Home › GLP-1 guide

Waffle House: protein-first, smaller orders

If a full plate is more than you want, these are Waffle House's menu items with the most protein for their calories. Every number is copied from the nutrition information Waffle House publishes. They are ordering ideas, not a meal plan.

See orders near you

TableMacros uses these same published numbers to show orders at restaurants near you. Finding an order is free in your phone's browser.

Open TableMacros, free

Only single menu items of 700 calories or less are listed. Kids' meals, combos, desserts, sauces and ingredient add-ons are left out, and nothing is added together or estimated. "Protein per 100 cal" is the item's protein divided by its calories, times 100.

Most protein per 100 calories

Waffle House's items with the most protein per 100 calories
Item	Calories	Protein (g)	Protein per 100 cal
Grilled Chicken Sandwich Deluxe Carbs 32 g · Fat 3 g	280	33	11.8
Grilled Chicken Bacon Cheese Sandwich Deluxe Carbs 33 g · Fat 16 g	420	42	10
Texas Grilled Chicken Melt Carbs 45 g · Fat 13 g	445	41	9.2
Waffle Sandwich (Ham and Cheese on Wheat) Carbs 34 g · Fat 10 g	270	23	8.5
Regular Bert's Chili (6 oz) Carbs 22 g · Fat 8 g	220	18	8.2
Large Bert's Chili (9 oz) Carbs 33 g · Fat 12 g	330	27	8.2
Chicken Biscuit Carbs 36 g · Fat 16 g	430	34	7.9
Grilled Ham Sandwich Carbs 32 g · Fat 4 g	230	18	7.8

Smaller items: 400 calories or less

More Waffle House items of 400 calories or less, with the most protein first.

Waffle House's items of 400 calories or less, by protein
Item	Calories	Protein (g)	Protein per 100 cal
Ham Egg & Cheese Sandwich Carbs 34 g · Fat 16 g	370	27	7.3
Ham & Egg Sandwich Carbs 33 g · Fat 11 g	320	24	7.5
Ham & Cheese Sandwich (Lettuce & Tomato) Carbs 35 g · Fat 9 g	285	21	7.4
Texas Egg & Cheese Melt Carbs 41 g · Fat 19 g	390	18	4.6

Ordering tips

Ask for sauces and dressings on the side, so you choose how much to use. They aren't included unless the item already lists them.
If the item is more than you want, box half before you start.
Customizations, sizes and regional recipes change the numbers.

More Waffle House orders, from the same published numbers: Waffle House on TableMacros.

Source

Waffle House nutrition information (Official PDF). Date recorded with the data: Nutritionals & Allergens guide dated Aug 27, 2026. Menus change, so check the source before you order.

Waffle House is a trademark of its owner. TableMacros and Montgomery Appworks LLC are not affiliated with, endorsed by, or sponsored by Waffle House. The name is used only to identify whose nutrition information this page describes.

Talk to your prescriber about what is right for you.