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Build-your-own meals at Waffle House offer some of the healthier options as you can avoid fattier meats and gargantuan portions while also adding some nutritional value to your plate. If you're in the mood for a breakfast sandwich, we recommend opting for wheat toast over thick, sugar-laden Texas toast and choosing the "city ham" over fattier cuts such as sausage or even country ham. Additionally, an egg will add a dash of choline which is crucial for proper metabolism function while cheese provides nutrients such as calcium.
Best: Build Your-Own Chicken and Veggie Omelet with Tomatoes and Wheat Toast
But if you only consider the three sizes and eight “scattered” hash brown styles above, you might conclude there are actually 768 different combinations available. They may not be Georgia-based Waffle House’s signature or most profitable menu item, but true fans of the franchise will tell you those hash browns in all their crispy glory are not to be overlooked. Waffle House is an enjoyable place to eat when craving breakfast foods and a lively environment when dining out with friends and family. With the amount of egg and dairy on the menu, you will find following a vegan diet almost impossible at the Waffle House (with the exception of the two salad options). As one of the most popular items after waffles, grilled biscuits are ordered more often than toast in a number of Waffle House locations.
Nutrition
With its staple menu item in its name, Waffle House offers an abundance of—you guessed it—waffles. But you will find other entrees and sides on the menu, ranging from beloved breakfast choices to hamburgers to garden salads. The ubiquitous Waffle House—home of Sunday brunches, late-night eats, and family gatherings around stacks of breakfast foods—is a popular American restaurant. Set up reminiscent of a diner, this establishment remains an icon in the country for its famous waffles and popular carb-loaded entrees for all-day breakfast. According to Eater, if you order your hash browns "scattered" it means they will be grilled spread out instead of in the usual metal ring.
Best: Original Angus Hamburger
They only select potatoes grown by multi-generational, family farmers located in the world’s most famous potato growing regions of southeast Idaho. This area is known for rich volcanic soil, pure mountain water and the perfect climate, resulting in superior and fresh potatoes. Life-long farmer Dick Watt is one of the many farmers who harvest the russet potatoes at the peak of the season to ensure the perfect taste and texture. Some say “Po-tay-to.” Others say “Po-tah-to.” We simply say “Scattered, Smothered & Covered®”. And if we didn’t use quality potatoes in our world-famous hashbrowns, these three words would not be synonymous with Waffle House restaurants. You can combine any of those to your liking, and even order your hash browns “all the way” with all eight of the above toppings.
Worst: Cheesesteak Omelet with Hashbrowns and a Biscuit
I have the eggs, sausage, and hashbrowns going at the same time, but I’m laying out the recipe with you cooking one thing at a time. Because Waffle House is named after its most popular food, you will not be surprised that the majority of menu items contain a high number of carbs, calories, and sugar. Anyone watching their carb intake, staying away from gluten, or avoiding added sugar will struggle to find menu items to eat. While high in healthy proteins, the large chocolate milk is also high in sugar, calories, and sodium. One serving provides 440 calories, 16 g fat, 10 g saturated fat, 58 g carbohydrates, 16 g protein, and 360 mg sodium. Order the regular chocolate milk for a smaller portion, or consider ordering the regular milk instead.
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Worst: Biscuit and Gravy with Hashbrowns
The healthiest choices are wheat toast, sliced tomatoes, and kid's-size bacon, which add another 320 calories, 20 g fat, 7.5 g saturated fat, 24 g carbohydrate, 4 g sugar, 14 g protein, and 680 mg sodium. The chicken dinner contains 565 calories, 21.5 g fat, 7.5 g saturated fat, 56 g carbs, 7 g sugar, 37 g protein, and 1,490 mg sodium. The dinner includes a garden salad, hashbrowns, grilled chicken, and Texas toast. If you want toast, consider asking to substitute the Texas toast for wheat toast, which is a more nutritious option.
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There's a common theme among Waffle House's Texas toast options—they're not the most nutritious choice. At 775 calories without a side, well over the AHA's recommended daily sodium count, and a whopping 23 grams of saturated fat, this melt is not a great choice at any time of day. If you do order this meal, we recommend eating with a side of tomatoes and adding veggies such as lettuce, tomato, mushrooms, and peppers. It can be hard to find an omelet that really ticks all of the health boxes, especially as nearly all of Waffle House's options are very high in sodium and saturated fat. However, your best bet is to build your own omelet with chicken and veggies such as grilled onions, grilled tomatoes, grilled mushrooms, and Jalapeno peppers.
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Classic waffles don't include any toppings; all other Waffle House waffle menu choices do. If you use just a little syrup and butter (or avoid them altogether), you can keep the calorie count relatively low. One order of plain classic waffles contains 410 calories, 18 g fat, 10 g saturated fat, 55 g carbs, 15 g sugar, 8 g protein, and 870 mg sodium. Unsurprisingly, Waffle House's "classic waffle" is the healthiest waffle choice of them all as it doesn't come with any chocolate or peanut butter chips on top. What is surprising is that this option has 8 grams of protein, so this waffle (especially if you don't drench it in syrup) may actually leave you feeling satisfied. Unfortunately, Waffle House doesn't offer any fruit choices to put on top of your waffle, so we recommend adding an egg on the side for some added nutrients such as choline and Vitamin A.
The tomatoes contain 10 calories, 0 g fat, 0 g saturated fat, 2 g carbs, 1 g sugar, 1 g protein, and 0 mg sodium. Waffle House's Peanut Butter Chip Waffle clocks in as the worst waffle option as it contains a whopping 965 milligrams of sodium, 17 grams of saturated fat, and 31 grams of sugar. Overconsumption of added sugars—of which this waffle is choked full—directly contributes to various health issues including obesity, coronary heart disease (especially in women), and non-alcoholic fatty liver disease. We recommend that you splurge on this waffle in moderation and maybe forgo the syrup, for the sake of your health.
Alongside its breakfast hashbrown bowls, Waffle House offers hashbrowns sides, which come served regular, scattered, smothered, or covered. Customize your hashbrowns and eliminate the high-sodium and high-calorie toppings such as the chili, gravy, ham, and cheese to enjoy the potatoes with better nutrition. "One of the best choices is the 2-Egg Breakfast with wheat toast and sliced tomatoes," says Melissa Mitri, MS, RD, Nutrition Writer and Weight Loss Expert, owner of Melissa Mitri Nutrition. A popular American diner chain, Waffle House attracts customers for their combo-style meals and affordable prices.
"This breakfast side provides 5 grams of fiber which is a great addition to start the day," she continues. Non-allergen items are protein-based, such as bacon, sausage, and grilled chicken. The best entrée option for anyone with a food allergy is the garden salad, which doesn't include milk products. The meat lovers pork chop dinner has 1,295 calories, 64 g fat, 22 g saturated fat, 55 g carbs, 7 g sugar, 122 g protein, and 2,150 mg sodium.
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