Pit StopIHOP: high-protein, low-calorie picks
Here are the 418 IHOP items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition IHOP published, as listed on restaurant.nutritionix.com.
251 items are 400 calories or less. 70 have 30 g of protein or more. The most protein at 400 calories or less is T-Bone Steak (10 oz) (49 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| T-Bone Steak (10 oz)1 serving | 290 | 49 | 0 | 11 |
| Roasted Turkey1 serving | 280 | 41 | 6 | 10 |
| Grilled Tilapia1 serving | 220 | 36 | 1 | 8 |
| Pot Roast1 serving | 320 | 36 | 8 | 16 |
| Salmon1 serving | 250 | 35 | 2 | 12 |
| Grilled Chicken Dinner1 serving | 160 | 34 | 0 | 2.5 |
| Build Your Own Omelette1 serving | 380 | 27 | 7 | 27 |
| Slice of Ham1 serving | 130 | 20 | 4 | 3.5 |
| (4) Turkey Sausage Links1 serving | 190 | 17 | 0 | 13 |
| Jr. Chicken Strips1 serving | 230 | 17 | 16 | 11 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buttermilk Crispy Chicken1 serving | 550 | 42 | 36 | 27 |
| Spicy Poblano Benedict1 serving | 570 | 40 | 39 | 28 |
| Sirloin Steak Tips1 serving | 510 | 37 | 21 | 31 |
| Classic Benedict1 serving | 480 | 30 | 36 | 24 |
| Chopped Chicken Salad1 serving | 580 | 28 | 18 | 46 |
| Veggie Egg White Omelette1 serving | 510 | 21 | 30 | 36 |
| Build Your Combo - Protein Power Pancakes (eggs not counted)1 serving | 580 | 21 | 55 | 31 |
| BLT1 serving | 580 | 18 | 36 | 41 |
| (4) Double Blueberry Pancakes1 serving | 600 | 17 | 103 | 14 |
| Crispy Shrimp1 serving | 460 | 16 | 51 | 22 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Grilled Chicken Dinner1 serving | 160 | 34 | 21.2 |
| T-Bone Steak (10 oz)1 serving | 290 | 49 | 16.9 |
| Grilled Tilapia1 serving | 220 | 36 | 16.4 |
| Slice of Ham1 serving | 130 | 20 | 15.4 |
| Roasted Turkey1 serving | 280 | 41 | 14.6 |
| Salmon1 serving | 250 | 35 | 14.0 |
| Pot Roast1 serving | 320 | 36 | 11.2 |
| (4) Turkey Sausage Links1 serving | 190 | 17 | 8.9 |
| Buffalo Chicken Wings1 serving | 620 | 54 | 8.7 |
| T-Bone Steak & Eggs (10 oz) (eggs not counted)1 serving | 750 | 62 | 8.3 |
High-protein breakfast
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Build Your Own Omelette1 serving | 380 | 27 | 7 | 27 |
| Veggie Egg White Omelette1 serving | 510 | 21 | 30 | 36 |
| Build Your Combo - Protein Power Pancakes (eggs not counted)1 serving | 580 | 21 | 55 | 31 |
| (4) Double Blueberry Pancakes1 serving | 600 | 17 | 103 | 14 |
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Questions
What item under 1,000 calories has the most protein at IHOP?
Chicken Fajita Omelette (1 serving): 72 g protein, 890 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at IHOP?
At 400 calories or less, the most protein comes from T-Bone Steak (10 oz) (1 serving): 49 g protein, 290 calories; Roasted Turkey (1 serving): 41 g protein, 280 calories; Grilled Tilapia (1 serving): 36 g protein, 220 calories.
What is a high-protein breakfast at IHOP?
Build Your Own Omelette (1 serving): 27 g protein, 380 calories; Veggie Egg White Omelette (1 serving): 21 g protein, 510 calories; Build Your Combo - Protein Power Pancakes (eggs not counted) (1 serving): 21 g protein, 580 calories.
Where do these IHOP numbers come from?
From the nutrition information IHOP publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.