Keto and low-carb IHOP options
IHOP publishes carbs for 150 of its 150 items. 13 come in under 10 g net carbs and another 19 are under 20 g. The best keto meal here is Buffalo Chicken Wings: 2 g net carbs with 54 g protein and 620 calories. Net carbs are total carbs minus fiber.
Keto meals: under 10 g net carbs with 15 g+ protein
Most protein first.
Buffalo Chicken Wings
per appetizer · 54g protein · 4g carbs · 44g fat
620 kcal
T-Bone Steak (10 oz, sides not included)
per entrée · 49g protein · 0g carbs · 11g fat
290 kcal
Roasted Turkey (sides not included)
per entrée · 41g protein · 6g carbs · 10g fat
280 kcal
Pot Roast (sides not included)
per entrée · 36g protein · 8g carbs · 16g fat
320 kcal
Salmon (sides not included)
per entrée · 35g protein · 2g carbs · 12g fat
250 kcal
Grilled Chicken Dinner (sides not included)
per entrée · 34g protein · 1g carbs · 3g fat
160 kcal
Chopped Chicken Salad
per salad · 28g protein · 18g carbs · 46g fat
580 kcal
Build Your Own Omelette (plain, no cheese or toppings)
per omelette · 27g protein · 7g carbs · 27g fat
380 kcal
Slice of Ham
per side · 20g protein · 4g carbs · 4g fat
130 kcal
Smoked Sausage Links
per side · 16g protein · 4g carbs · 45g fat
490 kcal
Everything else under 10 g net carbs
Sides, sauces and drinks, lowest carbs first.
10 to 20 g net carbs
Smoked Sausage (sides not included)
per entrée · 17g protein · 12g carbs · 59g fat
650 kcal
Iced Latte (Regular)
per drink · 8g protein · 13g carbs · 3g fat
110 kcal
Chicken Tortilla Soup
per soup · 5g protein · 17g carbs · 5g fat
130 kcal
Fresh Fruit
per side · 1g protein · 14g carbs · 0g fat
50 kcal
Garden Omelette
per omelette · 45g protein · 17g carbs · 60g fat
780 kcal
Chicken Noodle Soup
per soup · 8g protein · 15g carbs · 3g fat
120 kcal
Jr. Chicken Strips
per kids meal · 17g protein · 16g carbs · 11g fat
230 kcal
Iced Latte (Large)
per drink · 9g protein · 15g carbs · 3g fat
120 kcal
Colorado Omelette
per omelette · 71g protein · 17g carbs · 99g fat
1240 kcal
Hot Latte
per drink · 10g protein · 16g carbs · 3g fat
130 kcal
Spicy Poblano Omelette
per omelette · 54g protein · 23g carbs · 77g fat
990 kcal
Spinach & Mushroom Omelette
per omelette · 45g protein · 20g carbs · 71g fat
890 kcal
Meatloaf (sides not included)
per entrée · 32g protein · 21g carbs · 59g fat
730 kcal
Chicken Fajita Omelette
per omelette · 72g protein · 21g carbs · 58g fat
890 kcal
Hash Browns
per side · 2g protein · 20g carbs · 14g fat
220 kcal
Bacon Temptation Omelette
per omelette · 68g protein · 20g carbs · 89g fat
1160 kcal
Sirloin Steak Tips (sides not included)
per entrée · 37g protein · 21g carbs · 31g fat
510 kcal
House Scramble
per entrée · 35g protein · 23g carbs · 55g fat
730 kcal
Clam Chowder Soup
per soup · 8g protein · 20g carbs · 22g fat
320 kcal
Questions people ask
What's the lowest-carb meal at IHOP?
T-Bone Steak (10 oz, sides not included), at 0 g net carbs with 49 g protein and 290 calories per entrée.
How many IHOP items are keto-friendly?
13 of 150 items with published carbs are under 10 g net carbs, and 10 of those also have 15 g of protein or more.
How are net carbs calculated here?
Total carbohydrates minus dietary fiber, both from IHOP's published nutrition. Sugar alcohols aren't subtracted because chains rarely publish them.
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