Waffle House is a staple in many towns, known for its (typically) greasy, late-night breakfast fare and, of course, waffles. While it might not be the first place that comes to mind when trying to watch what you eat, it may surprise you that there's actually a good number of options on the menu under 500 calories. Luckily, there are still options to be had at the famed joint, even if you don't want to eat enough carbs to fuel an army in one sitting. With that said, making some healthy substitutions here and there is key to getting some of those orders under that calorie total.
Disclaimer: This article is not intended to be medical advice; it is merely directional guidance. It is critical to get enough calories while still hitting your needed nutrients for optimal physical performance. Health looks different for everyone, which means you may need more or less food than other people.
Now, just so you know, I compiled the nutritional info you'll see for each item directly from Waffle House's Nutrition Page. So, you can rest assured the numbers are accurate. Anyway, let's not waste another second.
Savory Sandwiches
Waffle House has a fantastic range of lunch sandwiches.
Grilled Chicken Sandwich
The Grilled Chicken Sandwich is among Waffle House's most popular menu items, with tender chicken breast, sliced tomatoes, and lettuce on a grilled bun. The Grilled Chicken Sandwich from Waffle House has just 480 calories, which is one of the lower-calorie options on the menu. This sandwich has a good balance of protein and carbs, thanks to the chicken and the grilled bun. This sandwich features 33 grams of protein, 28 grams of carbs, and 27 grams of fat. If you're looking to stay full without overdoing it, this sandwich has an ideal mix of nutrients. Although this isn't what you may picture when you think of Waffle House, the Grilled Chicken Sandwich is a great option for lunch or dinner.
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Sausage Egg and Cheese Breakfast Sandwich
Need a filling meal before a long day? We like the Sausage Egg and Cheese Breakfast Sandwich, as it has a good mix of carbs, proteins, and fats (and still only has 530 calories). This sandwich features a melted slice of American cheese, two sausage patties, an egg, and whichever toast suits your fancy. It is worth noting that the aforementioned 530 calories are just for the sandwich. If you choose to add a side (like tomatoes, grits, or hashbrowns), you'll add between 10 to 190 calories.
Grilled Ham Sandwich
I love a classic deli sandwich, and the grilled ham sandwich from the Waffle House is actually pretty darn good.
Ham and Egg Sandwich
So, I just talked about the grilled ham sandwich, and if you want to take that up a notch, you have to order the ham and egg sandwich. It instantly adds some more protein and healthy fats to the meal without adding any unnecessary calories.
Classic BLT Sandwich
One of my favorites is the classic BLT.
Egg Sandwich
You can't beat a classic egg sandwich, and I think the one from the WH is delicious!
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Lighter Sides and Bowls
Garden Salad
The classic Waffle House Garden Salad is a pretty standard side salad with Romaine and iceberg lettuce, cucumber, and sliced tomatoes. This 30-calorie Garden Salad from Waffle House is pretty standard - you'll find lettuce, tomatoes, cabbage, and carrots. However, it needs the addition of both protein and carbs to be a well-balanced meal. Luckily, you can add chunks of chicken to your salad for around 150 calories. Waffle House's garden salad has a mixture of both romaine and iceberg lettuce, so you'll certainly be hydrated. You'll also get some fiber from veggies like romaine and iceberg, but not as much as is recommended. For reference, you should strive for between 25 to 30 grams of fiber per day to keep things moving in your body, and this garden salad only has 2 grams. However, everyone is different and may need more or less fiber in their diet. If you are looking for a protein rich meal that is low in carbs, one of the best Waffle House salads is the Grilled Chicken Salad.
Grits
I love Southern grits, and the cheese grits at the WH are actually bangin'.
Ham, Egg, & Cheese Bowl
Although this is just a side, the Ham, Egg, & Cheese Bowl is packed with flavor for just 290 calories. Grits add iron and carbs to the meal, and the egg and ham are great sources of protein. Additionally, eggs aren't just good sources of protein - they're also chock-full of micronutrients, which are vitamins and minerals that have an impact on brain and body function.
Bert's Chili
The ubiquitous Waffle House chili is available as a side, an entree, and an addition to various menu items. Grabbing a quick dinner at Waffle House but don't want anything too heavy? Choose a side of Bert's Chili, which is only 150 calories before toppings are added. We recommend adding onions, tomatoes, and jalapenos on top, as they add freshness to your meal. Jalapeños are great for more than just a spicy marg (although we love those too). They have critical micronutrients like potassium, copper, magnesium, vitamin B6, iron, and more. Beans don't have a lot of fat or cholesterol, which makes them a good source of protein (without the fat you may find in meat).
Egg-cellent Options
2 Egg Breakfast
If you're just looking for a simple high protien low calorie breakfast, order the two eggs any style. I prefer to get them sunny side up, but they'll prepare them any way you want! The traditional Egg Breakfast from Waffle House includes two eggs (duh), your choice of side (either tomatoes or hash browns), and toast. Wondering why wheat bread is a better nutritional choice than white bread? It has more micronutrients left intact when compared to white bread. Essentially, you'll get additional vitamins and minerals with wheat or whole grain that you may not get with traditional white bread.
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Build-Your-Own Omelet
Waffle House's Toddle House Omelets are pretty high in calories, but if you build your own, these beloved breakfast choices can also be among the healthiest. A basic ham and cheese omelet is around 400 calories and will also give you about 30 grams of protein. The Toddle House Omelets from Waffle House are typically high in calories, but not if you build your own. Choose two eggs, bacon, grilled mushrooms, and jalapenos for just 520 calories. Plus, adding the grilled mushrooms is a win as far as nutrients go. Mushrooms have critical micronutrients like copper, vitamin B, phosphorus, and more. Additionally, this omelet has 0 trans fat, which means it doesn't add bad cholesterol to your system.
Other Entrees
Original Angus Hamburger
If you're craving a classic burger, the original angus hamburger is an excellent order. You can even lower the carbs and order it on a lettuce bun. The Quarter-Pounder Angus Burger from Waffle House has 570 calories and comes with onions, lettuce, and tomatoes (no cheese). If you add a side, we suggest getting grits, as they're traditionally a good source of iron. As far as the onions go, they aren't just to add a pop of flavor to your burger (although they are great for that too). Onions have nutrients like manganese, vitamin B, and vitamin C. Additionally, Angus beef is known to have a variety of nutritional properties.
Chicken Dinner
The Chicken Dinner from Waffle House includes a well-sized chicken breast, your choice of grits or hashbrowns, and your choice of toast. In order to make this meal a bit healthier, we recommend swapping out the Texas toast for wheat, and the hashbrowns for grits. According to Waffle House's nutrition document, this meal has 37 grams of protein, which is a significant amount. SCL Health recommends consuming ".36 grams of protein per pound of body weight" per day. However, this is for the average sedentary person.
Classic Waffle
Although this seems counterintuitive, you can still order a Classic Waffle from Waffle House and not go overboard. The Classic Waffle is warm, crispy, and under 410 calories. However, you may leave the restaurant still hungry (since the waffle is a simple carb and doesn't include protein). It is worth noting that this meal has a significant amount of sodium at 870 grams, so those with high blood pressure may want to choose something else. For reference, the Institute of Medicine says the average person should aim for between 1500 to 2300 grams of sodium for the entire day. However, the Classic Waffle wins points for having zero trans fat.