Sit-down · American diner

The healthiest orders at IHOP

16 IHOP meals ranked by protein, calories, and where the numbers come from. Pick the one that fits your day.

Nutrition checked September 25, 2026 · Numbers: all 16 published · IHOP’s nutrition page

Top pick

Buttermilk Crispy Chicken

Buttermilk-battered fried chicken strips.

Entrees · $14.99 typical price · Published

550calories · 7.6 g protein per 100 cal

42 gProtein

36 gCarbs

27 gFat

Best pick under every calorie limit

The most protein you can get at IHOP under each limit.

UNDER 400 CALGrilled Tilapia220 cal · 36 g protein UNDER 500 CALGrilled Tilapia220 cal · 36 g protein UNDER 600 CALButtermilk Crispy Chicken550 cal · 42 g protein UNDER 700 CALButtermilk Crispy Chicken550 cal · 42 g protein UNDER 800 CALSirloin Steak & Eggs720 cal · 58 g protein

Most protein at IHOP

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Sirloin Steak & EggsCombos · $16.99 typical	720	58 g	62 g	26 g	8.1 g	Published
2	Chicken & WafflesWaffles · $15.99 typical	1,010	43 g	97 g	50 g	4.3 g	Published
3	Buttermilk Crispy ChickenEntrees · $14.99 typical	550	42 g	36 g	27 g	7.6 g	Published
4	Sirloin Steak TipsEntrees · $15.99 typical	510	37 g	21 g	31 g	7.3 g	Published
5	Protein Power Pancakes (4)Pancakes · $11.99 typical	660	37 g	70 g	26 g	5.6 g	Published

Vegetarian picks

Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
Protein Power Pancakes (4)Pancakes · $11.99 typical	660	37 g	70 g	26 g	5.6 g	Published
Build Your Own OmeletteOmelettes · $10.99 typical	380	27 g	7 g	27 g	7.1 g	Published
Classic Thick 'N Fluffy French ToastFrench Toast · $10.99 typical	900	23 g	108 g	42 g	2.6 g	Published
Veggie Egg White OmeletteOmelettes · $12.49 typical	510	21 g	30 g	36 g	4.1 g	Published
Original Buttermilk Pancakes (3)Pancakes · $8.99 typical	460	13 g	61 g	18 g	2.8 g	Published

Breakfast

Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
Build Your Own OmeletteOmelettes · $10.99 typical	380	27 g	7 g	27 g	7.1 g	Published
Classic BenedictEggs Benedict · $13.49 typical	480	30 g	36 g	24 g	6.3 g	Published
Sirloin Steak & EggsCombos · $16.99 typical	720	58 g	62 g	26 g	8.1 g	Published
Protein Power Pancakes (4)Pancakes · $11.99 typical	660	37 g	70 g	26 g	5.6 g	Published
Veggie Egg White OmeletteOmelettes · $12.49 typical	510	21 g	30 g	36 g	4.1 g	Published

Every IHOP dish we track

Best overall first. Sides and snacks come last.

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Buttermilk Crispy ChickenEntrees · $14.99 typical	550	42 g	36 g	27 g	7.6 g	Published
2	Sirloin Steak TipsEntrees · $15.99 typical	510	37 g	21 g	31 g	7.3 g	Published
3	Sirloin Steak & EggsCombos · $16.99 typical	720	58 g	62 g	26 g	8.1 g	Published
4	Protein Power Pancakes (4)Pancakes · $11.99 typical	660	37 g	70 g	26 g	5.6 g	Published
5	Classic BenedictEggs Benedict · $13.49 typical	480	30 g	36 g	24 g	6.3 g	Published
6	Chopped Chicken SaladFresh Salads & Soups · $13.49 typical	580	28 g	18 g	46 g	4.8 g	Published
7	Grilled TilapiaEntrees · $14.99 typical	220	36 g	1 g	8 g	16.4 g	Published
8	Build Your Own OmeletteOmelettes · $10.99 typical	380	27 g	7 g	27 g	7.1 g	Published
9	Grilled Chicken DinnerEntrees · $13.99 typical	160	34 g	0 g	3 g	21.3 g	Published
10	Veggie Egg White OmeletteOmelettes · $12.49 typical	510	21 g	30 g	36 g	4.1 g	Published
11	The Classic SteakburgerUltimate Steakburgers · $14.99 typical	800	33 g	49 g	53 g	4.1 g	Published
12	Classic Chicken SandwichHand-Crafted Sandwiches · $13.99 typical	840	33 g	55 g	55 g	3.9 g	Published
13	Original Buttermilk Pancakes (3)Pancakes · $8.99 typical	460	13 g	61 g	18 g	2.8 g	Published
14	Belgian WaffleWaffles · $8.99 typical	560	10 g	64 g	29 g	1.8 g	Published
15	Chicken & WafflesWaffles · $15.99 typical	1,010	43 g	97 g	50 g	4.3 g	Published
16	Classic Thick 'N Fluffy French ToastFrench Toast · $10.99 typical	900	23 g	108 g	42 g	2.6 g	Published

Quick answers

What’s the healthiest order at IHOP?

Buttermilk Crispy Chicken: 550 calories and 42 g of protein (7.6 g per 100 calories). It ranks first of the 16 IHOP meals we track for landing in a moderate calorie range with plenty of protein.

What has the most protein at IHOP?

Sirloin Steak & Eggs, with 58 g of protein for 720 calories. Next is Chicken & Waffles (43 g, 1,010 cal).

What can I get at IHOP under 500 calories?

Grilled Tilapia (220 cal, 36 g protein), Grilled Chicken Dinner (160 cal, 34 g protein) and Classic Benedict (480 cal, 30 g protein).

Is there a high-protein vegetarian option at IHOP?

Protein Power Pancakes (4): 37 g of protein for 660 calories.

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

See what fits near you

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More places like IHOP

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IHOP in our guides

Healthy fast food breakfastBreakfasts with real protein from Starbucks to First Watch.High-protein vegetarian restaurant mealsMeatless meals at chains that still bring the protein.