Keto and low-carb Waffle House options
Waffle House publishes carbs for 132 of its 132 items. 56 come in under 10 g net carbs and another 10 are under 20 g. The best keto meal here is Meat Lover's Pork Chops & Eggs (excludes toast and side): 2 g net carbs with 90 g protein and 690 calories. Net carbs are total carbs minus fiber.
Keto meals: under 10 g net carbs with 15 g+ protein
Most protein first.
Meat Lover's Pork Chops & Eggs (excludes toast and side)
per plate · 90g protein · 2g carbs · 35g fat
690 kcal
Meat Lovers Pork Chop Dinner (excludes toast and side)
per entrée · 78g protein · 0g carbs · 21g fat
510 kcal
Meat Lover's Chicken & Eggs (excludes toast and side)
per plate · 70g protein · 6g carbs · 16g fat
440 kcal
Pork Chops & Eggs (excludes toast and side)
per plate · 64g protein · 2g carbs · 28g fat
520 kcal
Meat Lovers Chicken Dinner (excludes toast and side)
per entrée · 58g protein · 4g carbs · 2g fat
260 kcal
Steak & Eggs (excludes toast and side)
per plate · 53g protein · 2g carbs · 28g fat
480 kcal
Pork Chop Dinner (excludes toast and side)
per entrée · 52g protein · 0g carbs · 14g fat
340 kcal
T-Bone & Eggs (excludes toast and side)
per plate · 49g protein · 2g carbs · 43g fat
600 kcal
Delmonico Dinner (excludes toast and side)
per entrée · 41g protein · 0g carbs · 14g fat
300 kcal
Chicken & Eggs (excludes toast and side)
per plate · 41g protein · 4g carbs · 15g fat
310 kcal
Country Ham & Eggs (excludes toast and side)
per plate · 37g protein · 3g carbs · 23g fat
370 kcal
T-Bone Dinner (excludes toast and side)
per entrée · 37g protein · 0g carbs · 29g fat
420 kcal
Cheesesteak Omelet Breakfast (excludes toast and side)
per plate · 33g protein · 4g carbs · 30g fat
410 kcal
Grilled Chicken (Omelet Add-in)
per add-in · 29g protein · 2g carbs · 1g fat
130 kcal
Chicken Dinner (excludes toast and side)
per entrée · 29g protein · 2g carbs · 1g fat
130 kcal
Cheesesteak & Eggs (excludes toast and side)
per plate · 28g protein · 2g carbs · 21g fat
310 kcal
Ham & Cheese Omelet Breakfast (excludes toast and side)
per plate · 26g protein · 6g carbs · 26g fat
350 kcal
Country Ham
per 1 slice · 25g protein · 1g carbs · 9g fat
190 kcal
Country Ham Dinner (excludes toast and side)
per entrée · 25g protein · 1g carbs · 9g fat
190 kcal
Cheese 'N Eggs (excludes toast and side)
per plate · 17g protein · 4g carbs · 23g fat
280 kcal
Cheese Omelet Breakfast (excludes toast and side)
per plate · 17g protein · 4g carbs · 23g fat
280 kcal
Cheesesteak (Omelet Add-in)
per add-in · 16g protein · 0g carbs · 7g fat
130 kcal
Large Bacon
per large side · 15g protein · 0g carbs · 20g fat
225 kcal
Large Sausage
per large side · 15g protein · 2g carbs · 36g fat
390 kcal
Everything else under 10 g net carbs
Sides, sauces and drinks, lowest carbs first.
Chicken Sausage
per 2 patties · 14g protein · 0g carbs · 13g fat
180 kcal
Bacon
per 3 slices · 9g protein · 0g carbs · 12g fat
135 kcal
Kid's Chicken Sausage (Kids)
per side · 7g protein · 0g carbs · 7g fat
90 kcal
Chicken Sausage (Omelet Add-in)
per add-in · 7g protein · 0g carbs · 7g fat
90 kcal
Kid's Bacon (Kids)
per side · 6g protein · 0g carbs · 8g fat
90 kcal
Bacon (Omelet Add-in)
per add-in · 6g protein · 0g carbs · 8g fat
90 kcal
Add Bacon (2 slices) (add-on)
per 2 slices · 6g protein · 0g carbs · 8g fat
90 kcal
Alice's Iced Tea™ - Unsweet
per drink · 0g protein · 0g carbs · 0g fat
0 kcal
Hot Tea
per cup · 0g protein · 0g carbs · 0g fat
5 kcal
Sausage
per 2 patties · 10g protein · 1g carbs · 24g fat
260 kcal
1 Egg - Scrambled (biscuit add-on)
per 1 egg · 6g protein · 1g carbs · 7g fat
90 kcal
Kid's 1 Egg Breakfast with Bacon or Sausage (Kids, excludes meat, toast and side)
per plate · 6g protein · 1g carbs · 7g fat
90 kcal
Kid's Sausage (Kids)
per side · 5g protein · 1g carbs · 12g fat
130 kcal
Sausage (Omelet Add-in)
per add-in · 5g protein · 1g carbs · 12g fat
130 kcal
American Cheese - 1 slice (biscuit add-on)
per 1 slice · 3g protein · 1g carbs · 5g fat
50 kcal
Pecans (Waffle Topping)
per topping · 2g protein · 3g carbs · 15g fat
150 kcal
Grilled Mushrooms (Hashbrown Topping)
per topping · 1g protein · 2g carbs · 0g fat
10 kcal
Tomatoes
per side · 1g protein · 2g carbs · 0g fat
10 kcal
Dark Roast Coffee
per cup · 0g protein · 1g carbs · 0g fat
5 kcal
Coffee - Decaf
per cup · 0g protein · 1g carbs · 0g fat
5 kcal
2 Eggs - Scrambled
per 2 eggs · 12g protein · 2g carbs · 14g fat
180 kcal
2 Egg Breakfast (2 eggs only - no toast or side)
per plate · 12g protein · 2g carbs · 14g fat
180 kcal
2 Egg Omelet (Build Your Own) (plain omelet; excludes toast and side)
per omelet · 12g protein · 2g carbs · 14g fat
180 kcal
Hickory Smoked Ham (Hashbrown Topping)
per topping · 9g protein · 2g carbs · 3g fat
70 kcal
American Cheese - 2 slices (biscuit add-on)
per 2 slices · 5g protein · 2g carbs · 9g fat
100 kcal
Melted American Cheese (Omelet Add-in)
per add-in · 5g protein · 2g carbs · 9g fat
100 kcal
Sautéed Onions (Hashbrown Topping)
per topping · 0g protein · 3g carbs · 0g fat
15 kcal
Grilled Tomatoes (Hashbrown Topping)
per topping · 0g protein · 2g carbs · 0g fat
5 kcal
Jalapeno Peppers (Hashbrown Topping)
per topping · 0g protein · 2g carbs · 0g fat
10 kcal
Bert's Chili™ as a Topping (2 oz)
per topping · 5g protein · 6g carbs · 2g fat
55 kcal
City Ham
per 1 slice · 14g protein · 7g carbs · 3g fat
100 kcal
Bert's Chili™ (Regular (4 oz))
per cup · 9g protein · 11g carbs · 4g fat
110 kcal
10 to 20 g net carbs
Fiesta Omelet Breakfast (excludes toast and side)
per plate · 26g protein · 13g carbs · 26g fat
380 kcal
Peanut Butter Chips (Waffle Topping)
per topping · 2g protein · 13g carbs · 6g fat
113 kcal
Fiesta Protein Bowl
per bowl · 52g protein · 14g carbs · 31g fat
530 kcal
Milk (Regular)
per drink · 9g protein · 13g carbs · 5g fat
130 kcal
Chocolate Chips (Waffle Topping)
per topping · 1g protein · 14g carbs · 5g fat
95 kcal
Bert's Chili™ (Large (8 oz))
per bowl · 18g protein · 22g carbs · 7g fat
220 kcal
Grits
per side · 3g protein · 16g carbs · 3g fat
90 kcal
Cheese Grits
per side · 6g protein · 17g carbs · 7g fat
140 kcal
Alice's Iced Tea™ - Sweet
per drink · 0g protein · 17g carbs · 0g fat
70 kcal
Texas Toast - 1 Slice
per 1 slice · 3g protein · 19g carbs · 1g fat
100 kcal
Questions people ask
What's the lowest-carb meal at Waffle House?
Meat Lovers Pork Chop Dinner (excludes toast and side), at 0 g net carbs with 78 g protein and 510 calories per entrée.
How many Waffle House items are keto-friendly?
56 of 132 items with published carbs are under 10 g net carbs, and 24 of those also have 15 g of protein or more.
How are net carbs calculated here?
Total carbohydrates minus dietary fiber, both from Waffle House's published nutrition. Sugar alcohols aren't subtracted because chains rarely publish them.
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