Waffle House is a popular American restaurant known for its Sunday brunches, late-night dinners, and family reunions centered around stacks of breakfast items. This establishment, which is set up like a diner, has become a national landmark for its legendary waffles and popular carb-loaded breakfast meals. Waffle House has a diverse menu that includes burgers, garden salads, and chicken sandwiches for individuals who do not want to eat breakfast.

Because there are not many low-carb, low-calorie alternatives at this restaurant, it is probably best to save it for special occasions rather than regular trips if you are watching your carbs and managing your diabetes. Waffle House serves an abundance of – you guessed it – waffles. Other entrees and sides, ranging from popular breakfast items to hamburgers and garden salads, are available on the menu.

You won't have a lot of options if you're seeking nutrient-dense foods. If you're looking for foods high in nutrients yet low in carbs and sugar, Waffle House salads are a good choice. If you need to eat low carb because you're managing your diabetes, you can also omit the bun from the sandwiches. Here is what to order at Waffle House if you have diabetes and need to keep your blood sugar levels in check.

Egg Breakfast

A variety of egg breakfast options are available at Waffle House. They feature protein options, including T-bone and sirloin steak with eggs and egg-only and egg-and-cheese options. All egg breakfasts come with a side and your choice of toast (white, raisin or wheat), hash browns, grits or sliced tomatoes. Stick to wheat toast and sliced tomatoes for your sides, or avoid them altogether to keep your order as healthful as possible.

The two-egg breakfast with two scrambled eggs has 180 calories, 14 grams of fat, 4 grams of saturated fat, 2 grams of carbohydrates, 2 grams of sugar, 12 grams of protein, and 120 milligrams of salt. The bread and sides are not included in this calculation, and it's best to skip them if you're watching your carb intake.

Hash browns

Waffle House also serves hash brown sides, which can be served plain, scattered, smothered, or covered, in addition to its morning hash brown bowls. To enjoy the potatoes with improved nutrition, customize your hash browns by removing high-sodium and high-calorie toppings like chili, gravy, ham, and cheese. Grated potatoes are fried till golden brown in an order of regular hash browns. One serving has 190 calories, 7 grams of fat, 29 grams of carbohydrates, 3 grams of protein, and 240 milligrams of salt.

Toddle House Omelets

Toddle House omelets are available in four flavors: fiesta, cheese, ham & cheese, and cheesesteak, and a build-your-own option. Each omelet comes with a side of jelly toast and a choice of grits, hash browns, or tomatoes. The cheese omelet is the healthiest option on this menu, with 500 calories, 46 grams of fat, 17 grams of saturated fat, 3 grams of carbs, 17 grams of protein, and 620 milligrams of sodium. These are just the nutritional values for the omelet. Any extra sides will increase the overall nutritional value of the meal.

Consider making your own omelet with grilled tomatoes, sautéed onions, and grilled mushrooms for 440 calories, 38 grams of fat, 12 grams of saturated fat, 10 grams of carbs, 14 grams of protein, and 400 milligrams of sodium.

Breakfast Sides

You can create a meal out of a few Waffle House breakfast sides instead of ordering a large entrée when you're not particularly hungry. You can get a heavy dose of vitamin A and C by ordering the sliced tomatoes as a side dish. The tomatoes provide 10 calories, 0 grams of fat, 2 grams of carbohydrates, 1 gram of sugar, 1 gram of protein, and 0 milligrams of sodium.

Sandwiches

Many sandwiches at Waffle House are made with a combination of grilled cheese, chicken, bacon, lettuce, tomato, and/or country ham as the main ingredients. Waffle House also has its own ham and cheese Waffle Sandwich. Although it isn't the healthiest sandwich, it does provide a satisfying 26 grams of protein.

The BLT sandwich from Waffle House includes 275 calories, 13.5 grams of fat, 4 grams of saturated fat, 27 grams of carbs, 4 grams of sugar, 12 grams of protein, and 780 milligrams of sodium. The grilled cheese sandwich is the next healthiest option for anyone on a vegetarian diet.

Salads

The salad is the healthiest option on the Waffle House menu. There are only two salad options at the restaurant: garden salad and grilled chicken salad. For a decreased fat and carb content, ask for the salad dressing on the side and no croutons.

Bottom line

When you are up for a breakfast or lunch with friends and family, Waffle House is a fun location to visit. Because Waffle House is named for their most famous dish, it's no wonder that the majority of their menu items are rich in carbs, calories, and sugar.