Healthiest Menu Items at Cracker Barrel

Cracker Barrel is famous for its Southern dishes, but not really for healthy food. A quick look at the items listed at PriceListo should tell you that. It’s not a coincidence that of the 10 states with the highest obesity rates, 7 of them are in the South. And of the 10 states with highest rates of diabetes, 9 of them are Southern states. 

But it is actually possible to eat healthy at Cracker Barrel. Just stick to the following menu items:

1.    Apple n’ Cinnamon Oatmeal

This comes with only 340 calories and merely 6g of fat. It offers plenty of whole grains, along with 6g of fiber. The 250mg of sodium is also low enough even for those with high blood pressure issues.

The main concern here is the 28g of sugar, which may be a bit too high. But you can hold off on the Fuji apples and dried cranberries, or at least ask for them on the side so you’re able to limit your intake more easily.

2.    Eggs-in-the-Basket

You get 2 slices of terrific sourdough with 2 eggs and 2 turkey sausage patties. If you pass on the hashbrown casserole and the fried apples, you limit the calorie intake to just 540 calories. The 810mg of sodium isn’t bad, and you also get plenty of protein for breakfast at 33g.

Don’t insist on getting just the egg whites, as the yolk can still be part of the healthy diet. Half the protein of the egg comes from the yolk itself, and you also get plenty of terrific nutrients like the lutein and emga-3s antioxidants, plus vitamins A and D.

3.    Good Morning Breakfast

It’s a good morning indeed with this simple breakfast of 2 egg whites, coarse ground grits, tomatoes, and seasonal fruit. The grand calorie total is only 310 calories, with just 8g of fat. It comes with 830mg of sodium, which just about 1 third of the daily sodium allotment for most folks.

You also get 27g of protein, plus the breakfast still features grits, which is a classic Southern dish.

4.    Fresh Apple Slices

If you’re looking for a side plate with your usual breakfast, then just get the fresh apple slices. Not all vegetables and fruits are good for your diet if they’re fried or come with rather dubious sauces. But these fresh apple slices only come with 70 calories, without any fat or sodium.

5.    Grilled Pork Chop

Okay, now we’re at lunch or dinner and you’re looking for an entrée. Your best bet is to go with the grilled pork chop. It’s a healthy choice, as long as you forgo the sides, bread, and butter.

That way, you limit this to only 250 calories and 13g of fat (with only 5g of saturated fat). The sodium is minimal at 350mg, yet you still get a whopping 35g of protein.

But if you’re looking at this as your actual meal, then you can get some steamed fresh broccoli to go with it. Add a slice of bread with a pat of butter, and you’re good to go.

6.    Open-Faced Roast Beef Sandwich

Which of the sandwiches won’t go against your diet? None of these things are particularly healthy. But if you’re really craving for a sandwich, then you should opt for the Open-Faced Roast Beef Sandwich.

True, the 700 calories, 33g of fat, 13g of saturated fat, and 1g of trans fat are all way too much for anyone. But all the other sandwiches and burgers are just worse. The Homestyle Chicken BLT may seem healthier, but it comes with 1,500 calories, 91g of fat, and a truly terrible 2,910mg of sodium.

7.    House Salad

Not all salads are healthy, which can be rather frustrating for those who want an easy way to identify healthy fare. But you should be okay with the House Salad, which normally comes with thick slices of bacon, grape tomatoes, cucumbers, shredded Colby cheese and house-baked Sourdough crouton, along with Westminster Crackers.

Take out the dressing and the crackers, and you only get just 260 calories and 600mg of sodium, while you still enjoy 12g of protein. If you really need some dressing, then pick the fat-free Italian dressing. That’s only 15 calories extra.

Order this with your grilled pork chop, and it’s a really healthy lunch.

8.    Fresh Steamed Broccoli

This is a terrific order on the side for lunch or dinner, as long as you pass on the extra butter. After all, it’s only 40 calories, 10mg of sodium, and zero fat. You also get plenty of potassium, fiber, and vitamins A, C, and K.

9.    Blackberry or Peach Cobbler

You’re probably better off without any dessert. But if you need to have one, go with this, which you can share with your lunch or dinner partner. That way, you only get half the 460 calories, 240mg of sodium, and 53g of sugar.

Final Words

We considered putting in a 10^th item here, just to get a nice Top Ten List. That would have been a beverage, but most of the beverages here are laden with added sugar that you’re better off without.

Of course, water is always a healthy idea. The coffee is a good choice as well, and not just for breakfast, either.