The best Waffle House high protein meal is the T-Bone steak with two eggs, at about 64 grams of protein. For the most protein per calorie, the grilled chicken breast wins: 29 grams of protein for just 130 calories.
Best Waffle House High Protein Meals
| Meal | Protein | Calories | Carbs | Average Price |
|---|---|---|---|---|
| T-Bone steak + 2 scrambled eggs + sliced tomatoes | 64 g | 530 | 4 g | $16.65 |
| Grilled chicken + 2 scrambled eggs + sliced tomatoes | 41 g | 320 | 6 g | $11.75 |
| 2 egg cheese omelet + chicken sausage | 41 g | 530 | 6 g | $11.35 |
| Country ham + 2 scrambled eggs + grits | 40 g | 460 | 19 g | $12.95 |
| City ham + Cheese ‘N Eggs | 32 g | 380 | 11 g | $8.60 |
If you want Waffle House high protein food without a lot of calories, the grilled chicken plate is the best deal on the menu. You get 41 grams of protein for about 320 calories.
Protein in Every Main Item
| Item | Protein | Calories | Protein per 100 calories |
|---|---|---|---|
| Grilled chicken breast | 29 g | 130 | 22 g |
| T-Bone steak | 52 g | 340 | 15 g |
| City ham (1 slice) | 14 g | 100 | 14 g |
| Country ham (1 slice) | 25 g | 190 | 13 g |
| Chicken sausage (2 patties) | 14 g | 180 | 8 g |
| 2 egg cheese omelet | 27 g | 350 | 8 g |
| 2 scrambled eggs | 12 g | 180 | 7 g |
| Bacon (3 slices) | 9 g | 135 | 7 g |
| Cheese ‘N Eggs | 18 g | 280 | 6 g |
| Sausage (2 patties) | 10 g | 260 | 4 g |
Chicken sausage has 40% more protein than regular sausage and 80 fewer calories, so it is an easy swap on any breakfast plate.
Best Protein for Your Money
Protein is not just about grams — it’s also about value. Here is how many grams of protein you get for every $1 you spend, using national average prices:
| Meal | Protein | Average Price | Protein per $1 |
|---|---|---|---|
| T-Bone + 2 eggs + tomatoes | 64 g | $16.65 | 3.8 g |
| City ham + Cheese ‘N Eggs | 32 g | $8.60 | 3.7 g |
| Cheese omelet + chicken sausage | 41 g | $11.35 | 3.6 g |
| Grilled chicken + 2 eggs + tomatoes | 41 g | $11.75 | 3.5 g |
| Country ham + 2 eggs + grits | 40 g | $12.95 | 3.1 g |
The T-Bone gives the most protein per dollar, but it is also the most expensive plate. If you want strong value on a budget, City ham with Cheese ‘N Eggs is the winner: 32 grams of protein for under $9.
High-Protein Orders Under $10
- City ham + Cheese ‘N Eggs — 32 g protein, about $8.60
- 2 scrambled eggs + 3 bacon slices — 21 g protein, about $6.15
- Cheese omelet on its own — 27 g protein, about $7.45
- Grilled chicken + sliced tomatoes — 29 g protein, about $8.50
Prices are national averages checked in October 2026 from published Waffle House menu price guides. Your local price may be a little higher or lower depending on your area.
Tips for Ordering High-Protein at Waffle House
- Ask for extra eggs. Each extra egg adds about 6 g of protein for around 90 calories.
- Choose sliced tomatoes as your side instead of toast or hashbrowns to keep calories and carbs low.
- Watch the sodium. Ham and the loaded bowls are high in salt, so balance them with water and lighter sides.
- Skip sugary drinks. Unsweetened tea, coffee, or water keeps your meal focused on protein.
- Going low-carb too? Pair this guide with our keto and low-carb menu.
Waffle House High Protein Swaps on Any Plate
- Swap regular sausage for chicken sausage: +4 g protein, −80 calories.
- Add a third egg: about +6 g protein for 90 calories.
- Pick country ham over bacon: +16 g protein.
- Add cheese to your eggs or hash browns: +3 to 6 g protein.
- Swap toast for sliced tomatoes to cut carbs and keep protein high.
Grits Bowls and Hash Brown Bowls
The loaded bowls are also high in protein. The Ham, Egg & Cheese Grits Bowl has about 41 grams of protein, but it also has about 800 calories and a lot of sodium. See the full numbers on our grits bowl page.
Which Waffle House High Protein Meal Is Right for You?
- Most protein, full stop: T-Bone & eggs (about 64 g).
- Lean and light: grilled chicken with eggs and tomatoes (41 g, 320 calories).
- Classic breakfast: cheese omelet with chicken sausage (41 g).
- Budget pick: City ham with Cheese ‘N Eggs (32 g).
Note: Protein numbers are for the items as listed in the Waffle House nutrition guide. Portions can vary a little between restaurants.
Waffle House High Protein FAQ
What has the most protein at Waffle House?
The T-Bone steak has 52 grams of protein by itself. With two scrambled eggs, the plate comes to about 64 grams.
How much protein is in Waffle House grilled chicken?
One grilled chicken breast has 29 grams of protein and 130 calories, the best protein-to-calorie ratio on the menu.
How much protein is in 2 Waffle House eggs?
Two scrambled eggs have 12 grams of protein and 180 calories. One fried egg has 6 grams.
Is Waffle House good after a workout?
It can be. A grilled chicken or T-Bone plate with eggs gives you 40 to 64 grams of protein. Add hash browns or grits if you want carbs too.
Which Waffle House breakfast meat has the most protein?
Country ham, with 25 grams per slice. Chicken sausage (14 g) and city ham (14 g) are next.
Source: official Waffle House nutrition and allergen information. We check it each month and update this page when numbers change.