Keto Restaurant Guide
Keto at Denny's
Denny's publishes every omelette filling and breakfast side on its own line, which makes a low-carb breakfast easy to build. The plain omelette is 2g of carbs, two scrambled eggs are 1g, four bacon strips are 2g, and fillings like cheddar, spinach, mushrooms, and bacon add 0g to 1g each. Grilled Seasoned Chicken Breast is 1g.
The carbs arrive with the default sides. The signature omelettes are listed with hash browns and white toast, which is why the Moons Over My Hammy omelette plate is 64g of carbs. A stack of two buttermilk pancakes is 77g before syrup, and 2 oz of Maple-Flavored Syrup adds 54g more.
By MeKeto Editorial · Last updated October 2026
Our go-to keto order
Build-your-own omelette with cheddar, bacon, mushrooms, spinach, and avocado
5g net carbs
9g carbs, 4g fiber
Sum of six published Build Your Own Omelette items: Omelette, Plain (2g carbs, 0g fiber), Cheddar Cheese 1 oz (0g, 0g), Bacon 2 slices (1g, 0g), Sauteed Mushrooms 1 oz (1g, 0g), Fresh Spinach 0.5 oz (0g, 0g), and Fresh Avocado (5g, 4g), about 695 calories. Ask to leave off the hash browns and toast.
Best keto options
2g carbs, 0g fiber
The 7 oz omelette base before fillings. The egg white base is 1g carbs.
1g carbs, 0g fiber
Fried or basted eggs are also 1g for two.
2g carbs, 0g fiber
Four sausage links are also 2g carbs.
1g carbs, 0g fiber
Listed at 200 calories.
2g carbs, 0g fiber
Published Sirloin Steak with dinner bread (27g carbs, 1g fiber) minus the published Garlic Toast / Dinner Bread, 2 pieces (25g, 1g).
6g carbs, 3g fiber
The 4 oz side, 35 calories. The best side to add to a steak or chicken plate.
| Item | Carbs | Fiber | Net | Why / how |
|---|---|---|---|---|
| Omelette, Plain (build your own) | 2g | 0g | 2g | The 7 oz omelette base before fillings. The egg white base is 1g carbs. |
| Eggs, Scrambled (2) | 1g | 0g | 1g | Fried or basted eggs are also 1g for two. |
| Bacon Strips (4, a la carte) | 2g | 0g | 2g | Four sausage links are also 2g carbs. |
| Grilled Seasoned Chicken Breast | 1g | 0g | 1g | Listed at 200 calories. |
| Sirloin Steak, no dinner bread | 2g | 0g | 2g | Published Sirloin Steak with dinner bread (27g carbs, 1g fiber) minus the published Garlic Toast / Dinner Bread, 2 pieces (25g, 1g). |
| Broccoli (side) | 6g | 3g | 3g | The 4 oz side, 35 calories. The best side to add to a steak or chicken plate. |
Order with care
77g carbs, 2g fiber
Before syrup or butter.
54g carbs, 0g fiber
The sugar-free version is 6g carbs per 2 oz.
24g carbs, 1g fiber
Included with the signature omelettes and many breakfast plates.
31g carbs, 0g fiber
With or without margarine. An English muffin is 29g.
64g carbs, 1g fiber
Listed as a full plate. On their own, the hash browns are 24g carbs and two slices of white toast are 31g.
57g carbs, 8g fiber
A side choice with burgers and sandwiches. Choose broccoli instead.
| Item | Carbs | Fiber | Net | What to do |
|---|---|---|---|---|
| Stack of Buttermilk Pancakes (2) | 77g | 2g | 75g | Before syrup or butter. |
| Maple-Flavored Syrup (2 oz) | 54g | 0g | 54g | The sugar-free version is 6g carbs per 2 oz. |
| Hash Browns (5 oz) | 24g | 1g | 23g | Included with the signature omelettes and many breakfast plates. |
| Toast, White (2 slices) | 31g | 0g | 31g | With or without margarine. An English muffin is 29g. |
| Moons Over My Hammy Omelette with hash browns and toast | 64g | 1g | 63g | Listed as a full plate. On their own, the hash browns are 24g carbs and two slices of white toast are 31g. |
| Seasoned Fries | 57g | 8g | 49g | A side choice with burgers and sandwiches. Choose broccoli instead. |
How to order keto at Denny's
- Build your own omelette and say "no hash browns, no toast." Add bacon, cheese, mushrooms, spinach, or avocado.
- Skip the pre-set Slams with pancakes or French toast, and order eggs and bacon or sausage a la carte instead.
- Avoid the Fire-Roasted Bell Peppers and Onions (4g carbs) and Pepper Jack Queso (5g) if you want the lowest omelette.
- With a steak or chicken dinner, ask for broccoli and no dinner bread.
- If you need syrup, the Sugar-Free Maple-Flavored Syrup is 6g carbs per 2 oz, compared with 54g for the regular.
Net carbs are total carbohydrate minus dietary fiber, rounded to the nearest gram, from Denny's's published nutrition information (checked October 2026). For a modified order, such as no bun, we subtract the published values of the part you leave off. Menus and recipes vary by location and change over time, so check current nutrition with Denny's before you order, especially for sauces, dressings, and seasonal items.
Frequently asked questions
Yes. A build-your-own omelette is the easiest route: the plain omelette is 2g carbs and most fillings add 0g to 1g. Eggs, bacon, sausage, and grilled chicken are all 1g to 2g. Skip the hash browns, toast, and pancakes.
A build-your-own omelette with cheddar, bacon, mushrooms, spinach, and avocado. From the published values that is 9g carbs and 4g fiber, 5g net, with no hash browns or toast.
No. The Fit Slam is listed at 59g carbs and 5g fiber. A plate of scrambled eggs (1g) with bacon (2g for four strips) is far lower.
Yes. The Maple-Flavored Syrup, Sugar-Free, is listed at 6g carbs per 2 oz, compared with 54g for the regular Maple-Flavored Syrup.
The omelette itself is. The signature omelettes are listed as plates with hash browns and white toast (62g to 69g carbs). Build your own and leave off those sides.
Sources
- Denny's Core Menu Nutrition Guide (PDF, April 2026), accessed October 2026.
- Denny's Nutrition Guides page, accessed October 2026.