Welcome to Waffle House’s Guide to Diet-Friendly Dining!
At Waffle House, we understand that our customers have diverse dietary needs and preferences. While we’re famous for our hearty, classic American fare, we also offer a variety of options to accommodate different dietary requirements.
Whether you’re following a low-carb, low-fat, low-sodium, or vegetarian diet, or if you have specific food allergies, this guide will help you navigate our menu and make informed choices. We’ve carefully selected menu items that align with various dietary needs, allowing you to enjoy your Waffle House experience while staying true to your health goals.
Please note that while we offer choices for several diets, our options for gluten-free, diabetes-friendly, and strictly low-sodium diets are limited. We also want to inform our guests with severe food allergies that cross-contamination is possible in our kitchen.
Let’s explore how you can customize your Waffle House meal to fit your dietary needs. Remember, our friendly staff is always here to assist you in making the best choices for your specific requirements. Enjoy your meal!
Waffle House’s Most Nutritious Options
Waffles
The Heart of Waffle House
Golden, crispy, and irresistible, waffles are the signature dish at Waffle House. While delicious, they’re typically high in calories and carbs. Let’s explore your waffle options and nutritional considerations.
| Menu Item | Calories | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Classic Waffle | 410 | 18 | 10 | 55 | 15 | 8 | 870 |
| Peanut Butter Chip Waffle | 560 | 26 | 17 | 72 | 31 | 11 | 965 |
Breakfast Hashbrown Bowls
A Waffle House favorite, these bowls combine crispy hashbrowns with eggs, cheese, and your choice of protein. Satisfying but calorie-dense, they offer a substantial start to your day.
| Menu Item | Calories | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Ham, Egg, & Cheese Hashbrown Bowl | 780 | 39 | 14 | 66 | 6 | 40 | 2,110 |
| Sausage, Egg, & Cheese Hashbrown Bowl | 920 | 60 | 22 | 63 | 4 | 32 | 1,620 |
Egg Breakfasts
From simple scrambles to hearty steak and egg combos, Waffle House’s egg breakfasts offer versatility and protein. These dishes can be customized to fit various dietary needs with smart side choices.
| Menu Item | Calories | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| 2 Egg Breakfast: 2 Eggs, Scrambled | 180 | 14 | 4 | 2 | 2 | 12 | 120 |
| T-Bone & Eggs: T-Bone Steak and 2 Eggs, Scrambled | 1,230 | 73 | 23 | 3 | 3 | 139 | 1,835 |
Hashbrowns
A Waffle House staple, hashbrowns come in various styles from plain to fully loaded. These golden-brown potatoes can be a tasty treat or a calorie splurge, depending on your toppings.
| Menu Item | Calories | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Regular Hashbrowns | 190 | 7 | 2.5 | 29 | 0 | 3 | 240 |
| Triple Hashbrowns All-the-Way | 900 | 34.5 | 13 | 117 | 0 | 29 | 3,490 |
Toddle House Omelets
Named after Waffle House’s predecessor, these hearty omelets come in four varieties or build-your-own. Packed with flavor and protein, they’re a popular choice for egg lovers.
| Menu Item | Calories | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Cheese Omelet | 500 | 46 | 17 | 3 | 0 | 17 | 620 |
| Cheesesteak Omelet | 630 | 53 | 20 | 3 | 0 | 33 | 920 |
Breakfast Sides
| Menu Item | Calories | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Sliced Tomatoes | 10 | 0 | 0 | 2 | 1 | 1 | 0 |
| Biscuit & Sausage Gravy | 470 | 30 | 16 | 44 | 3 | 6 | 1,810 |
Grilled Biscuits
| Menu Item | Calories | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Grilled Biscuit | 380 | 25 | 14 | 34 | 1 | 5 | 900 |
| Sausage, Egg, & Cheese Biscuit | 650 | 48 | 22 | 35 | 2 | 19 | 1,470 |
Breakfast Sandwiches
| Menu Item | Calories | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Egg Sandwich | 220 | 8.5 | 2 | 27 | 4 | 10 | 320 |
| Texas Bacon, Egg, & Cheese Melt | 730 | 51 | 20 | 39 | 10 | 26 | 1,680 |
Kids Meals
| Menu Item | Calories | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Kid’s 1 Egg Breakfast | 90 | 7 | 2 | 1 | 1 | 6 | 60 |
| Kid’s Cheeseburger With Hashbrowns | 705 | 44 | 17.5 | 59 | 5 | 17 | 1,010 |
Classic Dinners
| Menu Item | Calories | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Chicken Dinner | 565 | 21.5 | 7.5 | 56 | 7 | 37 | 1,490 |
| Meat Lovers Pork Chop Dinner | 1,295 | 64 | 22 | 55 | 7 | 122 | 2,150 |
Hamburgers
| Menu Item | Calories | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| “Original” Angus Hamburger | 465 | 33 | 12.5 | 30 | 5 | 11 | 520 |
| Double “Original” Angus Cheeseburger | 625 | 46 | 18.5 | 30 | 5 | 21 | 800 |
Sandwiches
| Menu Item | Calories | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| BLT Sandwich | 275 | 13.5 | 4 | 27 | 4 | 12 | 780 |
| Texas Bacon Lover’s BLT Sandwich | 635 | 44 | 16 | 39 | 5 | 19 | 1,470 |
Texas Melts
| Menu Item | Calories | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Texas Cheesesteak Melt | 650 | 40 | 17 | 42 | 0 | 28 | 1,400 |
| Texas Angus Patty Melt | 730 | 50 | 21 | 42 | 0 | 26 | 1,160 |
Hashbrown Bowls
| Menu Item | Calories | Fat (g) | Sat. Fat (g) | Carbs (g) | Sugar (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Cheesesteak Melt Hashbrown Bowl | 625 | 29 | 13 | 63 | 0 | 16 | 1,290 |
| Chicken Melt Hashbrown Bowl | 635 | 24.5 | 10.5 | 64 | 0 | 39 | 1,920 |
Waffle House Pies
| Item | Serving Size | Calories | Fat | Saturated Fat | Carbohydrates | Sugar | Protein | Sodium |
|---|---|---|---|---|---|---|---|---|
| Southern Pecan Pie | Small Slice | 260 | 13g | 7g | 32g | 23g | 2g | 140mg |
| Southern Pecan Pie | Regular Slice | 520 | 26g | 14g | 64g | 46g | 4g | 280mg |
| Triple Chocolate Pie | Small Slice | 440 | 21g | 7g | 60g | 34.5g | 4g | 330mg |
| Triple Chocolate Pie | Regular Slice | 880 | 42g | 14g | 120g | 69g | 8g | 660mg |
Waffle House Salads
| Item | Calories | Fat | Saturated Fat | Carbohydrates | Sugar | Protein | Sodium |
|---|---|---|---|---|---|---|---|
| Garden Salad | 35 | 0g | 0g | 7g | 5g | 2g | 20mg |
| Grilled Chicken Salad | 175 | 2.5g | 0.5g | 8g | 5g | 31g | 950mg |
Waffle House Beverages
| Item | Calories | Fat | Saturated Fat | Carbohydrates | Sugar | Protein | Sodium |
|---|---|---|---|---|---|---|---|
| Alice’s Iced Tea, Unsweet | 0 | 0g | 0g | 0g | 0g | 0g | 0mg |
| Large Chocolate Milk | 440 | 16g | 10g | 58g | 58g | 16g | 360mg |
Waffle House Diet-Specific Options
Here’s a table summarizing the diet-specific options at Waffle House:
| Diet Type | Suitable Menu Items |
|---|---|
| Low-Carb | • 2 egg breakfast with sliced tomatoes (no toast)<br>• T-bone & eggs with sliced tomatoes (no toast)<br>• Country ham & eggs with sliced tomatoes (no toast)<br>• 2 egg fiesta omelet<br>• Grilled chicken salad<br>• Garden salad |
| Low-FODMAP | • Grilled chicken salad<br>• Garden salad<br>• Hashbrowns<br>• Hashbrown bowls |
| Low-Fat | • Grilled chicken salad<br>• Garden salad<br>• Sliced tomatoes<br>• 2 egg breakfast with sliced tomatoes<br>• Country ham |
| Low-Sodium | • Grilled chicken salad<br>• Garden salad<br>• 2 eggs scrambled with sliced tomatoes<br>• Hashbrowns with sautéed onions and grilled tomatoes (regular) |
| Vegetarian | • Garden salad<br>• 2 egg breakfast (skip meat sides)<br>• Fiesta omelet breakfast<br>• Hashbrowns (with non-meat toppings) |
Food Allergy Information:
- Common allergens present: milk, gluten, tree nuts, soy, egg, and wheat
- Non-allergen items: protein-based (bacon, sausage, grilled chicken)
- Best option for food allergies: Garden salad (no milk products)
- Warning: Cross-contamination risk is high, especially for eggs, dairy, and gluten allergies
- Not recommended for those with severe food allergies due to potential cross-contamination
Note: Waffle House has limited options for gluten-free, diabetes-friendly, or low-sodium diets. Vegan options are extremely limited (only salads without dressing).
A Word From Verywell
Dining out while adhering to specific dietary needs can be challenging, but it doesn’t have to mean missing out on the Waffle House experience. By being informed and making strategic choices, you can enjoy a meal at this iconic American diner while staying true to your health goals.
Remember, moderation is key. While Waffle House offers some healthier options, many menu items are high in calories, sodium, and saturated fats. If you’re visiting occasionally as a treat, don’t stress too much about perfectly adhering to your diet. However, if Waffle House is a frequent stop for you, it’s wise to stick to the healthier options we’ve outlined.
For those with severe food allergies or very strict dietary needs, it may be best to exercise caution. The risk of cross-contamination in a busy diner kitchen is real, and Waffle House may not be the ideal choice for those with celiac disease or severe allergies.
Lastly, don’t hesitate to ask your server for more information or to make special requests. Many times, simple modifications can make a dish more suitable for your needs.
Eating out should be an enjoyable experience. With this guide, we hope you can make informed choices that allow you to savor your Waffle House visit while supporting your overall health and wellness goals.