The Lowest Calorie Breakfast Items at IHOP

IHOP (or the International House of Pancakes) is a great place to grab breakfast. After all, who can say no to pancakes for breakfast?

If you are searching for the lowest calorie breakfast at IHOP, you are in luck. IHOP has several low-calorie and healthy breakfast options.

This healthy eating guide is all about the lowest calorie breakfast at IHOP.

The Lowest Calorie Breakfast at IHOP: Healthy Breakfast Options

These healthy breakfast options at IHOP are high in protein and low in calories.

1. Build Your Own Omelette with fresh tomatoes, avocado, salsa, and no cheese – 490 Calories

If you want a healthy breakfast at IHOP, your best bet is to create a build your own omelette with fresh tomatoes, avocado, salsa, and no cheese. This breakfast meal at IHOP is high in protein (due to the eggs) and has healthy unsaturated fat (due to the avocado). The fresh salsa has no fat, and ordering an omelette with no cheese is a smart way to keep your calorie count low.

If you want a side with your omelette, order the fresh fruit – which only has 50 calories.

Source: IHOP Build Your Own Omelette Nutritional Info

2. Build Your Own Egg White Omelette with Peppers & Onions, Fresh Tomatoes, and Sauteed Spinach – 250 calories

All the omelettes at IHOP can be made with egg whites instead of eggs, which is an easy way to reduce your “base” omelette from 400 calories to 90 calories. An egg white Build Your Own Omelette at IHOP with peppers and onions, fresh tomatoes (not roasted tomatoes), and sauteed spinach has just 250 calories.

The calorie information for more of the ingredients of the IHOP Build Your Own Omelette are below.

Low-Calorie IHOP Omelette Toppings

• American Cheese = 100 calories
• Ham = 35 calories
• Sauteed Mushrooms = 70 calories
• Peppers & Onions = 70 calories
• Avocado = 80 calories
• Fresh Tomatoes = 10 calories
• Roasted Tomatoes = 30 calories
• Sauteed Spinach = 80 calories

Source: IHOP Nutritional Info

3. Pesto Veggie Egg White Omelette – 480 Calories

Many of the omelettes at IHOP have more than 1,000 calories (yikes!), but not the Pesto Veggie Egg White Omelette. The IHOP Pesto Veggie Egg White Omelette is one of the healthiest and lowest calorie breakfast items you can order at IHOP. The Veggie Egg White Omelette has just 480 calories and 21 grams of protein.

IHOP Veggie Egg White Omelette Nutritional Info

480 calories, 34 grams of total fat, 6 grams of saturated fat, 26 total carbohydrates, 7 grams of dietary fiber, 16 grams of sugar, 21 grams of protein.

Source: IHOP Nutritional Info

4. Classic Avocado Toast with Fresh Fruit – 630 Calories

If you love avocadoes, then you will love the IHOP avocado toast, which includes multigrain bread, sliced avocado, and roasted cherry tomatoes. If you want a healthy side, ask for the fresh fruit – which adds 50 calories.

IHOP Avocado Toast Nutritional Info

The avocado toast at IHOP has 580 calories, 42 grams of fat, 6 grams of saturated fat, 49 total carbohydrates, 18 grams of dietary fiber, 6 grams of sugar, and 10 grams of protein.

Source: IHOP Nutritional Info

5. Protein Powder Pancakes – 660 Calories

If you love pancakes, the IHOP Protein Power Pancakes are a relatively low-calorie and healthy breakfast option. The Protein Power Pancakes (with butter) have 660 calories and 37 grams of protein. If you want to make the pancakes healthier, ask for no butter and go light on the syrup.

Other low-calorie alternatives are the full stack of IHOP Original Gluten-Friendly Pancakes (550 calories) or the short stack of the IHOP Original Gluten-Friendly Pancakes (310 calories).

Source: IHOP Pancake Nutritional Info

6. Plant-Based Power Sausage Combo with Multigrain Bread – 560 Calories

The IHOP Plant-Based Power Sausage Combo is made with two plant-based sausages, scrambled egg whites, fresh fruit, and protein pancakes or multigrain toast. If you order the IHOP Plant-Based Sausage Combo with multigrain bread, you will get a healthy and filling breakfast.

IHOP Plant-Based Sausage Combo Nutritional Info

The IHOP Plant-Based Sausage Combo with multigrain bread has just 560 calories, 21.5 grams of fat, 63 total carbohydrates, 12 grams of fiber, and 31 grams of protein

Source: IHOP Nutritional Info (calculated from adding Plant-Based Power Sausage Combo nutritional info + Multigrain bread nutritional info).

7. Two Poached Eggs on an English Muffin with No Butter – 290 Calories

Although it’s not necessarily on the IHOP menu, you can create your own healthy breakfast at IHOP by ordering healthy sides. One poached egg at IHOP has just 60-70 calories and the English Muffin (with no butter) has 145 calories. For a low-calorie and nutritious breakfast at IHOP, order two poached eggs with an English Muffin (with no butter). This healthy breakfast has 260-270 calories and is healthy too!

If you want a more filling breakfast, you can order a slice of ham (120 calories), fresh fruit (50 calories), or three poached eggs instead of two poached eggs.

Source: IHOP Nutritional Info

IHOP Nutritional Menu: Where can I find the IHOP Nutritional Menu online?

You can view the detailed IHOP nutritional information online via the IHOP interactive nutrition menu. The IHOP nutritional menu shows you the total calories, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, total sugar, and protein in most of the IHOP menu items.

If you only care about total calories, the IHOP full menu online shows you the total calories in their menu items. 

What are healthy IHOP breakfast options?

Healthy IHOP breakfast options include the Pesto Veggie Egg White Omelette (480 calories), the Avocado Toast with fruit (630 calories), 2 poached eggs on an English muffin with no butter (approx. 290 calories), and the protein power pancakes (660 calories).

FAQs About Healthy Breakfast Options at IHOP

Below are some frequently asked questions about eating healthy at IHOP.

1. What are the healthiest pancakes at IHOP?

The healthiest pancakes at IHOP are the Protein Powder Pancakes. The Protein Powder Pancakes are made with whole grain rolled oats, barley, rye, chia, and flax seed. The IHOP Protein Powder Pancakes have 660 calories, 26 grams of fat, 9 grams of saturated fat, 70 total carbohydrates, 5 grams of dietary fiber, 19 grams of sugar, and 37 grams of protein. To make the Protein Powder Pancakes healthier, ask for no butter and get the syrup on the side.

Another healthy pancake option at IHOP is the IHOP gluten friendly pancakes, which have 550 calories, 23 grams of fat, 8 grams of saturated fat, 77 total carbohydrates, 2 grams of dietary fiber, 16 grams of sugar, and 9 grams of protein.

Source: IHOP Nutritional Information

2. What breakfast items are the highest in calories at IHOP?

If you are searching for a low calorie breakfast at IHOP, avoid the Breakfast Sampler. The Breakfast Sampler at IHOP has between 1030 and 1130 calories, depending on the protein you choose.

Source: IHOP Breakfast Sampler Nutritional Information

3. How many calories are in one crepe at IHOP?

The crepes at IHOP have between 500 and 1,210 calories. The fresh berry crepes and the lemon ricotta blueberry crepes at IHOP have the least calories (540 calories). In contrast, the cinnamon bun crepes (630 calories), the chicken pest crepes (870 calories), and the breakfast crepes (1,210 calories) have the most calories.

Source: IHOP Crepe Nutritional Information

4. How many calories are in a veggie omelette at IHOP?

The IHOP veggie omelette with spinach and mushrooms has 950 calories, 78 grams of fat, 20 total carbohydrates, 4 grams of dietary fiber, 5 grams of sugar, and 46 grams of protein. To make the IHOP veggie omelette healthier, ask for no hollandaise sauce and none of the Jack & Cheddar cheese blend. This will significantly cut down on calories and total fat!

Source: IHOP Nutritional Information

5. How many calories are in the protein pancakes at IHOP?

The protein pancakes at IHOP have between 660 and 740 calories. The plain protein pancakes at IHOP have 660 calories, the lemon ricotta blueberry pancakes have 730 calories, and the strawberry banana protein pancakes have 740 calories.

Source: IHOP Pancake Nutritional Information

6. Are IHOP pancakes healthy?

View on IHOP

In general, the IHOP pancakes are not healthy. The pancakes at IHOP have between 450 and 770 calories and are generally high in fat and sugar. To make the IHOP pancakes healthier, order the gluten-friendly pancakes or the protein pancakes, and ask for no butter and syrup on the side.

Source: IHOP Nutritional Information

7. Are IHOP omelettes healthy?

Most of the IHOP omelettes are served with cheese, sour cream, and Poblano cream, making them high in both calories (900+ calories) and fat.

If you want a healthy omelette at IHOP, your best bet is to build your own omelette. The IHOP build your own omelette with fresh tomatoes, avocado, salsa, and no cheese only has 490 calories. Alternatively, you can ask for your omelette to be made with egg whites instead of regular eggs, which significantly cuts down on the total calories (110 calories vs. 400 calories).

You’ll also want to be careful with the omelette toppings at IHOP. Even though they sound healthy, the sauteed mushrooms, the peppers & onions, and the sauteed spinach all have 70-80 calories each, due to being sauteed in oil.

Conclusion

In conclusion, IHOP has quite an expansive breakfast menu that includes both healthy breakfast options and some not-to-healthy breakfast options. If you are searching for the lowest calorie breakfast at IHOP, some of the best breakfast items to order include the Plant-Based Sausage Power Combo with dry multigrain toast, the Veggie Egg White Omelette, and the Protein Power Pancakes with no butter and the syrup on the side. Additionally, you can customize any IHOP omelette and make it healthier by swapping egg whites for normal eggs and by asking for no cheese and no hollandaise sauce.