Prices last updated: October 29, 2026
Cracker Barrel is comfort food first, but the menu has several lean, high-protein choices. Here are the healthiest things to order based on Cracker Barrel’s official nutrition guide, plus easy swaps for a lighter meal.
Lightest entrées
- Spicy Grilled Catfish: 260 calories, 33 g protein.
- Grilled Chicken Tenders: 320 calories, 57 g protein.
- Chicken n’ Dumplins: 360 calories.
- Smoky Southern Grilled Chicken: 380 calories, 58 g protein.
- Lemon Pepper Rainbow Trout: 410 calories and only 360 mg sodium.
- Homestyle Grilled Chicken Salad: 440 calories before dressing.
Calories are for the entrée alone; sides and biscuits are extra.
Lightest sides
- Steamed broccoli: 35 calories
- Fresh fruit: 60 calories
- Grits: 70 calories
- Green beans and turnip greens: 80 calories each
- Baby carrots: 110 calories
A lighter Cracker Barrel dinner
Grilled Chicken Tenders with steamed broccoli and green beans comes to about 435 calories with around 61 g of protein. By comparison, Southern Fried Chicken alone is 1,640 calories before sides.
Lighter breakfast ideas
Ask for egg whites, choose fresh fruit or grits instead of Hashbrown Casserole, and skip the gravy. Many stores also offer a Good Morning Breakfast built around egg whites, turkey sausage, grits and fruit, at about 390 calories.
Lowest-calorie items, ranked
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Unsweetened Iced Tea | 0 | 0 | 0 | 0 | 0 |
| Freshly Brewed Coffee | 0 | 0 | 0 | 0 | 10 |
| Steamed Broccoli | 35 | 0 | 6 | 2 | 180 |
| Fresh Fruit | 60 | 0 | 15 | 0 | 0 |
| Coarse Ground Grits | 70 | 0 | 15 | 1 | 260 |
| Country Green Beans | 80 | 5 | 8 | 2 | 130 |
| Turnip Greens | 80 | 3 | 6 | 7 | 310 |
| Sweet Whole Baby Carrots | 110 | 5 | 18 | 0 | 115 |
| Hashbrown Casserole | 140 | 8 | 16 | 3 | 560 |
| Buttermilk Biscuits | 140 | 6 | 20 | 3 | 290 |
| House Salad | 160 | 9 | 13 | 10 | 450 |
| Sweet Iced Tea | 160 | 0 | 41 | 0 | 15 |
| Pinto Beans | 170 | 2 | 27 | 12 | 490 |
| Whole Kernel Corn | 170 | 13 | 16 | 2 | 110 |
| Orange Juice | 180 | 0 | 43 | 2 | 30 |
Nutrition is approximate, based on Cracker Barrel's published U.S. information for the standard recipe. Items with several sizes show the size noted on their page.
Tips
- Choose grilled chicken or fish over fried.
- Limit biscuits and corn muffins: about 140 and 190 calories each before butter.
- Ask for gravy and dressings on the side.
- Watch sodium: country ham and the New York Strip are over 2,000 mg.
Healthy Cracker Barrel FAQ
What is the lowest-calorie entrée at Cracker Barrel?
Spicy Grilled Catfish (260 calories) and Grilled Chicken Tenders (320 calories), before sides and bread.