Pit StopWaffle House: high-protein, low-calorie picks
Here are the 169 Waffle House items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Waffle House publishes (see the source).
126 items are 400 calories or less. 27 have 30 g of protein or more. The most protein at 400 calories or less is Chicken Filet (2) (58 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chicken Filet (2)1 serving | 260 | 58 | 4 | 2 |
| Pork Chops (2)1 serving | 340 | 52 | 0 | 14 |
| Delmonico Steak (1)1 serving | 300 | 41 | 0 | 14 |
| Chicken & Eggs: Grilled Chicken and 2 Eggs - Scrambled1 serving | 310 | 41 | 4 | 15 |
| Country Ham & Eggs: Country Ham and 2 Eggs - Scrambled1 serving | 370 | 37 | 3 | 23 |
| Grilled Chicken Sandwich Deluxe1 serving | 280 | 33 | 32 | 3 |
| Chicken Filet ( 1)1 serving | 130 | 29 | 2 | 1 |
| Ham, Egg & Cheese Sandwich1 serving | 370 | 27 | 34 | 16 |
| Fiesta Omelet Breakfast: 2 Egg Fiesta Omelet1 serving | 380 | 26 | 13 | 26 |
| Country Ham1 serving | 190 | 25 | 1 | 9 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Pork Chops (3)1 serving | 510 | 78 | 0 | 21 |
| Steak & Eggs: Delmonico Steak and 2 Eggs - Scrambled1 serving | 480 | 53 | 2 | 28 |
| T-Bone & Eggs: T-Bone Steak and 2 Eggs - Scrambled1 serving | 600 | 49 | 2 | 43 |
| Grilled Chicken Bacon Cheese Sandwich Deluxe1 serving | 420 | 42 | 33 | 15 |
| Ham Egg & Cheese Grits Bowl1 serving | 600 | 41 | 40 | 34 |
| Texas Grilled Chicken Melt1 serving | 445 | 40 | 45 | 12 |
| T-Bone Steak (1)1 serving | 420 | 37 | 0 | 29 |
| Chicken Biscuit1 serving | 430 | 34 | 36 | 16 |
| Cheesesteak Omelet Breakfast: 2 Egg Cheesesteak Omelet1 serving | 410 | 33 | 4 | 30 |
| Bacon Egg & Cheese Grits Bowl1 serving | 595 | 32 | 36 | 40 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Chicken Filet (2)1 serving | 260 | 58 | 22.3 |
| Waffle House component - Grilled Chicken1 serving | 130 | 29 | 22.3 |
| Pork Chops (3)1 serving | 510 | 78 | 15.3 |
| Delmonico Steak (1)1 serving | 300 | 41 | 13.7 |
| Chicken & Eggs: Grilled Chicken and 2 Eggs - Scrambled1 serving | 310 | 41 | 13.2 |
| Country Ham1 serving | 190 | 25 | 13.2 |
| Waffle House component - Diced Ham1 serving | 140 | 18 | 12.9 |
| Waffle House component - Cheesesteak1 serving | 130 | 16 | 12.3 |
| Grilled Chicken Sandwich Deluxe1 serving | 280 | 33 | 11.8 |
| Steak & Eggs: Delmonico Steak and 2 Eggs - Scrambled1 serving | 480 | 53 | 11.0 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Steak & Eggs: Delmonico Steak and 2 Eggs - Scrambled1 serving | 480 | 53 | 2 | 28 |
| T-Bone & Eggs: T-Bone Steak and 2 Eggs - Scrambled1 serving | 600 | 49 | 2 | 43 |
| Chicken & Eggs: Grilled Chicken and 2 Eggs - Scrambled1 serving | 310 | 41 | 4 | 15 |
| Ham Egg & Cheese Grits Bowl1 serving | 600 | 41 | 40 | 34 |
| Country Ham & Eggs: Country Ham and 2 Eggs - Scrambled1 serving | 370 | 37 | 3 | 23 |
| Chicken Biscuit1 serving | 430 | 34 | 36 | 16 |
| Cheesesteak Omelet Breakfast: 2 Egg Cheesesteak Omelet1 serving | 410 | 33 | 4 | 30 |
| Bacon Egg & Cheese Grits Bowl1 serving | 595 | 32 | 36 | 40 |
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Questions
What item under 1,000 calories has the most protein at Waffle House?
Pork Chops (3) (1 serving): 78 g protein, 510 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Waffle House?
At 400 calories or less, the most protein comes from Chicken Filet (2) (1 serving): 58 g protein, 260 calories; Pork Chops (2) (1 serving): 52 g protein, 340 calories; Delmonico Steak (1) (1 serving): 41 g protein, 300 calories.
What is a high-protein breakfast at Waffle House?
Steak & Eggs: Delmonico Steak and 2 Eggs - Scrambled (1 serving): 53 g protein, 480 calories; T-Bone & Eggs: T-Bone Steak and 2 Eggs - Scrambled (1 serving): 49 g protein, 600 calories; Chicken & Eggs: Grilled Chicken and 2 Eggs - Scrambled (1 serving): 41 g protein, 310 calories.
Where do these Waffle House numbers come from?
From the nutrition information Waffle House publishes, last checked October 28, 2026. Menus and recipes change, so check with the chain when it matters.