How do I find a high-protein meal at Waffle House?

Set your calorie and protein targets above and Simple Macros instantly builds combos from the Waffle House menu that hit them. Bump up the protein target to surface the highest-protein orders.

What should I order at Waffle House if I'm trying to lose weight?

Lower your calorie target and keep your protein target high. Simple Macros will find Waffle House combos that keep you full on protein while staying inside your calorie budget.

How accurate are the Waffle House nutrition numbers?

Combos are built from publicly available Waffle House menu nutrition data. Numbers can vary by location and preparation, so confirm with the restaurant if you need exact values.

Can I include or exclude specific Waffle House items?

Yes. Use the menu item filters to force an item into every combo or remove items you don't want, then we rebuild the matching combos around your choices.

Is Simple Macros free to use at Waffle House?

Yes, completely. The Simple Macros app is free on iPhone and Android with no subscription, paywall or trial, and this Waffle House page needs no account.

Can I ask ChatGPT or Claude what to order at Waffle House?

Yes. Connect Simple Macros to ChatGPT, Claude, Grok or another AI app (free, setup at simplemacros.com/connect) and ask something like "What should I get at Waffle House to hit my macros?" It builds the order from Waffle House's full official menu against the calories and protein you have left today, and can log it for you.

Waffle House Nutrition Facts & Menu

Explore the Waffle House menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.

Menu data updated September 7, 2026Sources & update dates · Menu nutrition table

Macro-friendly Waffle House meal ideas

Every order below is built from real Waffle House menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.

Lower-calorie, high-protein

Lean Waffle House orders that stay light on calories without skimping on protein.

High Protein

1xCountry Ham & Eggs with Sliced Tomatoes

Meal total

510Calories41gProtein30gCarbs25gFat

High Protein

1xTexas Ham, Egg & Cheese Melt

Meal total

490Calories32gProtein48gCarbs22gFat

Balanced meals

Everyday Waffle House orders around a moderate calorie and protein target.

High Protein

1xSteak & Eggs with Grits

Meal total

700Calories60gProtein43gCarbs33gFat

High Protein

1xPork Chop Dinner

Meal total

660Calories59gProtein54gCarbs23gFat

Bigger, high-protein meals

Heartier Waffle House orders for a big appetite or a training day.

High Protein

1xMeat Lover's Pork Chops & Eggs

Meal total

1010Calories97gProtein56gCarbs44gFat

High Protein

1xMeat Lover's Pork Chops & Eggs with Grits

Meal total

910Calories97gProtein43gCarbs40gFat

Waffle House nutrition highlights

Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.

Highest-protein picks

Lightest options

Open a category to compare calories, protein, carbs and fat. Ranges cover available options; the low or high end of each nutrient may come from different choices. Use the order builder for one specific combination. N/A means the snapshot does not provide a usable value.

Values are based on the restaurant nutrition recorded in our menu data. Snapshot refreshed July 27, 2026. The live builder may be newer. Sources and dates.

Entrées (75)

Waffle House: Entrées. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
2 Egg Breakfast	290–670	15–21	23–73	15–36
All-Star Special	800–1340	32–54	78–135	36–78
Angus 1/4 LB Cheeseburger Deluxe	420–510	22–28	31	23–31
Angus 1/4 LB Hamburger Deluxe	370–460	19–25	30	19–27
Bacon & Egg Sandwich	355	19	26	21
Bacon Biscuit	390–530	11–20	34–36	23–35
Bacon Egg & Cheese Biscuit	530–670	20–29	36–38	35–47
Bacon Egg & Cheese Grits Bowl	595	32	36	40
Bacon Egg & Cheese Hashbrown Bowl	795	32	62	49
Bacon Sandwich	265	13	25	14
Bacon, Egg & Cheese Sandwich	405	22	27	25
BLT Sandwich	275	13	27	14
Build Your Own Omelet Breakfast	290–1450	15–99	23–89	15–83
Cheese 'N Eggs	390–770	20–26	25–75	24–45
Cheese Omelet Breakfast	390–770	20–26	25–75	24–45
Cheesesteak & Eggs	420–800	31–37	23–73	22–43
Cheesesteak Melt Hashbrown Bowl	625	27	63	30
Cheesesteak Omelet Breakfast	520–900	36–42	25–75	31–52
Chicken Biscuit	430–570	34–43	36–38	16–28
Chicken Dinner	240–620	32–38	23–73	2–23
Chicken Melt Hashbrown Bowl	625	40	65	24
Chicken Sausage & Egg Sandwich	400	24	26	22
Chicken Sausage Biscuit	390–530	12–21	34–36	22–34
Chicken Sausage Egg & Cheese Biscuit	530–670	21–30	36–38	33–45
Chicken Sausage Egg & Cheese Grits Bowl	640	37	36	41
Chicken Sausage Egg & Cheese Hashbrown Bowl	840	37	62	50
Chicken Sausage Sandwich	310	18	25	15
Chicken Sausage, Egg & Cheese Sandwich	450	27	27	26
City Ham Biscuit	400–540	24–33	75–77	33–45
Classic Waffle House Waffle	410–866	8–14	55–98	18–46
Country Ham Biscuits	790–1070	35–52	69–73	39–62
Country Ham Dinner	300–680	28–34	22–72	10–31
Delmonico Dinner	410–790	44–50	21–71	15–36
Double Angus 1/4 LB Cheeseburger Deluxe	690–780	39–45	32	45–53
Egg & Cheese Sandwich	270	13	27	13
Egg Sandwich	220	10	26	9
Fiesta Omelet Breakfast	490–870	29–35	34–84	27–48
Fiesta Protein Bowl	530	52	14	31
Grilled Cheese Sandwich	230	9	27	11
Grilled Chicken Bacon Cheese Sandwich Deluxe	420	42	33	15
Grilled Chicken Sandwich Deluxe	280	33	32	3
Grilled Ham Sandwich	230	18	32	4
Ham & Cheese Omelet Breakfast	460–840	29–35	27–77	27–48
Ham & Cheese Sandwich (Lettuce & Tomato)	285	21	35	9
Ham & Egg Sandwich	320	24	33	11
Ham Egg & Cheese Grits Bowl	600	41	40	34
Ham Egg & Cheese Hashbrown Bowl	800	41	66	43
Ham, Egg & Cheese Sandwich	370	27	34	16
Kids 1 Egg Breakfast	290–710	14–22	22–73	15–41
Kids Waffle	500–540	13–15	55–56	25–30
Meat Lover's Chicken & Eggs	550–930	73–79	27–77	17–38
Meat Lover's Pork Chops & Eggs	800–1180	93–99	23–73	36–57
Meat Lovers Chicken Dinner	370–750	61–67	25–75	3–24
Meat Lovers Pork Chop Dinner	620–1000	81–87	21–71	22–43
Pork Chop Dinner	450–830	55–61	21–71	15–36
Pork Chops & Eggs	630–1010	67–73	23–73	29–50
Sausage & Egg Sandwich	480	20	27	33
Sausage Biscuit	430–570	10–19	35–37	27–39
Sausage Egg & Cheese Biscuit	570–710	19–28	37–39	39–51
Sausage Egg & Cheese Grits Bowl	720	33	37	52
Sausage Egg & Cheese Hashbrown Bowl	920	33	63	61
Sausage Sandwich	390	14	26	26
Sausage, Egg & Cheese Sandwich	530	23	28	37
T-Bone & Eggs	710–1090	52–58	23–73	44–65
T-Bone Dinner	530–910	40–46	21–71	30–51
Texas Angus Patty Melt	535–625	26–32	43	28–36
Texas Bacon Lover's BLT Sandwich	435	21	40	22
Texas Bacon, Egg & Cheese Melt	525	26	41	30
Texas Cheesesteak Melt	445–535	27–33	43	18–26
Texas Chicken Sausage, Egg & Cheese Melt	570	31	41	31
Texas Egg & Cheese Melt	390	17	41	18
Texas Grilled Chicken Melt	445–535	40–46	45	12–20
Texas Ham, Egg & Cheese Melt	490	31	48	21
Texas Sausage, Egg & Cheese Melt	650	27	42	42
Waffle Sandwich (Ham and Cheese on Wheat)	270	23	34	9

Sides (12)

Waffle House: Sides. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Bacon	135–225	9–15	0	12–20
Bert's Chili	110–220	9–18	11–22	4–7
Biscuit & Sausage Gravy	375	6	42	33
Cheese Grits	140	6	17	7
Chicken Sausage	180	14	0	13
City Ham	100	14	7	3
Country Ham	190	25	1	9
Grilled Biscuit	300	5	34	15
Grits	90	3	16	3
Sausage	260–390	10–15	1–2	24–36
Sliced Tomatoes	10	1	2	0
Waffle House Hashbrowns	190–860	3–28	29–113	7–49

Drinks (19)

Waffle House: Drinks. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Alice's Iced Tea - Sweet	70	0	17	0
Alice's Iced Tea - Unsweet	0	0	0	0
Alice's Iced Tea-Monade	140	0	36	0
Barq's Root Beer	180	0	50	0
Chocolate Milk	230–440	9–16	31–58	9–16
Coca-Cola	160	0	44	0
Coffee	5	0	1	0
Dark Roast Coffee	5	0	1	0
Decaf Coffee	5	0	1	0
Diet Coke	0	0	0	0
Hi-C Fruit Punch	170	0	46	0
Honest Kids Apple Juice	35	0	9	0
Hot Tea	5	0	0	0
Milk	130–250	9–16	13–24	5–10
Pibb Xtra	150	0	42	0
Simply Apple Juice	160	0	43	0
Simply Lemonade	160	0	41	0
Simply Orange Juice	160	2	37	0
Sprite	160	0	42	0

Desserts (2)

Waffle House: Desserts. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Southern Pecan Pie	255–510	2–4	33–66	13–26
Triple Chocolate Pie	245–490	1–2	30–59	13–25

New to tracking? Start with one meal. For a photo of your food, see how to check a photo estimate.

Sources & data updates

Menu data updated: September 7, 2026
Nutrition snapshot refreshed: July 27, 2026
Meal ideas refreshed: September 14, 2026

The interactive menu can be newer than the saved nutrition table, highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.

References recorded for the Waffle House menu

wafflehouse.com — PDF reference

Publishers are identified in the links. References may include restaurant publications and third-party sources.

Nutrition can vary by location, portion, and preparation. Check directly with Waffle House for current ingredients and allergen information.

How Simple Macros sources nutrition data

Ordering Waffle House with macros in mind

Waffle House nutrition info, made useful. Instead of scrolling a long calorie chart, set the two numbers that actually matter for your day, a calorie target and a protein target, and Simple Macros builds real Waffle House meal combos that hit them.

Every combo uses real menu items with real calorie and protein numbers, so you know exactly what to order before you walk in. Adjust your targets, switch between breakfast and lunch or dinner, or include and exclude specific items to fine-tune what shows up.

Want the same thing at every restaurant near you? Simple Macros does this for your whole day, across every supported chain, so you can stay on track anywhere.

Frequently asked questions

Take your Waffle House order further in the app

Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Waffle House meals that fit them and lets you log them in seconds, at home or on the go. It's completely free.

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