Keto Restaurant Guide
Keto at IHOP
IHOP is built around pancakes, but its dinner entrees are some of the lowest-carb plates on the menu. In IHOP's nutrition calculator the 10 oz T-Bone Steak is 0g of carbs, the Grilled Chicken Dinner is 1g, Grilled Tilapia is 1g with 1g of fiber, and the Salmon is 2g with 1g of fiber. The House Salad is 5g of carbs before dressing.
Omelettes are less simple than they look. IHOP's own ingredient statement for its omelette base lists enriched bleached flour, sugar, and buttermilk along with the eggs, and the plain base is 7g of carbs. Pancakes are the real trap: three Original Buttermilk Pancakes are 61g of carbs before syrup, and each serving of Old-Fashioned Syrup adds 28g.
By MeKeto Editorial · Last updated October 2026
Our go-to keto order
T-Bone Steak (10 oz) with a House Salad
3g net carbs
5g carbs, 2g fiber
Sum of two published items in IHOP's nutrition calculator: T-Bone Steak 10 oz (0g carbs, 0g fiber) and House Salad (5g, 2g). Dressing is not included; check your dressing in the calculator.
Best keto options
0g carbs, 0g fiber
The steak entree on its own, before sides.
1g carbs, 0g fiber
Plain grilled chicken, before sides.
2g carbs, 1g fiber
Seasoned salmon with lemon, before sides.
1g carbs, 1g fiber
The lightest entree on the menu.
5g carbs, 2g fiber
Lettuce, tomato, cheese, and red onion, before dressing.
7g carbs, 0g fiber
The omelette base before fillings or sides. Its ingredient statement includes flour and sugar.
| Item | Carbs | Fiber | Net | Why / how |
|---|---|---|---|---|
| T-Bone Steak (10 oz) | 0g | 0g | 0g | The steak entree on its own, before sides. |
| Grilled Chicken Dinner | 1g | 0g | 1g | Plain grilled chicken, before sides. |
| Salmon | 2g | 1g | 1g | Seasoned salmon with lemon, before sides. |
| Grilled Tilapia | 1g | 1g | 0g | The lightest entree on the menu. |
| House Salad | 5g | 2g | 3g | Lettuce, tomato, cheese, and red onion, before dressing. |
| Build Your Own Omelette (base only) | 7g | 0g | 7g | The omelette base before fillings or sides. Its ingredient statement includes flour and sugar. |
Order with care
61g carbs, 3g fiber
Before syrup. The 5 stack is 102g carbs.
28g carbs, 0g fiber
One serving from the syrup caddy. The fruit syrups are 26g to 27g.
20g carbs, 2g fiber
The default breakfast side. Crispy Breakfast Potatoes are 42g carbs.
53g carbs, 1g fiber
One biscuit with whipped butter.
21g carbs, 2g fiber
Listed with 16g of sugar, much higher than the plain T-bone.
17g carbs, 1g fiber
Before sides. The batter base and fillings add up even with no pancakes on the plate.
| Item | Carbs | Fiber | Net | What to do |
|---|---|---|---|---|
| (3) Original Buttermilk Pancakes | 61g | 3g | 58g | Before syrup. The 5 stack is 102g carbs. |
| Old-Fashioned Syrup | 28g | 0g | 28g | One serving from the syrup caddy. The fruit syrups are 26g to 27g. |
| Hash Browns | 20g | 2g | 18g | The default breakfast side. Crispy Breakfast Potatoes are 42g carbs. |
| Buttermilk Biscuit with Butter | 53g | 1g | 52g | One biscuit with whipped butter. |
| Sirloin Steak Tips | 21g | 2g | 19g | Listed with 16g of sugar, much higher than the plain T-bone. |
| Colorado Omelette | 17g | 1g | 16g | Before sides. The batter base and fillings add up even with no pancakes on the plate. |
How to order keto at IHOP
- Look at the entrees, not the breakfast combos: the T-bone, grilled chicken, salmon, and tilapia are 0g to 2g of carbs.
- Ask for a house salad as your side and skip the hash browns, toast, and pancakes that come with many plates.
- The steak and eggs combos are listed with pancakes. T-Bone Steak & Eggs is 61g carbs, and the buttermilk pancakes account for 61g of it.
- If you want an omelette, the calculator lets you pick an Egg White Omelette base, whose ingredient statement lists egg whites and eggs, not flour.
- Use the IHOP Nutrition Calculator to remove sides and see the updated totals before you order.
Net carbs are total carbohydrate minus dietary fiber, rounded to the nearest gram, from IHOP's published nutrition information (checked October 2026). For a modified order, such as no bun, we subtract the published values of the part you leave off. Menus and recipes vary by location and change over time, so check current nutrition with IHOP before you order, especially for sauces, dressings, and seasonal items.
Frequently asked questions
Yes, from the entree side of the menu. The 10 oz T-Bone Steak is 0g carbs, the Grilled Chicken Dinner is 1g, and the Salmon and Grilled Tilapia are 1g to 2g. Pair one with a House Salad (5g carbs, 2g fiber) and skip the pancakes.
IHOP's ingredient statement for its omelette base lists enriched bleached flour, sugar, leavening, and buttermilk along with whole eggs, and the plain base is 7g of carbs. The Egg White Omelette base lists egg whites and eggs without flour.
A build-your-own omelette with low-carb fillings, or an omelette on the egg white base, with no pancakes, toast, or hash browns. Expect the regular omelette base alone to be 7g of carbs.
Three Original Buttermilk Pancakes are listed at 61g carbs and 3g fiber, and the five stack is 102g. Each serving of Old-Fashioned Syrup adds 28g more.
The T-Bone Steak (10 oz) is 0g carbs on its own. The Sirloin Steak Tips are 21g carbs with 16g of sugar, so choose the T-bone.
Sources
- IHOP Nutrition Calculator, accessed October 2026.
- IHOP Restaurant Nutrition and Allergen Information, accessed October 2026.