High-protein options at Waffle House
The Waffle House orders that give you the most protein for the calories, taken from the official nutrition information Waffle House publishes. Every number below is exactly as published.
Best protein for the calories
Items with at least 20 g of protein, ranked by protein per calorie.
| Item | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Grilled Chicken Sandwich Deluxe | 280 | 33 g | 32 g | 3 g | 1,170 mg |
| Grilled Chicken Bacon Cheese Sandwich Deluxe | 420 | 42 g | 33 g | 16 g | 1,670 mg |
| Texas Grilled Chicken Melt | 445 | 41 g | 45 g | 13 g | 1,810 mg |
| Waffle Sandwich (Ham and Cheese on Wheat) | 270 | 23 g | 34 g | 10 g | 1,350 mg |
| Large Bert's Chili (9 oz) | 330 | 27 g | 33 g | 12 g | 1,590 mg |
| Chicken Biscuit | 430 | 34 g | 36 g | 16 g | 1,730 mg |
| Ham & Egg Sandwich | 320 | 24 g | 33 g | 11 g | 1,198 mg |
| Ham & Cheese Sandwich (Lettuce & Tomato) | 285 | 21 g | 35 g | 9 g | 1,360 mg |
| Ham Egg & Cheese Sandwich | 370 | 27 g | 34 g | 16 g | 1,448 mg |
| Ham Egg & Cheese Grits Bowl | 600 | 42 g | 40 g | 35 g | 2,536 mg |
Most protein overall
The biggest protein totals, for days you have more calories to spend.
| Item | Cal | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Ham Egg & Cheese Hashbrown Bowl | 800 | 42 g | 66 g | 44 g | 2,416 mg |
| Chicken Sausage Egg & Cheese Hashbrown Bowl | 840 | 38 g | 62 g | 51 g | 1,856 mg |
| Chicken Sausage Egg & Cheese Grits Bowl | 640 | 38 g | 36 g | 42 g | 1,976 mg |
| Sausage Egg & Cheese Hashbrown Bowl | 920 | 34 g | 63 g | 62 g | 1,666 mg |
| Sausage Egg & Cheese Grits Bowl | 720 | 34 g | 37 g | 53 g | 1,786 mg |
| Bacon Egg & Cheese Hashbrown Bowl | 795 | 33 g | 62 g | 50 g | 1,531 mg |
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Waffle House official nutrition information (official pdf). Guide date: Nutritionals & Allergens guide dated Aug 27, 2026. Page updated 2026-10-17.
Values are for items as served. Customizations, sizes and regional menus change them. Menus change; check the source for the latest numbers. This is general information, not medical or allergen advice.
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