Denny's, a well-known 24/7 diner chain across the United States, is famous for its pancakes and "slams." While the menu prioritizes flavor and value, there are ways to navigate it for healthier choices. When choosing your meal at Denny’s, there are a few key ways to narrow down the healthier selections. When it comes to breakfast foods, choose egg whites when available, incorporate fruit or veggies into your meal, and skip sugary toppings and syrups. If you are at Denny’s for a traditional lunch meal, choose fruit or veggie as your side and skip fried items, like fries and fried meat.
Building a Healthier Plate at Denny's
When in doubt, practice portion control. There are many items well over 1,000 calories, and even some that hit over 2,000 calories. A seasonal pancake, topping-packed burger, and a side of onion rings can be enjoyed on occasion without negatively impacting your health. However, if you are visiting Denny’s regularly, make sure to choose from the “best” categories more often than not.
Breakfast Choices: Starting the Day Right
Build Your Own Grand Slam: Did you know that there are over 250 ways to Build-Your-Own Grand Slam®? If you're watching your fat intake or wanting to increase your protein and/or fiber intake, having these options are necessary and convenient.
Fit Slam: The Fit Slam, adjusting for whole eggs over egg whites (Mother Nature cries when we throw out the yolk; it’s loaded with crucial vitamins and minerals) and I ask for their gluten-free English muffin. This meal is high in protein so it helps reduce cravings later in the day and supports steady blood sugar control.
Fit Fare Veggie Skillet: Eggs are a great high-quality protein source and full of important nutrients and have excellent satiety value.
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Omelets: Omelets pack protein and are a good way to incorporate produce into your breakfast. This option is loaded with veggies and is only 550 calories without any modifications. However, sides of toast and hashbrowns will almost double this number, so choose wisely to keep this a healthier meal.
Create Your Own Omelet: Creating your own omelet may be one of the best breakfasts on this entire list. Starting with egg whites, add in your cheese of choice to incorporate more protein and fat into the meal, and select your favorite veggies to make for a balanced option. Tomatoes, spinach, bell peppers, and onions will add tons of flavor and fiber for a few calories. You could even top with avocado for a boost of healthy fat and fiber.
9-Grain Pancakes: These 9-Grain Pancakes are only 410 calories and provide 5 grams of fiber and 10 grams of protein. This makes them a reasonable meal on their own, and a side of egg whites makes it a more balanced option.
Lunch and Dinner Options: Making Smart Choices
Fit Fare Wild Alaskan Salmon: It’s loaded with protein, healthy monounsaturated fats, and omega-3 fatty acids, as well as a good dose of fiber. When eating out, your sodium intake will be higher, so compensate at home with lower-sodium foods like fresh fruit and salads.
Fit Fare Loaded Vegetable Omelette: This dish is almost half of the calories of their less-than-light loaded omelettes and you can cut calories even further by ditching the cheese since the eggs provide a more than adequate source of protein. As ordered, without any modifications, this dish weighs in at 480 calories, which makes a hearty breakfast or a well-rounded lunch or dinner.
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Avocado Chicken Caesar Salad: This salad contains fats from a good source of avocado as well as fiber.
Soup and Salad: Practice menu creativity by picking and choosing from soups and sides. As an example, order a bowl of vegetable soup, a side salad with dressing on the side, and seasonal fresh fruit. That makes for a healthy lunch or light dinner.
Turkey Sandwich: For a lunch meal, this simple turkey sandwich is a good selection.
Smart Substitutions and Modifications
Veggie Patty: Any burger on Denny’s menu can be swapped for a veggie patty, which saves nearly 200 calories and 23 grams of fat compared to a beef patty. Switch to a veggie patty and add heart-healthy avocado in place of cheese for a lighter burger that doesn’t skimp on satiating protein and fat.
Egg Whites: Swap the eggs for egg whites to cut 80 calories and several grams of fat, and get your sauce on the side.
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Sides: You have no doubt noticed fruit as my most commonly suggested side item. This choice contributes roughly 100 calories and 3 grams of essential fiber. Another way to get produce at your meal is with a side salad. Especially when enjoyed in place of fries or onion rings, this option can be lower in calories which provides fiber and essential nutrients to your meal.
Items to Limit or Avoid
The Smokin’ Q Three Pack: The Smokin’ Q Three Pack - which is basically an entire day’s worth of food across the board - truly does steal the show.
Grand Slamwich: Starting at 1,300 calories, the grand slamwich also packs nearly 80 grams of fat. This makes it one of the least healthy breakfast options, and one you are better off skipping.
Brisket Sandwich: Red meat is notorious for its high fat content, and this brisket sandwich is no exception.
Cinnamon Roll Pancakes: Not all pancakes are created equally, and these cinnamon roll cakes pack a whopping 145 grams of sugar.
Fried Foods: As I mentioned before, fried ingredients should be limited to build a healthy meal.
General Tips for Healthier Dining at Denny's
Simple is a good rule of thumb when it comes to choosing healthier items. Sauces, toppings, and condiments can add excessive empty calories to a meal with little nutritional value.
Portion Control: Order a half sandwich and pairing it with a side salad instead of french fries is a good move.
Customize Meals: Customize meals to help you stay on track.
Order Sides: Ordering several sides and turning it into a meal lets you customize exactly what you want.
Condiments: Condiments and salad toppings can really add up. Skip the mayo to shave 50 calories off this half sandwich, and remove the croutons to save another 70 calories and 200 milligrams of sodium.