IHOP stands for the International House of Pancakes. Based on the name alone, keto at IHOP doesn’t sound very promising. Don’t worry, we’ve got some great low carb IHOP options that will help you stay in ketosis.
IHOP offers a lot of meat and fresh eggs-based dishes that are suitable for low-carb dieters. They also have steakburgers, chicken sandwiches, and salads that can be custom ordered.
If you’re unsure about your order, you can use the nutrition calculator to make sure you keep the carbs low. However, we’ve made it easy with instructions on how to order low carb at IHOP below.
Note: When ordering keto options at IHOP, make sure you exclude the bun, sauce, flour tortillas, hashbrowns, pancakes, fries, or other high-carb sides that might accompany the meal.
Big Brunch Steakburger With Avo
This burger comes with a beef patty, avocado, American cheese, bacon, potato cakes, IHOP sauce, and a fried egg.
You’ll need to give the potato cakes and bread a skip on a ketogenic diet. Even if you only eat a low carb diet and not strictly keto, ditch the bread and potatoes!
Without the starchy items, your meal will contain:
- 760 calories
- 59g fat
- 5g carbs (3g net carbs)
- 2g fiber
- 54g protein
How to order: ask for a Mega Monster Cheeseburger without the sauce or bun. You can also hold the pickles and tomato to further reduce your carbs. Get this with a side salad and skip the fries.
Mega Monster Cheeseburger
A Mega Monster Cheeseburger with a beef patty, lettuce, pickles, red onions, tomato, and cheese without the sauce and bun contains:
- 760 calories
- 59g fat
- 5g carbs (3 grams net carbs)
- 2g fiber
- 54g protein
How to order: ask for a Mega Monster Cheeseburger without the sauce or bun. You can also hold the pickles and tomato to further reduce your carbs. Get this with a side salad and skip the fries.
Classic Steakburger with Bacon
A Classic Steakburger with lettuce, pickles, onions, American cheese, and bacon minus the bun and sauce contains:
- 460 calories
- 34g fat
- 5g carbs (3 grams net carbs)
- 2g fiber
- 33g protein
How to order: ask for a Classic Steakburger with bacon minus the sauce and bun. Request a side salad instead of fries as your side dish.
Turkey, Bacon and Avocado Wrap
A turkey, bacon, and avocado wrap without the flour tortilla contains:
- 460 calories
- 32g fat
- 10g carbs (5 grams net carbs)
- 5g fiber
- 35g protein
This sandwich comes with lettuce, tomato, onion rings, and ranch dressing. You can reduce the net carbs to 2 grams by asking for no ranch.
How to order: ask for a turkey, bacon, and avocado wrap without the tortilla shell. Order this sandwich with a side salad instead of fries.
Chicken and Spinach Salad
A chicken and spinach salad contains bacon, hardboiled fresh eggs, spinach, tomato, chicken and cheddar cheese. If you hold the dressing, it has:
- 690 calories
- 42g fat
- 12g carbs (7g net carbs)
- 5g fiber
- 69g protein
How to order: ask for a chicken and spinach salad without the dressing. You can also ask if they have olive oil and lemon or vinegar.
Chicken Clubhouse Super Stacker
The chicken clubhouse super stacker with chicken breast, diced bacon, ranch dressing, green pepper, lettuce, mayo, tomato, onion, avocado slices and cheese without the bun contains:
- 840 calories
- 65g fat
- 14g carbs (8g net carbs
- 6g fiber
- 50g protein
You can reduce the carbs even more by asking for no green pepper, onion, tomato, or ranch dressing. This will reduce your carbs to 4 grams of net carbs.
How to order: ask for a chicken clubhouse super stacker without the bun. Order a side salad and hold the fries.
Bacon Temptation Omelet
Here you’ll get an omelet filled with bacon, cheese, and tomatoes. Order it without the queso sauce as it’s not suitable for a keto diet.
- 650 calories
- 46g fat
- 54g protein
- 5g total carbs (4g net carbs)
Be sure to hold any starchy side dishes like hash browns, pancakes, toast, or biscuits. IHOP’s omelets also have pancake batter in them. Make sure you ask for your omelet without pancake batter for even lower carbs.
How to order: ask for a Bacon Temptation Omelet (without pancake batter or queso). Skip any side dishes.
10 Ounce T-bone Steak with House Salad and Steamed Broccoli
IHOP offers 10 ounce and 12 ounce T-bone steaks. The steak comes with your choice of two sides.
A 10 ounce T-bone steak with a house salad with ranch dressing and a side of steamed broccoli contains:
- 610 calories
- 38g fat
- 14g carbs (9g net carbs)
- 5g fiber
- 54g protein
You can further reduce your carbs by asking for no dressing on your veggie salad. This will reduce your net carbs to 5 grams. If you stick with just the steak and salad (no dressing), it will bring your net carbs to 3 grams.
How to order: ask for a 10 ounce T-bone steak with a side salad with or without ranch dressing and steamed broccoli.
Build Your Own Omelet
IHOP allows you to make your own omelet. If you get one with American cheese, avocado, bacon, ham, and sausage, it will contain:
- 900 calories
- 72 grams of fat
- 15 grams of carbs (10 grams net carbs)
- 5 grams of fiber
- 49 grams of protein
How to order: ask for a build-your-own omelet(without pancake batter) with American cheese, avocado, bacon, ham and sausage. Be sure NOT to get a side dish, such as pancakes, toast, or hashbrowns.
Cobb Salad
A cobb salad that contains diced bacon, a hardboiled egg, Romaine lettuce, sliced tomato, grilled chicken, shredded cheddar cheese, and ranch dressing contains:
- 1080 calories
- 81 grams of fat
- 18 grams of carbs (12 grams of net carbs)
- 6 grams of fiber
- 70 grams of protein
If you eat keto, you can further reduce the carbs by omitting the tomato and ranch dressing. This will lower your net carbs to 6 grams.
How to order: ask for a Cobb salad as is or hold the tomatoes and ranch dressing (ask for oil and vinegar instead) to keep the carbs down.
T-Bone Steak & Eggs (no pancakes)
Here you can choose from a 10 or 12 oz T-bone steak and eggs of your choice. We recommend poached, hard-boiled, or poached. If you ask for scrambled eggs just check that they don’t use any batter in egg mix.
Without any pancakes or other sides, your meal will contain:
- 370 calories (10 oz size)
- 19g fat
- 49g protein
- 0g total carbs
How to order: ask for a T-Bone Steak and Eggs meal without pancakes.
Conclusion
IHOP is a chain restaurant that specializes in pancakes. However, you can get an omelette without pancake batter, a burger, or a salad if you’re eating low carb.
Despite the delicious pictures on the IHOP menu, stay away from hashbrowns, pancakes, toast, fruit juices and fries, which are often served as side dishes. Stick with a house salad with ranch or steamed broccoli instead.
Don’t forget to check other keto-friendly restaurants near you for more low-carb options.
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