Waffle House keto options are easier to find than you might think. Skip the waffle, hash browns, grits and toast, and build your plate from eggs, bacon, sausage, ham, steak, cheese and sliced tomatoes. Most of those items have 0 to 2 grams of carbs each.
Best Waffle House Keto Meals to Order
These six plates all stay under 10 grams of total carbs. Order them “no toast, no hash browns, no grits” so the server knows to leave the starch off.
| Keto meal | Calories | Fat | Net carbs* | Protein | Average Price |
|---|---|---|---|---|---|
| 2 scrambled eggs + bacon + sliced tomatoes | 325 | 26 g | 4 g | 21 g | $8.15 |
| T-Bone steak + 2 scrambled eggs | 520 | 28 g | 2 g | 64 g | $14.65 |
| Country ham + 2 scrambled eggs | 370 | 16 g | 3 g | 37 g | $12.95 |
| Cheese ‘N Eggs + sausage (2 patties) | 540 | 48 g | 5 g | 28 g | $7.00 |
| 2 egg cheese omelet + bacon | 485 | 39 g | 6 g | 36 g | $10.55 |
| Grilled chicken + 2 slices cheese + sliced tomatoes | 240 | 11 g | 6 g | 35 g | $9.35 |
Zero- and Low-Carb Items on the Menu
| Item | Carbs | Calories | Protein |
|---|---|---|---|
| Bacon (3 slices) | 0 g | 135 | 9 g |
| Chicken sausage (2 patties) | 0 g | 180 | 14 g |
| T-Bone steak | 0 g | 340 | 52 g |
| Sausage (2 patties) | 1 g | 260 | 10 g |
| Country ham (1 slice) | 1 g | 190 | 25 g |
| 1 fried egg | 1 g | 90 | 6 g |
| 2 scrambled eggs | 2 g | 180 | 12 g |
| Grilled chicken breast | 2 g | 130 | 29 g |
| American cheese (2 slices) | 2 g | 100 | 6 g |
| Sliced tomatoes | 2 g | 10 | 0 g |
| Cheese ‘N Eggs | 4 g | 280 | 18 g |
| 2 egg cheese omelet | 6 g | 350 | 27 g |
| City ham (1 slice) | 7 g | 100 | 14 g |
City ham is cured with sugar, so it has more carbs than you might expect. If you are strict, pick country ham, bacon or chicken sausage instead.
What to Skip on a Keto Diet
| Item | Carbs |
|---|---|
| Classic Waffle | 55 g |
| Grilled biscuit | 34 g |
| Regular hash browns | 29 g |
| White toast (2 slices) | 25 g |
| Grits | 16 g |
| Bert’s Chili (3 oz) | 11 g |
One regular order of hash browns has 29 grams of carbs, which is more than most people on keto eat in a whole day. That is the hardest part of eating low-carb here, because hash browns come with almost every plate.
Keto Hash Brown Toppings Without the Hash Browns
You can still get the flavors people love. Ask for a side of the toppings on their own, or on top of your eggs:
- Grilled onions (smothered) — about 3 g carbs
- Grilled mushrooms (capped) — about 3 g carbs
- Jalapeños (peppered) — about 3 g carbs
- Diced tomatoes — about 2 g carbs
- Melted cheese (covered) — about 1 g carbs
Skip the chili (topped) and the sausage gravy (country). Both are thickened and add more carbs.
Keto Meals Under $10
- Cheese ‘N Eggs + sausage — 5 g net carbs, about $7.00
- 2 scrambled eggs + bacon + sliced tomatoes — 4 g net carbs, about $8.15
- Grilled chicken + cheese + sliced tomatoes — 6 g net carbs, about $9.35
Want more protein for your money? See our high-protein menu guide, which ranks meals by grams of protein per dollar.
Sample Keto Day at Waffle House
Because Waffle House is open 24/7, some people on keto use it for more than one meal. Here is an example of a full low-carb day using the plates above:
- Breakfast: 2 scrambled eggs + bacon + sliced tomatoes — 325 calories, 4 g net carbs
- Lunch: Grilled chicken + 2 slices cheese + sliced tomatoes — 240 calories, 6 g net carbs
- Dinner: T-Bone steak + 2 scrambled eggs — 520 calories, 2 g net carbs
That adds up to about 1,085 calories and 12 g net carbs for the whole day, at an average cost of about $32.15. Add water, black coffee, or unsweetened tea to keep drinks carb-free.
Prices are national averages checked in October 2026. Your local price may be a little higher or lower depending on your area.
How to Order Waffle House Keto Meals
- Say “no toast, no hash browns, no grits” when you order a plate.
- Ask for sliced tomatoes as your side. They are the lowest-carb side on the menu.
- Order a steak or chicken plate and swap the sides for extra eggs.
- Drink black coffee, unsweetened iced tea or water. Sodas and juice add sugar fast.
- Leave the syrup and jelly packets alone.
Good to know: There is no official Waffle House keto menu, and servers may not know the carb counts. Tell them exactly what to leave off. If you track carbs closely, use the numbers above as a guide, since portions can change a little from grill to grill.
Keto at Waffle House FAQ
Is Waffle House keto friendly?
Yes, if you order carefully. Eggs, bacon, sausage, country ham, steak, grilled chicken, cheese and sliced tomatoes are all very low in carbs. Skip waffles, hash browns, grits, toast and biscuits.
How many carbs are in Waffle House hash browns?
A regular order has 29 grams of carbs. A large order has 58 grams. That is too much for most keto diets.
What is the lowest-carb meal at Waffle House?
T-Bone steak with 2 scrambled eggs has about 2 grams of carbs and 64 grams of protein. Bacon and eggs with sliced tomatoes is a cheaper option at about 4 grams.
Are Waffle House grits low carb?
No. A bowl of grits has 16 grams of carbs, so they do not fit a strict keto diet.
Can I get a Waffle House omelet on keto?
Yes. The 2 egg cheese omelet has about 6 grams of carbs. Order it without the toast and hash browns that come with it.
Source: official Waffle House nutrition and allergen information. We check it each month and update this page when numbers change.