The Bacon Lettuce & Tomato (BLT) sandwich at Waffle House is a timeless go-to for anyone craving a crisp, savory, and satisfying meal. Made with Smithfield® Bacon, fresh lettuce, and juicy tomatoes on perfectly toasted bread, it’s simple yet flavorful. This guide breaks down everything from price, calories, nutrition facts, and gluten info to how you can customize it, burn it off, and even make your own version at home!
Prices and Calories
At just $6.50, the Waffle House BLT offers great value. For those keeping an eye on calories, it contains around 375 calories, making it one of the lighter options on the menu.
Price: $6.50
Calories: 375
Want to make it a meal?
➥Add Hashbrowns for +$3.10
➥Double them for +$0.50 or Triple them for +$0.80
➥You can even customize your hashbrowns with toppings!
If you’re looking for a bigger breakfast combo, the Waffle House All-Star Special is another popular choice that includes waffles, eggs, meat, and hashbrowns
What’s Inside Waffle House's Bacon Lettuce & Tomato?
Here’s what makes the BLT so delicious:
➥Three slices of crispy Smithfield® Bacon
➥Fresh lettuce leaves
➥Thick tomato slices
➥Two pieces of toasted bread (usually white or wheat toast)
➥Optional mayonnaise or spread
Customization Options
Want to personalize your BLT? Waffle House gives you options to suit your cravings. Whether you want to switch the bread, add sauce, or go big on toppings, there’s room to tweak.
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Category
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Options
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Additional Info
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|---|---|---|
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Bread
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White, Wheat, Sourdough
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Gluten-free options are not officially listed
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Toppings
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Extra Bacon, Tomato, Lettuce
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Charges may apply for extras
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Spread
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Mayonnaise, Mustard, No Spread
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Choose based on taste or dietary needs
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Sides
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Hashbrowns, Grits, Fruit Cup
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Hashbrowns are customizable with toppings
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Nutritional Overview
The BLT is a relatively calorie-conscious option, making it ideal for light eaters or fitness-focused diners. It balances fat, protein, and carbs well, offering both energy and satisfaction.
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Nutrient
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Amount
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|---|---|
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Calories
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375 kcal
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Total Fat
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17.5 g
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Saturated Fat
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3.8 g
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Trans Fat
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0 g
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Cholesterol
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21.3 mg
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Sodium
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944.6 mg
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Carbohydrates
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35 g
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Dietary Fiber
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2 g
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Sugars
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5 g
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Protein
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12 g
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Gluten & Allergen Information
If you have allergies or dietary restrictions, this section is a must-read. The BLT contains gluten due to the bread and pork from the Smithfield bacon, which may not suit everyone. While Waffle House doesn’t offer certified gluten-free bread, you can ask the staff about potential substitutions.
Also, note that Waffle House kitchens are not allergen-free zones—cross-contamination is a risk, especially with gluten and dairy (used in other items like sweet cream waffles).
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Gluten-Containing Items
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Other Common Allergens
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|---|---|
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Toast (Wheat, Gluten)
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Bacon (Pork)
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Waffle Mix
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Milk (from sweet cream waffles)
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Time to Burn Calories
Wondering how long it takes to burn off that 375-calorie BLT? It depends on your fitness level, but here are some rough estimates:
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Activity
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Time to Burn 375Calories
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|---|---|
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Brisk Walking
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40 minutes
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Jogging
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30 minutes
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Biking
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30 minutes
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Swimming
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35 minutes
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Dancing
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35 minutes
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Strength Training
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40 minutes
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For something equally filling but higher in protein, you might want to try the Steak & Eggs at Waffle House, which is a fan favorite for hearty eaters.
Frequently Asked Questions
Q1: How many calories are in the Waffle House BLT?
A: Around 375 calories, depending on customization.
Q2: Can I make the BLT gluten-free?
A: Waffle House doesn’t offer official gluten-free bread, but you can ask about substitutions or avoid the bread entirely.
Q3: Is the BLT suitable for breakfast?
A: Absolutely! It’s a versatile option, great for breakfast, lunch, or dinner.
Q4: What sides pair best with the BLT?
A: Popular choices include hash browns, grits, a fruit cup, or a side salad.
