Low Carb IHOP Options for Keto Dieters

Interesting trivia tidbit: fifty years ago and by total coincidence, IHOP opened up right across the street from the first Bob’s Big Boy in Touluca Lake, California. Must be something in the water?

ihop logo low carb food options

The International House of Pancakes serves up breakfast all day long at reasonable prices in all 50 states and many countries around the world. Their coffee was rated #1 by Zagat and the chain has also been named in the top-10 for kid-friendly restaurants, so you may well find yourself heading there to eat at some time or other. But fear not the Rooty Tooty Pancake. Seeing as they serve over 214 million eggs and 32 million pounds of bacon, sausage, and ham each year, you can eat here and still stick to your keto diet.

Since it’s always a good idea to plan ahead when eating out, check out their online nutrition information and use this guide to help you make the best choices.

what to eat ketogenic diet breakfast ihop

Keto-Friendly Breakfast at IHOP

Any place that serves breakfast food will be a winner for keto. The pancakes are obviously out but with so many other things to choose from, you won’t miss them.

Eggs, any way, 2 (1 net carb) Scrambled, fried, poached, hard or soft boiled, eggs satisfy without adding much to your carb count. (8-17g fat based on preparation, 11-15g protein)

Bacon, 2 strips (1 net carb, 6g fat, 7g protein)

Sausage, 2 links (1 net carb, 17g fat, 6g protein)

The omelets have some added sugar so you’re better off ordering eggs straight up and getting sides of avocado (1 net carb), bacon (1 net carb), cheese (1-2 net carbs), or vegetables (1-2 net carbs).

Lunch and Dinner at IHOP for Ketogenic Dieters

You probably would never guess a pancake restaurant would serve over 5 million pounds of steak in a year, so if you’re not in the mood for breakfast food, IHOP still has you covered. The menu is extensive. The thing to do will be to use common sense: avoid carb-y picks like breading, potatoes, and corn. Carb counts not available on modified items.

Low Carb Burgers at IHOP

Burgers without the bun are always safe for keto. Pass on burgers that obviously have a lot of added carbs, like the one with onion rings on it. But an extra patty (or 2), cheese, bacon, lettuce, pickles, tomato slices or mushrooms will all be low in carbs.

Keto-Compatible IHOP Sandwiches

The bread needs to go, but the fillings: steak, turkey, bacon, cheese, lettuce, tomato slices, or avocado are all acceptablylow-carb. When in doubt, ask about breading, and to have any sauces on the side.

entrees low carb keto diet ihop tilapia

Entrées at IHOP for Low Carb Diets

A plain piece of meat like steak or pork chops is a safe bet for keto.

Tilapia Florentine – You could request to replace the mashed potatoes with extra spinach and the keto-friendly Alfredo sauce.

Sirloin Steak Tips – The sides of corn and potatoes aren’t keto so ask to switch those out with something green. The onions aren’t ideal either and you can pick them out, but there aren’t going to be enough to kill your keto.

low carb keto compatible salad ihop

Keto-Friendly Salads at IHOP

Always a great way to add fiber and micronutrients to your meal.

Cobb Salad with Grilled Chicken (13 net carbs) Ingredients are keto-friendly but this salad weighs in at over 1000 calories. (85g fat, 67g protein)

Grilled Chicken & Veggie Salad – Ask for a keto-compatible dressing on the side because the honey balsamic it comes with is too carb-y.

House Salad (3 net carbs, 0g fat, 2g protein)

Low Carb Salad Dressings at IHOP

IHOP’s dressings are sugary so use sparingly.

  • Reduced-Fat Italian (1 net carb) Normally, we keto eaters don’t go for light dressing, but this one’s the best of the bunch. (1g fat, 0g protein)
  • Blue Cheese (3 net carbs, 29g fat, 1g protein)
  • Buttermilk Ranch (4 net carbs, 27g fat, 1g protein)

The Creamy Caesar comes in a little high at 5 net carbs.

ihop low carb keto friendly sides turkey bacon

Ketogenic Diet-Compatible Sides at IHOP

  • Turkey Bacon Strips, 4 (1 net carb, 10g fat, 10g protein)
  • Turkey Sausage Links, 4 (1 net carb, 13g fat, 17g protein)
  • Cottage Cheese (2 net carbs, 2.5g fat, 5g protein)
  • Spam, 2 slices (2 net carbs, 16g fat, 7g protein)
  • Ham Steak (3 net carbs, 3g fat, 25g protein)

ketogenic diet low carb ihop drinks coffee

What to Drink at IHOP on a Low Carb Diet

Black coffee, tea, unsweetened iced tea, SoBe® Life Water, regular water, or diet soda if you can’t resist. IHOP serves both Coke and Pepsi products.

In Conclusion

Even a pancake house can’t stop you from succeeding with your keto diet. Always remember that fast food is high in calorie and does not contain the highest-quality ingredients and should not be a regular feature in any healthy diet.

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