10 Of The Healthiest Things You Can Order At Waffle House
Waffle House is a staple in many towns, and it's known for (typically) greasy, late-night breakfast and of course, waffles. However, if you're trying to increase your protein intake or lose weight, Waffle House can feel like it's on the no-fly list for a meal.
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). Check out 10 of the healthiest things you can order at Waffle House to stay on track.
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. If you have any questions or concerns about health or food intake, please contact a medical professional or registered dietitian.
Grilled Chicken Sandwich
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. Plus, toppings like onions, tomatoes, and lettuce are also included in the calorie count (so you're not just eating plain chicken and a 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. However, it is worth noting that there are common allergens like soy, wheat, and milk in this sandwich, so you'll need to be aware if you're sensitive to these ingredients.
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. If you're on a road trip and need something that won't make your stomach turn from too much grease, you'll likely appreciate this option.
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). Although some of the other breakfast sandwiches on the menu may be lower in calories (like the plain sausage biscuit), you'll likely feel fuller longer with an option like this.
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. A side of tomatoes to your order would be recommended, as it is only 10 extra calories.
And according to a study done by Biology (Basel), tomatoes have the antioxidant "lycopene," which is said to help inflammation and have health benefits like improved exercise recovery and "better heart health." Whatever way you slice it, add a side of these juicy red fruits (or are they vegetables?) to your Waffle House breakfast sandwich for a complete and balanced meal.
Garden Salad
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. We'd also recommend getting a side of wheat toast for an additional 220 calories because carbs are brain fuel (and ignoring carbs while trying to eat healthily is not a smart move).
Waffle House's garden salad has a mixture of both romaine and iceberg lettuce, so you'll certainly be hydrated. According to Medical News Today, although these types of greens aren't considered nutritionally dense, they do have a high water content, which is still beneficial.
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. Consider talking to a gastroenterologist with any questions regarding fiber intake.
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. With these adjustments, this meal is just 575 calories but is still a good amount of food.
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. If you're working out heavily (or simply trying to gain muscle mass), you may need additional protein.
If you do need more protein, you can add a second chicken breast to this meal, which has been dubbed the "Meat Lovers Chicken Dinner." Obviously, this will add additional calories, but it is a nice option to have for days when you're particularly hungry or need extra protein.
Ham, Egg & Cheese Grits 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. In fact, this meal has an impressive 19 grams of protein (which is a lot for the small amount of calories) and 19 grams of carbs to keep you powered up throughout your day.
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. An example of a micronutrient would be iron, which is present in eggs (along with things like zinc and phosphorus).
However, it is worth noting that this bowl has a rather high sodium content (likely due to the salty ham), so those with high blood pressure would be better off selecting something else from the menu.
Build-Your-Own Omelet
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. For reference, there are 12 grams of protein in this meal sans bacon, and with the bacon, you get an additional 5 grams of protein.
Plus, adding the grilled mushrooms is a win as far as nutrients go. Mushrooms have critical micronutrients like copper, vitamin B, phosphorus, and more. These oddly-textured veggies are also known to be anti-inflammatory, which can be beneficial when it comes to fighting diseases.
Additionally, this omelet has 0 trans fat, which means it doesn't add bad cholesterol to your system. And if you're looking to cut back on sugar (yes, almost everything has sugar in it, even omelets), this omelet is the ideal choice, because it has just 2 grams of sugar.
Bert's Chili
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. Plus, the beans in the chili are a good source of protein to help keep you fuller longer.
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. These made-from-nature nutrients can help with immune strength and the health of your body's cells.
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). They're also said to fight some cancers and heart disease.
Quarter-Pounder Angus Burger
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. And, although hash browns are delicious, they don't have a lot of nutritional value.
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. However, don't go ham on the onions in the name of health — too much of these root veggies may cause an upset stomach.
Additionally, Angus beef is known to have a variety of nutritional properties. This type of beef has amino acids, Omega-3, and zinc. These are all micronutrients responsible for body functions like muscle growth, repairing cells, reducing inflammation, and improving your immune system.
Egg Breakfast
The traditional Egg Breakfast from Waffle House includes two eggs (duh), your choice of side (either tomatoes or hash browns), and toast. Waffle House has this breakfast listed as 500 calories on their website, but you could always lessen the amount by switching your hash browns for tomatoes and choosing wheat instead of white bread.
Wondering why wheat bread is a better nutritional choice than white bread? It has more micronutrients left intact when compared to white bread. Since white bread is typically processed more, a lot of key nutrients from the germ and bran are lost in the shuffle.
Essentially, you'll get additional vitamins and minerals with wheat or whole grain that you may not get with traditional white bread. Interestingly, the wheat bread served at Waffle House even has a little protein to offer (8 grams), which adds to the 12 grams of protein you'll get from the two eggs.
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). This is recommended if you're looking for a snack or light meal.
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. If you choose to eat this waffle (and strictly count your macros and micros), you'll be eating up a large portion of your budgeted sodium.
However, the Classic Waffle wins points for having zero trans fat. Trans fats can increase your cholesterol and put you at a higher risk for things like a heart attack or even a stroke.