🍓 Why I Love Eating Low Carb at IHOP


You may think it’s crazy that I would intentionally choose an IHOP restaurant when traveling or dining out with friends, but if there’s one anywhere around… IHOP is always my top pick for a GREAT low carb meal!

Eating Low Carb at IHOP


There are TWO reasons I love eating at IHOP:

First, because they always have the freshest avocado and strawberries.

πŸ™‚ 🍓

And second, because I can easily get a REAL FOOD MEAL that is very low carb and only whole foods – and plenty filling. That can be hard to find when you’re on the road or dining out!

What To Order at IHOP for a Keto Friendly Low Carb Meal

I always order the same thing so I don’t even have to look at the menu anymore, but I’ll share some other options & ideas with you for variety.

Personally, I order a la carte – and this is how I order it:

“I’ll have two fried eggs please, with cheese on top, an order of bacon, a side of avocado slices, and some fresh strawberries – berries only, no glaze or anything, and a side of butter.” πŸ™‚

IHOP Low Carb Breakfast - Keto Friendly, Gluten Free and all Whole Foods

I’ve never had any problem with this order. It comes out pretty much the same every single time, with slight variations per location – and whether I ask for two slices of bacon or four.

The photo above was in Pacific Beach / San Diego, CA and the photo below was taken at an IHOP somwehere just outside of Raleigh, NC:

Eating Low Carb at iHop

In both cases, the people I was eating with put their menu straight down and said “I’ll have what she’s having!” πŸ™‚

It works better (1st photo) if you order “a la carte” instead of ordering a breakfast meal and replacing the carbs with other sides (2nd photo).

That may mean you end up getting all of your “sides” on individual saucers (below) but you can always ask for a plate.;)

Low Carb Eggs at IHOP (Keto Friendly)

Avoid the omelettes and get eggs instead.

I’ll show you the details on their omelettes in a minute, and how to order one if you DO want to get an IHOP omelette made low carb.

They offer soft or hardboiled eggs, fried eggs, poached eggs and scrambled eggs that are all low carb. You can see the macros for each on the IHOP Nutrition Facts handout.

I personally like 2 fried eggs topped with cheese:

IHOP Low Carb Eggs - Fried, Hard or Soft Boiled, Poached and Scrambled

I love their bacon, but they also have: sausage, sausage links, turkey bacon, turkey sausage, ham, steak, pork chops, grilled chicken, sirloin strips, t-bone steak and other “just meat” options you can request.

Eating Keto at IHOP

I mentioned they always have the freshest avocado, so “avocado slices” is a great low carb side to substitute any high carb side on a meal you want to order. There might be a slight upcharge for substitutions, but trust me – their avocado is worth it!;)

IHOP Keto Foods - Low Carb Menu Options

πŸ’‘ You could order a burger without the bun for example, and ask for avocado slices as your side in place of the french fries.

They always have GREAT strawberries too, which is another easy low carb side item you can order or use as a substitution. I order mine with a side of butter (which IS real butter, btw).

IHOP Low Carb Dessert and Keto Meal Menu Options

I love strawberries dipped in butter! πŸ™‚ 🍓

This is always my low carb dessert or treat of choice at IHOP, and yes – I just dip the strawberries in butter!

Eating Low Carb at IHOP

I would ask for strawberries and cream cheese (another favorite combo) but I don’t trust their cream cheese NOT to have sweetener in it, and they never seem sure about that either. πŸ˜›


Eggs vs Omelettes at IHOP for Low Carb / Keto Macros

Their omelettes can be tricky (deceiving). The Avocado, Bacon & Cheese Omelette is 11 net carbs without any sides, for example. This is because omelettes usually have milk or even pancake batter added to make them fluffier. You could ask for your omelette to made with eggs only, but that requires a little trust. πŸ˜‰

The omelette without cheese or ingredients is listed as 7 carbs on their nutrition facts. I’m not sure how many eggs are in one IHOP omelette, but eggs are .4 carbs each (just under half a carb each) so 3 eggs is only 1.2 carbs. That tells you they’re obviously adding something to make them thicker & fluffier.

Smart Tips for Eating Low Carb at IHOP

The IHOP menu may be full of low carb options, but it’s a HUGE menu -lol.

My advice: look over the menu online BEFORE you go, decide what you’re going to have, and know what you’re going to order and HOW you’re going to ask for it – before you ever go. And don’t even bother cracking open that menu while you’re sitting at the table… unless you have great focus and strong resolve. πŸ˜‰

IHOP Low Carb Menu


ALWAYS double check the IHOP Nutrition Facts before making a decision!

Your health, your weight loss goals, your allergies or sensitivities, and your preferred way of eating are your responsibility – and yours alone. You don’t want to hold up your date or your whole dinner party, or get stuck on the spot and make a bad choice.

You also don’t want to throw a million nutrition questions at your poor server, because she is only trained to be a great server – not a nutritionist.

Your best bet is to look over the menu online, double check the nutrition facts, and walk in prepared to order what you want and ENJOY a great meal. πŸ˜‰

More IHOP Low Carb Foods & Meal Ideas

IHOP has salads on the menu, and you’ll find those on the nutrition facts handout too. They also have burgers, so you could order a burger or a sandwich without the bread or bun, and choose a healthy side (like avocado, bacon, strawberries, side salad, etc) in place of the fries.

The Chicken Florentine Crepes plate looks really good to me. I would order that meal WITHOUT the sweet crepe, then you would just be getting: grilled chicken, mushrooms & onions and swiss cheese over spinach with a white cheddar sauce (or without the sauce if you are skeptical of it).

They have sirloin tips and t-bone steak on the menu too, which I’ve ordered before with eggs. It was delicious!

Low Carb Meal at iHop

I usually scour any restaurant menu for low carb foods. If I see a sandwich or a salad with avocado on it, then I know they have avocado in the kitchen – and I’ll ask for a side of avocado slices in place of whatever side item I need to eliminate.

IHOP makes it easy because you could sub any side or item in a meal with: bacon, hard or soft boiled egg, strawberries, avocado, a slice of ham – or even a side salad.


The photo below was taken at the IHOP in Raleigh, NC last Spring, where I enjoyed the same favorite low carb meal I showed you above.

The Happy T-Shirt I’m wearing says it all! πŸ˜‰

You can eat low carb almost anywhere. It’s about making choices that honor your goals and your priorities – and your preferences. And fueling your body with good healthy whole foods instead of JUNK.;)

@LowCarbTraveler at iHop - Healthy LCHF Breakfast

Get yourself a happy shirt!

Of course there’s nothing wrong with waffles and pancakes and crepes! You can enjoy those at home where you can control the ingredients, and make them keto friendly & gluten free using my Amazingly Delicious Low Carb Waffles Recipe for example, which also makes rich & fluffy pancakes.

When you’re traveling, out with friends or on the go… that’s when you want to look and feel your BEST! So that’s definitely when you should eat super simple, and super low carb…

IHOP Low Carb Meals - Keto on the Go!


What’s your favorite low carb meal at IHOP, or what’s your favorite restaurant when you want to go out for a GREAT low carb meal? πŸ™‚

Lynn Terry,
aka @LowCarbTraveler


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Low Carb Snack Box


About Lynn Terry

I love making the low carb diet EASY for people with a busy lifestyle (like me!) with my KISS / Keep It Simple method. :) About Lynn Terry: Host of the Low Carb Challenge
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15 Responses to 🍓 Why I Love Eating Low Carb at IHOP

  1. Patsy says:

    I’ve been with you a little over two years. Never been to I Hop but made Dennys work for me when we were on vacation last fall. I will have to try I Hop now.

  2. Vanessa says:

    This spread looks delicious! Makes me hungry now. What a great idea about dipping the strawberries in butter. I never thought of that but I will be trying it now.

  3. ML says:

    That is super advice for eating at IHOP. I would have ever thought I could eat low carb there. My world just got a bit bigger, LOL. You look so great, you really do. TFS.

  4. Dianne says:

    I order an egg and cheese omelet with shell eggs and sub a side salad for the side in the menu. Very consistent, and I get the salad to go.

  5. Rhoda says:

    Wow, your IHOP suggestions were on point of all I like too. Thank you for the info. You’re so right about don’t open the menu, too many temptations!

  6. Cheryl P says:

    Be careful with the butter at IHOP. Ask at your specific restaurant. None of the IHOP restaurants in Colorado Springs that I’ve eaten at even had real butter *in the restaurant* – I’ve asked. (Which means they also don’t use real butter on the flat top/grill or for frying.) This may have changed in the last 3 years, so be sure and ask. πŸ™‚

    • Lynn Terry says:

      I don’t worry too much about the butter, honestly. At the point that I’m going out to eat and putting my meal in the hands of strangers, I’m more worried if the cook washed his hands or if the rag they cleaned the table with was… clean. πŸ˜›

      Even margarine is zero carbs, and I would eat it with my strawberries if that’s all they had. πŸ™‚

      Eating at home is the only place we can control all the little details like what the cow was fed, or what oil things are cooked in, or any number of things. I prefer to just let it all go and live a little.

      I don’t mind to admit I’m more worried about carb count (like whether the steak was marinated) than quality of ingredients. πŸ˜€

  7. Karen Calka says:

    Thanks Terry for the advice and info. You break it down really simple. I also love the fact you point out it is MY RESPONSIBILITY to be informed and to eat properly. Too many people allow a situation to control their eating choice.

    • Lynn Terry says:

      That’s true. I also said that from the perspective of being a server in a past life too. πŸ™‚ I think it’s more considerate of us to be prepared (us, being the ones who choose to eat healthy, lose weight, be on a diet, etc etc) than it is to put it on anyone else – like our dinner companions or servers.

      It also makes going out to eat A LOT more enjoyable, when you’re not stressing over details & numbers & such, and can just ENJOY a great meal with great company… if you head out prepared. πŸ™‚

  8. Elizabeth says:

    I am in Raleigh myself! I had no idea it was such a good option. πŸ™‚

  9. Jamie says:

    This will make my next trip to IHOP a lot easier! lol

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  11. Jaime says:

    No trust needed on the omelettes! If they use egg mix you’ll get an evenly colored whitish colored omellette. If you get “real egg” you’ll see a myriad of colored zones some more yellow (yolk) than others (white).

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