Milly Gaines
Cracker Barrel's menu is filled with high-carb options, but there are still plenty of low-carb choices for those on the keto diet. The best way to eat keto at Cracker Barrel is to customize your meal. For breakfast, stick to eggs, meats, and veggies, and avoid sides like hash browns, biscuits, and pancakes. For lunch or dinner, opt for grilled meats like chicken or steak, or fish dishes like grilled trout. Choose low-carb sides like steamed broccoli, boiled cabbage, or a side salad without croutons. Avoid bread, desserts, and sugary beverages. With customization and mindful choices, it's possible to enjoy a delicious and keto-friendly meal at Cracker Barrel.
| Characteristics | Values |
|---|---|
| Carbohydrate-rich menu | Not keto-friendly |
| Entrees that fit keto guidelines | Eggs, bacon, sausages, meat, vegetables |
| Daily nutrition on keto diet | 60%-80% fats, 15%-20% proteins, 5%-10% carbs |
| Low-carb options | Lemon pepper grilled rainbow trout, grilled chicken, grilled sirloin steak |
| Sides | Salads, steamed broccoli, boiled cabbage, green beans |
| Desserts | Not keto-friendly |
| Beverages | Water, plain hot coffee, unsweetened tea |
| Customization | Available |
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What You'll Learn
Keto breakfast options
Breakfast is served all day at Cracker Barrel, which is great news if you're looking for keto options. The best way to eat keto at Cracker Barrel is to customise your meal. While most items on the menu are too high in carbs to fit into the keto diet, you can stick to eggs, meats, and veggies to keep it keto-friendly.
- Build Your Own Homestyle Breakfast: This is a customisable option where you can create your plate with a combination of eggs, meat, multigrain toast, fresh fruit, and sliced tomatoes. Ask for no toast or fruit to keep it keto-friendly.
- Egg Sandwich: This comes with two farm-fresh eggs served on seared bread with a slice of tomato and mayonnaise, and your choice of a breakfast side. Choose thick-sliced bacon as your side to keep it keto-friendly.
- Country Boy Breakfast: Order this without the grits, hash browns, gravy, buttermilk biscuits, and strawberry jam.
- Smokehouse Breakfast: Similar to the Country Boy Breakfast, order this without the grits, hash browns, gravy, buttermilk biscuits, and strawberry jam.
- Double Meat Breakfast: Similar to the above, order this without the grits, hash browns, gravy, buttermilk biscuits, and strawberry jam.
- Uncle Herschel's Favorite: Get this with an eight-ounce steak and ask for no grits, hash browns, gravy, buttermilk biscuits, and strawberry jam.
- Good Morning Breakfast: Order this without the grits and fruit if you're strict keto.
- One Egg with Bacon or Sausage: Ask for no biscuits or jam.
- Steak and Eggs: Ask for sliced tomatoes on the side.
- New York Strip Steak: Ask for steamed broccoli and country green beans on the side, and no biscuits.
- Sugar-Cured Ham: Two slices of ham contain 2 grams carbs, 29 grams fat, and 36 grams protein.
- Country Ham: Contains 12 grams carbs, 26 grams fat, and 66 grams protein.
- Bacon: Three slices of bacon contain zero carbs, 17 grams fat, and 14 grams protein.
- Turkey Sausage Patties: Two patties contain 1 gram carb, 6 grams fat, and 13 grams protein.
- Smoked Sausage Patties: Two patties contain 2 grams carbs, 19 grams fat, and 13 grams protein.
Beverage options for breakfast include water, plain hot coffee, and unsweetened tea.
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Keto lunch and dinner options
Cracker Barrel's menu is carbohydrate-rich and not keto-friendly at first glance. However, there are several keto lunch and dinner options available.
For lunch or dinner, you can choose from the "Lunch n' Dinner" and "Home Cooked Classics" sections of the menu, which offer low-carb options. You can also customize your meal by ordering meat dishes such as grilled chicken, grilled steak, or boiled fish, and pairing them with low-carb sides like steamed broccoli, boiled cabbage, or a side salad without croutons and with an oil and vinegar dressing.
- Lemon pepper grilled rainbow trout
- Grilled country pork chops with country vegetables
- Sugar-cured ham
- Hickory-smoked country ham
- Hamburger steak with garlic butter
- Grilled sirloin steak
- Spicy grilled lemon catfish
- Roast beef
- Grilled chicken tenderloins
When ordering at Cracker Barrel, it is important to avoid fried and breaded foods, added gravy, and carbohydrate-rich sides such as hash browns, biscuits, and bread. Instead, opt for low-carb sides like vegetables or a salad.
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Keto sides
When following a keto diet, it's best to stick to low-carb options at Cracker Barrel. While the menu is filled with high-carb meals, there are plenty of keto-friendly sides to choose from. Here are some suggestions:
- Salads: Stick to a side house salad with oil and vinegar dressing. Avoid croutons and breaded toppings like deviled eggs. You can ask for a hard-boiled egg instead.
- Vegetables: Steamed broccoli, boiled cabbage, and green beans are excellent keto-friendly options. Cracker Barrel also offers turnip greens and steamed carrots as healthy sides.
- Meats: When in doubt, order meat. Sugar-cured ham, grilled chicken tenderloins, and grilled sirloin steak are good choices. You can also ask for extra sausage or bacon with your meal.
- Eggs: Build Your Own Homestyle Breakfast or opt for their Egg Sandwich with farm-fresh eggs. Avoid the buttermilk biscuits and multigrain toast that usually accompany these dishes.
- Fruits: While fruits contain carbs, a small portion of fresh fruit can be a good keto option.
Remember, the key to staying keto at Cracker Barrel is customization. Don't be afraid to ask for substitutions and avoid high-carb sides like hash browns, biscuits, and gravy. With a bit of creativity, you can enjoy a delicious keto-friendly meal at Cracker Barrel.
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Keto drinks
While Cracker Barrel's menu is filled with high-carb meals, there are still plenty of keto-friendly options to choose from.
For beverages, it is recommended to stick to water, plain hot coffee, or unsweetened tea. These drinks will not interfere with ketosis and can be paired with any meal.
If you're looking for a more substantial drink, Cracker Barrel offers breakfast all day, including eggs, bacon, and sausages. These breakfast items can be ordered as a meal and paired with your drink of choice.
When in doubt, ordering meat is a good option, as Cracker Barrel has a variety of keto-friendly meats. For example, the country ham dinner is a salty, low-carb option. The unbreaded chicken tenders are also a good choice, and you can order them as part of a meal or on their own.
Cracker Barrel also offers customisation, so you can tailor your meal to your specific keto needs.
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Customising your meal
For breakfast, stick to the everyday favourites, such as eggs, bacon, and sausages. You can order the Grandma's sampler, the country boy breakfast, the smokehouse breakfast, the double meat breakfast, Uncle Herschel's favourite, or the good morning breakfast, but remember to hold the pancakes, hash browns, grits, biscuits, gravy, and strawberry jam. If you're strict keto, avoid the fruit as well.
For lunch or dinner, the "Lunch n' Dinner" and "Home Cooked Classics" sections of the menu offer low-carb options. Avoid fried and breaded foods, and choose grilled, boiled, or steamed dishes instead. Order meat, such as steak, grilled chicken, or boiled fish. Cracker Barrel's Sugar Cured Ham is surprisingly low-carb. You can also get a sandwich or burger without the bun and sauce.
When it comes to sides, stick to low-carb options like a house salad (without croutons), steamed broccoli, boiled cabbage, or other vegetables. Avoid hash browns, biscuits, and bread.
Cracker Barrel also offers a Build Your Own Homestyle Breakfast option, allowing you to customise your plate with eggs, multigrain toast, fresh fruit, and sliced tomatoes.
Remember to check the menu in advance and be mindful of your choices to align with your keto goals.
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Frequently asked questions
Some keto-friendly meals at Cracker Barrel include the grilled country pork chops with country vegetables, lemon pepper grilled rainbow trout, grilled chicken tenderloins, and roast beef.
Some keto-friendly sides at Cracker Barrel include steamed broccoli, boiled cabbage, green beans, and a side house salad with oil and vinegar dressing.
Some keto-friendly breakfast options at Cracker Barrel include the Build Your Own Homestyle Breakfast, which includes a combination of eggs, fresh fruit, and sliced tomatoes. You can also order the Grandma's sampler without the pancakes, hash browns, and fried apples and with extra sausage or bacon.
When eating keto at Cracker Barrel, you should avoid high-carb foods such as hash browns, biscuits, bread, and desserts like biscuit beignets and double fudge chocolate cake with ice cream. You should also avoid fried and breaded foods, added gravy, and high-carb side dishes.
