean proteins, whole grains, and fresh fruits to provide a nutritious start to the day.
Egg Sandwich Options
The Egg Sandwich at Cracker Barrel is a standout choice for those watching their calorie intake. It contains two eggs, sourdough bread, tomato slices, and a small amount of mayonnaise. This combination provides 20 grams of protein while keeping calories in check.
For added flavor without excessive calories, diners can request scrambled egg whites instead of whole eggs. This substitution further reduces the sandwich’s calorie and fat content.
Those seeking a heartier meal can add two slices of thick-cut bacon. This addition increases the calorie count by 140 but boosts protein and satisfaction.
Healthy Homestyle Breakfasts
Cracker Barrel’s menu includes several homestyle breakfast options under 500 calories. A popular choice is the combination of eggs, multigrain toast, fresh fruit, and sliced tomatoes.
This plate offers a balance of protein, complex carbohydrates, and vitamins. Guests can customize their egg preparation, opting for poached or scrambled egg whites to minimize saturated fat.
Another low-calorie option is the Old Timer’s Breakfast, which contains 240 calories. This classic meal can be modified by substituting turkey sausage for regular sausage to reduce fat content.
For those seeking variety, Cracker Barrel offers a Sunrise Sampler. By choosing items carefully, guests can create a filling breakfast that remains within their calorie goals.
Avoiding High-Calorie Traps
Cracker Barrel’s breakfast menu contains many tempting high-calorie options. Knowing which items to avoid and what to watch out for can help diners make healthier choices.
Identifying Hidden Calories
Biscuits are a Cracker Barrel staple, but pack a caloric punch. One biscuit contains around 180 calories, mostly from refined carbs and saturated fat. Hashbrown Casserole is another popular side to skip, with over 200 calories per serving.
Loaded Baked Potatoes can exceed 500 calories due to toppings like cheese, bacon, and sour cream. Opt for a plain baked potato instead and add vegetable toppings.
Many breakfast platters come with multiple high-calorie sides. Choose fruit or tomato slices as healthier alternatives. Be wary of seemingly healthy options like oatmeal, which often contain added sugars.
High Sodium Items to Skip
Sodium content is a concern in many Cracker Barrel breakfast items. Country Ham contains over 2000mg of sodium per serving – nearly a full day’s recommended intake.
Sausage gravy is another high-sodium culprit, with over 1000mg in a single portion. Opt for turkey sausage or bacon as lower-sodium protein choices.
Even vegetable sides can be sodium-heavy. Green beans often contain added salt and ham. Request steamed vegetables without salt when possible.
Omelets may seem healthy but can contain high amounts of sodium from cheese and meat fillings. Choose egg whites with fresh vegetables for a lower-sodium option.
Customizing Meals for Better Nutrition
Cracker Barrel offers several ways to tailor breakfast meals for improved nutritional value. By making smart choices and requesting modifications, diners can create healthier options that align with their dietary goals.
Selecting Lean Proteins
Opt for egg whites instead of whole eggs to reduce cholesterol and calories. Request grilled chicken tenderloins as a lean protein alternative to fried options or bacon. Consider turkey sausage in place of regular sausage for a lower-fat option.
Ask for meats to be prepared without added oils or butter. This simple change can significantly decrease the overall fat content of the meal.
Opting for Fresh Vegetables
Add fresh tomato slices to sandwiches or breakfast platters for extra vitamins and fiber. Request a side of fresh fruit instead of hash brown casserole or other starchy sides.
Consider ordering the Egg Sandwich, which comes with tomato slices. Ask for additional vegetables like spinach or mushrooms to boost nutritional value.
Choosing Healthier Sides
Select oatmeal as a heart-healthy side dish. Ask for it to be prepared with water instead of milk to reduce calories. Request sugar-free syrup or fresh fruit as toppings instead of brown sugar.
Choose whole wheat toast over biscuits or pancakes. Opt for sugar-free jam or a small portion of real butter instead of sugary jellies or syrups.
Replace high-calorie sides like fried apples with a fresh apple. Substitute Greek yogurt for sour cream on potato dishes to increase protein and reduce fat.
Understanding Nutritional Information
Cracker Barrel provides nutritional information for their menu items to help guests make informed choices. This data includes details on calories, sodium, and other key nutrients.
Accessing Nutrition Guides
Cracker Barrel offers nutrition guides online and in-restaurant. Guests can find a PDF on their website with comprehensive nutritional facts for all menu items. This guide includes calorie counts, fat content, sodium levels, and other essential information. In-store, customers can request a printed nutrition guide from their server.
The guides are updated regularly to reflect menu changes. They cover breakfast items, lunch and dinner options, as well as beverages and desserts. Each listing provides a breakdown of serving size, calories, fat, carbohydrates, protein, and sodium content.
Deciphering Menu Symbols
Cracker Barrel uses symbols on their menus to indicate certain nutritional characteristics. A heart icon often denotes healthier options that are lower in calories, fat, or sodium. Some menus may use a leaf symbol to highlight vegetarian choices.
These symbols help guests quickly identify items that align with their dietary needs. However, it’s important to note that not all healthy options may be marked. Guests should still consult the full nutritional information for a complete understanding of each dish’s content.
The restaurant also indicates customizable items. This allows guests to modify dishes to better suit their nutritional goals, such as removing cheese or substituting side dishes.