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The 7 Healthiest Breakfasts You Can Order At IHOP

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If you love pancakes, odds are you’ve spent a helluva lot of time at IHOP. (It is the International House of Pancakes, after all.)

Of course, pancakes aren’t necessarily the healthiest food. “Eating only carbs for breakfast is a recipe for blood sugar spikes, sugar crashes, mid-morning hunger, and a plate full of white flour and sugar with little protein or fiber,” says Christy Brissette, R.D. Well then.

Still, there are plenty of IHOP menu items that are actually pretty good for you. Load up on protein and veggie-packed options, and opt for a pancake or two on the side rather than a full stack if you want to skip the morning food coma.

These are the seven best IHOP menu items for those days when you’re looking for breakfast that isn’t a total splurge.

1. Egg White Vegetable Omelette

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“I like that this omelet is filled with veggies and cheese to fill you up, rather than with processed, greasy meat,” says Brissette. Marisa Moore, R.D., also suggests this option since it serves up a satisfying 28 grams protein and six grams fiber at only 330 calories. Both nutritionists say to order just fruit on the side for another serving of produce and filling fiber.

Per omelette: 330 cal, 20 g fat (6g sat), 13 g carbs, 14 g sugar, 790 mg sodium, 6 g fiber, 28 g protein.

2. Simple & Fit Two-Egg Breakfast

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“This is a great balanced breakfast, though I’d ask for two regular scrambled eggs rather than egg whites to get the nutritious vitamins and minerals that the yolks provide,” says Brissette. “Besides the eggs, you’ve got fruit, whole grains, and filling protein in a moderate portion size—a win!” she says, at around 450 calories with the whole eggs.

Per plate: 350 cal, 10 g fat (2 g sat), 36 g carbs, 5 g sugar, 870 mg sodium, 5 g fiber, 28 g protein.

3. Create your own omelet

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“Add fresh mushrooms, spinach, and tomatoes for 32 grams of protein and three grams of fiber and just under 500 calories,” suggests Moore.

Per plate (with mushrooms, spinach, and tomatoes): 475 cal, 33 g fat (9 g sat), 11 g carbs, 4 g sugar, 605 mg sodium, 3 g fiber, 32 g protein.

4. Short stack of pancakes with poached eggs

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“It’s pretty hard to go to IHOP without having pancakes,” says Gans. So order the side version—which is only three buttermilk pancakes instead of the four to five you’d get in a main dish order—for 310 calories. Top it with two poached eggs for around an additional 130 calories. “That way you won’t miss the butter and syrup, plus the protein in the eggs will help keep you full until your next meal,” she says.

Per three pancake serving: 430 cal, 17 g fat (7 g sat), 57 g carbs, 12 g sugar, 1390 mg sodium, 3 g fiber, 12 g protein.

Per two poached eggs: 130 cal, 8 g fat (2.5 g sat fat), 1 g carbs, 0 g sugar, 260 mg sodium, 0 g fiber, 11 g protein.

5. Weekday breakfast special

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Go for a classic breakfast with two eggs (poached, preferably) for “satisfying protein without added fat and whole-wheat toast for filling fiber,” recommends registered dietitian nutritionist Mia Syn (@nutritionbymia). While this order usually comes with potatoes, ask for fruit instead. Swapping hash browns for fruit is the secret to a more balanced meal, she says, since it cuts down on fat and carbs.

Per plate (without hashbrowns): 550 cal, 25 g fat (10.5 g sat fat), 54 g carbs, 7 g sugar, 1200 mg sodium, 5 g fiber, 28 g protein.

6. Crepe combo

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Bet you never thought you’d see crepes on this list, but everyone deserves a thin, silky pancake in their life. This delivers what you need to fuel your morning and feel satisfied, says Grace Derocha, registered dietitian and certified diabetes educator at Blue Cross Blue Shield of Michigan. Order the Swedish crepe, two poached eggs, and bacon (two strips), which will deliver a combo of carbs, protein, and fat—and a whole lot of satisfaction. And skip the hashbrowns to save 300 calories.

Per Swedish crepe: 660 cal, 30 g fat (9 g sat fat), 81 g carbs, 34 g sugar, 880 mg sodium, 3 g fiber, 17 g protein.

Per two poached eggs: 130 cal, 8 g fat (2.5 g sat fat), 1 g carbs, 1 g sugar, 260 mg sodium, 0 g fiber, 11 g protein.

Per bacon side: 80 cal, 6 g fat (2 g sat fat), 1 g carbs, 1 g sugar, 350 mg sodium, 0 g fiber, 7 g protein.

7. DIY Rooty Tooty Fresh ‘N Fruity

Courtesy of IHOP

IHOP’s signature dish stacks four fluffy buttermilk pancakes and dumps on a syrupy fruit topping and whipped cream. If you’ve got plate envy, make your own version, says Derocha. Order two Harvest Grain N’ Nut pancakes (no syrup or toppings) and ask for a side of fruit (pineapple, apples, oranges, strawberries) to dump on top in lieu of the glazed strawberries, she says. For extra filling protein, get two slices of turkey bacon. Salty and sweet!

Per two pancakes: 495 cal, 26 g fat (5.5 g sat fat), 54 g carbs, 13 g sugar, 990 mg sodium, 5 g fiber, 13 g protein.

Per small fruit side: 50 cal, 0 g fat (0 g sat fat), 14 g carbs, 11 g sugar, 10 mg sodium, 1 g fiber, 1 g protein.

Per turkey bacon side: 60 cal, 4.5 g fat (1 g sat fat), 1 g carbs, 1 g sugar, 280 mg sodium, 0 g fiber, 5 g protein.

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