Keto at Cracker Barrel: Low-Carb Menu Items You Can Enjoy
Can you really enjoy a meal at Cracker Barrel while staying true to your keto diet?
Cracker Barrel is renowned for its Southern comfort food, which often comes with a high carb count. However, this doesn’t mean you have to abandon your low-carb lifestyle. With a little guidance, you can navigate their menu to find delicious and keto-friendly options.
Following a ketogenic diet requires careful selection of menu items, focusing on healthy fats and moderate protein while limiting carbs. Fortunately, Cracker Barrel serves breakfast items like eggs, bacon, and sausages all day, providing a good starting point for keto dieters.
This article will guide you through the process of making informed choices at Cracker Barrel, ensuring you can enjoy a satisfying meal without compromising your dietary goals.
Understanding the Keto Diet Basics
Before diving into keto-friendly options at Cracker Barrel, it’s vital to understand the diet’s basics. The keto diet is a low-carb, high-fat dietary approach that aims to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates.
What Makes a Meal Keto-Friendly
A meal is considered keto-friendly if it is low in carbohydrates, moderate in protein, and high in fat. The key is to keep your carb intake low enough to induce ketosis, typically by consuming 5-10% of your daily calories from carbohydrates.
Macronutrient Goals for Keto Dieters
Typical macronutrient goals for keto dieters include consuming 70-80% of calories from fat, 15-20% from protein, and only 5-10% from carbohydrates. For a standard 2,000-calorie diet, this translates to approximately 165 grams of fat, 75 grams of protein, and 20-50 grams of carbs daily.
| Macronutrient | Percentage of Daily Calories | Grams (2,000-calorie diet) |
|---|---|---|
| Fat | 70-80% | 165g |
| Protein | 15-20% | 75g |
| Carbohydrates | 5-10% | 20-50g |
Navigating Cracker Barrel’s Menu on Keto
With a few clever tweaks, you can turn Cracker Barrel’s comfort food into a keto-friendly meal that fits your dietary goals. The key is to be mindful of the menu options and not be afraid to make special requests.
General Tips for Eating Keto at Cracker Barrel
To eat keto at Cracker Barrel, focus on customizing your meal. Start by avoiding high-carb sides and bread, a common pitfall for keto dieters. Requesting substitutions or modifications can make a big difference. For instance, swapping out hashbrown chips for a side salad or vegetables can significantly reduce the carb count of your meal.
Some effective strategies include asking for “no biscuits” or “no muffins” with your main entrées and requesting that sauces and dressings be served on the side. This allows you to control the portions and avoid hidden carbs.
How to Customize Your Order
Customizing your order is straightforward. You can build your own breakfast by selecting individual keto-friendly components rather than ordering set combinations. When ordering, ask about cooking methods and request that foods be prepared without added sugars or flours. Inquiring about the ingredients in sauces and gravies is also a good practice, as many contain hidden carbs from thickeners.
| Customization Tip | Benefit |
|---|---|
| Request substitutions for high-carb sides | Reduces carb intake |
| Ask for sauces and dressings on the side | Controls portion sizes and avoids hidden carbs |
| Add extra butter, cheese, or bacon | Increases fat content, keeping carbs low |
By implementing these strategies, you can enjoy a keto-friendly meal at Cracker Barrel that meets your dietary needs and preferences.
Keto-Friendly Breakfast Options at Cracker Barrel
You can have a delicious and keto-friendly breakfast at Cracker Barrel by customizing your meal. The key is to focus on protein-rich foods and low-carb sides.
Protein-Rich Morning Choices
For a keto-friendly breakfast, consider the New York Strip Steak n’ Eggs, which is an excellent high-protein, low-carb option with only 3g total carbs. This dish includes a 10-ounce steak, buttery garlic sauce, and two eggs. You can also request side dishes like sliced tomatoes, which have 2g of carbs.
Another option is to choose protein-rich meats like bacon (0g carbs), smoked sausage (2g carbs), or sugar-cured ham (2g carbs) as part of the “Build Your Own Homestyle Breakfast.”
Build Your Own Breakfast Combinations
The “Build Your Own Homestyle Breakfast” option allows you to completely customize your meal. Start with a protein base and add eggs prepared to your preference. Be sure to request “fresh eggs” if you order them scrambled to avoid added pancake batter.
To increase the fat content of your meal without adding carbs, consider adding butter to your eggs or steak. You can also request a side of sliced tomatoes instead of high-carb options like hashbrowns or grits.
Low-Carb Lunch and Dinner Entrées
When dining at Cracker Barrel on a keto diet, you’ll be pleased to find several low-carb lunch and dinner entrées that fit your dietary needs. Their menu is packed with protein-rich options that can be easily adapted to fit your keto macros.
Grilled Meat and Fish Options
Cracker Barrel offers a variety of grilled meat and fish options that are ideal for a keto diet. Some of the best choices include:
- Hamburger Steak with Garlic Butter: This dish is a keto dieter’s dream, with 31g of fat, 36g of protein, and only 1g of carbs.
- Grilled Chicken Tenderloins: While relatively lean with 6g of fat, these tenderloins are packed with 37g of protein and contain 5g of net carbs.
- Sugar Cured Ham: With 29g of fat and 36g of protein, this ham is another excellent option, containing just 2g of carbs.
Protein-Packed Favorites Under 5g Carbs
For those watching their carb intake, Cracker Barrel has several protein-packed favorites that fit within a 5g carb limit. Some top picks include:
- Grilled Sirloin Steak: Boasting 49g of protein and only 1g of carbs, this steak is perfect for keto dieters.
- Spicy Grilled Catfish Fillets: With less than 1g of carbs per fillet, catfish is an excellent low-carb option.
- Hickory-Smoked Country Ham: This ham contains 33g of protein and 5g of net carbs, making it a viable keto option.
To make a complete keto meal, pair these protein options with low-carb vegetable sides and consider adding healthy fats like butter or cheese to leaner proteins.
Keto-Approved Side Dishes
Cracker Barrel offers several keto-approved side dishes that can complement your meal. When on a keto diet, it’s not just about the main course; the right sides can make a significant difference.
Vegetable Sides Under 5g Net Carbs
Choosing the right vegetable sides is crucial when following a keto diet at Cracker Barrel. Opt for sides that are low in carbs but rich in nutrients. Some options include:
- Green beans
- Broccoli
- Other non-starchy vegetables
Ensure that you check the carb count for each side dish to stay within your daily keto limits.
Adding Healthy Fats to Your Meal
To enhance your keto meal at Cracker Barrel, consider adding healthy fats. You can use various dressings and toppings that are low in carbs but high in fat. Some excellent options include:
- Blue cheese dressing: 26g fat, 2g net carbs
- Buttermilk ranch dressing: 20g fat, 2g net carbs
- Real butter: 0g carbs, adds flavor and fat
- Sour cream: 5g fat, 1g net carbs
- Bacon pieces: 6g fat, 0g carbs
- Colby cheese shreds: 9g fat, less than 1g net carbs
These additions not only enhance the flavor of your meal but also help you achieve your keto macronutrient goals.
Foods to Avoid on a Keto Diet at Cracker Barrel
To maintain ketosis while enjoying Cracker Barrel, understanding their menu is vital. Certain items can quickly kick you out of ketosis due to their high carb content or hidden sugars.
High-Carb Menu Items
Cracker Barrel’s menu is diverse, but some items are clearly not keto-friendly. Avoid high-carb foods like biscuits, grits, and hashbrown potatoes. These staples of Southern cuisine are carb-heavy and can easily exceed your daily keto limits.
Additionally, be cautious with their breakfast items that come with pancakes or toast, as these add significant carbs. Even some omelets can be problematic if they’re filled with high-carb ingredients.
| Menu Item | Carb Content | Keto Friendly |
|---|---|---|
| Biscuits | High | No |
| Grits | High | No |
| Hashbrown Potatoes | High | No |
Hidden Carbs to Watch Out For
Beyond the obvious high-carb foods, there are hidden carbs in some Cracker Barrel menu items. For instance, their scrambled eggs contain pancake batter, adding unnecessary carbs. To avoid this, always request “fresh eggs.”
- Many sauces and gravies are thickened with flour, adding unexpected carbs.
- Salad dressings like honey dijon and balsamic vinaigrette contain added sugars.
- Pre-made salads often include high-carb ingredients like croutons or dried fruits.
- Some meat preparations include sugar-based marinades or glazes.
Being aware of these hidden carbs can help you make better choices at Cracker Barrel.
Conclusion: Enjoying Cracker Barrel While Staying in Ketosis
With the right knowledge, you can savor Cracker Barrel’s offerings while staying keto. Despite the restaurant’s reputation for carb-heavy Southern comfort food, numerous low-carb options are available. By focusing on grilled proteins, eggs, and low-carb vegetables, you can enjoy a satisfying meal while maintaining ketosis.
The ability to customize orders and build your own meals makes Cracker Barrel accommodating for special dietary needs. Breakfast options are particularly keto-friendly, with eggs, meats, and cheese available all day. Being prepared with knowledge about hidden carbs empowers you to make keto-friendly choices.
Tracking your macros is still important, as some seemingly keto-friendly options may contain more carbs than expected. With proper planning, Cracker Barrel can become a regular dining option for those following a ketogenic lifestyle. Plan your day’s meals accordingly to stay within your daily carb limit.
