EVERYTHING Keto At Cracker Barrel In 2022 – KetoConnect


This popular joint with a Southern vibe has too many high carb menu items to count, but there is also plenty to choose from if you’re on the ketogenic diet.

Cracker Barrel keto diet options range from lemon pepper grilled rainbow trout to grilled country pork chops with country vegetables. Plus all the delicious breakfast options of course.

Also, finally a place to eat out where you don’t have to skip this and omit that – instead, you can just tell them what you want and customize every single meal to your liking. No questions asked.

In other words, if you’re wondering how to keep it low carb at Cracker Barrel, read on to find out!

What can I eat at Cracker Barrel on keto diet?

Follow these 3 simple rules:

  1. When in doubt, order meat. Cracker Barrel has awesome options to choose from, but remember to stay away from foods like fried chicken and opt for grilled chicken instead.Surprisingly enough, they have the Sugar Cured Ham and I’d never order it on keto, but to my huge surprise its macros are low carb so don’t be afraid to order it.
  2. Stick to vegetable sides. Get a salad full of greens, some steamed broccoli or boiled cabbage. Of course, stay away from mashed potatoes or the hash brown casserole.If you’re missing a bit of flavor, ask for more salt and pepper, a side order of butter too. It will help you reach your daily fat goals as well.
  3. Get a keto friendly breakfast. Don’t order combos, make your own! There are plenty of combinations you can customize yourself.

Watch out for breakfast items like fried chicken, hash browns, fried apples etc.

Cracker Barrel Keto Breakfast Options

I know you can order breakfast combo’s from their menu, but honestly none of them are keto enough without heavy modifications and substitutions. The Double Meat Breakfast option is probably the only one where all you need to do is take out the grits.

What you can do is create your own breakfast, which is by far the best option for anyone on the keto diet.

  • Hamburger Steak – 440 kcal; 31g fat; 36g protein; 1g total carbs; 1g net carbs
  • Catfish Fillet (grilled) – 130 kcal; 5g fat; 19g protein; 1g total carbs; 1g net carbs
  • Sirloin Steak – 350 kcal; 17g fat; 49g protein; 1g total carbs; 1g net carbs
  • Hickory Smoked Country Ham – 270 kcal; 13g fat; 33g protein; 6g total carbs; 5g net carbs
  • Sugar Cured Ham – 440 kcal; 29g fat; 36g protein; 2g total carbs; 2g net carbs
  • Smoked Sausage Patties (2 pcs) – 240 kcal; 19g fat; 13g protein; 2g total carbs; 2g net carbs
  • Turkey Sausage Patties (2 pcs) – 110 kcal; 6g fat; 13g protein; 1g total carbs; 1g net carbs
  • Thick-sliced Bacon (3 pcs) – 210 kcal; 17g fat; 14g protein; 0g total carbs; 0g net carbs
  • Two Eggs (any way) – 150 kcal; 10g fat; 14g fat; 2g total carbs; 2g net carbs
  • Two Scrambled Egg Whites – 60 kcal; 0g fat; 11g protein; 2g total carbs; 2g net carbs
  • Real butter – 35 kcal; 4g fat; 0g protein; 0g total carbs; 0g net carbs

My Top 3 Breakfast Combinations

  1. Grilled Sirloin Steak with a double order of Scrambled Eggs.
    It’s healthy, nutritious, packed with protein and the whole plate is only 3g of net carbs. If you want to up your fats you can get it with a serving or two of butter.
  2. Two Turkey Sausage Patties with Two Scrambled Egg Whites.
    I’m not really on keto for weight loss, but that’s what I usually order whenever I’m in my “getting lean again” phase since it’s low in calories.
  3. Grilled Catfish Fillet with Two Sunny-side Up Eggs.
    All the meat eaters out there will probably never look at me the same, but I don’t always crave meat or poultry. I’m a huge fish fan! Plus, you can never go wrong with catfish since it contains healthy omega-3s.
grilled fish

Cracker Barrel Keto Lunch & Dinner Options

Stay away from the Downhome Daily Dinners Under $10. I know the price is promising, but trust me when I tell you there’s absolutely nothing on that menu that’s okay on the keto diet.

The best way to eat keto at Cracker Barrel is to customize, customize and customize your meal. Thankfully, we have a bunch of keto options to choose from (and they’re delicious!).

  • Roast Beef – 480 kcal; 29g fat; 45g protein; 10g total carbs; 10g net carbs
  • Grilled Chicken Tenderloins – 230 kcal; 6g fat; 37g protein; 7g total carbs; 5g net carbs
  • Sugar Cured Ham – 440 kcal; 29g fat; 36g protein; 2g total carbs; 2g net carbs
  • Hickory Smoked Country Ham – 270 kcal; 13g fat; 33g protein; 6g total carbs; 5g net carbs
  • Hamburger Steak with Garlic Butter – 440 kcal; 31g fat; 36g protein; 1g total carbs; 1g net carbs
  • Grilled Sirloin Steak – 350 kcal; 17g fat; 49g protein; 1g total carbs; 1g net carbs
  • Spicy Grilled Lemon Catfish – 260 kcal; 11g fat; 38g protein; 2g total carbs; 1g net carbs
  • Spicy Grilled Catfish Fillet – 130 kcal; 5g fat; 19g protein; <1g total carbs; <1g net carbs
  • Lemon Pepper Grilled Rainbow Trout – 330 kcal; 14g fat; 43g protein; 6g total carbs; 5g net carbs

Keto Friendly Sides

  • Boiled Cabbage – 90 kcal; 5g fat; 2g protein; 8g total carbs; 4g net carbs
  • Country Green Beans – 60 kcal; 3g fat; 1g protein; 7g total carbs; 4g net carbs
  • Steamed Broccoli – 40 kcal; 0g fat; 4g protein; 6g total carbs; 2g net carbs
  • Mixed Green Side Salad – 15 kcal; 0g fat; 1g protein; 3g total carbs; 1g net carbs
  • House Salad (no croutons) – 150 kcal; 11g fat; 6g protein; 6g total carbs; 3g net carbs
  • Turnip Greens – 100 kcal; 4g fat; 10g protein; 6g total carbs; 2g net carbs

My Top 5 Lunch & Dinner Combinations

  1. Hamburger Steak with Garlic Butter, Steamed Broccoli and Mixed Green Salad with Blue Cheese Dressing. This is one huge meal! One of my favorite dinner classics for sure.
  2. Spicy Grilled Catfish Fillet, Steamed Broccoli and Mixed Green Salad with Buttermilk Ranch Dressing. If you don’t want meat, here is one of the pescatarian low carb options. I feel like the buttermilk dressing cools down the spiciness of the catfish and tastes delicious.
  3. Grilled Chicken Tenderloins with the House Salad and Dill Pickle Ranch Sauce. When I’m not starving, but I’m hungry enough to eat something small, that’s what I’d usually get. It fills you up, but not too much.
  4. Hickory Smoked Ham, Boiled Cabbage and Turnip Greens. But just how Southern can your meals go on the keto diet? If you’re in for some comfort food, get this combo.
  5. Lemon Pepper Grilled Rainbow Trout with Country Green Beans. Another option for those who don’t want meat (plus trout is so good for you!).

Keto Friendly Salad Dressings

  • Blue Cheese Dressing (2 oz) – 250 kcal; 26g fat; 2g protein; 2g total carbs; 2g net carbs
  • Buttermilk Caesar (2 oz) – 230 kcal; 23g fat; 2g protein; 2g total carbs; 2g net carbs
  • Buttermilk Ranch (2 oz) – 190 kcal; 20g fat; 1g protein; 2g total carbs; 2g net carbs
salad dressing

Other Keto Friendly Foods

  • Bacon Pieces (0.5 oz) – 70 kcal; 6g fat; 5g protein; 0g total carbs; 0g net carbs
  • Colby Cheese Shreds (1 oz) – 110 kcal; 9g fat; 7g protein; <1g total carbs; <1g net carbs
  • Sour Cream (1 oz) – 60 kcal; 5g fat; 1g protein; 1g total carbs; 1g net carbs
  • Dill Pickle Ranch Sauce (2 oz) – 250 kcal; 27g fat; 2g protein; 2g total carbs; 2g net carbs
  • Ranch (2 oz) – 190 kcal; 20g fat; 1g protein; 2g total carbs; 2g net carbs
  • Tartar Sauce (1 oz) – 140 kcal; 14g fat; 0g protein; 2g total carbs; 2g net carbs

Foods To Avoid At Cracker Barrel

I’m pretty sure this is by far the longest list I’ve ever written of things not to eat that have too many carbs. Since the Cracker Barrel menu mainly features Southern food, it’s difficult to pin down all the items that are and aren’t low carb.

Here is a brief list of what to avoid at Cracker Barrel:

  • All pancakes
  • All sandwiches
  • All daily dinners under $10
  • All bread
  • All desserts
  • All soft beverages
  • Meatloaf
  • Country fried steak
  • Any kind of fried chicken
  • Anything deep fried
  • Hash browns
  • Corn muffins
  • Mashed potatoes
  • Buttermilk biscuits
  • Grits
  • Muffins
  • Fried apples
  • Gravy
  • Fruit
  • Yogurts
  • Coleslaw
  • Salads (all of them use fried chicken)
  • Beans
  • Corn
  • Sweet potatoes
  • Hot soups
  • Honey dijon mustard
  • Balsamic herb vinaigrette
lunch

Our final opinion

Cracker Barrel has a menu filled with high carb meals, but there are plenty of low carb options to choose from. I’m always really content whenever I go eat out at some restaurant and I don’t have to do the whole “let me omit this” and “without the bun” talk with the waiter.

Here all I need to do is simply tell them what I want without any crazy substitutions. What I liked the most too was that their food is quite clean – no additions, sauces, processed foods etc. Overall, I think I might just give it a 10 out of 10.

If you’re looking for more ketogenic diet, low carb friendly guides on how to eat out, check out our posts on how to order at IHOP, The Cheesecake Factory, Texas Roadhouse, Applebee’s or simply go to our 50 Best Keto Fast Food Options article.



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