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Again, processed meats like bacon are filled with what's known as nitrates which may increase your risk of gastric cancer. Waffle House offers four varieties of Toddle House omelets, including cheese, ham & cheese, fiesta, and cheesesteak, as well as a build-your-own option. Each omelet includes a side of toast with jelly, as well as a choice of grits, hashbrowns, or tomatoes.
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Worst: Texas Sausage, Egg, and Cheese Melt with Hashbrowns
Sausage, although delicious, is one of the fattiest cuts of meat and is loaded with sodium to get that mouth-watering flavor. Additionally, processed meats such as sausage have been linked to cancer risks, We recommend building your own and opting for leaner cuts of pork such as city ham. The nutritional payoffs are little with only 8 grams of fiber for this entire meal. As a rule of thumb, you want to aim for 1.6 grams of protein per kilogram of body weight spread out over multiple meals. If you're an average 150-pound man, this comes out to approximately 27 grams of protein per meal—not 70 grams in one sitting. Waffle House's Pork Chops and Eggs Breakfast served with hashbrowns and white toast is perhaps one of the more artery-clogging choices on the menu.
Worst: Cheesesteak Omelet with Hashbrowns and a Biscuit
The restaurant is basically embedded in the American south with its reputation for friendly service and southern hospitality, but talks of the menu have ventured far beyond the Mason-Dixon line. If you've ever visited a Waffle House location, you probably know why — it's all in the hash browns. While the chicken option may seem more nutritious, it is in fact higher in calories and sodium than the cheesesteak. The cheesesteak melt hashbrown bowl comes out to 625 calories, 29 g fat, 13 g saturated fat, 63 g carbohydrates, 16 g protein, and 1,290 mg sodium. All egg breakfasts come with your choice of toast (white, wheat, or raisin) and a side (grits, hashbrowns, or sliced tomatoes).
✗ Chicken Melt Hashbrown Bowl
With over 20 years in the culinary world, she is able to effectively deliver a bounty of knowledge, with a side of sarcastic wit. In 2012 I started a Tumblr blog called “FitMenCook” to share my meals online in order to build a community around healthy food ideas, as well as to keep myself accountable and motivated. Divide the hashbrown mix into 2 equally sized portions, then divide the halves into your desired portions to make small patties (I made about 6 equally sized patties and used an egg ring to help shape them). Anyone with severe food allergies might want to avoid Waffle House, as the restaurant can't guarantee that its cooking environment is free from any specific allergen. People with strict food allergies should be aware of any cross-contamination. To stay low in calories when ordering waffles, avoid the syrup and toppings, and stick to a small pat of butter or jam.
✗ Sausage, Egg, & Cheese Hashbrown Bowl
If you want meat, switching to the grilled ham sandwich lessens your intake to 240 calories and only 4 grams of total fat (just 1 gram of saturated fat). The sausage, egg, & cheese hashbrown bowl has 920 calories, 60 g fat, 22 g saturated fat, 63 g carbs, 4 g sugar, 32 g protein, and 1,620 mg sodium. If you skip the two slices of cheese, you can reduce the sodium count by 500 mg. The ham, egg, & cheese hashbrown bowl has 780 calories, 39 g fat, 14 g saturated fat, 66 g carbs, 6 g sugar, 40 g protein, and 2,110 mg sodium. To remove some of the sodium, skip the ham and order an egg & cheese hashbrown bowl (although you might still get charged the same). When it comes to Waffle House biscuits, the chicken biscuit is by far the healthiest option.
Ham, Egg & Cheese Hashbrown Bowl
If you leave out any of these ingredients, you can reduce the dish's total calories. As it stands, the American Heart Association recommends that regular, overall healthy adults eat no more than 2,300 milligrams of sodium per day while aiming for a limit of 1,500 milligrams. This one hashbrown dish has you skyrocketing over that upper sodium limit, and the benefit of that 23 grams of protein may not outweigh the bad. Consistent overindulgence in high-sodium foods may lead to some serious health consequences like chronic kidney disease or even heart failure.
They’re basically all the best foods of Waffle House in one thing—hashbrowns, cheese, eggs, and sausage. This complete breakfast features scrambled eggs, cheese, and sausage over the restaurant’s famous hash browns and is a wonderful way to start the day. While the cheesesteak is not the most nutritious protein, the Texas cheesesteak melt comes out to the most nutritious option in this category—even more so than the Texas grilled chicken melt.
✗ Peanut Butter Chip Waffle
Since its founding in Atlanta some 60 years ago, the restaurant has been elevated to cultural touchstone, now sprawling across 25 U.S. states with more than 2,000 locations. Set a nonstick skillet on medium heat and once hot, spray with avocado oil. Toss in the spinach, and if needed, add 1-2 tablespoons of water to the skillet to create steam to wilt the spinach. Cook on each side for 4 -6 minutes, or until the edges are golden and crispy.
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Chicken Melt Hashbrown Bowl
Stay away from this one—we recommend ordering the regular hashbrowns and adding some tomatoes and mushrooms for a little nutritional kick. The popular T-bone steak and two scrambled eggs has 1,230 calories, 73 g fat, 23 g saturated fat, 3 g carbs, 3 g sugar, 139 g protein, and 1,835 mg sodium. Low in carbs and high in protein, this option can fit a Keto-friendly diet if you eat a quarter of the steak.
Please note, no restaurant recipes are actually used, these recipes have been inspired by the restaurant originals. Separating the potatoes from the toppings will help keep them from getting too soggy. Last year, Waffle House served over 65 million happy customers with hashbrowns whose journey began in Idaho and finished on a Waffle House plate. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption. The chain has inspired numerous books, including a first-person narrative from a former line cook titled As the Waffle Burns as well as one by a pastor called — naturally — The Gospel According to Waffle House.
Plus, pork consumers have higher intakes of many micronutrient nutrients compared to nonpork eaters, according to data published in the journal Nutrients. In one skillet, heat butter while you whisk together the eggs (1-2 per person) and add salt and pepper. Nicole McLaughlin produces the educational and entertaining food series from Allrecipes; You Can Cook That.
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