How to eat healthy at ihop

With the weekend approaching, let's talk about what you should eat if you end up at ihop at 3am. Did you know the Original Stack of buttermilk pancakes has 880 calories and 50 grams of fat?! The Harvest Grain ‘N Nut pancakes has even more! All the entree salads have upwards of 800 calories, the crepes are 1200 calories and the Crispy Chicken Strips are 1800 calories!

Choose from their Simple and Fit menu which have under 600 calories and be picky!  Ask them to hold the butter, hold the cheese or ask for less, ask for dressings on the side, ask for egg whites, and they have sugar free syrup! The omletes are your best bet for low cal coming in at 320-420 calories. The Two x Two x Two combo gives you one of everything for 400 calories however it does have 1,450mg sodium. The fruit crepes on the Simple and Fit Menu are 580 calories with 24g fat, so be sure to skip that! The Simple & Fit Whole Wheat pancakes have more fat than the S&F buttermilk pancakes. I would stay away from the S&F Turkey Bacon Omelette which is still pretty high in fat and the S&F Blueberry Harvest Grain 'N Nut Combo which is 560 cal. All of the pancake platters at IHOP are pretty high in sodium.

In short try not to eat your entire plate or split your plate with someone.

While turkey bacon definitely contains less fat and sodium than regular pork bacon, this does not mean it is a healthy food. It is a bit healthier, but both types of bacon are processed meats that are cured with sodium nitrate. A study performed by the American Institute for Cancer Research clearly showed that regularly eating processed meats containing sodium nitrates, including turkey bacon and regular bacon, increases the risk of developing certain cancers. Turkey bacon and regular bacon are best enjoyed occasionally, and should not be part of your everyday diet. - Livestrong


  1. I will only eat from the "healthy" menu there! When I went to the one in Columbia Heights the other day they brought me out the wrong thing, added butter when I didn't ask for it and I had to ask them for the sugar free syrup twice! I asked them to re-do my order bc I wasn't eating all those calories! You are your own advocate for "less fatty/sugary" meals...especially at Ihop and especially at 3am LOL! Great post!

  2. Wow great job advocating for yourself!