Keto Restaurant Guide
Keto at Waffle House
Waffle House is better for keto than the name suggests. Its nutrition guide lists every plate by component, and the proteins are nearly carb-free: two scrambled eggs are 2g, bacon is 0g, a Delmonico steak is 0g, and sausage patties are about 1g. The carbs come from the sides that come with every breakfast, like toast, a biscuit, grits, or hashbrowns.
Every egg plate lets you pick a side, and sliced tomatoes are one of the choices at 2g carbs. Ask for tomatoes and skip the toast, and a steak and eggs plate stays around 4g net. Leave the waffle, the hashbrowns, and the hashbrown bowls for another day, since each one alone is past a strict daily limit.
By MeKeto Editorial · Last updated October 2026
Our go-to keto order
Steak & Eggs with sliced tomatoes and a side of bacon, no toast
4g net carbs
4g carbs, 0g fiber
Delmonico steak, two scrambled eggs, sliced tomatoes, and 3 slices of bacon. Sum of the published Steak & Eggs entry (2g carbs, 0g fiber), Sliced Tomatoes (2g, 0g), and Bacon, 3 slices (0g). No toast, biscuit, grits, or hashbrowns.
Best keto options
2g carbs, 0g fiber
Published at 480 calories. Choose sliced tomatoes as the side and say "no toast".
2g carbs, 0g fiber
The larger steak plate at 600 calories, with the same 2g of carbs from the eggs.
2g carbs, 0g fiber
Two grilled pork chops and two scrambled eggs, 520 calories and 64g protein.
4g carbs, 0g fiber
Two scrambled eggs with cheese, 280 calories. Add bacon or sausage for a fuller plate.
6g carbs, 1g fiber
Published Cheeseburger Deluxe (31g carbs, 2g fiber) minus the published bun (25g carbs, 1g fiber). Good for lunch or a late-night stop.
2g carbs, 0g fiber
The keto pick among the included sides. Grits, toast, and hashbrowns run 16g and up.
1g carbs, 0g fiber
Listed at 1g carbs. Bacon (3 slices) and chicken sausage are 0g.
| Item | Carbs | Fiber | Net | Why / how |
|---|---|---|---|---|
| Steak & Eggs (Delmonico steak and 2 scrambled eggs) | 2g | 0g | 2g | Published at 480 calories. Choose sliced tomatoes as the side and say "no toast". |
| T-Bone & Eggs | 2g | 0g | 2g | The larger steak plate at 600 calories, with the same 2g of carbs from the eggs. |
| Pork Chops & Eggs | 2g | 0g | 2g | Two grilled pork chops and two scrambled eggs, 520 calories and 64g protein. |
| Cheese 'N Eggs | 4g | 0g | 4g | Two scrambled eggs with cheese, 280 calories. Add bacon or sausage for a fuller plate. |
| Angus 1/4 lb Cheeseburger Deluxe, no bun | 6g | 1g | 5g | Published Cheeseburger Deluxe (31g carbs, 2g fiber) minus the published bun (25g carbs, 1g fiber). Good for lunch or a late-night stop. |
| Sliced tomatoes | 2g | 0g | 2g | The keto pick among the included sides. Grits, toast, and hashbrowns run 16g and up. |
| Sausage (2 patties) | 1g | 0g | 1g | Listed at 1g carbs. Bacon (3 slices) and chicken sausage are 0g. |
Order with care
55g carbs, 2g fiber
One plain waffle is 53g net carbs before syrup. There is no low-carb version.
29g carbs, 3g fiber
The default side on many plates. Ask for sliced tomatoes instead.
34g carbs, 1g fiber
Even higher than two slices of white toast (25g). Skip the bread entirely.
16g carbs, 1g fiber
A smaller portion than hashbrowns, but still 15g net carbs.
62g carbs, 6g fiber
The large hashbrowns underneath are 58g of the 62g. Order the meat, eggs, and cheese as a plate instead.
7g carbs, 0g fiber
City ham carries 6g of sugar per slice. Country ham is 1g carbs, and bacon is 0g.
| Item | Carbs | Fiber | Net | What to do |
|---|---|---|---|---|
| Classic Waffle House waffle | 55g | 2g | 53g | One plain waffle is 53g net carbs before syrup. There is no low-carb version. |
| Regular hashbrowns | 29g | 3g | 26g | The default side on many plates. Ask for sliced tomatoes instead. |
| Grilled biscuit | 34g | 1g | 33g | Even higher than two slices of white toast (25g). Skip the bread entirely. |
| Grits | 16g | 1g | 15g | A smaller portion than hashbrowns, but still 15g net carbs. |
| Bacon Egg & Cheese Hashbrown Bowl | 62g | 6g | 56g | The large hashbrowns underneath are 58g of the 62g. Order the meat, eggs, and cheese as a plate instead. |
| City Ham (1 slice) | 7g | 0g | 7g | City ham carries 6g of sugar per slice. Country ham is 1g carbs, and bacon is 0g. |
How to order keto at Waffle House
- Order any egg plate with sliced tomatoes as your side and say "no toast" or "no biscuit".
- Pick steak, pork chops, bacon, sausage, or grilled chicken as the protein. All are 0 to 2g carbs.
- For a burger, ask for it without the bun. The bun alone is 25g carbs.
- Skip the waffle, hashbrowns, grits, and hashbrown bowls, which are 15g net carbs or more each.
- Drink coffee (1g), Diet Coke (0g), or Alice's unsweet iced tea (0g).
Net carbs are total carbohydrate minus dietary fiber, rounded to the nearest gram, from Waffle House'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 Waffle House before you order, especially for sauces, dressings, and seasonal items.
Frequently asked questions
Yes. Order an egg plate with steak, pork chops, bacon, or sausage, choose sliced tomatoes as the side, and skip the toast. Steak & Eggs with tomatoes and bacon adds up to about 4g net carbs from the published components.
Steak & Eggs, T-Bone & Eggs, and Pork Chops & Eggs are each 2g carbs before sides, all of it from the eggs. Add sliced tomatoes (2g) and bacon (0g) for a full plate.
No. A regular order of hashbrowns is 29g carbs with 3g fiber, about 26g net, and the large hashbrowns in the bowls are 58g. Choose sliced tomatoes instead.
Yes. Two scrambled eggs are listed at 180 calories and 2g carbs. Cheese ’N Eggs is 4g, and a two-egg omelet is 2g before fillings.
Yes, ask for it without the bun. Waffle House lists the bun at 25g carbs and 1g fiber, so an Angus 1/4 lb Cheeseburger Deluxe drops from 31g to about 6g carbs.
No. The Classic Waffle is 55g carbs with 2g fiber before syrup or toppings. It is the one item to skip at Waffle House on keto.
Sources
- Waffle House Nutrition, accessed October 2026.
- Waffle House Nutritionals and Allergens, updated 2026-08-27 (PDF), accessed October 2026.