You love Waffle House, but you also care about your health. The problem? Most Waffle House favorites are loaded with calories, carbs, and fat. Fortunately, you don’t have to give up your favorite diner. You just need to know the healthy Waffle House choices that taste great and still fit your diet.
With smart swaps, you can enjoy healthy Waffle House choices without guilt. Eating out often means eating more sodium, saturated fat, and added sugars. At Waffle House, a Texas Bacon Cheesesteak Melt with Hashbrowns can hit 1,220 calories by itself, before drinks or sides. Making healthy Waffle House choices here isn’t about skipping flavor, but about balancing taste with nutrition.
The Waffle House menu is big, but not all items are equal. One of the best parts of Waffle House? You can customize almost everything. If you’re watching your calories, Waffle House still has plenty of smart choices, so you don’t have to settle for just coffee and water.
The Keto Challenge at Waffle House
You’re on keto, you’re hungry, and you’re staring at a Waffle House menu full of waffles, toast, and hashbrowns. It feels like carb overload, which is the pain point most Waffle House keto eaters face finding something filling, tasty, and low-carb at a place famous for its breakfast carbs. Many give up, order a “cheat meal,” and regret it later.
Eating Waffle House keto means focusing on certain foods, like eggs, meats, and cheese, while also watching for allergens, as many Waffle House favorites contain common allergens like dairy and eggs. Knowing the exact calories and carbs in your meal is key to staying in Waffle House ketosis.
Read also: Easy Low-Carb Cheese Crackers
Is Waffle House Keto-Friendly?
You might wonder, “Is Waffle House keto-friendly at all?” The answer is yes, but with some smart choices. Waffle House offers about 18 keto-friendly options when you skip the high-carb foods like hashbrowns, toast, waffles, and biscuits. These carbs can quickly push you out of ketosis because, for example, hashbrowns pack 29 grams of carbs per serving, which is almost the entire daily carb limit for many keto diets!
Protein Power: Your Keto Ally
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. If you’re trying to stay full longer and avoid cravings, high-protein meals are your best friend. At Waffle House, there are plenty of protein-rich choices that won’t weigh you down with extra carbs. Many people think “low calorie” means bland and boring.
Navigating the Menu: Keto-Friendly Choices
Cutting carbs doesn’t mean cutting flavor. Waffle House is surprisingly keto-friendly if you customize your plate. Waffle House is very flexible, and you can customize your meal to make it keto-approved.
We would recommend skipping the hashbrowns and hashbrown bowls in this restaurant. Other keto items at Waffle House that we would suggest would be the sides that you can add to your meals such as bacon, sausage and country ham. We suggest avoiding the biscuits because of their high carb load. There are also salads on the menu, to which you could add some sides to make them more keto-friendly. The lowest carb dessert on the menu is the small slice of southern pecan pie with 13g of fat and 23g of carbs. Surprisingly, there’s even a dessert you can try - the small Southern pecan pie. It has about 23 grams of carbs, so it’s only for those who can fit it into their daily carb count or want a special treat.
Experts also warn about hidden carbs in items that seem keto-friendly. For example, some eggs might be cooked with oils containing carbs, or seasoning blends may add sugar.
Read also: Keto Calorie Counting: A Detailed Guide
Gluten-Free Options
If you’re avoiding gluten, healthy Waffle House choices can still be a safe spot. While they don’t have a certified gluten-free kitchen, many items are naturally gluten-free if ordered carefully.
Smart Substitutions and Customizations
You don’t have to give up Waffle House to stay on track with your health goals. With a little planning, you can turn almost any order into a lighter, smarter meal. Swap out high-calorie sides for fresh veggies, choose lean proteins, and keep sugar and carbs in check with simple substitutions. The best part? You’ll still enjoy the classic Waffle House flavor you love just without the post-meal regret.
DIY Keto Waffles
Want Waffle House waffles but on Waffle House keto? You’re not the only one!
Here’s a DIY Waffle House keto recipe:
- In a medium bowl, combine almond flour, coconut flour, and erythritol.
- Pour in the unsweetened almond milk, vanilla extract, and melted butter.
- Slowly add the dry ingredients to the wet bowl, stirring gently until the batter is smooth and thick but pourable.
- Pour enough batter onto the iron to cover the surface without overflowing.
- Close the lid and cook for about 3-5 minutes, or until golden brown and crisp.
- Use a fork or tongs to lift the waffle out gently.
Read also: Magnesium Supplements for Keto