How Many Carbs are in Cracker Barrel’s Chicken and Dumplings?

Cracker Barrel’s homestyle chicken and dumplings is a popular menu item at the restaurant chain known for its country cooking. But with 55g of total carbohydrates per serving, some diners may be wondering just how many of those carbs come from sugar versus fiber. Let’s take a closer look at the nutrition facts and see how the carb count breaks down.

An Overview of Chicken and Dumplings Nutrition

Cracker Barrel’s chicken and dumplings meal contains the following nutrition facts per 450 calorie serving:

• Total Fat: 9g
• Saturated Fat: 2.5g
• Cholesterol: 90mg
• Sodium: 1,740mg
• Total Carbohydrates: 55g
• Dietary Fiber: 7g
• Sugars: 2g
• Protein: 37g

With 55 grams of carbs per serving this meal may seem high in carbohydrates at first glance. However, we have to consider the dietary fiber content.

Net Carbs Explained

The total carbohydrate count includes all carbs, both complex carbs from starch and fiber as well as simple carbs from sugar. However, when looking at how a food impacts blood sugar and insulin, what really matters are the net carbs.

Net carbs are calculated by subtracting fiber from the total carbs since fiber is indigestible and does not raise blood sugar.

So for Cracker Barrel’s chicken and dumplings, the net carb count is:

Total Carbs: 55g
Fiber: – 7g
Net Carbs: 48g

With 48 net grams of carbs per serving, this dish can fit into a low-carb diet, but portion control is important.

Breaking Down the Carb Sources

Looking closer at the nutrition information, we see that this meal contains just 2 grams of sugar per serving. The remaining carbohydrates are coming mainly from the dumpling dough and possibly thickeners used in the gravy.

Dumplings are typically made from a simple dough of flour, milk, eggs, salt and baking powder. The flour contributes starch that is broken down into glucose during digestion. So the dumplings are accounting for the majority of carbohydrates in this meal.

Meanwhile, the 2 grams of sugar most likely come from the carrots and celery used to flavor the chicken and gravy. The sugar content is quite low compared to many other restaurant meals.

Tips for Enjoying Chicken and Dumplings On a Low-Carb Diet

Here are some tips for staying low-carb if you want to enjoy Cracker Barrel’s chicken and dumplings:

• Request a smaller serving or box half right away. The standard serving contains 2-3 dumplings. Just 1-2 may be plenty for those limiting carbs.

• Skip the biscuit and soda. Save all your carb allowance for the main meal.

• Add a side salad instead of another starch like mac and cheese or hashbrown casserole.

• Stay hydrated with unsweetened iced tea or water with lemon.

• Walk for 10-15 minutes after eating to help manage blood sugar.

With a few simple tweaks, you can work this classic comfort food into your low-carb or keto eating plan occasionally. Be mindful of portions and pair it with non-starchy vegetables or salad.

Other Low-Carb Menu Options

If chicken and dumplings won’t fit your diet that day, Cracker Barrel has some other lower-carb choices on the menu:

• Grilled or Fried Chicken Tenders with broccoli instead of fries
• Chicken n’ Veggies Bowl with grilled chicken and sauteed vegetables
• Bacon Cheeseburger without the biscuit
• House Salad with Grilled Chicken and low-carb dressing
• Sampler Breakfast without pancakes or hashbrowns

With so many delicious options to choose from, you can enjoy the homestyle cooking at Cracker Barrel while still meeting your low-carb or keto goals. Just be savvy about making the right substitutions and keeping your portions in check.

The Bottom Line

Cracker Barrel’s chicken and dumplings contains 48 net grams of carbohydrates per serving – quite high for a single meal on a strict low-carb diet. However, with careful portion control, skipping the biscuit and other starches, and choosing low-carb sides, you may be able to work this dish into your daily carb budget occasionally. Be mindful of your serving size and the rest of your daily carb intake to decide if it fits into your low-carb lifestyle.