The Complete Guide to Healthy Waffle House Choices 2026

Waffle House serves over 2 million customers every week across more than 1,900 locations in 25 states. For decades, this iconic Southern chain has been synonymous with late-night cravings, post-bar feasts, and indulgent breakfast spreads loaded with butter, syrup, and cheese. To explore the full menu, visit the Waffle House Index.

But here is the truth that surprises most people: healthy Waffle House choices are absolutely possible with the right approach. The Waffle House nutrition page reveals that many menu items can fit into a balanced diet when ordered thoughtfully.

According to the USDA, the average restaurant meal contains around 1,200 calories—roughly half of what many adults need for an entire day. A single All-Star Special at Waffle House can hit 1,050 calories by itself. That is why making healthy Waffle House choices isn’t about deprivation—it is about smart ordering using resources like the Waffle House calorie calculator.

The good news is that Waffle House uses simple ingredients like eggs, meat, and grits, making customization easier than at most fast-food places. Because meals are cooked to order, you control what goes on the plate. Small changes can shift a meal from heavy to balanced very quickly.

This comprehensive guide provides verified, up-to-date information on healthy Waffle House choices for 2026. You will learn which menu items are lowest in calories, highest in protein, suitable for keto and low-carb diets, and how to customize any order for better nutrition. Whether you are counting calories, building muscle, managing blood sugar, or simply trying to eat a little better, this guide has you covered. For allergen concerns, review the Waffle House allergen menu and for gluten-free options, check the Waffle House gluten-free menu.

Can You Eat Healthy at Waffle House?

Yes. Healthy Waffle House choices are absolutely possible with the right approach.

Question	Answer
Lowest calorie item	Garden Salad – 35 calories from the Waffle House salad menu
Highest protein item	Meat Lover’s Chicken & Eggs – 54g protein
Best keto option	2 scrambled eggs with cheese – 2g carbs, 18g protein
Best weight loss meal	2 Eggs with Sliced Tomatoes – approximately 190 calories
Gluten-free options	Yes – eggs, meat, grits (with caution) see Waffle House gluten-free menu
Can you customize?	Yes – almost everything is made to order, learn how on our Waffle House customizations page

Waffle House offers more flexibility than most people expect. The menu works best when you focus on basics. Rather than building a meal around waffles or hash browns, start with eggs and protein. Then add a side only if it fits your goal.

For detailed information about specific menu categories, explore the Waffle House breakfast menu, Waffle House lunch and dinner menu, and Waffle House sides menu prices.

What Makes a Waffle House Meal Healthier?

A healthier Waffle House meal focuses on protein, moderate portions, and fewer added fats. Eggs, grilled meats, and plain sides give your body energy without excess sugar. The cooking style matters just as much as the food itself.

Meals become less healthy when butter, cheese, and sugary toppings stack up. Keeping flavors simple helps maintain balance while still feeling satisfying, especially for breakfast.

The Waffle House Reality Check

Menu Item	Calories	The Problem
All-Star Special (with waffle)	1,050	88g fat, 121g carbs from All-Star Special
Pecan Waffle	520	33g fat, 58g carbs from Waffle House pecan waffle recipe
Classic Waffle	410	18g fat, 870mg sodium from Classic waffle recipe
T-Bone and Eggs	730	37g fat, 46g carbs from T-bone steak and scrambled egg

However, making healthy Waffle House choices helps you:

Benefit	How Healthy Choices Help
Keep calories under control	Stay within daily energy needs
Reduce sodium intake	Lower blood pressure risk
Increase protein	Feel fuller longer, preserve muscle
Avoid sugar crashes	Skip syrups and sweet toppings
Stay energized	No post-meal sluggishness

The key takeaway is that healthy Waffle House choices aren’t about skipping flavor—they are about balancing taste with nutrition using the Waffle House calorie calculator to guide your decisions.

Top Healthy Waffle House Choices – Complete Nutrition Table

The following table provides a comprehensive look at the healthiest options on the Waffle House menu, ranked from lowest to highest calories. All nutrition information is verified from the Waffle House nutrition page.

Menu Item	Calories	Protein (g)	Carbs (g)	Fat (g)	Best For	Related Page
Garden Salad	35	1	7	0	Lowest calorie option	Waffle House salad menu
Sliced Tomatoes	10	0	2	0	Adding volume, vitamin C	Part of sides menu
Grits	90	4	14	6.5	Light breakfast base	Bowl of grits
Bert’s Chili	150	10	15	6	Protein-packed side	Bert’s chili at Waffle House
Grilled Chicken Breast	140	29	1	2.5	Lean protein	Grilled chicken
Grilled Chicken Salad	175	31	8	2.5	High protein, fresh	Waffle House salad menu
2 Egg Breakfast	180	12	2	14	Classic low-carb	Waffle House two-egg breakfast
Egg Sandwich	220	10	27	8.5	Portable breakfast	Part of breakfast menu
Grilled Ham Sandwich	240	19	33	4	Lean lunch option	Grilled ham sandwich
2 Scrambled Eggs with Cheese	280	18	2	22	Keto-friendly	Scrambled egg
Ham & Cheese Sandwich	295	22	34	8	Balanced lunch	Part of sandwiches menu
Classic BLT Sandwich	275	12	27	13.5	Classic with less fat	Bacon lettuce and tomato
Ham, Egg & Cheese Grits Bowl	290	19	19	16	Protein-packed bowl	Waffle House grits bowl menus
Sirloin Steak (5 oz)	340	32	0	23	High protein, zero carb	Sirloin steak dinner
Quarter-Pounder Angus Burger (no cheese)	570	31	30	33	Burger without cheese	Angus 1/4 lbs hamburger
Chicken Dinner	575	37	45	18	Full meal	Grilled chicken

For complete nutritional information on all menu items, visit the Waffle House nutrition page and use the Waffle House calorie calculator to build your perfect meal.

Low-Calorie Healthy Waffle House Choices Under 300 Calories

If you are watching your calorie intake, Waffle House still has plenty of smart choices. You don’t have to settle for just coffee and water. Many menu items are under 300 calories if you know what to pick. The Waffle House sides menu prices page is a great resource for finding lighter options.

Best Low-Calorie Options

Menu Item	Calories	Why It Works	Related Page
Garden Salad	35	Fresh, hydrating, zero fat	Waffle House salad menu
Sliced Tomatoes	10	Adds volume for virtually no calories	Part of sides menu
Grits	90	Warm, filling, 4g protein	Bowl of grits
Bert’s Chili	150	10g protein, satisfying	Bert’s chili at Waffle House
Grilled Chicken Breast	140	29g lean protein	Grilled chicken
2 Eggs	180	12g protein, versatile	Scrambled egg
Egg Sandwich	220	Portable, balanced	Part of breakfast menu
Grilled Ham Sandwich	240	19g protein, only 4g fat	Grilled ham sandwich
2 Scrambled Eggs with Cheese	280	18g protein, keto-friendly	Scrambled egg

How to Build a Low-Calorie Meal

Step	Action	Calories Saved	Related Resource
1	Choose eggs as your base	180–280	Scrambled egg
2	Add lean protein (ham or grilled chicken)	140–240	Grilled ham sandwich or grilled chicken
3	Replace hashbrowns with sliced tomatoes	Save 350 calories	Hashbrowns vs tomatoes
4	Skip cheese on eggs	Save 70–100 calories	Scrambled egg
5	Choose water or black coffee	Save 200+ calories over soda/juice	Large coffee or large diet coke

The healthiest low-calorie combination? 2 eggs with sliced tomatoes comes in at just 190 calories while providing 12g of protein. Use the Waffle House calorie calculator to track your meal.

High-Protein Healthy Waffle House Choices

Protein keeps you full longer and helps control cravings. According to the American Journal of Clinical Nutrition, people who eat more protein feel 25% fuller than those who eat high-carb meals. The Waffle House nutrition page shows excellent protein-rich options.

Top High-Protein Options

Menu Item	Protein (g)	Calories	Protein per 100 Calories	Related Page
Meat Lover’s Chicken & Eggs	54g	500	10.8g	Part of breakfast menu
Grilled Chicken Salad	31g	175	17.7g	Waffle House salad menu
Grilled Chicken Breast	29g	140	20.7g	Grilled chicken
Sirloin Steak (5 oz)	32g	340	9.4g	Sirloin steak dinner
Chicken Dinner	37g	575	6.4g	Grilled chicken
3 Eggs (scrambled)	19g	215	8.8g	Scrambled egg
2 Scrambled Eggs with Cheese	18g	280	6.4g	Scrambled egg
Ham, Egg & Cheese Grits Bowl	19g	290	6.6g	Waffle House grits bowl menus
Ham & Cheese Sandwich	22g	295	7.5g	Part of sandwiches menu

High-Protein Meal Ideas

Meal Idea	What to Order	Protein	Calories	Related Pages
The Bodybuilder	3 eggs + grilled chicken breast	48g	355	Scrambled egg + grilled chicken
The Keto Feast	5 oz sirloin steak + 2 eggs	44g	520	Sirloin steak dinner + scrambled egg
The Lean Lunch	Grilled chicken salad	31g	175	Waffle House salad menu
The Ultimate Protein	Meat Lover’s Chicken & Eggs	54g	500	Part of breakfast menu

Protein helps you feel full longer, making it easier to avoid overeating later in the day. For athletes or those with high protein needs, the Meat Lover’s Chicken & Eggs delivers an impressive 54 grams of protein for 500 calories. Track your protein intake with the Waffle House calorie calculator.

Keto and Low-Carb Healthy Waffle House Choices

Cutting carbs doesn’t mean cutting flavor. Waffle House is surprisingly keto-friendly if you know how to customize your plate. The menu already does most of the work for you because it centers on eggs and meat. The Waffle House customizations page explains how to order for specific dietary needs.

Is Waffle House Keto-Friendly?

Yes. Waffle House offers many keto-friendly options when you skip high-carb foods like hashbrowns, toast, waffles, and biscuits. These carbs can quickly push you out of ketosis—hashbrowns pack 29 grams of carbs per serving from the hashbrowns page, which is almost the entire daily carb limit for many keto diets.

Keto-Friendly Waffle House Items

Menu Item	Net Carbs (g)	Why It’s Keto-Friendly	Related Page
Bacon (3 slices)	0g	Pure protein and fat	Waffle House bacon
Scrambled Eggs (3)	2g	High protein, minimal carbs	Scrambled egg
Cheese Omelet	3g	Protein and fat, minimal carbs	Cheese omelet
Grilled Chicken Breast	0g	Lean, no carbs	Grilled chicken
Sirloin Steak (5 oz)	0g	Zero carbs, high fat	Sirloin steak dinner
Sliced Tomatoes	1g	Adds freshness, low carb	Part of sides menu
Cheesesteak Omelet	3g	53g fat, 33g protein	Cheesesteak omelet

Keto Customization Guide

Instead of	Try	Carbs Saved	Related Page
Hashbrowns	Sliced tomatoes	29g	Hashbrowns vs tomatoes
Toast or biscuits	Extra eggs	20–30g	Scrambled egg
Waffles	Extra bacon or cheese	55g	Classic waffle recipe vs Waffle House bacon
Grits	Side of meat	14g	Bowl of grits vs meat options

Perfect Keto Meal at Waffle House

Item	Net Carbs	Related Page
2 scrambled eggs with cheese	2g	Scrambled egg
3 strips bacon	0g	Waffle House bacon
Sliced tomatoes	1g	Part of sides menu
Coffee with cream (optional)	1g	Large coffee
Total	4g net carbs

Some eggs might be cooked with oils containing carbs, or seasoning blends may add sugar. Always ask staff if you’re unsure, and choose simple items with whole ingredients to stay safe. For more keto guidance, visit the Waffle House nutrition page.

Gluten-Free Healthy Waffle House Choices

Some Waffle House items are naturally gluten-free, but extra caution is important due to shared cooking surfaces. The Waffle House gluten-free menu provides detailed guidance for gluten-sensitive diners.

Does Waffle House Have Gluten-Free Options?

Yes, Waffle House does offer some gluten-free options on their menu. Items like eggs, hashbrowns, and bacon can be made gluten-free upon request, as detailed on the Waffle House allergen menu.

Naturally Gluten-Free Menu Items

Item	Notes	Related Page
Eggs	Prepared plain, no added batter	Scrambled egg
Bacon	No gluten ingredients	Waffle House bacon
Sausage	Check for fillers, some may contain gluten	Waffle House sausage
Ham	Plain ham only	Country ham flavour or Waffle House city ham
Grilled Chicken	No sauces or breading	Grilled chicken
Steak	Plain preparation	T-bone steak or sirloin steak dinner
Pork Chops	Plain preparation	Waffle House pork chop
Hashbrowns	Can be gluten-free when requested	Hashbrowns
Grits	Plain grits only	Bowl of grits
French Fries	Check oil sharing	French fries

Gluten-Free Menu Hack

Some locations use a clean pan, change gloves, and clean the grill when making eggs, bacon, sausage, and hashbrowns for customers with gluten concerns. Always inform your server and reference the Waffle House allergen menu.

Cross-Contact Reality

Waffle House kitchens use shared grills and utensils. This means there is a real risk of cross-contact with gluten, especially from waffles, toast, and hashbrowns cooked nearby.

Anyone with celiac disease or high gluten sensitivity should:

Safety Step	Why	Related Resource
Inform the server about gluten concerns	Staff can take extra precautions	Contact Us for questions
Ask for clean utensils and grill	Reduces cross-contact risk	Waffle House customizations
Request hashbrowns in clean oil	Avoids sharing with wheat products	Hashbrowns
Avoid peak hours	Less cross-contact risk	Waffle House hours

Waffle House does not guarantee gluten-free meals, but understanding how food is prepared helps diners make safer choices. For detailed allergen information, review the Waffle House allergen menu. Customers with gluten concerns should also consult the Waffle House gluten-free menu.

Healthy Waffle House Choices for Weight Loss

Weight loss meals focus on protein and portion control, not restriction. Simple combinations make it easier to stay consistent. The Waffle House calorie calculator is an essential tool for weight management.

Weight Loss Success Strategy

Principle	How to Apply at Waffle House	Related Resource
Prioritize protein	Start with eggs or lean meat	Scrambled egg, grilled chicken
Control portions	Skip oversized combos	Check Waffle House nutrition
Add vegetables	Sliced tomatoes, side salad	Waffle House salad menu
Limit added fats	Skip cheese, butter, gravy	Waffle House customizations
Avoid liquid calories	Water, black coffee, unsweetened tea	Large coffee, large diet coke

Best Weight Loss Meals Under 400 Calories

Meal	Calories	Protein	How to Order	Related Page
2 Eggs + Sliced Tomatoes	190	12g	Eggs any style, side of tomatoes	Scrambled egg
Grilled Chicken Salad	175	31g	Dressing on the side	Waffle House salad menu
Egg Sandwich	220	10g	Ask for wheat toast	Part of breakfast menu
Bert’s Chili	150	10g	Add onions, tomatoes	Bert’s chili at Waffle House
2 Eggs + Grits	270	16g	Grits plain, no butter	Scrambled egg + bowl of grits

Modified All-Star Special for Weight Loss

A smart way to enjoy the All-Star Special with modifications:

Modification	Calories Saved	Related Page
Skip the waffle	Save 410 calories	All-Star Special
Choose sliced tomatoes instead of hashbrowns	Save 350 calories	Hashbrowns vs tomatoes
Pick city ham over bacon or sausage	Lower sodium option	Waffle House city ham
Wheat toast instead of white	More fiber, same calories	Part of breakfast menu
Total with modifications	520 calories instead of 1,050	Use calorie calculator

The verdict: This modified All-Star Special provides 36 grams of protein for just 520 calories—a perfect weight loss breakfast. Track your progress with the Waffle House calorie calculator.

Dietitian-Recommended Healthy Waffle House Choices

Based on nutrition information from the Waffle House nutrition page, these are the best options for balanced macronutrients.

Top 7 Picks

Rank	Menu Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Why It’s Recommended	Related Page
1	All-Star Special (No Waffle)	520	28.5	33	36	Balanced, high protein	All-Star Special
2	2 Scrambled Eggs with Cheese	280	22	2	18	Keto-friendly	Scrambled egg
3	Meat Lover’s Chicken & Eggs	500	30.5	4	54	Highest protein	Part of breakfast menu
4	Egg Sandwich	220	8.5	27	10	Low calorie breakfast	Part of breakfast menu
5	Grilled Ham Sandwich	240	4	33	19	Lean, balanced	Grilled ham sandwich
6	Ham & Cheese Sandwich (LT)	295	8	34	22	Low saturated fat	Part of sandwiches menu
7	Grilled Chicken Salad	175	2.5	8	31	Leanest option	Waffle House salad menu

Important Notes

Note	Explanation	Related Resource
Higher saturated fat	Many meals are higher in saturated fat than ideal	Check Waffle House nutrition
Sodium not considered	Waffle House isn’t low-sodium friendly	Review Waffle House allergen menu
Customization is key	Small changes make big differences	Waffle House customizations
Protein focus	High protein helps with satiety	Use calorie calculator

The Grilled Chicken Salad is the leanest, highest-protein option with only 175 calories, 2.5g fat, and 31g protein from the Waffle House salad menu.

How to Customize Your Order for Healthy Waffle House Choices?

Customization is where Waffle House shines. Because meals are cooked to order, small adjustments can make a noticeable difference without changing the experience. The Waffle House customizations page explains the full range of ordering possibilities.

Simple Swaps That Save Calories

Instead of	Try	Calories Saved	Related Page
Hashbrowns	Sliced tomatoes	350	Hashbrowns
Biscuit or toast	Side salad	200–300	Waffle House salad menu
Cheese on omelet	Extra veggies	100–150	Cheese omelet
Regular syrup	Sugar-free syrup (ask)	100	Part of breakfast menu
Butter	No butter	35 per pat	Part of sides menu
White toast	Wheat toast	More fiber	Part of breakfast menu
Country ham	City ham	Lower sodium	Country ham flavour vs Waffle House city ham

Ordering Tips Regulars Use

Tip	How to Say It	Related Page
Light oil	“Can you cook my eggs in light oil?”	Scrambled egg
No butter	“No butter on my toast, please.”	Part of breakfast menu
Sliced tomatoes instead	“I’ll take sliced tomatoes instead of hashbrowns.”	Hashbrowns
Dressing on side	“Dressing on the side for my salad.”	Waffle House salad menu
Extra veggies	“Add mushrooms and onions to my omelet, no cheese.”	Waffle House omelets menu
Wheat toast	“Wheat toast, please.”	Part of breakfast menu

The Healthiest Customized Orders

Meal	How to Order	Related Pages
High-Protein Breakfast	“Three eggs scrambled, side of grilled chicken, no butter, sliced tomatoes instead of hashbrowns.”	Scrambled egg, grilled chicken
Low-Calorie Lunch	“Grilled chicken salad with dressing on the side, no cheese.”	Waffle House salad menu
Keto Meal	“Two eggs over easy, three strips bacon, side of sliced tomatoes.”	Scrambled egg, Waffle House bacon
Weight Loss Breakfast	“Two eggs any style, city ham, wheat toast dry, sliced tomatoes.”	Scrambled egg, Waffle House city ham

Servers hear these requests every day, so there is no pressure. Asking for light oil or no butter is normal and rarely slows down service. For more ideas, explore the Waffle House secret menu and customizations pages.

Healthy Waffle House Choices by Meal Category

Breakfast

Healthy Option	Calories	Protein	Best For	Related Page
2 Eggs	180	12g	Low-carb	Scrambled egg
2 Eggs with Cheese	280	18g	Keto	Scrambled egg
Egg Sandwich	220	10g	Portable	Part of breakfast menu
Grits	90	4g	Light breakfast	Bowl of grits
Sliced Tomatoes	10	0g	Volume	Part of sides menu

Lunch & Dinner

Healthy Option	Calories	Protein	Best For	Related Page
Grilled Chicken Salad	175	31g	Lean lunch	Waffle House salad menu
Grilled Ham Sandwich	240	19g	Low-fat sandwich	Grilled ham sandwich
Ham & Cheese Sandwich	295	22g	Balanced	Part of sandwiches menu
Bert’s Chili	150	10g	Light dinner	Bert’s chili at Waffle House
Quarter-Pounder Burger (no cheese)	570	31g	Burger fix	Angus 1/4 lbs hamburger
Grilled Chicken Sandwich	480	33g	Classic lunch	Grilled chicken sandwich

Sides

Healthy Option	Calories	Best For	Related Page
Sliced Tomatoes	10	Adding volume	Part of sides menu
Garden Salad	35	Fresh side	Waffle House salad menu
Grits	90	Warm breakfast	Bowl of grits
Bert’s Chili	150	Protein side	Bert’s chili at Waffle House
Side of Bacon (3 slices)	161	Protein boost	Waffle House bacon
French Fries	420	Occasional treat	French fries

Beverages

Healthy Option	Calories	Best For	Related Page
Water	0	Hydration	Not listed
Black Coffee	0	Energy	Large coffee
Unsweetened Iced Tea	0	Refreshment	Part of beverages menu
Diet Coke	0	Soda fix	Large diet coke
Large Coca-Cola	200	Occasional treat	Large coca-cola

For complete beverage information, visit the Waffle House beverages menu with prices page.

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Understanding Waffle House Nutrition Information

Where to Find Accurate Nutrition Data

Waffle House provides nutrition information through:

• In-store pamphlets
• Online nutrition calculators
• The Waffle House nutrition page
• The Waffle House calorie calculator

What’s Included

Information	Where to Find It
Calories for all items	Waffle House nutrition
Macronutrients (protein, carbs, fat)	Waffle House nutrition
Allergen information	Waffle House allergen menu
Gluten-free options	Waffle House gluten-free menu
Customization options	Waffle House customizations

How to Use Nutrition Information

Step	Action	Related Resource
1	Identify your daily calorie needs	Waffle House calorie calculator
2	Choose protein-focused items	Waffle House nutrition
3	Customize to reduce calories	Waffle House customizations
4	Track using the calorie calculator	Waffle House calorie calculator

Use the Waffle House calorie calculator to build meals that fit your specific nutrition goals.

Complete Waffle House Resource Index

Category	Page Link
Complete Menu Index	Waffle House Index
Nutrition Information	Waffle House Nutrition
Calorie Calculator	Waffle House Calorie Calculator
Allergen Information	Waffle House Allergen Menu
Gluten-Free Guide	Waffle House Gluten-Free Menu
Printable Menu	Waffle House Printable Menu
Dairy Information	Waffle House Dairy Menu
Minute Maid OJ	Waffle House Minute Maid OJ

Menu Categories

Category	Page Link
Breakfast Menu	Waffle House Breakfast Menu
Lunch and Dinner Menu	Waffle House Lunch and Dinner Menu
Hashbrown Bowls	Waffle House Signature Hashbrown Bowls Menu
Waffles	Classic Waffle Recipe
Burgers	Angus Beef Burger
Sandwiches	Waffle House Sandwiches Menu Prices
Beverages	Waffle House Beverages Menu Price
Sides	Waffle House Sides Menu Prices
Kids Menu	Waffle House Kids Menu with Prices
Omelets	Waffle House Omelets Menu
Grits Bowls	Waffle House Grits Bowl Menus
Breakfast Bowls	Waffle House Breakfast Bowls
Salad Menu	Waffle House Salad Menu

Specific Menu Items

Item	Page Link
All-Star Special	All-Star Special
Pecan Waffle	Waffle House Pecan Waffle Recipe
Chocolate Chip Waffles	Chocolate Chip Waffles
Peanut Butter Waffles	Peanut Butter Waffles
Blueberry Waffles	Waffle House Blueberry
Scrambled Eggs	Scrambled Egg
Bacon	Waffle House Bacon
Sausage	Waffle House Sausage
Country Ham	Country Ham Flavour
City Ham	Waffle House City Ham
Grilled Chicken	Grilled Chicken
T-Bone Steak	T-Bone Steak
Sirloin Steak Dinner	Sirloin Steak Dinner
Pork Chop	Waffle House Pork Chop
Bert’s Chili	Bert’s Chili at Waffle House
French Fries	French Fries
Grits	Bowl of Grits

Burgers and Sandwiches

Item	Page Link
Angus 1/4 lb Hamburger	Angus 1/4 lbs Hamburger
Double Angus Hamburger	Double Angus 1/4 lbs Hamburger
Angus Cheeseburger	Angus Cheeseburger
Angus Double Cheeseburger	Angus Double Cheeseburger
Mushroom Swiss Angus Burger	Mushroom Swiss Angus Burger
BBQ Bacon Angus Burger	BBQ Bacon Angus Burger at Waffle House Price
Grilled Ham Sandwich	Grilled Ham Sandwich
Grilled Cheese Sandwich	Grilled Cheese Sandwich
BLT	Bacon Lettuce and Tomato
Texas Bacon Lovers BLT	Texas Bacon Lovers BLT
Chicken Sandwich	Chicken Sandwich

Melts and Specialty Items

Item	Page Link
Texas Patty Melt	Texas Patty Melt
Texas Cheesesteak Melt	Texas Cheesesteak Melt
Texas Chicken Melt	Texas Chicken Melt
Texas Bacon Patty Melt	Waffle House Texas Bacon Patty Melt Menu
Texas Sausage Egg and Cheese Melt	Texas Sausage Egg and Cheese Melt

Hashbrowns and Bowls

Item	Page Link
Hashbrowns	Hashbrowns
Hashbrowns Scattered	Hashbrowns Scattered
Hashbrowns All The Way	Hashbrowns All The Way
Hashbrowns Loaded	Hashbrowns Loaded
Build Your Own Hashbrown Bowl	Build Your Own Hashbrown Bowl
Bacon Egg and Cheese Hashbrown Bowl	Bacon Egg and Cheese Hashbrown Bowl
Sausage Egg and Cheese Hashbrown Bowl	Sausage Egg and Cheese Hashbrown Bowl
Ham Egg and Cheese Hashbrown Bowl	Ham Egg and Cheese Hashbrown Bowl
Chicken Melt Hashbrown Bowl	Chicken Melt Hashbrown Bowl
Cheesesteak Melt Hashbrown Bowl	Cheesesteak Melt Hashbrown Bowl
Lunch Melt Hashbrown Bowls	Lunch Melt Hashbrown Bowls

Biscuits and Sandwiches

Item	Page Link
Sausage Biscuit	Waffle House Sausage Biscuit
Bacon Biscuit	Bacon Biscuit
Ham Biscuits	Ham Biscuits
Chicken Biscuit	Chicken Biscuit
Grilled Biscuit	Grilled Biscuit
Bacon Egg and Cheese Biscuit	Bacon Egg and Cheese Biscuit
Sausage Egg and Cheese Biscuit	Sausage Egg and Cheese Biscuit
Bacon Egg and Cheese Sandwich	Bacon Egg and Cheese Sandwich
Sausage Egg and Cheese Sandwich	Sausage Egg and Cheese Sandwich

Beverages

Item	Page Link
Large Coffee	Large Coffee
Large Coca-Cola	Large Coca-Cola
Large Diet Coke	Large Diet Coke
Large Sprite	Large Sprite
Large Barq’s Root Beer	Large Barqs Root Beer
Large Pibb Xtra	Large Pibb Xtra
Large Hi-C Fruit Punch	Large Hi-C Fruit Punch
Large Milk	Waffle House Large Milk
Large Chocolate Milk	Large Chocolate Milk
Simply Orange	Simply Orange
Simply Lemonade	Simply Lemonade
Kids Beverage	Kids Beverage

Omelets

Item	Page Link
Cheese Omelet	Cheese Omelet
Fiesta Omelet	Fiesta Omelet
Ham and Cheese Omelet	Ham and Cheese Omelet
Cheesesteak Omelet	Cheesesteak Omelet

Kids Menu

Item	Page Link
Kids Cheeseburger	Kids Cheeseburger
Kids Beverage	Kids Beverage

Locations and Hours

Category	Page Link
Locations	Waffle House Locations
Hours	Waffle House Hours
Holiday Hours	Is Waffle House Open on Christmas
Georgia	Waffle House in Georgia
Florida	Waffle House in Florida
Texas	Waffle Houses in Texas
Tennessee	Waffle House in Tennessee
North Carolina	Waffle House in North Carolina
Virginia	Waffle House in Virginia
Indiana	Waffle Houses in Indiana
Ohio	Waffle House in Ohio
Pennsylvania	Waffle House in Pennsylvania
Illinois	Waffle House in Illinois

Services and Policies

Category	Page Link
Delivery	Waffle House Delivery
Gift Cards	Waffle House Gift Card Balance
Payment	Does Waffle House Take Apple Pay
Catering	Waffle House Catering Menu
Careers	Waffle House Careers
Regulars Club	Waffle House Regulars Club

Company Information

Category	Page Link
About Us	About Us
Contact	Contact Us
Privacy Policy	Privacy Policy
Terms and Conditions	Terms and Conditions
DMCA Policy	DMCA Policy
Cookie Policy	Cookie Policy

Keto-Friendly Item	Net Carbs	Related Page
Bacon (3 slices)	0g	Waffle House bacon
Eggs (2)	1g	Scrambled egg
Sirloin Steak	0g	Sirloin steak dinner
Grilled Chicken	0g	Grilled chicken
Sliced Tomatoes	1g	Part of sides menu
Cheese Omelet	3g	Cheese omelet
Cheesesteak Omelet	3g	Cheesesteak omelet

Egg Order	Calories	Related Page
2 eggs any style	180	Scrambled egg
2 scrambled eggs with cheese	280	Scrambled egg
3 eggs any style	215	Scrambled egg
Cheese omelet	630	Cheese omelet
Fiesta omelet	630	Fiesta omelet
Ham and cheese omelet	630	Ham and cheese omelet

Frequently Asked Questions (FAQs)

Can you eat healthy at Waffle House?

Yes. Healthy Waffle House choices are absolutely possible. Focus on eggs, lean meats like grilled chicken or ham, and sides like sliced tomatoes or a garden salad from the Waffle House salad menu. Skip the waffles, hashbrowns, biscuits, and cheese-heavy items. Customize your order by asking for no butter, light oil, and dressings on the side using tips from Waffle House customizations.

What is the healthiest thing to order at Waffle House?

The healthiest item on the menu is the Grilled Chicken Salad with dressing on the side from the Waffle House salad menu. It has only 175 calories, 31 grams of protein, and 2.5 grams of fat. For a hot breakfast, 2 eggs with sliced tomatoes comes in at approximately 190 calories with 12 grams of protein from the scrambled egg page.

Does Waffle House have low-carb options?

Yes. Waffle House is surprisingly low-carb friendly. Eggs, bacon, sausage, ham, grilled chicken, steak, and sliced tomatoes are all low in carbohydrates as shown on the Waffle House nutrition page. Skip the hashbrowns (29g carbs from hashbrowns), toast, biscuits, and waffles (55g carbs from classic waffle recipe) to stay under your carb limit.

How many calories in Waffle House eggs?

Egg Order	Calories	Related Page
2 eggs any style	180	Scrambled egg
2 scrambled eggs with cheese	280	Scrambled egg
3 eggs any style	215	Scrambled egg
Cheese omelet	630	Cheese omelet
Fiesta omelet	630	Fiesta omelet
Ham and cheese omelet	630	Ham and cheese omelet

Is Waffle House good for weight loss?

Yes, with smart choices. Waffle House can support weight loss goals if you focus on protein, control portions, and avoid high-calorie sides. The modified All-Star Special (no waffle, sliced tomatoes instead of hashbrowns, city ham, wheat toast) provides 36g protein for 520 calories—a perfectly balanced weight loss meal from the All-Star Special page. Track your meals with the Waffle House calorie calculator.

What can you eat at Waffle House on keto?

Keto-Friendly Item	Net Carbs	Related Page
Bacon (3 slices)	0g	Waffle House bacon
Eggs (2)	1g	Scrambled egg
Sirloin Steak	0g	Sirloin steak dinner
Grilled Chicken	0g	Grilled chicken
Sliced Tomatoes	1g	Part of sides menu
Cheese Omelet	3g	Cheese omelet
Cheesesteak Omelet	3g	Cheesesteak omelet

Build a keto meal with 2 scrambled eggs with cheese (2g carbs) and 3 strips bacon (0g carbs) for just 2g net carbs. More options on the Waffle House nutrition page.

Does Waffle House have gluten-free options?

Yes, but with cross-contact risk. Naturally gluten-free items include eggs, bacon, sausage, ham, grilled chicken, steak, pork chops, and hashbrowns as detailed on the Waffle House gluten-free menu. However, all food is prepared on shared surfaces, so cross-contact with gluten is likely. Inform your server about gluten concerns and review the Waffle House allergen menu.

What are the best high-protein Waffle House choices?

The best high-protein options are Meat Lover’s Chicken & Eggs (54g protein), Grilled Chicken Salad (31g protein from Waffle House salad menu), Sirloin Steak (32g protein from sirloin steak dinner), and Grilled Chicken Breast (29g protein from grilled chicken).

Is the All-Star Special healthy?

The full All-Star Special with waffle is 1,050 calories with 88g fat and 121g carbs from the All-Star Special page. However, a modified version without the waffle, with sliced tomatoes instead of hashbrowns, and with city ham comes to just 520 calories with 36g protein—a much healthier choice. Use the Waffle House calorie calculator to see the difference.

Are Waffle House grits healthy?

Plain grits can be a healthier option when eaten in moderation at 90 calories per serving from the bowl of grits page. They are lower in sugar than waffles and easier to pair with protein for balance. The Waffle House grits bowl menus page shows various combinations.

Does Waffle House have sugar-free syrup?

Some locations offer sugar-free syrup upon request. It is not automatically provided, so you must ask your server. Regular syrup adds approximately 100 calories per serving.

Can you get eggs without butter at Waffle House?

Yes. Request your eggs cooked “in oil” or “on the dry grill” to avoid butter. This is a common request and easily accommodated as explained on the Waffle House customizations page.

What is the lowest calorie drink at Waffle House?

The lowest calorie drinks are water (0 calories), black coffee (0 calories from large coffee), unsweetened iced tea (0 calories), and diet soda (0 calories from large diet coke).

Are Waffle House hashbrowns healthy?

Plain hashbrowns from the hashbrowns page are around 350 calories and 29g carbs. They can fit into a balanced diet in moderation, but the calories add up quickly when adding cheese, chili, and other toppings. For lower-calorie options, consider sliced tomatoes instead

Conclusion

Waffle House is not a health food restaurant. It never claimed to be. The menu is built around comfort, indulgence, and late-night cravings that have made the yellow sign iconic for 70 years. The classic waffle recipe and All-Star Special are beloved for good reason.

But here is what most people miss: Waffle House can be a surprisingly good option for healthy eating when you know how to order.

The 2 eggs with sliced tomatoes at 190 calories and 12 grams of protein from the scrambled egg page. The grilled chicken salad at 175 calories with 31 grams of protein from the Waffle House salad menu. The modified All-Star Special at 520 calories with 36 grams of protein from the All-Star Special page. The keto feast of eggs, bacon, and steak at under 5 grams of net carbs.

These are not hypothetical meals. These are real orders that real customers place every day, guided by resources like the Waffle House nutrition page and Waffle House calorie calculator.

The secret is customization. Because Waffle House cooks everything to order, you have control. You can ask for no butter. You can swap hashbrowns for tomatoes. You can choose grilled chicken over fried. You can get dressing on the side. These small changes add up to big differences, as explained on the Waffle House customizations page.

The healthiest thing on the Waffle House menu is not a specific item. It is your ability to modify any item to fit your needs.

Whether you are following a specific diet plan, tracking macros with the Waffle House calorie calculator, managing food allergies with the Waffle House allergen menu, or simply trying to make better choices, the information you need is available.

The next time you slide into a booth at 2 AM or stop for breakfast on a road trip, remember that healthy Waffle House choices are right there on the menu. You just have to know how to find them.

For the most complete, accurate, and up-to-date Waffle House menu information available anywhere on the internet, visit WaffleMenus.us. Bookmark the Waffle House Index for quick access to every menu category, and use the printable menu for easy reference.