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IHOP Vegan Menu Items To Try

Learn how to eat vegan at IHOP with these items.

From keto and paleo diets to vegetarianism and veganism, there are a plethora of diets and nutritional choices available. When meeting up with family, friends, coworkers, or clients, it can be hard to find a restaurant that works for everyone’s dietary choices and needs. 

ihop sign

If you’re a vegan, it can be especially difficult to find a restaurant that meets your standards. And while IHOP may not stand out as a vegan restaurant, you may be surprised to learn there are many delicious vegan options available!

IHOP doesn’t have a vegan menu, but there are a few options vegans can choose from on their menu. Some are lower carbohydrate options, and some are higher in carbs.

No matter what kind of diet you’re following, you have choices if you’re vegan and want to eat at IHOP. 

Vegan IHOP Options

I’ll provide information on IHOP’s vegan options, the nutrition information, and some of the ingredients they contain so you can decide what to order. 

Make sure you confirm with your server that your items are vegan, or ask that they be cooked in oil instead of butter to be safe!

French Fries

I love how IHOP’s french fries taste. They have 320 calories, 15 grams of fat, 1230 grams of sodium, and 42 grams of carbohydrates.

In addition to potatoes, the french fries contain various preservatives and spices.

They are vegan, but may not be a good option if you’re allergic to any of the ingredients mentioned, trying to watch your sodium, or following a low-carb diet. 

You might want to consider one of the other options we’ll discuss later in this post. You could turn your fries into loaded fries by topping them with sauteed veggies, avocado, salsa, or dill pickle spears.


English Muffin

IHOP’s English muffin is an excellent choice for a quick breakfast. It’s low in calories and most nutrients, except for carbohydrates.

It comes with butter, but I also like to add a little jam or peanut butter to it for extra flavor – if you ask them for it, they’ll bring it out for you. 

If you want to try something different, have them bring you some oven-roasted tomatoes and avocado, and fresh spinach.

Try adding some flavor with salsa or ketchup. Ordering these sides will be a task, but it will be worth it. 


Grits

I love IHOP’s grits for another quick, healthy vegan breakfast option when I eat there.

They have 120 calories, no fat or cholesterol, 85 milligrams of sodium, 27 grams of total carbohydrates, and 3 grams of protein.

They’re a healthy choice for vegans but can be flat without anything, so I like to add some fruit or sugar for extra flavor.

You can also sweeten it by adding brown sugar and maple syrup and topping it with glazed strawberries or banana slices. 


Hash Browns

I love IHOP’s hash browns because they make them the way I used to eat them at school.

They contain 210 calories, have 14 grams of fat, 2.5 grams of saturated fat, no cholesterol, 230 milligrams of sodium, 19 grams of total carbohydrates, two grams of dietary fiber, and two grams of protein. 

They’re made of potatoes, salt, corn starch, dextrose, onion powder, spices, and color enhancers.


Sourdough Toast

I love IHOP’s sourdough toast – I order it with my meals every time I eat there.

It has 110 calories, 1 gram of fat, no cholesterol, 240 milligrams of sodium, 21 grams of carbohydrates, less than 1 gram of dietary fiber, 2 grams of sugar, and four grams of protein. 

Try making avocado toast by asking to add avocado!

You could also top your toast with peanut butter, jams, or other condiments. Or, add fruit for an extra filling toast!


Sauteed Veggies

You won’t find sauteed veggies as an item on IHOP’s menu, but they should make this dish for you.

Just ask for one of their vegetarian omelets (garden spinach and mushrooms or veggie) with no eggs or cheese. Be sure to ask that they cook them in olive or vegetable oil instead of butter to keep it vegan!

You can have sauteed veggies, including broccoli, mushrooms, onions, spinach, and tomatoes. 

In addition, you can pair them with avocado, corn tortillas, flour tortillas, or salsa to complete your order. 


Baked Potato

If you go to IHOP and want to ask for a baked potato as a substitute for a potato side, you can.

IHOP’s baked potato has 300 calories, and is low in everything except carbohydrates.

If you’re on a ketogenic diet, the potato has 50 net carbs per serving. 

You could ask the server for baked potato toppings like salsa, or some of the sauteed veggies mentioned earlier to give the potato more flavor while still keeping it vegan. 


Fresh Fruit

I love to get IHOP’s fresh fruit cup with my breakfast or even as a light dessert after a meal.

IHOP’s fresh fruit cup is one of the healthiest vegan items on its menu.

It has 60 calories, no fat or cholesterol, only 5 milligrams of sodium, 14 grams of total carbohydrates, 1 gram of dietary fiber, 12 grams of sugar, and less than one gram of protein. 

It goes great with some other breakfast items, like the oatmeal or grits, or it could make a delicious low-calorie vegan dessert choice.

It consists of pineapple, honeydew melon, grapes, watermelon, blueberries, and orange. It also has no allergens, so just about anyone can eat it. 


House Salad

IHOP’s house salad is another healthy vegan menu item.

It has 30 calories, no fat or cholesterol, only 20 milligrams of sodium, 7 grams of total carbohydrates, 2 grams of dietary fiber, 4 grams of sugar, and 2 grams of protein. 

It consists of an iceberg lettuce mix: lettuce, carrots, red cabbage, tomato, and red onion.

Adding dressing will take the calorie count up a little bit, depending on your preference.

IHOP’s vegan salad dressing options include balsamic vinaigrette, raspberry vinaigrette, creamy Italian, fat-free Catalina, and fat-free french.


Minestrone Soup

Not every IHOP has minestrone, but it’s a great vegan choice if you go to an IHOP that has it.

It has 150 calories, 3 grams of fat, no cholesterol, 1130 mg of sodium, 27 grams of carbohydrates, 2 grams of dietary fiber, 3 grams of sugar, and 5 grams of protein. 

I love to eat a bowl of minestrone when I go to an IHOP that has it.

If you go to an IHOP that has it, don’t eat the crackers if they serve them with it, they are not vegan. 


Vegan IHOP Options

  1. French Fries 
  2. English Muffin
  3. Grits 
  4. Hash Browns
  5. Sourdough Toast
  6. Sautéed Veggies
  7. Baked Potato
  8. Fresh Fruit
  9. House Salad
  10. Minestrone Soup

Final Thoughts

If you’re looking for vegan menu items at IHOP, they’re limited but not impossible to find. When looking for vegan items, first consider any allergies or food sensitivities you have and avoid items that might aggravate those, like the french fries if you’re allergic to any of the ingredients. 

Then think about any other dietary considerations – if you’re a vegan who’s also trying to eat a more ketogenic diet, you’ll want to avoid the higher carbohydrate options like minestrone soup or baked potato. If you plan in advance though, you can eat vegan at IHOP. 

IHOP also has gluten free options, so if you’re also avoiding gluten, check them out!

Finally, don’t forget to order a drink with your vegan meal at IHOP. Vegan beverage options include:

  • Flavored and regular iced teas
  • Lemonades
  • Splashers
  • Various vegetable and fruit juices
  • Fountain drinks
  • Certain alcoholic beverages

IHOP is a great place to meet friends and enjoy a great meal for a reasonable price. Everyone can find something they like despite their food preferences or dietary considerations if they’re creative and not shy about asking for special requests. 

Check out our favorite IHOP menu items!

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Written by Ryan F.

Ryan is a local foodie who enjoys checking out the area's restaurant scene every chance he can. Ryan also enjoys traveling and checking out local eateries in every city he visits.