Leena Watts
Cracker Barrel is a popular restaurant chain known for its classic American comfort food. While the restaurant's menu is not focused on low-carb meals, there are still some keto-friendly options. For those on the ketogenic diet, it is recommended to stick to eggs, meats, and veggies. Cracker Barrel serves breakfast all day, so you can always order eggs and bacon with your choice of cheese and meat. There are also plenty of entrees that fit keto guidelines, such as grilled steak, grilled rainbow trout, grilled chicken tenderloins, and roast beef.
| Characteristics | Values |
|---|---|
| Carbohydrate-rich menu | Yes |
| Southern flair | Yes |
| Keto-friendly | No |
| Keto-friendly entrees | Yes |
| Breakfast items served all day | Eggs, bacon, sausages |
| Fatty food intake | 60% to 80% of daily calories |
| Protein intake | 15% to 20% of daily calories |
| Carb intake | 5% to 10% of daily calories |
| Low-carb options | Yes |
| Customizable meals | Yes |
| Keto diet options | Lemon pepper grilled rainbow trout, grilled country pork chops, grilled chicken, sugar cured ham, etc. |
| Sides | Steamed broccoli, boiled cabbage, mixed green salad |
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What You'll Learn
Cracker Barrel's high-carb menu
Cracker Barrel is a popular restaurant chain known for its classic American comfort food. While the restaurant offers several low-carb options for those on the ketogenic diet, its menu is primarily carbohydrate-rich, with a Southern flair.
The high-carb menu items at Cracker Barrel include a range of sandwiches, burgers, and fried foods. Their sandwich favourites include the BLT, which can be ordered as a grilled chicken breast homestyle chicken BLT. The grilled chicken breast option has 800 calories, 60g fat, 13g saturated fat, 106g carbohydrates, 29g sugar, 55g protein, and 2,560mg sodium. The Lil' Barrel Cheeseburger from the kids' menu is another option, with 580 calories, 33g fat, 34g protein, and 730mg sodium.
Cracker Barrel also offers a classic Barrel Cheeseburger, which comes with cheese, lettuce, tomato, and mayonnaise, along with a grilled beef patty. This burger has 900 calories, 60g fat, 22g saturated fat, 56g carbohydrates, 56g protein, and 1,070mg sodium. The homestyle fried chicken salad is another high-carb option, containing 850 calories, 47g fat, 14g saturated fat, 52g carbohydrates, 8g sugar, 53g protein, and 1,870mg sodium.
For those craving a sweet breakfast, Cracker Barrel offers wild Maine blueberry pancakes, served with blueberry syrup. This dish delivers 760 calories, 29g fat, 11g saturated fat, 118g carbohydrates, 14g sugar, 9g protein, and 2,720mg sodium. Their dessert options also fall into the high-carb category, with items such as biscuit beignets, fruit cobblers with ice cream, and double fudge chocolate cake with ice cream. These desserts contain more than 70 grams of total carbs each, making them unsuitable for those trying to maintain ketosis.
In addition to these specific dishes, Cracker Barrel's menu includes a variety of other high-carb options, such as mashed potatoes, hash browns, and biscuits.
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Keto-friendly entrees
Cracker Barrel is known for its classic American comfort food, and while its menu is not focused on low-carb meals, there are some keto-friendly options.
For breakfast, you can choose from eggs, bacon, and sausages, which are served all day. You can also create your own breakfast by adding cheese and meat, but avoid the biscuits, grits, hash browns, gravy, and strawberry jam that typically come with the breakfast plates.
If you're looking for an entree, there are several keto-friendly options to choose from, including:
- Roast Beef (480 kcal; 29g fat; 45g protein; 10g total carbs)
- Grilled Chicken Tenderloins (230 kcal; 6g fat; 37g protein; 7g total carbs)
- Sugar Cured Ham (440 kcal; 29g fat; 36g protein; 2g total carbs)
- Hickory Smoked Country Ham (270 kcal; 13g fat; 33g protein; 6g total carbs)
- Hamburger Steak with Garlic Butter (440 kcal; 31g fat; 36g protein; 1g total carbs)
- Grilled Sirloin Steak (350 kcal; 17g fat; 49g protein; 1g total carbs)
- Lemon Pepper Grilled Rainbow Trout with Country Green Beans
- Grilled Country Pork Chops with Country Vegetables
When ordering at Cracker Barrel, it's best to customize your meal to make it keto-friendly. You can also stick to low-carb sides like steamed broccoli and boiled cabbage.
While Cracker Barrel has many high-carb options, with some planning and customization, it is possible to enjoy a keto-friendly meal.
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Customising your meal
Cracker Barrel is a popular restaurant chain known for its classic American comfort food. While their menu is not focused on low-carb meals, there are still some keto-friendly options available. Here are some tips to customise your meal at Cracker Barrel to make it keto-compliant:
- Stick to Breakfast Options: Cracker Barrel serves breakfast all day, and breakfast foods tend to be keto-friendly. Go for eggs cooked any way, thick-sliced bacon, breakfast meats like smoked sausage patties or turkey sausage patties, and meats like ham or steak.
- Choose Grilled Meats: When it comes to lunch and dinner options, opt for grilled meats instead of fried. Grilled chicken tenderloins or grilled chicken breasts are good choices. You can also try the grilled country pork chops or the grilled sirloin steak.
- Low-Carb Sides: Avoid sides like hash browns, biscuits, and mashed potatoes. Instead, choose low-carb vegetables like steamed broccoli, boiled cabbage, mixed green salad, or green beans.
- Avoid Bread and Desserts: Bread and desserts are high in carbs and should be avoided. Stay away from biscuits, buns, and dessert options like beignets, cobblers, and cakes.
- Customise Your Order: Cracker Barrel allows you to customise your meal. You can ask for no gravy, or swap out deep-fried side dishes for healthier options. You can also create your own breakfast combination to suit your keto needs.
- Check the Menu in Advance: Studying the menu before you go can help you make informed choices. Knowing your options ahead of time makes it easier to stick to your keto diet.
- Beverages: Stick to water, plain hot coffee, or unsweetened tea to keep your beverage keto-friendly.
Remember, the ketogenic diet is restrictive, and your daily nutrition will focus mainly on fatty foods. When in doubt, opt for meats and vegetables to ensure your meal aligns with keto guidelines.
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Breakfast options
Cracker Barrel is known for its classic American comfort food, which is often high in carbohydrates and not ideal for those on a ketogenic diet. However, the restaurant offers several breakfast options that can be customised to fit keto guidelines. Here are some suggestions for keto-friendly breakfast choices at Cracker Barrel:
Eggs and Meat
Cracker Barrel serves breakfast all day, so you can always opt for a classic combination of eggs and meat. Order your eggs any style, including scrambled, fried, or poached, and pair them with bacon, sausage, or ham. Just be mindful of any sides, as biscuits, hash browns, and gravy are high in carbs and should be avoided.
Omelettes
Create your own omelette with a variety of low-carb fillings. Choose from options like cheese, vegetables, and meats such as bacon, sausage, or ham. Avoid adding starchy vegetables like potatoes or carrots, and request no bread or hash browns on the side.
Breakfast Platters
Cracker Barrel offers breakfast platters that can be customised to fit your keto needs. For example, you could order the Country Morning Breakfast without the biscuits or gravy. This would typically include eggs cooked to your preference, bacon or sausage, and a side of vegetables or salad.
Low-Carb Sides
When ordering breakfast at Cracker Barrel, it's important to be mindful of side dishes. Opt for low-carb choices like steamed broccoli, boiled cabbage, or a side salad with a vinaigrette dressing. Green beans and greens are also recommended as keto-friendly sides.
Grilled Options
If you're looking for a heartier breakfast option, consider ordering from the grill. Grilled steak, grilled chicken tenderloins, and grilled catfish fillet are all keto-friendly choices. These can be paired with low-carb sides like vegetables or a side salad.
Remember, when following a ketogenic diet, it's crucial to monitor your carbohydrate intake and choose options that fit within your macros. While Cracker Barrel offers these breakfast suggestions, it's always a good idea to review the menu and nutrition information in advance to ensure you make informed choices.
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Low-carb sides
While Cracker Barrel is known for its classic American comfort food, its menu is not focused on low-carb meals. However, there are still some options for those on the ketogenic diet. For breakfast, you can choose from eggs, bacon, and sausages, which are served all day. For lunch or dinner, the "Lunch n' Dinner" and "Home Cooked Classics" sections offer low-carb options. You can also order meat, such as grilled chicken or steak, and avoid high-carb sides like hash browns, biscuits, and bread.
When it comes to low-carb sides, there are several options that can complement a ketogenic diet:
Vegetables
Vegetables are a great way to add variety and nutrients to your keto meals. Some low-carb vegetable sides include:
- Broccoli: You can steam, sauté, or roast it. Broccoli is also delicious when paired with a healthy fat like peanut butter dressing.
- Spinach: Try creamed spinach with a rich cream sauce, or sauté it with garlic and other seasonings.
- Green beans: Prepare them almondine-style with garlic and lemon, or simply steam or roast them.
- Eggplant: Roasted eggplant can be a tasty and tender side dish.
- Cauliflower: Consider making mashed cauliflower as a substitute for starchy favourites like potatoes. You can also make Cauliflower fried rice or cauliflower mac and cheese.
- Zucchini: Enjoy zucchini as a Mediterranean-style side dish or try zucchini roll-ups for something different.
- Brussels sprouts: Wrap them in bacon and serve with a maple mustard dipping sauce.
Salads
Salads are a refreshing and nutritious option to accompany your keto meals. Some ideas include:
- A colourful salad with kale, red cabbage, blueberries, pomegranate seeds, green onion, apple, and sliced almonds.
- A broccoli salad with onions and a peanut butter dressing, providing healthy fats.
- A low-carb fruit salad, such as a mix of berries with nuts and a light vinaigrette.
- An imitation potato salad made with low-carb ingredients that mimics the classic flavours.
Creative Alternatives
If you're craving more indulgent sides, there are some creative keto-friendly alternatives:
- Rutabaga fries: These can satisfy your fry cravings with a crispy exterior and only 6g net carbs.
- Keto onion rings: Made with almond flour and Parmesan, these rings have the same flavour and texture as the original but are low in carbs.
- Keto cornbread: Surprisingly, this cornbread tastes like the real deal, but it's made with coconut flour, butter, heavy cream, eggs, sugar substitute, salt, and baking soda.
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Frequently asked questions
Cracker Barrel does not offer a ketogenic diet as such, but there are plenty of low-carb options to choose from that fit keto guidelines.
Cracker Barrel keto options range from grilled meats like chicken, steak, and pork chops to eggs, sausages, and steamed vegetables like broccoli.
Most dishes at Cracker Barrel come with homemade biscuits, so these should be avoided along with other high-carb sides like hash browns, bread, and desserts.
Yes, Cracker Barrel serves breakfast all day, so you can get eggs, bacon, and meat anytime.
