In our little province, we have hit the big time – we just had an IHOP (International House of Pancakes) open! Everyone is talking about it and visiting it. Yeah, we don’t get out much. Anyway, I decided it was time to do some research and find out what we can eat that is keto at IHOP.
Keto at IHOP Does Not Include Pancakes
From the name, you know a lot of the menu is going to include pancakes. Sorry, keto peeps, we cannot eat the pancakes. Even without the glazed fruit and other sugary toppings, pancakes will kick you out of ketosis before you can say “griddle.” But there are lots of things on the menu we can eat.
I found the IHOP nutritional information online and it’s 29 pages. However, it wasn’t easy to find and I couldn’t view their actual menu because it kept bumping me out to their home page which wanted my location and it just became a vicious loop. But I did go through all 29 pages and here’s the low down on what keto people may be interested in ordering.
Breakfast is a Keto Staple Anyway
IHOP is known for their breakfast combos. Obviously, we would have to substitute out the pancakes but we can have the meat and the eggs. Their eggs can be fried, boiled or poached and have 1 net gram of carbs in two of them. The scrambled eggs have 2 net grams of carbs.
The meats are mostly 1 net carb in each. Bacon, sausage, turkey bacon, and Canadian-style bacon fit into that category. The turkey sausage and turkey sausage bacon have no carbs. The 4-ounce pork chop also has no carbs. The ham has 3 grams of net carbs and the smoked sausage links have 4 grams of net carbs.
Koopa has her shoes on and it ready for keto at IHOP
You can also get an omelet. It’s best to build your own. The original omelet with nothing added is 7 grams of net carbs. Then you add to that. The cheeses are 1 net gram of carbs (except the American cheese which has 2 carbs). Avocado has 1 net gram of carbs. The green pepper and onion option has 2 grams of net carbs. The mushrooms, spinach and tomatoes have 1 net gram of carbs in each.
The Salads Don’t Really Add Up
The salads seem high in carbs, and I’m not really sure why because I can’t get to the online menu (grrr). The Caesar with grilled chicken has 22 grams of net carbs! I know it would include croutons, but that seems excessive. The Cobb salad with grilled chicken has 13 net grams of carbs. You might want to go with a house salad that only has 3 net grams of carbs. For dressings, I would stick to the Caesar that has just 1 carb. The blue cheese dressing has 3 grams of net carbs and the ranch dressing has 4!
You can ask about the sandwiches. The sandwich without the bread or bun would obviously help a lot with the carb count. Just be careful of the add on’s and sauces.
The main dishes look okay, but truly, who goes to IHOP for steak? That being said, the T-bone steak has no carbs in it, so it is an option. They also have a side of broccoli that has just 2 net grams of carbs.
Our Plan for Keto at IHOP
So, when we go to IHOP – and it’s new so we have to go – we will probably build our own omelets. Add in bacon or sausage, a cheese and an avocado for fat content. We may splurge and get the green pepper and onion. That will be 10 grams of net carbs. We will need to be careful with the rest of our day, but it’s doable for sure. I’m sure that will fill us up! What will do for the rest of the day if we aren’t eating? Shopping for new clothes sounds good to me!
Wendy
