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IHOP Low Carb Menu: Top 14 Keto Options for 2023! [PLUS 5 Tips]

What can I eat keto at IHOP?

Even if you’re on the low-carb diet or ketogenic diet, you won’t have problems eating at IHOP as there are plenty of keto IHOP dishes that you can try.

Here are some ideas:

  • Bunless burgers
  • Breadless sandwiches
  • Meat entrees
  • Veggie salads
  • IHOP Low carb salad dressings
  • IHOP Low carb keto sides (Turkey bacon strips, spam slices, turkey sausage links, cottage cheese, and ham steak)
  • OHOP Low carb drinks (unsweetened iced tea, black coffee, hot tea, plain water, diet soda, and Sobe Life water)

We are sure you’ll agree with us when we say that IHOP’s omelets are some of the best omelet dishes that we can ever try.

If you’re on the ketogenic diet, you’re just in luck, as omelets are known to be low-carb and keto-friendly. 

Or is it?

This is not the case with IHOP’s omelets.

Based on IHOP’s nutrition guide, most of their omelets contain 15 grams and above.

Why is this so? This is because of their secret ingredient.

As it turns out, IHOP adds pancake batter to their omelets to make the eggs fluffier, tastier, and more filling! (*)

Does this mean there’s nothing safe for keto dieters to eat at IHOP? Are IHOP Keto options even possible?

Of course, not!

Eating low carb at IHOP is still possible, just like in Sonic. Let us show you how.

We’ll also share the secret on how to keep their omelet low carbs, so keep on reading.

Introduction to IHOP and the Keto Diet

When it comes to American breakfast chains, IHOP (International House of Pancakes) stands out as a beloved classic. Renowned for their mouthwatering pancakes, IHOP has become a go-to destination for breakfast enthusiasts. On the other hand, the keto diet has been gaining popularity for its potential health benefits and weight loss results.

Understanding the Keto Diet

Before we dive into IHOP’s keto options, let’s briefly explore the fundamentals of the keto diet. The ketogenic diet, or keto for short, is a low-carb, high-fat diet that encourages the body to enter a state of ketosis. In this metabolic state, the body burns fat for fuel instead of carbohydrates, leading to increased fat loss and improved energy levels.

The keto diet’s benefits extend beyond weight loss. It has shown promise in managing blood sugar levels, enhancing mental clarity, and even supporting certain medical conditions like epilepsy.

IHOP’s Approach to Keto

Recognizing the growing interest in the keto lifestyle, IHOP has embraced the trend and introduced a range of keto-friendly menu options. They understand that dietary preferences and restrictions can vary, and their goal is to cater to a diverse clientele.

IHOP’s keto-friendly menu features a variety of dishes that adhere to the principles of the ketogenic diet. From omelets to pancakes, they’ve got you covered.

Exploring Other Keto-Friendly Options at IHOP

Now that we’ve gotten the basics down pat, it’s about time that we explore what are the IHOP low-carb meals that you can order.

Here they are.

1. Mega Monster Cheeseburger

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Believe it or not, the Mega Monster Cheeseburger is actually a great IHOP low-carb option.

The reason is it contains 2 pieces of Angus burger patties, White Cheddar and American cheese slices, lettuce, red onion, pickles, tomato, IHOP signature sauce, and burger bun.

The meat patties and cheese will give you the protein and fats you need, while the veggies will provide you good amounts of fiber.

However, the buns and sauce are not recommended for the keto diet. Because of this, you should order the Mega Monster Cheeseburger without the sauce and the bun.

You can get

  • 760 calories
  • 59g fat
  • 54g protein
  • 2g fiber
  • 3g net carbs from a single order without the bun and sauce.

2. Turkey, Bacon, and Avocado Wrap

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This is one of the best IHOP low-carb options that you can enjoy as it contains turkey ham slices, bacon strips, and avocado slices.

Aside from the fact that they are known for having some of the freshest avocadoes, this fruit is also a good source of healthy fats, which will surely benefit your keto diet.

The wrap also has tomatoes, onion rings, lettuce, flour tortilla, and ranch dressing.

Again, the ranch sauce and the flour tortilla will boost the meal’s carbohydrate content, so you may want to hold those when ordering.

Without the two, and order of Turkey, Bacon, and Avocado Wrap will give you

  • 460 calories
  • 32g fat
  • 35g protein
  • 5g fiber
  • 5g net carbs

Pro Tip: If you want to boost the meal’s fiber content, you can also try asking for extra lettuce and use it to wrap the filling in place of the tortilla flour.

3. Classic Steak burger with Bacon

You can surely go with a classic, like this classic steakburger with bacon from IHOP. 

According to the restaurant, they use all-natural, 100% USDA Choice Black Angus beef for creating their new burger patty, hence the name steakburger.

It’s then topped with bacon slices, pickles, onions, lettuce, tomatoes, American cheese, the trademark IHOP sauce, and burger bun.

Same with all the other burgers, the problem lies on the bun. To make this one of the IHOP low-carb options, we recommend ditching both the bun and the sauce.

You can get

  • 460 calories
  • 34g fat
  • 33g protein
  • 2g fiber
  • 3g net carbs when you do that

4. Bacon, Avocado, and Cheese Omelet

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This omelet features avocado slices, diced bacon, shredded American cheese, and their signature egg mix.

An order of this ihop’s omelet will give you

  • 870 calories
  • 69g fat
  • 52g protein
  • 5g fiber
  • 9g net carbs

Yes, the carbohydrate content is high because their egg mix contains pancake batter. To turn this into one of the IHOP low-carb options, ask the waiter to use fresh eggs on your omelet.

Another suggestion is to steer clear of any of the starchy side dishes that usually come with this—pancake, toasts, biscuits, or hash browns.

5. Chicken Clubhouse Super Stacker

Chicken Clubhouse is a very filling sandwich made up of grilled chicken breast, diced bacon, green pepper, mayo, lettuce, onion, tomato, cheese, ranch dressing, and burger bun. This usually comes with fries.

This meal will give you

  • 840 calories
  • 65g fat
  • 50g protein
  • 6g fiber
  • 8g net carbs

The carbohydrate content is already low enough, but if you want to keep it as keto compliant as possible, you can even ask them to remove the tomato, ranch dressing, onion, and green pepper.

You can also boost its fiber content by asking for a side salad instead of fries.

6. Chicken and Spinach Salad

This salad features bacon strips, hardboiled eggs, tomato, grilled chicken strips, cheddar cheese, and spinach. It’s also drizzled with balsamic vinaigrette.

This can already be considered an IHOP keto dish even without tweaks, as it can give you

  • 600 calories
  • 35g fats
  • 38g protein
  • 9g fiber
  • 29g net carbs

However, you can still reduce its sugar content by holding the balsamic vinaigrette. You can use lemon and vinegar for your dressing instead.

7. 10-Ounce T-Bone Steak

One of the best low-carb options that you have is the 10-ounce T-bone steak. This meal comes with high-quality T-bone steak and two sides.

We recommend going for a house side salad (which comes with ranch dressing) and steamed broccoli.

If you stick to the T-bone steak and the low carb options, you can get

  • 610 calories
  • 38g fat
  • 54g protein
  • 5g fiber
  • 9g net carbs

To lower the carbohydrate content to 3g, we recommend that you hold the ranch dressing.

8. Chicken Cobb Salad

The Chicken Cobb Salad features hardboiled egg, grilled chicken breast, diced bacon, shredded Cheddar Cheese, tomato slices, and ranch dressing on a bed of Romaine Lettuce.

While the Cobb Salad may seem like a light meal, you’ll be surprised to know that this contains

  • 1080 calories
  • 81g fat
  • 70g protein
  • 6g fiber
  • 12g of net carbs

To lower the carbohydrates to around 6g, we recommend ditching the ranch dressing and tomatoes.

9. Big Steak Omelet

This omelet includes steak strips, shredded cheese, green pepper, onions, salsa, tomatoes, mushrooms, and their egg mix.

A serving of this will give you

  • 870 calories
  • 60g fat
  • 65g protein
  • 4g fiber
  • 16g net carbs

You can bring its carb count down to 8g by asking them to use fresh eggs and ditching the salsa, tomatoes, and green peppers.

10. Build Your Own Omelet

If you stick to ham, cheese, sausage, and avocado slices, you will build your omelet offerings to suit your keto diet. But once again, ask them to use fresh eggs to eliminate the pancake batter.

11. Eggs, Any Way

As a breakfast place, IHOP offers eggs, and you can order them in any way you like—scrambled, poached, boiled, or fried. Two eggs contain around 1 net carb.

12. House Salad

Their house salad contains 3g net carbs and 2g protein– perfect for the keto diet.

13. Sirloin Steak Tips

If you’re craving something meaty, IHOP’s sirloin steak tips is an excellent option for you. The steak tips come with grilled mushrooms and onions, which matches the grilled steak tips well.

This satisfying meal will give you

  • 440 calories
  • 243g fat
  • 38g protein
  • 2g fiber
  • 19g net carbs

We recommend switching the sides to greens so you can lower the meal’s carb count.

14. Tilapia Florentine

This meal comes with two grilled Tilapia fillet which is light yet flavorful. It usually comes with two sides.

We recommend that you go for two servings of steamed fresh broccoli and a side house salad so you can stay in keto and increase your fiber consumption at the same time.

On its own, the grilled tilapia has

  • 240 calories
  • 10g fat
  • 38g protein
  • 2g net carbs

The two servings of broccoli and side salad will add around 80 calories to your meal.

5 Tips for Staying Keto at IHOP

Here are some tips on how to make sure that you’re eating low carb at IHOP:

1. Plan in advance.

It would be best if you did your research before going to IHOP. In this way, you’re already aware of what the keto-friendly options are. 

But since you’re already here, you do not have to look further.

We will recommend a list of all the keto-friendly entrees, drinks, add-ons, and other extras.

Keep them on your phone or stick the notes on your fridge so you can easily refer to such information when placing your order.

2. Use IHOP’s Nutritional Calculator.

When eating out, you must check the dish’s macros to ensure that it’s keto-friendly. Luckily, they have made it easier for you through their Nutrition Calculator that you can find on their website. (*)

In its interface, you can choose which IHOP meal you want to order, how you want to customize it.

Then, you’ll be provided with the personalized meal’s nutrition facts which include the total fats, net carbs, protein, and calorie content.

3. Ask for fresh eggs – The secret to low-carb keto omelets

Can you still eat IHOP’s omelets even if they contain batter mix?

Well, here’s the secret to making IHOP’s omelets keto-friendly—ask for fresh eggs!

They usually use their egg mix (the one that contains pancake batter) when making omelets to eliminate the pancake batter issue if you ask them to use fresh eggs instead.

And if you want to keep it low carb and low fat, you can even ask them to use egg whites only.

Make sure to ask for these tweaks nicely, of course!

4. Stick with low-carb salad dressings

The most popular IHOP low-carb options are their salads. However, please be informed that some of their salad dressings contain too much carb.

Our recommendation is to replace the usual salad dressings with an IHOP low-carb dressing.

The only option that you have is the reduced-fat Italian salad dressing (1g net carbs and 1g fat). You can also choose to go with their blue cheese dressing (3g net carbs and 29g fats).

While this is not the best IHOP low-carb option that you have, it can still be keto compliant when consumed sparingly.

As much as possible, avoid their buttermilk ranch dressing (4g net carbs and 27g fats) and creamy Caesar dressing (5g net carbs).

5. Hold the bread or buns.

You’ll indeed be tempted to order IHOP’s burgers or sandwiches.

However, the carbohydrate content of their slices of bread might get in the way of your ketogenic diet.

The best option here is to hold the buns and breads, and you can certainly significantly reduce the meal’s carbohydrate content.

Foods You Should Avoid at IHOP Menu on Keto

Even though the restaurant allows their customers to request customizations on their meals, some menu items will require lots of tweaks before they can become low-carb options.

Unfortunately, these are no longer worth the customization

  • Pancakes, waffles, and French toast
  • Buttermilk Crispy Chicken
  • Corned beef hash
  • Quesadillas
  • Grilled Cheese Sandwich
  • Biscuits and Gravy
  • Crispy Chicken
  • Fries
  • Mac and Cheese
  • Crispy Fish
  • All flavored and sweetened drinks—sodas, fruit juices, and shakes
  • Hash Browns

Final Words

The International House of Pancakes is known for pancakes, waffles, hash browns, and other breakfast dishes.

While their popular dishes are not suitable for the keto diet, they offer lots of low-carb options to suit the keto requirements.

The next time you visit them, please don’t forget to keep these low-carb, ihop keto options in mind.

Moreover, you may also want to check out some of the fast-food restaurants that you can order while on keto diet.

Don’t forget to check other keto-friendly restaurants near you for more low-carb options.


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