I’ll be honest…I’ve never been to Cracker Barrel. They didn’t have any where I lived growing up, and there’s none in the state where I live now. Never fear, though – that doesn’t stop me from digging into the menu and coming up with the seven best meals to eat there. Why am I qualified to do that?
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That’s a great question! I’m a Registered Dietitian, so my job is to help people with things like navigating restaurants to choose the better options. Things I consider when recommending restaurant meals include things like the overall calories, the amount of protein given the calories, as well as carbohydrate and fat content.
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I don’t address sodium in the meals and nutrition stats because restaurant meals tend to be high in sodium, so it’s tricky to find healthier meals that are also lower in sodium. If you’re on a low-sodium diet (such as for heart disease or kidney problems), please speak with your healthcare provider and/or a registered dietitian for guidance on a low-sodium diet.
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Grilled skinless chicken is a fantastic source of filling protein, and it’s very low in fat compared to other animal-based protein sources. If you’re on a low-carb or keto diet, these chicken tenders are a great choice.
This is a bit small as a meal on its own, but there are plenty of sides to pair it with. (I’ll cover those at the end!)
Nutrition stats: 160 calories, 4.5 grams of fat (1 gram of saturated fat), 3 grams of carbohydrates, 28 grams of protein
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If you want a more substantial meal, the Smoky Southern Grilled Chicken is closer to a meal-sized calorie count. Cracker Barrel doesn’t specify how it’s flavored, but the name implies that it might have more flavor than the plain grilled chicken tenders. The protein content is impressive, too – 62 grams!
Nutrition stats: 380 calories, 10 grams of fat (3 grams of saturated fat), 7 grams of carbohydrates, 62 grams of protein
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I am a big fan of seafood (taste and nutrition-wise), so I love it when restaurants offer it. The Grilled Catfish is naturally low in saturated fat (the type that is associated with heart health concerns) and is packed with protein.
Like the chicken tenders, you’ll probably want to add a few sides to make the catfish a true filling meal.
Nutrition stats: 170 calories, 11 grams of fat (2.5 grams of saturated fat), 2 grams of carbohydrates, 17 grams of protein)
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The Pot Roast contained less saturated fat than the other beef menu items, which is why I’ve included it in the lineup. It’s the highest saturated fat menu item on the list, but I wanted to be sure to include a red meat option for any diners who don’t lean towards chicken or fish. (I know a few of those myself!)
Nutrition stats: 520 calories, 26 grams of fat (7 grams of saturated fat), 23 grams of carbohydrates, 43 grams of protein
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Trout is lower in heart-healthy omega-3 fats compared to salmon (my all-time seafood favorite nutritionally), but this is still an excellent option. The rainbow trout is rich in protein, low in saturated fat, and is low-carb and keto-friendly for those wanting low-carb options.
Nutrition stats: 410 calories, 26 grams of fat (6 grams of saturated fat), 2 grams of carbohydrates, 39 grams of protein
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This filling salad has lettuce, cucumbers, tomatoes, shredded cheese, eggs, and croutons. If you want it to be a bit lower-carb, just skip the croutons! I suggest pairing it with
Balsamic vinaigrette, which will contribute less added fat and carbs compared to the other salad dressings Cracker Barrel offers.
Nutrition stats: 440 calories, 24 grams of fat (6 grams of saturated fat), 16 grams of carbohydrates, 40 grams of protein
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Sometimes you’re just in the mood for soup. Chili is a higher-protein option than the other Cracker Barrel soup options, thanks to the ground meat and beans. It’s also lower in carbs and fat than the other soups on the menu.
This one is a bit light for a meal on its own, so check out those healthy sides I was talking about – they’re up next!
Nutrition stats: 200 calories, 6 grams of fat (2 grams of saturated fat), 22 grams of carbohydrates, 14 grams of protein
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As you’ve probably noticed, some of these meals are a little light in the calorie department. We’re talking about meals here, and to me, a meal needs to contain more than 200-300 calories.
Luckily, Cracker Barrel has plenty of healthy sides I’d totally recommend.
These are the sides I recommend at Cracker Barrel:
- Bowl of turnip greens (contains egg)
- Country green beans
- Mashed potatoes
- Steamed broccoli
- Turnip greens (no eggs)
- House salad (light on the dressing)
- Baby carrots
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Let’s look at all of those options again:
#1: Grilled Chicken Tenders
#2: Smoky Southern Grilled Chicken
#3: Grilled Catfish
#4: Pot Roast
#5: Lemon Pepper Grilled Rainbow Trout
#6: Homestyle Grilled Chicken Salad
#7: Chili Cup
Curious which one I’d choose?
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I’d go with the Smoky Southern Grilled Chicken, a side salad, and mashed potatoes! What about you? Let me know in the comments!
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