Are IHOP Keto options even possible? You may think that’s a solid “no” since IHOP stands for “International House of Pancakes”. However, there are several IHOP keto friendly menu options you can choose from.
Can I eat keto and low carb at IHOP?
Even if the turkey, bacon and avocado wrap isn’t available anymore (neither is the Cobb salad), you can still enjoy a bunch of keto, IHOP menu options.
Here are some tips for ordering at IHOP:
- Whenever you get an omelet, ask for egg whites or pancake batter free only. IHOP adds pancake batter to regular omelets which will increase your carb count by a lot.
- There are a few IHOP low carb Combo’s, but you have to make sure to customize meals to keep them low carb and keto friendly.
- Order everything without the bread, toast, sourdough and buns. They’re a no-no on any low carb and keto diet.
- Check out IHOP’s Interactive Nutrition Calculator. It’s probably the best one we’ve seen when it comes to chain restaurants as you can customize your meals just the way you want to. It also tells you macros by ingredient.
IHOP’s Keto Diet Omelets
Eating low carb can get tricky sometimes. We’ve read that IHOP puts pancake batter in omelettes. Since you need to avoid pancake batter (it’s not low carb, keto or healthy!) pick an egg white omelette or ask for the omelette to be made without pancake batter instead.
If you want to make your omelets even more keto diet and low carb friendly, take out tomatoes, mushrooms and onions. We’ve counted them in, but each one of us has different needs when it comes to carbs.
If you want to keep it simple, order a regular cheese omelette with no extras.
1. Bacon Temptation Omelet (no queso sauce)
This is a simple breakfast option. Here you’ll get an omelette, bacon, cheese and tomatoes. Make sure to order it without the queso sauce since it’s not keto friendly.
Nutrition info: 650 calories; 46g fat; 54g protein; 5g total carbs; 4g net carbs
2. Big Steak Omelet (no hash browns, no salsa)
Skip the hash browns and salsa. Enjoy a breakfast omelet with steak strips, cheddar cheese, green peppers and onions, mushrooms and tomatoes.
Nutrition info: 510 calories; 30g fat; 53g protein; 10g total carbs; 7g net carbs
3. Colorado Omelet (no salsa)
Order it without salsa. Here you’ll get a lot of pot roast, cheddar cheese, bacon, ham, pork sausage and a sautéed Denver mix . It’s one of our favorite breakfast keto options at IHOP!
Nutrition info: 940 calories; 73g fat; 63g protein; 9g total carbs; 8g net carbs
4. Spicy Poblano Omelet (no poblano hollandaise)
Skip the poblano hollandaise and enjoy an omelet with avocado, chopped serrano peppers, pot roast, toasted poblano, red peppers, onion and a blend of shredded cheese.
Nutrition info: 500 calories; 31g fat; 43g protein; 13g total carbs; 7g net carbs
5. Spinach & Mushroom Omelet (no hollandaise)
Here you’ll get an omelet with sautéed mushrooms and spinach, shredded cheese, onion, tomato slices and seasoning.
Nutrition info: 490 calories; 35g fat; 35g protein; 11g total carbs; 7g net carbs
IHOP Keto Friendly Lunch & Dinner Menu Options
While you can’t eat mashed potatoes and buns on the ketogenic diet, there are a lot of keto and low carb options you can choose from.
6. T-Bone Steak & Eggs Combo (no pancakes)
Definitely a good dish for the ketogenic diet! In this combo deal you can get a 10 or 12 oz T-bone steak with your choice of eggs – scrambled, fried, hard-boiled and even poached. Don’t forget to ask for no buttermilk pancakes.
Nutrition info (10 oz, scrambled egg): 370 calories; 19g fat; 49g protein; 0g total carbs; 0g net carbs
7. Smokehouse Combo (no pancakes, no hash browns)
A great keto diet option – smoked sausage links, whipped butter and a scrambled egg. If you want more food, grab a house salad without the dressing on the side.
Nutrition info (scrambled egg): 770 calories; 70g fat; 30g protein; 5g total carbs; 5g net carbs
8. Quick 2-egg Breakfast Combo (no toast, no hash browns)
Here you’ll get to choose how you want your eggs done: scrambled, fried, hard-boiled or poached. Then, choose meat: bacon, ham, a pork sausage link, turkey bacon or a turkey sausage link. There are a lot of cool, low carb combo options at IHOP so make sure to check them out.
Nutrition info (scrambled egg, bacon): 310 calories; 25g fat; 20g protein; 2g total carbs; 2g net carbs
9. BLTA Sandwich (no sourdough)
Order it without the bread. Here you’ll get lettuce, bacon, avocado, tomato and mayonnaise. Low carb at IHOP is possible, especially with a meal like this one.
Nutrition info: 750 calories; 70g fat; 21g protein; 13g total carbs; 5g net carbs
10. Ham & Egg Melt (no sourdough)
A simple IHOP low carb option – grab it with no sourdough and enjoy ham triangles, scrambled eggs, American and Swiss cheese.
Nutrition info: 540 calories; 37g fat; 46g protein; 7g total carbs; 7g net carbs
11. Turkey Cheddar Club (no sourdough)
Ask for no bread and get this menu option with turkey breast, bacon, cheddar cheese, lettuce, tomato slices and mayonnaise.
Nutrition info: 770 calories; 62g fat; 48g protein; 5g total carbs; 4g net carbs
12. The Classic Steakburger with Bacon (no bun)
Here you’ll get a burger patty with bacon, American cheese, IHOP sauce, lettuce, pickles, red onion and tomato slices.
Nutrition info: 530 calories; 42g fat; 32g protein; 8g total carbs; 6g net carbs
13. Mega Monster Cheeseburger (no bun)
Order it without the bun. In this menu option you’ll get a burger patty, American cheese, white cheddar cheese, IHOP sauce, lettuce, pickles, red onion and sliced tomato
Nutrition info: 830 calories; 65g fat; 54g protein; 9g total carbs; 6g net carbs
14. Jalapeno Kick Steakburger (no bun)
Enjoy a burger patty, pepper jack cheese, bacon, jalapeno, serrano and onion blend with lettuce, mayonnaise and sliced tomato
Nutrition info: 760 calories; 66g fat; 35g protein; 8g total carbs; 6g net carbs
15. Big Brunch Steakburger with Avocado (no bun, no potato cake)
Order this menu item without the bun and skip on the potato cake as well. It contains a burger patty, American cheese, avocado, bacon, IHOP sauce and a fried egg.
Nutrition info: 570 calories; 44g fat; 38g protein; 6g total carbs; 5g net carbs
16. Grilled Tilapia Dinner (no medley)
They used to have a Tilapia Florentine on their menu, but reinvented it with this option. Here you’ll get grilled tilapia with some lemon and seasoning, as well as steamed broccoli. Make sure to ask for no rice and barley medley.
Nutrition info: 270 calories; 10g fat; 40g protein; 7g total carbs; 4g net carbs
17. Grilled Chicken & Veggie Salad (no dressing)
Grab a salad with grilled chicken, avocado, mushrooms, red onion and sliced tomatoes, all on a bed of iceberg lettuce mix. If you want to keep it more low carb, take out onions and tomatoes since their salad mix contains carrots and you can’t ask to take them out.
Nutrition info: 310 calories; 11g fat; 38g protein; 20g total carbs; 11g net carbs
18. House Salad (no dressing)
Here you’ll simply get an iceberg lettuce mix, red onions and sliced tomato. We recommend this one as a side salad for your dinners. However, if you’re not ordering it as a side salad, add grilled chicken or bacon.
Nutrition info: 30 calories; 0g fat; 2g protein; 7g total carbs; 5g net carbs
What to avoid at IHOP
There are a few things you will want to avoid at IHOP to stay in ketosis:
- All kinds of pancakes
- All appetizers
- All fried items
- All burrito and bowl meals
- Buttermilk Crispy Chicken
- Mac and cheese
- Spicy Chicken Ranch Sandwich
- Sirloin Steak Tips
- Onion rings
- Hash browns
- All kinds of bread and buns
- All flavored drinks
Our Final Opinion
Being on a low carb diet calls for making smart choices. If you can eat a home cooked meal, it’s best to stay away from all kinds of restaurants full of hidden ingredients in their menu options.
IHOP has a lot of high carb items on their menu, but their Interactive Nutrition Calculator is one of the best we’ve ever seen. It will help anyone who wants to have total control over what they eat.