Are IHOP Protein Pancakes Healthy?

Are IHOP Protein Pancakes Healthy

When you visit the International House of Pancakes (IHOP), you’ll find a variety of tempting dishes. One popular choice is their “IHOP Protein Pancakes“, which have gained attention for blending a classic breakfast favorite with an extra protein punch.

Now, we all love a good pancake breakfast, but when it comes to health, it’s essential to know what we’re digging into. So, are these protein-packed pancakes as good for our health as they are for our taste buds?

In this article, we’re going to break it all down. We’ll peek into what exactly goes into these pancakes, compare their nutrition to the regular IHOP pancakes, and help you decide if they should be your next breakfast pick.

What Are IHOP Protein Pancakes?

 IHOP Protein Pancakes

The International House of Pancakes (IHOP) is a big name in the breakfast world and knows how to make them in a way that people can’t resist! One of their interesting offerings is the Protein Pancakes, but what exactly are they?

Well, IHOP Protein Pancakes are a little different from the usual fluffy stacks we’re used to. They are designed to give you a bit more protein in your meal. Protein is super important for our bodies. It helps build and repair our muscles and strengthens our hair and nails.

These Protein pancakes are often considered a better option for those trying to eat more protein, like those who exercise a lot or want a filling meal to start their day.

Ingredients in IHOP Protein Pancakes

IHOP’s Protein Pancakes are crafted to deliver a tasty meal with an extra protein boost. The main ingredients typically include:

  • Flour: The base for any pancake, providing that classic, fluffy texture.
  • Protein Powder: To amp up the protein content, making them a higher-protein option than regular pancakes.
  • Eggs: Another source of protein and helps to bind the pancakes together.
  • Milk: Adds moisture and helps create a smooth batter.
  • Leavening Agents: Such as baking powder or soda, to make the pancakes rise and become fluffy.
  • Oil or Butter: For a rich flavor, ensure they don’t stick to the grill.
  • Sweeteners: Like sugar or syrup, to add a touch of sweetness.
  • Additional Flavors: Such as vanilla or cinnamon to enhance the taste.

IHOP Protein Pancakes Nutrition

IHOP Protein Pancakes Nutrition

IHOP Protein Pancakes have gained popularity as a nutritious breakfast option. With a hearty amount of protein, they indeed provide a wholesome start to the day, but it’s crucial to consider the full nutritional profile to gauge their overall healthiness.

A two-pancake serving from IHOP brings to your plate 340 calories, 15 grams of fat, and 19 grams of protein, not forgetting a dietary fiber contribution of 4 grams per serving. While they pose as a nutritious breakfast, mindful consumption is key to preventing unintended weight gain due to the calorie and fat content.


With 340 calories per serving, the IHOP Protein Pancakes can be a significant caloric source. To curtail calorie intake, consider opting for lighter toppings like honey, cinnamon, or fresh fruit. And for an extra protein punch without additional calories, a scoop of protein powder in the batter could be your go-to.

Fat Content

The 15 grams of fat per serving could quickly add up, so keep an eye on your overall daily intake. You could explore using reduced-fat or plant-based alternatives to manage the fat content.

Protein Content

Offering 19 grams of protein, these pancakes aid in muscle maintenance and build while also enhancing satiety. To further amplify the protein, consider adding protein powder to the pancake batter.

Carbohydrates, Proteins, and Fats

Balancing 34 grams of carbohydrates, 19 grams of protein, and 15 grams of fat per serving, these pancakes derive their carbs from whole wheat flour and wheat germ, protein predominantly from protein powder and egg whites, and fats from canola oil.

Vitamins and Minerals

Packing in 10% of the RDI for calcium, 8% for iron, and 6% for vitamin A, IHOP Protein Pancakes also offer 2% of the RDI for both potassium and vitamin C, making them a source of essential micronutrients.

Sugar Content

With a modest 2 grams of sugar per serving, these pancakes stand as a lower-sugar breakfast option. The sugar content can be further managed with mindful topping choices like fresh fruit or honey.

Are IHOP Protein Pancakes Healthy for Fitness and Special Diets?

Are IHOP protein pancakes good

Here is the answer to “Are IHOP protein pancakes good?” IHOP Protein Pancakes can be healthy, but it depends on your diet and how you eat them. 

If you’re someone who works out, yes, these pancakes can be a good choice because they have lots of protein – 19 grams in each serving! But, there’s a but. They also have 340 calories and 15 grams of fat. So if you’re trying not to eat too many calories or fats, you need to keep that in mind.

Now, if you’re watching your sugar, they only have 2 grams of sugar per serving, which isn’t a lot. But if gluten is a problem for you, sorry, these pancakes are not an option since they have flour in them.

For vegetarians, these pancakes are okay. But if you’re vegan, they’re a no-go because they have eggs and milk.

You can control how healthy these pancakes are by being smart with your toppings. Choose things like cinnamon, honey, or fresh fruit to add flavor without a lot of extra calories. And if you want even more protein without a lot of extra calories, throw in a scoop of protein powder.

Also, check out Is Chick fil A Diet Lemonade Keto-Friendly?

Pros and Cons of Eating IHOP’s Protein Pancakes

Eating IHOP's Protein Pancakes


  • Good source of protein – IHOP Protein Pancakes provide 19 grams of protein per two-pancake serving, which can help build and maintain muscle.
  • High in essential vitamins and minerals – Each serving also contains 10% of the recommended daily intake (RDI) of calcium, 8% of the RDI for iron, and 6% of the RDI for vitamin A.
  • Low in sugar – These pancakes contain only 2 grams of sugar per two-pancake serving, making them a relatively low-sugar breakfast option.


  • High in fat – IHOP Protein Pancakes contain 15 grams of fat per two-pancake serving, making them a relatively high-fat breakfast option.
  • High in calories – Each serving contains approximately 400 calories, which may be too many for some people depending on their daily caloric needs.

Comparison with Regular Pancakes

When we put IHOP Protein Pancakes side by side with regular pancakes, some notable differences jump out in terms of nutrition.

Nutritional Differences

IHOP Protein Pancakes boast 340 calories, 34 grams of carbohydrates, and an impressive 19 grams of protein per serving, with a modest 2 grams of sugar.

In contrast, two regular IHOP pancakes have roughly 350 calories, 18 grams of carbohydrates, 8 grams of protein, and a much higher sugar count of 26 grams. The Protein Pancakes take the lead in offering more protein and less sugar, making them a healthier choice.

Sodium Content

A two-pancake serving of IHOP Protein Pancakes contains approximately 690 milligrams of sodium. For those mindful of their sodium intake, consider pairing these pancakes with fresh fruit or unsweetened yogurt as toppings to avoid adding any extra sodium.

On the other side, a single pancake (using about 1/4 cup of batter) might contain around 150 to 450 mg of sodium, with the primary sources being baking powder and added salt.

Fiber Content

Offering 3 grams of dietary fiber per serving, IHOP Protein Pancakes can be a friend to your digestive system and may help keep you satisfied for longer. To ramp up the fiber content even more, consider fiber-rich toppings like fresh berries or banana slices.

Overall, IHOP Protein Pancakes can be a healthier alternative to regular pancakes as they provide more protein, fewer carbohydrates, and fewer calories. However, if you are counting calories or watching your fat intake, it is important to note that IHOP Protein Pancakes still contain a significant amount of fat and calories.


How many calories are in IHOP Protein Pancakes?

A serving of IHOP Protein Pancakes, which consists of two pancakes, contains 340 calories.

Are IHOP protein pancakes suitable for a vegan diet?

No, IHOP Protein Pancakes contain both eggs and milk, making them unsuitable for a vegan diet.

Do IHOP protein pancakes contain gluten?

Yes, they contain wheat flour and wheat germ, so they are not gluten-free.

Are there any allergens in IHOP protein pancakes?

Yes, they contain milk, egg, soy, and wheat, which are common allergens.

How can I find the nutritional information for other IHOP items?

Nutritional information for IHOP menu items can usually be found on their official website or by asking in-store for a nutritional guide.


IHOP’s Protein Pancakes bring a notable protein boost to your breakfast plate. Their lower sugar content, compared to regular pancakes, is a win, though attentiveness to the calorie and fat content remains crucial for mindful eating. 

Your choice of toppings and portion sizes can significantly influence the healthiness of your meal. Suitable for fitness enthusiasts and accommodating to certain special diets, these pancakes can be a versatile and delightful option when consumed with consideration to one’s dietary goals.

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