The 3 healthiest breakfast orders at IHOP, according to dietitians

Dining out at the popular chain can be the smartest way to start your day—if you order carefully.

Key Points

• Dietitians say the Veggie Egg White Omelette is their top healthy pick at IHOP.
• Other menu choices include Avocado Toast and the Quick 2-Egg Breakfast with modifications.
• Emphasizing protein, limiting carbs and choosing zero-sugar drinks help create a healthy IHOP meal.

We’ve all heard that breakfast is the most important meal of the day, and there’s wisdom to the adage. After all, our first nutrition when we wake up determines how our bodies will function for the whole day. A bit of sustenance in the morning helps stabilize our blood sugar and keep our minds off our hunger until a midday break. “Research shows that people who eat breakfast regularly tend to have higher intakes of important nutrients like fiber, calcium, vitamin D and potassium,” says Gina Rancourt, M.S., RD, CD.

For those keeping an eye on our health, IHOP, known as much for dessert-bordering breakfasts like Dubai Chocolate Pancakes as classic bacon and eggs, can seem like an impossible dream. But we talked to dietitians about how to narrow down the vast menu to find smart choices that will help you operate in tip-top shape all day long. These are their top three picks for healthy breakfast options at IHOP. 

1. Veggie Egg White Omelette

This omelette was the unanimous pick among dietitians, with the following nutrition profile:

• Calories: 420  
• Carbohydrates: 29 g
• Dietary fiber: 7 g
• Total sugar: 18 g
• Protein: 21 g 
• Total fat: 27 g 
• Saturated fat: 4.5 g
• Cholesterol: 0 mg
• Sodium: 1,230 mg

Both Rancourt and Ella Davar, RD agree that once comfy in your booth at IHOP, your best bet is an egg white omelette with lots of vegetables. “This is the most nutritionally complete item on the IHOP menu,” raves Davar. “You get 21 grams of protein from egg whites; fiber and antioxidants from spinach, mushrooms, onions and tomatoes; and healthy fat from avocado—with zero refined carbs.”

Rancourt recommends using the Build-Your-Own option to choose exactly the vegetables you prefer. However, she cautions to “go light on cheese.” Our nutrition facts above are for the version without the additional dairy.

Davar believes that when dining at IHOP, it’s smartest to stick to just one carbohydrate source in a given meal. Her favorite pick with this dish is fresh fruit in place of toast. She also recommends adding some salsa on top to enhance the flavor and fiber content.

2. Avocado Toast

The nutrition info for an order of avocado toast at IHOP is as follows:

• Calories: 700
• Carbohydrates: 62 g
• Dietary fiber: 18 g
• Total sugar: 18 g
• Protein: 22 g  
• Total fat: 45 g
• Saturated fat: 7 g 
• Cholesterol: 0
• Sodium: 1,150 mg

This pick is the highest in terms of carbs, fat and calories, but that doesn’t mean it’s a bad choice. “Not only is it delicious, but this meal combines protein, fiber and heart-healthy fats, making it both satisfying and nutrient-dense,” explains Rancourt. 

While also high in sodium, it’s possible to request less salt. Other modifications that Rancourt recommends include getting a side of fresh fruit and requesting multigrain bread for the base of the avocado toast. Fresh fruit contains potassium to help flush out the excess sodium. Another tip? “Ask for no butter on the toast—you’re already getting healthy fats from avocado,” she advises. Our zero cholesterol statistic is for scrambled egg whites, so keep that in mind when ordering. Getting your eggs poached instead will skyrocket cholesterol to 325 mg, 108% of your daily value.

3. Quick 2-Egg Breakfast with Turkey Bacon and Whole-Wheat Bread

This spin on bacon and eggs provides the following nutrition:

• Calories: 310 
• Carbohydrates: 37 g
• Dietary fiber: 3 g 
• Total sugar: 5 g
• Protein: 23 g  
• Total fat: 8 g
• Saturated fat: 2 g  
• Cholesterol: 25 mg
• Sodium: 910 mg

This is another dish that requires some strategic ordering, says Davar. She recommends choosing either whole-wheat toast or fresh fruit and skipping the hash browns that are typically included with this filling plate. Our nutrition breakdown is for the version with scrambled egg whites, but the dietitian says that keeping the yolks can be a good choice, too, if you aren’t avoiding cholesterol. 

“Whole eggs are one of the most underrated blood-sugar-friendly foods,” Davar states. “The protein and fat slow gastric emptying, meaning any carbs you do eat get absorbed more gradually.” The inclusion of turkey bacon adds another dose of protein without too much fat, coming in at 60 calories and 3.5 grams of fat, along with 5 grams of protein—a good compromise if you’re craving crispy meat.

Both experts believe that whole-wheat is the best choice for toast, given its 3 grams of dietary fiber, but Rancourt is careful to warn diners to either go light on the butter or skip it entirely. She suggests subbing in peanut butter for even more filling protein spread.

How to Order a Healthy Breakfast at IHOP

• Focus on protein: Eggs and leaner meats such as turkey bacon or turkey sausage, rather than the pork varieties, are your friend, says Rancourt, but don’t skimp on fruit and vegetables, either.
• Stick to one carb per order: “The biggest mistake people make at IHOP is stacking carbs—pancakes AND toast AND hash browns on the same plate,” says Davar. “Each carb choice can spike blood sugar. Together, they create a glucose avalanche.” Her rule is to allow room for one carb source (yes, fresh fruit counts), then build the rest of the meal around getting sufficient protein and fiber. 
• Don’t drink your calories: Rancourt says that her top beverage choice is water with a squeeze of citrus for flavor. However, she doesn’t object to unsweetened coffee or tea “for added antioxidants without added sugar. Milk can add extra protein and calcium, too,” she explains. It’s best to steer clear of other sugary sips such as sweetened iced tea, specialty coffee drinks and soda. 
• Remember that you don’t have to be perfect: “While choosing meals with protein, fiber and produce can help support health, there is absolutely room for favorite breakfast foods like pancakes, waffles, French toast and bacon,” Rancourt says. “Enjoying the foods you love is part of a healthy relationship with food.” 

Our Expert Take

We can say without a doubt that discussing IHOP breakfasts made us hungry. And there’s nothing wrong with the occasional visit to this breakfast spot. “IHOP isn’t typically thought of as a nutrition destination, but if you know what to order, you can eat there without wrecking your blood sugar or your diet,” says Davar. Whether your focus is your health, or just enjoying the latest pancake of the month, dining out should be fun. Heading to your local IHOP is an American institution, and one you can enjoy no matter what your nutritional goals happen to be.

Read the original article on EatingWell