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IHOP keto guide

Eating keto or carnivore at IHOP? These are the menu's lowest-carb dishes, ranked by net carbs — tap any one for full macros, and check the tweaks for small swaps that keep you under your cap.

keto picks

lowest net carb

dishes analyzed

Best keto pick

T-Bone Steak (10 oz)

0g net carbs · score 99/100

Safe bets

T-Bone Steak (10 oz)0g
Protein 49g · Fat 11g · 290 cal
Turkey Sausage Link (2)0g
Protein 8g · Fat 7g · 90 cal
2 Hardboiled Eggs1g
Protein 13g · Fat 11g · 160 cal
3 Scrambled Egg Whites1g
Protein 17g · Fat 2g · 100 cal
55+ Grilled Chicken Dinner1g
Protein 34g · Fat 3g · 160 cal
Bacon (4)1g
Protein 12g · Fat 17g · 200 cal
Pork Sausage Link (4)1g
Protein 10g · Fat 42g · 420 cal
Turkey Bacon (4)1g
Protein 10g · Fat 9g · 120 cal
(2) Slices of Spam2g
Protein 8g · Fat 14g · 170 cal
3 Hardboiled Eggs2g
Protein 19g · Fat 16g · 230 cal
Ham (2)2g
Protein 10g · Fat 2g · 60 cal
Salmon2g
Protein 35g · Fat 12g · 250 cal
(4) Slices of Spam3g
Protein 16g · Fat 29g · 340 cal
Broccoli with Garlic Butter3g
Protein 3g · Fat 7g · 90 cal
Ham (4)5g
Protein 20g · Fat 2g · 120 cal
House Salad (without dressing)5g
Protein 2g · Fat 0g · 30 cal
Plant-Based Sausage5g
Protein 13g · Fat 16g · 240 cal
Slice of Ham5g
Protein 20g · Fat 2g · 120 cal
Yellow & Green Beans with Garlic Butter5g
Protein 2g · Fat 7g · 100 cal
Omelette8g
Protein 28g · Fat 28g · 400 cal
Salisbury Steak9g
Protein 35g · Fat 56g · 680 cal

Higher carb

Pot Roast11g
Protein 35g · Fat 20g · 360 cal
Applesauce13g
Protein 0g · Fat 0g · 50 cal
Fresh Fruit13g
Protein 0g · Fat 0g · 60 cal
Garlic Bread15g
Protein 3g · Fat 8g · 150 cal
Scrapple16g
Protein 18g · Fat 18g · 290 cal
Chicken Fajita Omelette17g
Protein 74g · Fat 58g · 900 cal
Colorado Omelette17g
Protein 74g · Fat 100g · 1270 cal
55+ Rise 'N Shine18g
Protein 2g · Fat 14g · 220 cal
Hash Brown18g
Protein 2g · Fat 14g · 220 cal
Quick 2-Egg Breakfast18g
Protein 2g · Fat 14g · 220 cal
Sirloin Steak Tips18g
Protein 41g · Fat 27g · 480 cal
Bacon Temptation Omelette20g
Protein 72g · Fat 90g · 1190 cal
Spinach & Mushroom Omelette20g
Protein 46g · Fat 71g · 910 cal
Corn Tortilla21g
Protein 2g · Fat 2g · 110 cal
Sourdough21g
Protein 4g · Fat 1g · 110 cal
(3) Crispy Chicken Strips (no sauce)23g
Protein 25g · Fat 16g · 340 cal
55+ Crispy Chicken Strips Dinner23g
Protein 25g · Fat 16g · 340 cal
Multigrain Bread23g
Protein 6g · Fat 4g · 160 cal
Spicy Poblano Omelette23g
Protein 56g · Fat 76g · 1010 cal
(3) Crispy Chicken Strips with Buffalo Sauce24g
Protein 25g · Fat 17g · 350 cal
Chicken & Veggie Salad with Grilled Chicken24g
Protein 40g · Fat 40g · 630 cal
White Bread24g
Protein 4g · Fat 2g · 130 cal
55+ BLT25g
Protein 14g · Fat 25g · 390 cal
The Classic Bowl with Sausage25g
Protein 35g · Fat 71g · 900 cal
Grits26g
Protein 3g · Fat 0g · 120 cal
Buttered English Muffin27g
Protein 5g · Fat 5g · 180 cal
Red Skin Mashed Potatoes27g
Protein 5g · Fat 13g · 240 cal
The Classic Bowl with Bacon27g
Protein 41g · Fat 63g · 850 cal
Loaded Mashed Potatoes28g
Protein 14g · Fat 26g · 400 cal
Plant-Based Power Sausage Combo28g
Protein 26g · Fat 18g · 400 cal
Buttered Toast with Jam - Sourdough29g
Protein 4g · Fat 4g · 170 cal
Jr. Chicken Strips Dinner with Applesauce29g
Protein 17g · Fat 27g · 440 cal
Whole Wheat Bread29g
Protein 10g · Fat 3g · 200 cal
Roasted Turkey Breast30g
Protein 44g · Fat 13g · 410 cal
55+ Roasted Turkey Dinner31g
Protein 30g · Fat 11g · 340 cal
Avocado Toast31g
Protein 11g · Fat 42g · 580 cal
Bacon Mac & Cheese31g
Protein 17g · Fat 26g · 430 cal
Buttered Toast with Jam - Multigrain32g
Protein 6g · Fat 6g · 210 cal
Crispy Breakfast Potatoes32g
Protein 5g · Fat 13g · 280 cal
Rye Bread32g
Protein 6g · Fat 2g · 200 cal
(2) Protein Power Pancakes33g
Protein 18g · Fat 17g · 360 cal
Silver 533g
Protein 17g · Fat 24g · 420 cal
Southwest Chicken Bowl33g
Protein 56g · Fat 77g · 1080 cal
Big Steak Omelette34g
Protein 65g · Fat 69g · 1040 cal
Funny Face Pancake with Buttermilk Pancake34g
Protein 18g · Fat 37g · 540 cal
Funny Face Pancake with Chocolate Pancake35g
Protein 18g · Fat 37g · 550 cal
Wheatberry Bread36g
Protein 7g · Fat 3g · 210 cal
(2) Original Buttermilk Pancakes37g
Protein 9g · Fat 15g · 320 cal
2 x 2 x 237g
Protein 9g · Fat 15g · 320 cal
55+ 2 x 2 x 237g
Protein 9g · Fat 15g · 320 cal
Oatmeal37g
Protein 6g · Fat 4g · 210 cal
55+ Breakfast Sampler38g
Protein 17g · Fat 41g · 600 cal
French Fries38g
Protein 5g · Fat 15g · 320 cal
Machaca38g
Protein 50g · Fat 82g · 1110 cal
Migas38g
Protein 39g · Fat 78g · 1030 cal
Seasoned Fries38g
Protein 5g · Fat 15g · 320 cal
Classic Breakfast Sandwich39g
Protein 28g · Fat 48g · 700 cal
Buttered Toast with Jam - White41g
Protein 5g · Fat 7g · 250 cal
The Classic42g
Protein 32g · Fat 53g · 780 cal

Frequently asked

Is IHOP keto-friendly?▾

IHOP has 21 dishes under roughly 10g net carbs, including T-Bone Steak (10 oz) at 0g net. Higher-carb items like The Classic are where the carbs hide.

What is the lowest-carb option at IHOP?▾

T-Bone Steak (10 oz) at 0g net carbs.

How are these keto scores calculated?▾

Each dish is scored on net carbs (total carbohydrates minus fiber) against a keto carb cap. Nutrition is based on published restaurant data (MenuStat 2022).

Based on published restaurant nutrition data (MenuStat 2022) · updated 2026-06-10 · net carbs = total − fiber · keto scores are Ketovore's estimate.

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