The 15 Healthiest Cracker Barrel Dishes, According to Dietitians

Known for its eccentric, old-fashioned gift shop, massive portions, and classic comfort foods, Cracker Barrel isn't exactly at the top of the healthy menu list. But if you look beyond the chain's large stacks of pancakes and fried chicken platters, you'll find quite a few healthier Cracker Barrel orders that can work into an overall healthy diet.

We asked dietitians to help find some of the best dishes to order at Cracker Barrel and found several options that were lower in nutrients, such as saturated fat, sodium, and added sugars. Keep in mind that many of these entrees come with additional sides, which is where a lot of calories, fat, sodium, and sugar can sneak in. For instance, just one side of a loaded baked potato can add 2,470 milligrams of sodium to your meal.

When it comes to main dishes, you can begin creating a nourishing meal at Cracker Barrel with these dietitian-approved menu items. Read on, and for more healthy dining out tips, check out The #1 Unhealthiest Fish Order at 10 Major Restaurant Chains.

Breakfast

Egg Sandwich

With two eggs, sourdough bread, tomato slices, and a smear of mayonnaise, the Egg Sandwich is filling without going overboard on fat, sodium, carbohydrates, or calories. With 20 grams of protein, you don't even need to add meat to this sandwich, but if you're craving a sandwich that's a bit extra hearty, add two slices of thick-sliced bacon for an additional 140 calories, 4 grams of saturated fat, 310 grams of sodium, and 9 grams of protein.

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Impossible Sausage Biscuit Breakfast

Order your Biscuit Breakfast with Impossible sausage for a filling vegetarian option. It has 9 grams of protein and just 27% of the recommended daily value of sodium. Using impossible sausage also saves saturated fat, as each serving has just 4.5 grams or 22.5% of the recommended daily limit.

Hashbrown Casserole

For a simple but flavorful side dish, try the Hashbrown Casserole. Shredded potatoes and onions are blended with seasonings and Colby cheese for a filling side with 5 grams of protein and 2 grams of fiber. While it is made mainly from potatoes without the skin (minimizing the fiber content of this dish), the portion is appropriate, and each serving has just 24 grams of carbohydrates, making it a good pairing for protein-rich meat or eggs.

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Chicken & Turkey

Smoky Southern Grilled Chicken

These grilled chicken breasts are packed with flavor and generously seasoned with a smoky southern seasoning. High in protein, low in fat, and with only 31% of the daily value for sodium, the Smoky Southern Grilled Chicken is an excellent healthy dinner choice, providing 28 grams of protein and only 3.5 grams of saturated fat. Chicken breast is a good source of several B vitamins and is naturally low in saturated fats. Enjoy with a side salad and carrots for a full, nourishing, and satisfying meal.

Grilled Chicken Tenders

Enjoy six marinated Grilled Chicken Tenders for 270 calories and 1.5 grams of saturated fat, just 7% of the recommended daily limit. Enjoy this low-carb entree with mashed potatoes and green beans for a balanced and incredibly satisfying comfort meal. It's also a lower sodium option, coming in at just 27% of the daily value for sodium, compared to the hand-breaded chicken tenders, which have 93% of the daily value for sodium per serving.

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Beef & Pork

Roast Beef

This thick-cut USDA Choice chuck roast has 45 grams of protein and is an excellent source of nutrients, including iron, selenium, zinc, and choline. Zinc is a mineral essential for a healthy immune system and is important in wound healing and fetal development during pregnancy. Just 100 grams of chuck roast has 7.8 milligrams of zinc, or 97% of the daily value for females and 71% for males.

Seafood

Lemon Pepper Grilled Rainbow Trout

"Rainbow trout is a healthy fish that is packed with protein, healthy fats, vitamins such as vitamin D, and minerals," says Wan Na Chun, MPH, RD, CPT of One Pot Wellness. This entree is low in carbohydrates and high in protein, with 43 grams per serving. Add a non-starchy vegetable like steamed broccoli and a healthy carbohydrate like corn to make this a balanced and satisfying meal.

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U.S. Farm-Raised Grilled Catfish

Farm-Raised Grilled Catfish is a nutritious high-protein, low-carb entree packed with healthy monounsaturated fats. It is also an excellent source of several B vitamins in addition to phosphorus and selenium. Selenium plays a critical role in DNA synthesis, thyroid hormone health, reproduction, and protecting the body from oxidative stress and damage. Just three ounces of catfish has 22% of the daily value for selenium.

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Burgers, Salads n' More

Homestyle Grilled Chicken Salad with Balsamic Herb Vinaigrette

The Homestyle Grilled Chicken Salad is a good source of protein between the smoky grilled chicken and boiled egg and the perfect size for lunch with just under 500 calories," says Lisa Andrews, MEd, RD, LD. Add the balsamic herb vinaigrette for the nutrition listed above, or save on sodium, sugar, and carbohydrates by choosing a basic oil and vinegar dressing instead.6254a4d1642c605c54bf1cab17d50f1e

House Salad

The chain's simple House Salad features fresh greens with pieces of bacon, fresh tomatoes, and cucumbers, all topped with shredded Colby cheese and croutons. The bacon and cheese provide 12 grams of filling protein, and the fresh veggies provide 3 grams of fiber. Only one in 10 Americans eats enough vegetables daily, and a house salad like this makes it easy to add valuable nutrition to your meal.

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Barrel Bites & Sides

Cup of Chili

A cup of chili is an excellent, low-calorie, and nutrient-dense option to have with lunch or dinner. Loaded with fiber from beans, it offers 21% of the recommended daily value of fiber in just one serving, as well as 13 grams of protein, thanks to the mixture of beef and beans.

Loaded Mashed Potatoes

A premium side, the Loaded Mashed Potatoes are filling and relatively balanced with the addition of cheese and bacon. Even though they're loaded with bacon and cheese, they come in at just seven grams of saturated fat, or 30% of the daily value, and 510 milligrams of sodium, or 22% of the daily value. The 11 grams of protein help make this traditionally carbohydrate-heavy side more balanced. Add a serving of steamed broccoli for a pop of green and extra fiber.

Bowl of Vegetable Soup

For a meatless option that's low in fat but packed with nutrients, try a bowl of Vegetable Soup at Cracker Barrel. Each bowl has 5 grams of filling fiber and 6 grams of protein with zero saturated fat. Like most soups, it's a little salty, with a 31% daily value of sodium, but considerably less than many other soup options, like the chicken noodle soup, which has a 63% daily value of sodium.

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Fresh Fruit Cup

You can't get much healthier than a cup of seasonal fresh fruit. Only 12.3% of Americans get the recommended 1.5 to 2 cups of fruit daily, and choosing this option at Cracker Barrell is a great way to increase your intake while eating out. Fruit is a good source of fiber, antioxidants, vitamins, and minerals and is associated with a lower risk of some chronic diseases.

Beans n' Greens

An order of Beans n' Greens features pinto beans and turnip greens cooked with country ham for maximum flavor. The ham adds quite a bit of sodium, topping off around 990 milligrams, or 43% of the daily value, which is more than we'd like to see in a meal, especially if you're following a low-sodium diet. But beyond sodium, this dish offers plenty of health benefits. With 410 calories and 32 grams of protein, you'll feel full and satisfied after this dish, and the 16 grams of fiber helps meet 57% of the recommended daily value.

This story has been updated to include new information, fact-checking, and copyedits.