Wing pickBuffalo Chicken Wings
with ranch; without optional sides
PCF2 g net carbsFew net carbs, but plenty of sodium.
Keto picks at IHOP
Eggs do not give the whole plate a pass.
Build your order4.9App Store rating
1M+meals logged
IHOP meals ranked by net carbs
- T-Bone Steak10 oz; without optional sidesPCF0 g net carbs
- Buffalo Chicken Wingswith ranch; without optional sidesPCF2 g net carbs
- Pot Roastwithout optional sidesPCF8 g net carbs
- Chopped Chicken Saladwithout optional sidesPCF8 g net carbs
- Smoked Sausagewithout optional sidesPCF10 g net carbs
See all 6
- Garden Omelettewithout optional sidesPCF14 g net carbs
Net carbs are carbs minus fiber. Meals with 15 g or fewer. Source: IHOP nutrition page, US menu, November 4, 2026. Not affiliated with IHOP.
Questions
What can someone order at IHOP on keto?
T-Bone Steak or Buffalo Chicken Wings can anchor a low-net-carb order. Eggs with ham are another option. Count sides separately.
Are IHOP omelettes keto-friendly?
Check the exact omelette. The standard Bacon Temptation has 19 g net carbs before optional sides.
Are IHOP Protein Power Pancakes keto-friendly?
They have 65 g net carbs before added syrup. Protein in the name does not make this a low-net-carb stack.
More IHOP guides
Eat out on plan, with Alma
Get a plan for your goal. Then snap any menu and Alma shows what fits.
Build your order
Swipe right to keep, left to skip.
Dinner anchorT-Bone Steak
10 oz; without optional sides
PCF0 g net carbsThe steak fits. Optional sides are extra.