IHOP, a long-standing breakfast and diner chain, might seem like a keto dieter's nightmare, with its menu dominated by pancakes, waffles, and syrupy delights. However, with the right knowledge and a willingness to customize, you can navigate the menu to find several satisfying and delicious low-carb meals. The key is focusing on protein sources, low-carb vegetables, and healthy fats while strictly avoiding all forms of bread, flour, and sugar.
Mastering the Keto Breakfast at IHOP
Breakfast is the most manageable meal for keto dieters at IHOP, thanks to the readily available eggs and various breakfast meats. The crucial first step, as mentioned, is managing your omelet order.
Ordering Omelets Safely
To make an IHOP omelet keto-friendly, you must request it be made with "shell eggs" or "real eggs" and no pancake batter. Without this request, you'll be consuming hidden carbohydrates. The standard omelet menu has several options that can be adapted:
- Spinach & Mushroom Omelette: Order with “shell eggs,” no pancake batter, and skip the sides of hash browns and toast. Adding extra cheese and avocado can increase the fat content.
- Colorado Omelette: Ask for it with “shell eggs,” no pancake batter, and hold the side hash browns and pancakes. This omelet contains bacon, shredded beef, pork sausage, and ham, making it very filling.
- Avocado, Bacon, and Cheese Omelette: This is a naturally keto-friendly choice, but remember to specify “shell eggs” to ensure it's made without the pancake batter.
Building Your Own Keto Plate
For a simpler option, build a custom plate with your choice of components:
- Start with two or more eggs cooked any style (scrambled, fried, over easy).
- Add a generous portion of breakfast meats like bacon strips, pork sausage links, or ham slices.
- Substitute high-carb sides with avocado slices, sautéed spinach, or extra meat.
Lunch and Dinner Strategies
IHOP isn't just for breakfast. The lunch and dinner menu also offers several options that can be modified to fit a keto diet.
Bun-less Burgers and Steaks
For a hearty meal, look to the Ultimate Steakburgers. The key modification is to order the burger without the bun and fries. You can ask for a side salad or steamed broccoli instead.
- The Classic Burger: Get a single or double patty with cheese, bacon, lettuce, tomato, onions, and pickles, served on a bed of lettuce.
- The Classic with Bacon: Same as above, just with more bacon.
- T-Bone Steak Dinner: Order the 10-ounce steak and request steamed broccoli and sautéed spinach as sides instead of mashed potatoes and gravy.
Customized Salads
Salads are a safe bet as long as you choose your toppings and dressing wisely. Avoid sugary or high-carb dressings and skip the croutons.
- House Salad: This is a simple, safe option. Order it with a low-carb dressing like ranch (check nutrition info for carbs), oil and vinegar, or a squeeze of lemon.
- Chicken & Veggie Salad: Request grilled chicken and no dressing. Add extra cheese, bacon, and avocado for more fat and flavor.
What to Avoid at IHOP
To stay in ketosis, be vigilant about which items you must skip entirely. The primary culprits are sugars and starches.
- Pancakes, Waffles, and Crepes: The restaurant's namesake items are strictly off-limits.
- Toast, Biscuits, and Hash Browns: All bread and potato-based sides must be avoided.
- Syrups and Sweet Sauces: All syrups and most sauces contain high amounts of sugar.
- Crispy/Breaded Items: Anything described as "crispy" or "fried" likely contains a high-carb breading.
- Fruit-Heavy Dishes: While some fruit is okay in moderation, most IHOP fruit toppings and sides are loaded with sugar.
Comparing a Standard vs. Keto IHOP Meal
This table illustrates the stark difference between a typical IHOP order and its keto-friendly counterpart.
| Item | Standard IHOP Meal | Keto-Friendly IHOP Meal (Customized) |
|---|---|---|
| Breakfast | 2x2x2 Breakfast: 2 Buttermilk Pancakes, 2 eggs, 2 bacon strips, 2 sausage links | Custom Breakfast: 3-4 eggs (shell eggs only), 4 bacon strips, 4 sausage links, side of avocado |
| Carbs | High (from pancakes) | Low (less than 10g net carbs) |
| Lunch/Dinner | The Classic Burger with fries | The Classic Burger (no bun), side salad with ranch or oil and vinegar |
| Hidden Carbs | Omelets contain pancake batter if not specified | Avoided by requesting “shell eggs” |
Your Keto-Friendly Drink Choices
Hydration is essential on keto. While IHOP has an expansive drink menu, your options are limited to unsweetened beverages.
- Coffee: Order black coffee or add a splash of heavy cream. Avoid flavored creamers and syrups.
- Tea: Opt for plain, unsweetened tea, either hot or iced.
- Water: The safest and most carb-free option is always water. Ask for a lemon wedge for added flavor.
- Diet Soda: While not ideal, it's a carb-free option if you need a fizzy drink. Be aware of artificial sweeteners.
Conclusion
Eating out at IHOP while on a ketogenic diet is completely feasible with the right mindset and ordering techniques. The key is to embrace customization, prioritize protein and low-carb veggies, and stay away from all obvious sources of high-carb fillers like pancakes, bread, and sugary syrups. By following these simple guidelines, you can enjoy a delicious and satisfying meal without sacrificing your dietary goals. For further information on navigating the keto diet in various settings, you can explore external resources on nutrition and dining out.
For more information on the keto diet, its benefits, and potential risks, read this guide from WebMD: How to Eat Keto at IHOP.
