Cracker Barrel Vegetable Menu: Healthy Seasonal & Southern Sides
This guide helps diners find their way through the Cracker Barrel vegetable menu. It shows the healthy options, seasonal veggies, and classic southern sides. This way, readers can choose tasty, smart sides.
Cracker Barrel Old Country Store has a menu that includes Breakfast, Lunch n’ Dinner, Vegetables, Sides n’ Such, Desserts, Kid’s Menu, and Beverages. They also have a nutrition and allergen PDF online. This makes it easy to check calories, ingredients, or allergens.
The Wholesome Fixin’s section has lighter meals for breakfast, lunch, and dinner. Guests looking for fewer calories will find options here. Popular sides include steamed broccoli, turnip greens, country green beans, fried okra, fried apples, fresh seasonal fruit, and vegetable soup.
Menus and sides change by region and season. Some items are only available as specials or for a limited time. This intro explains what to expect: the article will list menu items, prices, calories, and allergen details. It also offers tips for making balanced meals with the Cracker Barrel vegetable menu.
Overview of Cracker Barrel Vegetable Menu and Healthy Choices
Cracker Barrel makes it easy to mix and match dishes. They have Breakfast, Lunch n’ Dinner, Vegetables, Sides n’ Such, and Desserts. Kid’s plates and drinks are separate. You can find vegetables in Vegetables and Sides n’ Such, and many dishes let you pick a side.
They also have specialty sides and snacks listed in the sides sections.
On their website, you can find nutrition details. The guide shows calories, fat, sodium, carbs, fiber, and allergens for each item. For example, steamed broccoli is low in calories and sodium, but loaded baked potatoes are high in fat and sodium.
By using the guide, you can make informed choices before you eat.
There are ways to make your meal healthier without losing flavor. Opt for Wholesome Fixin’s, ask for steamed or unsauced veggies, and swap fried for fresh fruit or steamed broccoli. Also, choose vinaigrette over creamy dressings and go for a cup of soup instead of a bowl to cut down on sodium and calories.
The following quick reference shows where vegetable sides appear and typical nutrition guidance.
| Menu Section | Where Vegetables Appear | Nutrition Tip | Example Item |
|---|---|---|---|
| Vegetables | Main vegetable sides list: greens, broccoli, carrots | Choose steamed or no butter to cut fat and sodium | Steamed Broccoli — low calories |
| Sides n’ Such | Standard sides plus premium loaded options | Avoid loaded versions; pick simple preparations | Loaded Hashbrown Casserole Tots — high calories |
| Lunch n’ Dinner | Entrees often include two side slots for vegetables | Swap fried side for a veggie or fruit choice | Grilled Chicken with two sides |
| Breakfast | Vegetable sides available as add-ons | Pick fresh fruit or steamed vegetables over fried potatoes | Breakfast with fruit cup |
Cracker Barrel offers healthy choices with clear swaps and labeled Wholesome Fixin’s options. Knowing the sections helps you order and make balanced plates. Use the nutrition guide and simple swaps to enjoy Southern flavors while keeping portions, calories, and sodium in check.
cracker barrel vegetable menu
Cracker Barrel offers a mix of Southern flavors and lighter options for everyday meals. Their side dishes range from steamed veggies to hearty comfort foods. Pairing steamed broccoli or baby carrots with a lean entree makes for a satisfying meal without too many calories.
Popular vegetable-focused items
Steamed Broccoli, Vegetable Soup, and Fresh Seasonal Fruit are favorites. Other popular choices include Turnip Greens, Country Green Beans, and Fried Okra. Fried Apples, Whole Baby Carrots, and Coleslaw are also popular. Premium sides like White Cheddar Cheese Bites and Hashbrown Casserole are available as Barrel Bites.
Where to find seasonal offerings and regional variations
Cracker Barrel’s menu changes with the seasons, featuring local produce and weekly specials. Fresh fruit and soups change with the seasons. Some items, like Loaded Sweet Potato, are only found in certain areas.
Using the menu to build a balanced meal
Pair a lean entree like grilled chicken with vegetable sides like steamed broccoli. Choose Wholesome Fixin’s items when you can. Opt for smaller portions or cup-sized soups to keep calories in check.
| Items | Description | Calories | Prices |
|---|---|---|---|
| Steamed Broccoli | Lightly steamed florets, low-calorie, high-fiber | 45 | $3.99 |
| Vegetable Soup (Cup) | Seasonal broth with mixed vegetables | 120 | $2.99 |
| Fresh Seasonal Fruit | Mixed fruit bowl, rotates by season | 90 | $3.49 |
| Turnip Greens | Southern-style braised greens with savory seasoning | 80 | $3.29 |
| Country Green Beans | Slow-cooked with ham broth for flavor | 70 | $3.29 |
| Fried Okra | Crisp-breaded okra, Southern fried style | 220 | $3.99 |
| Whole Baby Carrots | Simple steamed carrots, lightly seasoned | 50 | $2.99 |
| Coleslaw | Creamy cabbage slaw, tangy dressing | 150 | $2.99 |
| Hashbrown Casserole | Creamy, cheesy potato bake (Barrel Bites) | 360 | $4.49 |
| Loaded Baked Potato | Baked potato topped with cheese and bacon | 420 | $4.99 |
| Loaded Sweet Potato | Seasonal sweet potato with toppings | 380 | $4.99 |
When planning your meal, avoid too many high-calorie sides. Choose one richer side with a lean protein and a light vegetable for better calorie control.
Regional menus and weekly specials add variety. Check local listings for the latest offerings. This keeps meals interesting and lets you choose sides that fit your health goals.
Vegetarian and vegan options at Cracker Barrel
Cracker Barrel has a few plant-based options. You can make a great meal by mixing different sides and simple dishes. The vegetable menu has many Southern classics that can be made without butter or meat.
It’s important to check the ingredients and ask your server how dishes are made. Some sides might have bacon, ham hocks, or chicken stock. By asking for no extra fats or seasonings, you can make many sides healthier for a meat-free diet.
Some good choices for vegetarians include scrambled eggs, a tossed salad without croutons, and a baked potato without dairy. You can also try coleslaw, coarse ground grits, fresh fruit, steamed broccoli, and mac n’ cheese. These options are easy to find on the menu.
Vegans have fewer options. You might like coarse ground grits, fresh fruit, apple slices, multigrain toast without butter, steamed broccoli, and steak fries. But, make sure they’re made without dairy, egg, or animal broth. Always ask for substitutions and check how they’re prepared to keep your meal vegan.
There’s a risk of cross-contamination in a busy kitchen. Shared fryers, prep surfaces, and cookware can lead to traces of meat, dairy, egg, gluten, and nuts. Cracker Barrel provides allergen information. But, if you have celiac disease or severe allergies, tell the staff and confirm how your food is cooked before ordering.
Small changes can make plant-based meals easier. Ask for no butter, skip cheese and creamy dressings, and choose fruit or steamed vegetables. Also, ask for multigrain toast without butter. These adjustments can turn many dishes into healthier options for vegetarians or vegans.
| Items | Description | Calories | Prices |
|---|---|---|---|
| Fresh Seasonal Fruit | Mixed fruit bowl, no added sugar, vegan when plain | 90–150 | $3.99 |
| Coarse Ground Grits | Stone-ground grits; request no margarine or butter for vegan | 120–210 | $2.79 |
| Steamed Broccoli | Simple steamed broccoli; ask for no butter | 45–80 | $2.99 |
| Baked Potato (plain) | Large baked potato; omit butter, cheese, sour cream | 270–330 | $4.29 |
| Tossed Salad (no croutons) | Mixed greens and veggies; choose vinaigrette on the side | 70–150 | $3.49 |
| Mac n’ Cheese | Creamy baked macaroni; vegetarian if dairy accepted | 420–650 | $4.59 |
| Steak Fries | Thick-cut fries; verify fryer for cross-contact | 300–480 | $2.99 |
| Coleslaw | Cabbage-based side; often contains mayonnaise | 140–220 | $2.49 |
Healthy choices Cracker Barrel: Wholesome Fixin’s and low-calorie sides
Cracker Barrel has lighter plates that are full of flavor but not too much. The Wholesome Fixin’s line includes egg-white breakfasts and grilled entrees. These go great with steamed veggies and fresh fruit.
Wholesome Fixin’s menu highlights
The Good Morning Breakfast has two scrambled egg whites, grits, and more. It’s about 300 calories with 8g fat and 27g protein. It’s a great way to start the day.
Grilled chicken and spicy catfish are lower-calorie options for lunch or dinner. They pair well with steamed or roasted veggies for a lean meal.
Low-calorie, low-fat, and low-sodium vegetable options
| Items | Description | Calories | Prices |
|---|---|---|---|
| Steamed Broccoli | Lightly steamed florets, minimal seasoning | 40 | $3.49 |
| Vegetable Soup (bowl) | Broth-based soup with mixed vegetables, fiber-rich | 170 | $4.99 |
| Fresh Seasonal Fruit | Sliced seasonal fruit selection, no added sugar | 50 | $3.99 |
| Green Beans (steamed) | Whole green beans, steamed with light butter on request | 35 | $3.49 |
Meal-building strategies for diabetics, low-sodium, and low-fat diets
For diabetics, try pairing spicy catfish with steamed broccoli or fruit. Swap high-carb sides for veggies to lower sugar levels.
For low-sodium, choose grilled sirloin or chicken with broccoli. Ask for sauces on the side to keep sodium low.
Limiting fat? Go for grilled or spicy-grilled dishes, egg-white breakfasts, and veggies. Choose soups in cup sizes for fewer calories and fat.
Using the vegetable menu and picking nutritious sides helps keep meals balanced. These simple changes make meals fit many dietary needs.
Seasonal vegetables Cracker Barrel: fresh fruit, sides, and soups
Cracker Barrel mixes Southern tradition with fresh produce all year. They offer seasonal fruit and soups to keep meals tasty and healthy. This way, guests can enjoy healthy options without losing flavor.
Fresh seasonal fruit and its role as a side or dessert
Fruit cups are a big part of the menu. They have pineapple, strawberries, and blueberries, with only 50 calories and no sodium. It’s a great choice for those watching their calories.
Summer fruit is sweeter and more flavorful. Choosing fruit in season means less added sugar. It’s a smart swap for a lighter dessert.
Vegetable soup and rotating soup offerings
Vegetable soup is a favorite, offered in cups or bowls. A bowl is filling, with 170 calories, 2 g fat, and 720 mg sodium. The cup size is better for those watching their calories.
Other soups like chicken noodle and chili are also available. But chili can be high in calories and sodium. Choosing a cup or vegetable soup helps manage intake.
When seasonal sides boost nutrition and flavor
Seasonal sides are packed with nutrients and taste. When fruits and veggies are at their best, they need little seasoning. They pair well with lean proteins for a balanced meal.
For a healthy meal, try a lean main with fruit and vegetable soup. This combo keeps calories and sodium low while adding fiber and vitamins. Seasonal options make it easy to make smart choices and enjoy fresh flavors.
Classic Southern vegetables and preparation styles
Cracker Barrel’s southern tables are filled with comforting flavors and varied cooking methods. You’ll find both slow-cooked braises and crispy fried sides on their vegetable menu. Knowing how dishes are prepared helps you choose lighter options or enjoy traditional flavors.
Turnip greens and collards have deep, smoky flavors when cooked with pork or country ham. These sides are rich in taste but also in sodium and meat. The quality can vary, with some diners enjoying tender leaves and others finding the seasoning mild.
Country green beans are simmered with pork for a savory taste. This method adds flavor and sodium. For fewer calories and less salt, choose steamed vegetables like broccoli.
Fried okra is crunchy and satisfying. But it’s fried, which adds fat, calories, and sodium. Opt for steamed or roasted okra to enjoy classic flavors without the extra calories.
Starchy favorites like hashbrown casserole and loaded baked potatoes are popular but calorie-dense. They’re high in sodium and fat. Sharing portions or choosing a lighter vegetable side can help balance your meal.
Quick tips:
- Request no added pork or ham in braised greens to lower sodium and meat exposure.
- Swap fried okra for steamed broccoli or green beans to reduce calories and fat.
- Share hashbrown casserole or trade it for two vegetable sides to control portions.
| Item | Typical Preparation | Notes on Nutrition | Practical Swap |
|---|---|---|---|
| Turnip Greens | Braised with pork seasoning | Savory flavor; higher sodium and meat exposure | Request without ham; choose additional steamed veggie |
| Collard Greens | Slow-simmered, often with ham | Tender texture; sodium varies by location | Ask for lighter seasoning or extra vinegar |
| Country Green Beans | Simmered with pork | Traditional flavor; higher sodium | Choose steamed green beans or fresh fruit side |
| Fried Okra | Breaded and deep-fried | Higher calories, fat, and sodium | Pick steamed or roasted okra when available |
| Steamed Broccoli | Steamed, simple seasoning | Lower calories and sodium; high fiber | Great lighter swap for fried sides |
| Hashbrown Casserole | Baked with cheese and cream | Calorie-dense and high sodium | Share or replace with two vegetable sides |
| Loaded Baked Potato | Baked with butter, cheese, bacon | Very high in calories, fat, and sodium | Opt for a plain baked potato or mixed veggies |
Nutrition breakdown of common vegetable sides
Cracker Barrel has many vegetable sides with different nutrition levels. This guide compares light, fiber-rich options to heartier, higher-calorie ones. Use these facts to pick nutritious sides that fit your goals.
Low-calorie, high-fiber vegetable picks
Steamed broccoli is a great low-calorie choice with about 40 calories, 4 grams of fiber, and just 10 mg of sodium. Fresh seasonal fruit is sweet and low in sodium, with about 50 calories per serving. Vegetable soup is filling with 170 calories and 5 grams of fiber, but it has more sodium.
These options help you create a balanced meal when you look at the nutrition details.
Higher-calorie or high-sodium vegetable preparations
Fried okra has about 250 calories and 520 mg of sodium per serving. A loaded baked potato can have 520 calories and 2,470 mg of sodium. Fried sides with large entrees can greatly increase calories and sodium.
Be careful when ordering to avoid these high-impact choices.
Smart swaps and portion control tips
Choose steamed broccoli, fresh fruit, or a small salad instead of fried okra, hashbrown casserole, or loaded potatoes. Ask for dressings and butter on the side to control added fats. Opt for a cup of vegetable soup instead of a bowl and skip crackers to save calories.
| Items | Description | Calories | Prices |
|---|---|---|---|
| Steamed Broccoli | Lightly steamed florets, no butter | 40 | $2.99 |
| Vegetable Soup (bowl) | Mixed vegetables in broth, served hot | 170 | $4.49 |
| Fresh Seasonal Fruit | Mixed sliced fruit, no added sugar | 50 | $3.29 |
| Fried Okra | Southern-style breaded and fried okra | 250 | $3.49 |
| Loaded Baked Potato | Baked potato with butter, cheese, bacon, sour cream | 520 | $4.99 |
By making smart choices, you can enjoy comfort food while staying on track. Look for nutritious sides and healthy choices to make swaps that keep flavor without extra calories or sodium.
Ordering tips: customizing sides, allergens, and dietary requests
Cracker Barrel makes it easy to customize your meal. You can ask for steamed or plain veggies without butter. Or, you can swap heavy sides for fruit or steamed broccoli. Just be clear and polite when you order.
Opt for grilled or spicy-grilled dishes instead of fried ones. Choose Wholesome Fixin’s or a small soup to cut calories. If you see mac n’ cheese or fries, ask for a lighter side like green beans or apples.
Let the server know about any dietary needs. This way, the kitchen can avoid adding butter or heavy sauces.
Allergen and gluten considerations for veggie menu items
Cracker Barrel has a document for allergens like milk, eggs, and gluten. Ask for it in the restaurant or talk to a server before ordering. While some items are naturally gluten-free, cross-contamination is possible.
Fried foods and shared fryers can be risky for gluten and other allergens. Tell staff about severe allergies so they can be careful. Also, ask which sides are made in shared pots or oil.
Kid-friendly healthy vegetable choices
Kid’s grilled chicken tenderloins are great with broccoli and apple slices. They are a healthier option than fried or burgers. For a lighter meal, ask for fruit cups or steamed veggies instead of fries or mac n’ cheese.
Quick reference table for common swaps
| Replace | Choose Instead | Why | Notes |
|---|---|---|---|
| Fried okra | Steamed green beans | Lower fat and fewer calories | Ask for no butter |
| Hashbrown casserole | Fruit cup | Less sodium and added sugars from sides | Kid-friendly swap |
| French fries | Steamed broccoli | More fiber and vitamins | Verify shared fryer use |
| Mac n’ cheese | Side salad with dressing on the side | Fewer calories when dressing is controlled | Choose vinaigrette for lower fat |
Use these tips to order healthier at Cracker Barrel. For dietary restrictions, check the allergen menu and ask for help. For plant-based options, pair them with steamed sides or fruit for a full meal.
Conclusion
The Cracker Barrel vegetable menu has many choices. It balances Southern comfort with healthier options. You can find steamed broccoli, vegetable soup, and fresh fruit, along with classics like turnip greens and fried okra.
Looking for lighter options? Check out the Wholesome Fixin’s and steamed sides. You can also ask for no butter or dressing on the side. This way, you can enjoy your meal without too much fat or salt.
Pairing a lean entrée with steamed veggies or fruit is a good idea. Avoid loaded potatoes and watch your portions with fried okra or hashbrown casserole. Steamed broccoli and vegetable soup are great choices, and turnip greens offer a taste of Southern tradition.
Remember, Cracker Barrel’s kitchen is shared, so be careful about allergens. Always tell the staff about any food allergies you have. With a little planning, you can enjoy a delicious meal that’s also good for you.
FAQ
Where do vegetable sides appear on the Cracker Barrel menu?
Vegetable sides are found in the “Vegetables” and “Sides n’ Such” sections. Many entrees also let you pick a vegetable side. The menu is organized into Breakfast, Lunch n’ Dinner, Vegetables, Sides n’ Such, Desserts, with Kid’s Menu and Beverages separate.
Does Cracker Barrel provide nutrition and allergen information online?
Yes. Cracker Barrel publishes a full nutrition guide and a downloadable allergen PDF. These list calories, fat, sodium, and ingredient flags to help diners make informed choices.
What are the lowest-calorie vegetable sides available?
Low-calorie picks include steamed broccoli (about 40 calories, 0g fat, 6g carbs, 4g fiber). Vegetable soup in a bowl (170 calories, 2g fat, 5g fiber) and fresh seasonal fruit (about 50 calories, 0mg sodium) are also good choices.
Which vegetable sides are higher in calories or sodium?
Fried or loaded preparations raise calories and sodium. Examples include fried okra (~250 calories, 520mg sodium) and loaded baked potato (520 calories, 2,470mg sodium). Hashbrown casserole and other specialty sides are also calorie-dense.
What is the Wholesome Fixin’s category and which veggie-friendly items are there?
Wholesome Fixin’s highlights lighter breakfast, lunch, and dinner options. Examples include egg-white breakfasts, grilled chicken tenderloins, and spicy grilled catfish. These pair well with steamed broccoli or fresh fruit to build lower-calorie meals.
Are there vegetarian and vegan options on the vegetable menu?
Several vegetarian-friendly items exist: scrambled eggs, tossed salad (no croutons), baked potato (no dairy toppings), coleslaw, grits, fresh seasonal fruit, and many steamed vegetables. Vegan choices are limited but can include coarse ground grits, fruit, multigrain toast (no butter), and steamed broccoli—confirm preparation and request no butter.
Do vegetable sides contain meat or meat seasoning?
Some Southern-style vegetables like turnip greens, collard greens or country green beans are often cooked with ham or pork seasoning. This increases sodium and introduces meat exposure. Always verify preparation if you avoid meat.
How can I make vegetable sides healthier when ordering?
Ask for steamed or plain vegetables with no added butter. Request dressings and sauces on the side. Choose vinaigrette over creamy dressings. Swap fried sides for steamed broccoli or fruit. Order cup-sized soups instead of bowls to cut calories and sodium.
Do sides and menu items vary by season or region?
Yes. Fresh seasonal fruit, rotating soups and some sides change by season or market. Premium sides like loaded sweet potato may appear seasonally or in certain regions.
What allergen and cross-contact risks should diners know?
Cracker Barrel warns about cross-contact in a shared kitchen and fryer. Common allergens include milk, eggs, soy, wheat, shellfish, fish, peanuts and tree nuts. No certified gluten-free menu exists; guests with severe allergies or celiac disease should notify staff and review the allergen PDF before ordering.
Which vegetable choices are best for diabetic, low-sodium, or low-fat diets?
Diabetic-friendly builds pair a lean protein (spicy grilled catfish or grilled chicken) with steamed vegetables or fresh fruit. For low-sodium choose steamed broccoli and grilled entrees; for low-fat pick grilled or spicy-grilled proteins, egg-white breakfasts and steamed sides. Opting for cup-sized soups and avoiding loaded or fried sides helps across these diets.
What are smart swaps and portion-control strategies for vegetable sides?
Swap hashbrown casserole, fried okra or loaded potatoes for steamed broccoli, a fruit cup, or a side salad. Share large sides, order smaller portions (cup vs. bowl), and ask for dressings or butter on the side to control added fats and sodium.
What kid-friendly vegetable options are available?
Kid-friendly healthy choices include grilled chicken tenderloins (low-calorie, higher protein), steamed broccoli, fresh apple slices and fruit cups. These can replace fries or mac n’ cheese for a lighter meal.
