Understanding the Protein in IHOP's Pancakes
While IHOP is famous for its fluffy, carbohydrate-rich pancakes, the protein content varies significantly depending on the menu item. For most diners, the Original Buttermilk Pancakes are the classic choice, but those looking for a protein boost will find a much more robust option in the Protein Power Pancakes. Evaluating these options helps customers make informed dietary choices, especially for those tracking macronutrients or seeking a more satiating breakfast.
Original Buttermilk Pancakes
A full stack of IHOP's classic Original Buttermilk Pancakes is surprisingly low in protein relative to its carbohydrate and fat content. According to nutritional data, a stack of five Original Buttermilk Pancakes contains approximately 21 grams of protein. While this is not insignificant, it's also accompanied by a high number of calories and carbohydrates, making it a less balanced choice for a truly high-protein meal. The protein comes primarily from the eggs and milk used in the batter, but the ratio is heavily skewed towards carbohydrates.
Protein Power Pancakes
For those specifically targeting a high-protein diet, IHOP's Protein Power Pancakes are the clear winner. This specialized version is engineered to pack a more significant protein punch. A stack of four Protein Power Pancakes contains an impressive 37 grams of protein. This is achieved by incorporating ingredients like whole grain rolled oats, barley, rye, chia, and flaxseeds directly into the batter. These whole grains and seeds, combined with whey protein, transform the dish from a simple carb load into a more nutritionally balanced meal. For context, a two-pancake serving still provides a substantial 18 grams of protein.
Increasing Your Pancake Protein Intake at IHOP
If you prefer the taste of the traditional buttermilk pancakes but want to increase your protein, you have several options by adding high-protein sides. These additions can transform a regular meal into a more balanced, muscle-building breakfast. High-protein side choices include:
- Eggs: A serving of two eggs can add an extra 12 to 14 grams of protein to your meal. IHOP offers various preparations, including scrambled or poached.
- Breakfast Meats: Adding sides like pork sausage links (adds 5g protein per link) or strips of bacon is a straightforward way to increase protein. For a leaner option, consider turkey bacon, which is also available.
- Omelettes: Ordering a 'Build Your Own' omelette with your pancakes allows you to pack in extra protein from eggs, cheese, and various meat fillings.
- Ham: A slice of ham can contribute another 10 grams of protein to your breakfast.
By strategically combining sides, you can create a customized, high-protein meal even with the standard pancakes. For example, adding two eggs and a couple of sausage links to your buttermilk pancakes can easily push your total protein intake over 30 grams.
Comparison of IHOP Pancake Options
| Feature | Original Buttermilk Pancakes (Full Stack) | Protein Power Pancakes (Stack of Four) |
|---|---|---|
| Protein Content | Approx. 21g | 37g |
| Key Protein Sources | Milk and eggs in batter | Whole grains, chia, flax, whey protein |
| Satiety | Lower; mostly carbs and sugar | Higher; balanced with protein and fiber |
| Carbohydrate Content | High (around 98g) | Moderate (around 70g) |
| Fiber Content | Low (around 5g) | Higher (around 5g) |
| Dietary Suitability | Standard diets; not ideal for low-carb | High-protein diets, athletes |
Gluten-Free and Vegan Protein Options
IHOP also offers alternatives for those with specific dietary needs, though the protein content differs. The Gluten-Friendly Pancakes, made with rice flour, offer a lower protein content than even the standard buttermilk variety. However, IHOP has expanded its menu to include more vegan-friendly and gluten-friendly protein sources. For example, a side of plant-based sausage provides a vegan protein option. For gluten-free diners, supplementing pancakes with sides like ham or eggs is recommended to boost protein intake. For a detailed look at all menu nutrition, consult the official IHOP website, as nutritional information can change over time.
Conclusion
While IHOP's traditional Original Buttermilk Pancakes are not a significant source of protein on their own, the menu provides ample opportunities to customize your meal. For a ready-made high-protein option, the Protein Power Pancakes are explicitly designed for this purpose, offering nearly double the protein of the original version. By adding protein-rich sides like eggs, bacon, or sausage, diners can easily increase the nutritional value of any pancake meal to meet their dietary goals. Ultimately, what you order and how you customize it determines the true protein content of your IHOP pancake breakfast.
