🍗 Chicken & Eggs Breakfast?
The Chicken & Eggs Breakfast features:
- A 5‑oz grilled chicken breast (Springer Mountain Farms®)
- Two eggs, cooked to your preference
- Toast with jelly or a biscuit
- Your choice of grits, hashbrowns, or sliced tomatoes (wafflehouse.com, wafflehouse.com)
🧪 Ingredients & Their Benefits
1. Grilled Chicken Breast (5 oz)
- Calories: ~340 kcal
- Protein: ~46 g
- Fat: ~39 g (includes eggs)
- Benefits: High-quality lean protein, low in carbs. Provides essential amino acids for muscle repair and satiety (wafflehouse.com, calorieking.com).
2. Two Eggs (Scrambled)
- Calories: included in total ~550 kcal
- Cholesterol: ~805 mg; rich in choline, antioxidants for eye and brain health (calorieking.com, fatsecret.com).
3. Toast or Biscuit
- White toast: +230 kcal
- Wheat toast: +220 kcal
- Raisin toast: +300 kcal
- Grilled biscuit: +380 kcal
- Texas toast: +200 kcal (wafflehouse.com)
These provide carbs for energy, with whole-grain options offering more fiber.
4. Side Options
- Grits: +90 kcal
- Hashbrowns: +190 kcal (customizable with toppings)
- Sliced tomatoes: +10 kcal (high in vitamins and low in calories) (wafflehouse.com)
💵 Price & Calorie Overview
- Base Plate (chicken + 2 eggs): ~550 kcal
- Total Calories (plus toast + side): approximately 640 kcal (wafflehouse.com)
- Typical Price: around US $11.85 (may vary by region) (waffle-house-menus.com)
📊 Nutrition Breakdown (Base Plate: Chicken + 2 Eggs)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | ~550 kcal | — |
| Total Fat | ~39 g | 60% |
| Saturated Fat | ~12.5 g | 63% |
| Cholesterol | 805 mg | 268% |
| Sodium | 555 mg | 24% |
| Carbohydrates | 3 g | 1% |
| Fiber | 0 g | 0% |
| Sugars | 3 g | — |
| Protein | 46 g | — |
* Based on a 2,000 kcal daily diet (calorieking.com)
🔁 Customization Options & Effects
Extra Eggs
- Add eggs for more protein: +90 kcal per egg
- Waffle House may apply a $0.50 surcharge per egg due to egg-price changes (calorieking.com)
Toast or Biscuit
- Choose based on taste or calorie needs:
- Wheat toast = lighter, more fiber
- Biscuit = richer, more indulgent
Side Choices
- Grits: lightest and comforting
- Hashbrowns: richer, customizable
- Tomatoes: very light, fresh, vegetarian-friendly
🔥 Calorie Burn Estimates
To burn off the base 550 kcal plate:
- Walking (3 mph): ~153 min (2.5 hr)
- Jogging (5 mph): ~63 min
- Cycling (moderate): ~84 min
- Swimming (moderate): ~46 min (eatthismuch.com, wafflehouse.com, wafflehouse.com, order.wafflehouse.com, calorieking.com)
🍽️ Sample Meal Configurations
- Balanced Combo
- Chicken + 2 eggs + wheat toast + tomatoes
- ~770 kcal; lean protein, moderate carbs
- Protein Boost
- Chicken + 3 eggs + hashbrowns
- ~910 kcal; great for muscle recovery
- Low-Carb Option
- Chicken + 2 eggs + tomatoes (no toast)
- ~560 kcal; low in carbs, high in protein
- Indulgent Treat
- Chicken + 2 eggs + biscuit + hashbrowns with cheese
- ~1,120 kcal; hearty and satisfying
⚖️ Health Insights
- Excellent protein (~46 g) supports muscle repair and fullness.
- Low-carb, especially when choosing tomato side.
- Be mindful of high saturated fat and cholesterol—particularly if adding eggs or biscuits.
- Moderating side choices can make this a healthier breakfast option.
🤔 Frequently Asked Questions
Q: Can I get the eggs cooked differently?
A: Yes—scrambled (standard), fried, over-easy, sunny-side, etc.
Q: Which side is lowest in calories?
A: Sliced tomatoes (~10 kcal), followed by grits (~90 kcal).
Q: Why is there extra egg charge?
A: Due to national egg-price increases, Waffle House added a $0.50 surcharge per egg.
Q: Is lunch available all day?
A: Yes—available 24/7 at most Waffle House locations.
Q: Can I add cheese or bacon?
A: You can order sides like Cheese ’N Eggs or a Bacon Plate to customize further, though extra charges and calories apply.
💡 Tips & Variations
- Go veggie-light with tomatoes for nutrients and fewer calories.
- Swap toast for biscuit if you’re looking for indulgence.
- Skip the extra eggs for lower cholesterol/fat; or add one if you want more protein.
- Add toppings to hashbrowns (like onions or cheese) for flavor variety.
- Balance your day: pair a hearty breakfast with lighter lunch or extra activity.
📝 Summary
The Chicken & Eggs Breakfast at Waffle House is a protein-packed, customizable meal. The core plate offers around 550 kcal, with flexibility added through toast options and sides. Whether you’re fueling a busy morning or indulging on a weekend, it adapts to your needs—just be mindful of cholesterol and fat if you customize heavily. Let me know if you’d like a printable nutrition sheet, macro breakdowns tailored to your body, or creative off-menu ideas!