A Low-Carb Guide: How to eat low carbs at IHOP?

October 13, 2025 •

4 min read

While pancakes are their signature item, a surprising fact for low-carb diners is that IHOP's scrambled eggs often contain hidden pancake batter for fluffiness, a detail that can dramatically increase carb count. This makes learning how to eat low carbs at IHOP? a matter of informed customization, not just skipping the obvious carb-heavy items.

Quick Summary

This guide provides ordering strategies for navigating the IHOP menu on a low-carb or keto diet. It outlines how to customize omelettes, select appropriate protein sides, and make smart swaps to avoid hidden carbs, allowing for satisfying meals that align with dietary goals.

Key Points

Ask for Real Eggs: Request "real eggs" for omelettes and scrambled eggs to avoid the pancake batter mix often used for fluffiness.
Build Your Own Omelette: Choose low-carb fillings like cheese, meat, and vegetables for a customized, high-protein meal.
Prioritize Protein Sides: Opt for bacon, sausage, or ham slices to add satisfying protein to your breakfast or meal.
Swap Out Starchy Sides: Replace high-carb sides like pancakes, hash browns, and toast with low-carb options such as avocado, steamed broccoli, or sautéed spinach.
Customize Salads: Order salads with grilled chicken (not crispy), hold the croutons, and choose a simple oil and vinegar dressing.
Request Bunless Burgers or Steak: Enjoy burgers without the bun or a t-bone steak for a hearty, low-carb lunch or dinner.

Mastering the Morning Meal

IHOP’s breakfast menu offers a solid foundation for a low-carb meal, provided you know the right modifications. The key is to focus on eggs and protein, while being diligent about eliminating all high-carb sides.

Omelettes: The Customization Key

Omelettes are often the star of a low-carb IHOP visit, but they come with a crucial detail. Many reports suggest IHOP's standard egg mix for omelettes contains pancake batter to make them fluffier. To ensure your meal is truly low-carb, you must specifically ask for “real eggs” or “shelled eggs” and request that no pancake batter be added.

Once that's sorted, you can build a satisfying meal:

Choose your fillings: Opt for low-carb fillings like cheese (cheddar, Swiss, American), ham, bacon, sausage, mushroom, onion, green peppers, and spinach.
Select your omelette: The Colorado Omelette is a popular choice, and when ordered with real eggs, it's a great high-protein, moderate-fat, and low-carb option. Other pre-designed options can be customized by removing starchy ingredients like hash browns.
Add extra fat: For those on a keto diet, adding avocado can significantly boost healthy fat content.

The "Build Your Own" Egg Plate

For the simplest and most controlled low-carb meal, build your own plate from the a la carte menu. This method gives you complete control over your macros.

Here’s how to build your ideal low-carb breakfast:

Eggs your way: Order two or three eggs cooked to your preference (scrambled, fried, over easy, etc.), and remember to specify "real eggs".
Pick your protein: IHOP offers several excellent low-carb protein options:
- Bacon strips
- Sausage links or patties
- Ham slices
- Turkey bacon strips
- Beef or turkey sausage links (where available)
Hold the carbs: Decline the pancakes, toast, and hash browns that typically accompany these combos.

Lunch and Dinner Low-Carb Options

IHOP is more than just a breakfast spot, and its lunch and dinner menus also hold low-carb potential if approached correctly.

The Salad Strategy

When ordering a salad, it is crucial to avoid hidden sugars and carbs often found in dressings and toppings. Always ask for grilled chicken instead of crispy chicken, as the latter contains high-carb breading.

House Salad: The House Salad is a safe base. Ask for oil and vinegar or another vinaigrette, served on the side. Hold the croutons.
Chicken & Veggie Salad: With grilled chicken, hold any corn or other starchy vegetables, and avoid creamy or sweet dressings.
Grilled Chicken Caesar: Order without croutons and use a low-carb dressing like an oil-based vinaigrette instead of the creamy Caesar.

Bunless Burgers and Steak

For a savory, protein-focused meal, the burger and steak options are excellent. Order a cheeseburger or the T-bone steak without the bun and with no special sauces or gravies. You can ask for a side of steamed broccoli or sautéed spinach to replace the standard fries or mashed potatoes.

Side Dishes: Swaps and Selections

Swapping out high-carb sides for healthier alternatives is a fundamental part of ordering low-carb at IHOP.

Recommended Low-Carb Sides:
- Bacon
- Sausage links or patties
- Ham slice
- Avocado slices
- Side of steamed broccoli
- Side of sautéed spinach
What to Avoid:
- Pancakes
- Waffles
- French Toast
- Hash Browns
- Toast, biscuits, and tortillas
- Mashed Potatoes
- Crispy, breaded items like fried chicken strips
- Sugar-filled syrups and fruit toppings

Comparison Table: High-Carb vs. Low-Carb IHOP


Item	High-Carb Order	Low-Carb Order	Key Modifications	Estimated Carbs
Omelette	Country Omelette with pancakes and hash browns	Custom Omelette with real eggs, cheese, spinach, mushrooms, ham, and a side of bacon	Request "real eggs," swap pancakes and hash browns for bacon	~10-15g
Combo	2x2x2 Combo with pancakes and hash browns	Two eggs (real), two bacon strips, two sausage links, no pancakes, no hash browns	Omit pancakes and hash browns	~5g
Entree	Cheeseburger with bun and fries	Cheeseburger patty (no bun) with sautéed spinach	Remove bun, sub fries for spinach	~10-15g
Salad	Crispy Chicken Salad with sweet dressing and croutons	Chopped Chicken Salad with grilled chicken, avocado, and oil & vinegar dressing	Request grilled chicken, no croutons, and choose a simple dressing	~15-20g

Beverage and Condiment Cautions

Just as important as the food are the drinks and condiments. Water, black coffee, and unsweetened iced tea are your safest bets. Avoid sodas, fruit juices, and any sugary coffee drinks. For condiments, skip sugary syrups and ketchup. Stick to salt, pepper, mustard, and ask for real butter instead of margarine if possible.

Conclusion

Eating low-carb at IHOP is surprisingly manageable with a strategic approach. By focusing on customizable egg dishes, protein-rich sides, and smart salad choices, you can easily create a fulfilling meal that fits your dietary goals. The most important tips are to always request "real eggs" for your omelettes and to actively substitute high-carb items like pancakes, toast, and hash browns for low-carb alternatives. With these tips, a trip to IHOP doesn't have to mean breaking your diet. For the most accurate nutritional information, check IHOP's official nutritional calculator on their website.

Frequently Asked Questions

Yes, it is highly recommended. According to diner experiences and nutrition hacks, IHOP often uses pancake batter in its omelette mix to make them fluffier. Asking for "real eggs" ensures your meal is free from this hidden source of carbs.

The best low-carb side dishes include bacon, sausage links or patties, ham slices, and avocado slices. You can also ask for sautéed spinach or steamed broccoli as a vegetable side.

Yes, you can order a burger by asking for it without the bun. You can also request a low-carb side, such as steamed broccoli or a house salad with oil and vinegar dressing, to replace the fries.

You should avoid sugary drinks like sodas, fruit juices, and sweetened coffees or teas. Your best beverage choices are water, unsweetened iced tea, or black coffee.

Order a combo like the 2x2x2 but ask to hold the pancakes and hash browns. Instead, request extra eggs, bacon, or sausage to keep your meal satisfying and low-carb.

Many of IHOP's standard dressings, especially creamy or sweet ones, are high in carbs. For a low-carb option, ask for oil and vinegar on the side.

Yes, the most notable hidden carb source is the pancake batter potentially mixed into scrambled eggs and omelettes. Additionally, breaded items like crispy chicken have high carb counts and should be avoided.