Does IHOP Have Any Healthy Pancakes?

According to the Center for Science in the Public Interest, some of IHOP's dessert-like pancakes can contain over 1,300 calories and 100 grams of sugar, but does IHOP have any healthy pancakes? The answer is yes, though they require mindful ordering and a focus on specific menu items.

Quick Summary

IHOP does offer healthier pancake options, such as the Protein Power Pancakes, which provide a better nutritional profile than many sugary specialty stacks. Smart choices involve customizing orders, adding protein, and controlling syrup portions to create a more balanced and satisfying breakfast. Many standard pancake meals, however, are high in calories, sugar, and sodium.

Key Points

• Healthiest Pancake Option: The Protein Power Pancakes offer the best nutritional profile at IHOP, with higher protein and added whole grains compared to regular buttermilk pancakes.

• Specialty Pancakes: Many specialty pancakes at IHOP are equivalent to a dessert, containing very high levels of calories and sugar.

• Customize Your Order: You can make pancakes healthier by asking for fresh fruit instead of sweet toppings, using sugar-free syrup, and splitting a larger stack.

• Consider Alternatives: For a healthier meal overall, opt for egg-white omelets with vegetables, turkey bacon, and a side of fresh fruit instead of pancakes.

• Portion Control is Key: Even with healthier options, managing your portion size is important. Ordering smaller stacks or sharing can help reduce calorie intake.

• Side Swaps: A simple request to substitute hash browns or butter for fresh fruit can significantly improve the healthiness of your meal.

IHOP's Healthiest Pancake Option: Protein Power Pancakes

For those who want pancakes and a healthier nutritional profile, IHOP's Protein Power Pancakes are the best choice. Unlike the standard buttermilk stack made primarily from refined flour, these pancakes incorporate whole grain rolled oats, wheat, and chia seeds to boost fiber and protein content. A full stack of four comes with significantly more protein than the classic buttermilk pancakes, helping you feel fuller for longer.

To make this meal even healthier, consider the following customizations:

• Hold the whipped butter: Request that the butter not be added to your stack to reduce unnecessary saturated fat and calories.
• Add fresh fruit: Instead of high-sugar toppings, ask for a side of fresh fruit to add natural sweetness, vitamins, and extra fiber.
• Manage syrup: Opt for a sugar-free syrup or use just a small amount of regular maple syrup to control the added sugar.
• Pair with lean protein: A side of egg whites or turkey bacon can balance the carbs from the pancakes and increase the overall protein content of your meal.

Comparing Pancake Nutritional Values at IHOP

Understanding the nutritional differences between pancake options is crucial for making a healthy choice. Here is a comparison of the Protein Power Pancakes versus a standard buttermilk stack and a more indulgent specialty stack.

Pancake Type	Serving Size	Calories (approx.)	Protein (approx.)	Sugar (approx.)
Protein Power Pancakes	Full Stack (4)	590 (without toppings)	37g	19g
Original Buttermilk Pancakes	Full Stack (5)	740 (with whipped butter)	21g	19g
Original Buttermilk Pancakes	Short Stack (3)	450 (with whipped butter)	13g	11g
Oreo Cheesecake Pancakes	Full Stack (4)	1,280	22g	49g

As the table shows, the Protein Power Pancakes offer the best protein-to-calorie ratio, while specialty pancakes can turn a breakfast into a calorie-laden dessert.

Healthier Breakfast Alternatives to Pancakes at IHOP

If you want to skip pancakes entirely for a healthier meal, IHOP's menu has several other nutritious choices.

• Veggie Egg White Omelet: This omelet is packed with protein and vegetables like sautéed mushrooms, spinach, and roasted tomatoes. Request a side of fresh fruit instead of pancakes or hash browns to complete the meal.
• Simple & Fit Breakfast: This combination features scrambled egg whites, turkey bacon, and fresh fruit for a balanced meal under 400 calories. It's a great choice for those watching their calorie and saturated fat intake.
• Build Your Own Omelette: For maximum control, a build-your-own omelette allows you to load up on vegetables, add lean protein, and opt for egg whites. Just be mindful of high-calorie fillings and cheese additions.

Customizing Your Order for Optimal Health

Even with less-than-ideal menu items, strategic customization can significantly improve the health of your IHOP meal. Here are some key strategies:

• Go halfsies: If you can't resist the signature pancakes, order a 2x2x2 combo, which includes two pancakes, two eggs, and two pieces of bacon. You get to enjoy the flavor with better portion control.
• Split the meal: The Protein Power Pancake stack is large, with four pancakes. Consider sharing it with a dining partner or taking half home for another meal to manage your intake.
• Ask for substitutions: Many combo meals come with unhealthy sides like hash browns. Asking to substitute these for a side of fresh fruit is a simple yet impactful swap.
• Request modifications: Ask for your eggs to be prepared with less oil or butter. This small request can shave off unnecessary calories and fat.

Conclusion: Making Smarter Choices at IHOP

While many of IHOP's standard and specialty pancakes are high in calories, sugar, and fat, it is absolutely possible to find a healthy pancake option. The Protein Power Pancakes are the standout choice, offering a better nutritional profile thanks to the addition of whole grains and protein. Even beyond the pancake menu, there are several healthy breakfast alternatives and smart customization strategies that allow you to enjoy a satisfying and nutritious meal at IHOP. By being a conscious consumer and paying attention to nutritional information, you can make informed decisions that align with your health goals without sacrificing the experience of dining out.

For more nutritional information on IHOP's menu items, visit their official website or nutrition calculator.

Frequently Asked Questions

Which IHOP pancakes are the most protein-packed?

The Protein Power Pancakes are the most protein-packed option, providing 37 grams of protein in a full stack of four, nearly double the amount in the Original Buttermilk Pancakes.

How can I reduce the calories in my IHOP pancakes?

To reduce calories, order a short stack instead of a full one, ask for whipped butter to be left off, and use sugar-free syrup or minimal regular syrup. Pairing them with a protein side like eggs can also increase satisfaction.

Are IHOP's pancakes high in sugar?

Yes, many of IHOP's pancake options are very high in sugar, especially the specialty flavors with extra toppings and fillings. For example, the Coffee Cake Pancakes contain over 100 grams of total sugar.

What are some non-pancake healthy breakfast options at IHOP?

Excellent non-pancake options include the Veggie Egg White Omelet with fresh fruit, the Simple & Fit Breakfast combo, or building your own omelet with plenty of vegetables.

Can I get whole-grain pancakes at IHOP?

IHOP's Protein Power Pancakes are made with whole grain rolled oats, wheat, and corn, making them the closest option to a traditional whole-grain pancake. Some stores also have multigrain pancakes.

What is the calorie difference between a short stack and a full stack of IHOP pancakes?

The difference is substantial. A short stack (3 pancakes) of Original Buttermilk pancakes with whipped butter is around 450 calories, while a full stack (5 pancakes) is about 740 calories, not including syrup.

How can I avoid a sugar crash after eating IHOP pancakes?

To avoid a sugar crash, opt for the Protein Power Pancakes to get more sustained energy from protein and fiber. Pair a small portion of pancakes with a side of lean protein like eggs to better balance your blood sugar.