Low FODMAP at IHOP - Complete Ordering Guide
Complete guide to ordering low FODMAP at IHOP. Safe menu items, what to avoid, and how to customize your order.
✓ Safe Items to Order
| Item | Notes | Modifications |
|---|---|---|
| Scrambled Eggs | Plain eggs, no cheese | Request cooked in oil, not butter |
| Egg White Omelette (modified) | With safe vegetables only | Request spinach and tomato only, no cheese |
| Bacon or Turkey Bacon | Simple protein option | Plain, no glaze |
| Hash Browns | Shredded potatoes | Request plain, crispy style, no butter |
| Fresh Fruit | Check available fruits | Choose strawberries, grapes, oranges - avoid apple |
| Grilled Tilapia | Simple grilled fish | No seasoning, no butter sauce |
✗ Items to Avoid
- • All pancakes (wheat-based, may contain buttermilk)
- • All waffles (wheat-based)
- • French toast (wheat and egg dip)
- • Crepes (wheat-based)
- • All breads and toast
- • Oatmeal
- • Cheese omelettes
- • Onion rings
- • Most sauces and syrups
Example Orders
Modified Breakfast
- ✓ Scrambled eggs, plain, cooked in oil
- ✓ Bacon
- ✓ Hash browns, plain and crispy
- ✓ Fresh strawberries
- ✓ Coffee (black)
Tip: This replaces the pancake-focused meals
Egg Plate
- ✓ Two eggs any style (not scramble with cheese)
- ✓ Turkey bacon
- ✓ Hash browns
- ✓ Orange juice (small)
Tip: Simple, customizable option
Quick Summary
IHOP (International House of Pancakes) is challenging for low FODMAP diners because, as the name suggests, their specialty is pancakes - which are wheat-based and off-limits. However, their egg dishes and simple sides can work with modifications.
Best bets: Scrambled eggs, bacon, hash browns
Always avoid: All pancakes, waffles, French toast, crepes, and breads
The Pancake Problem
Everything IHOP is famous for is off-limits for low FODMAP:
- Original Buttermilk Pancakes (wheat + buttermilk)
- All specialty pancakes
- Waffles
- French toast
- Crepes
You’ll need to focus on their egg-based options instead.
How to Order
- Focus on eggs - They offer various egg preparations
- Skip the syrup - Maple syrup is OK, but flavored syrups may contain HFCS
- Verify hash browns - Request plain, no butter
- Choose fruit carefully - Stick to berries and citrus
- Watch the cheese - High lactose, skip unless using lactase
Staff Communication Tips
Say:
“I know IHOP is famous for pancakes, but I can’t eat wheat. Can I get a simple egg breakfast - scrambled eggs cooked in oil, bacon, and plain hash browns? No toast.”
CRITICAL: Request “Cracked Egg” Omelets
Important warning: Some IHOP locations use a premade egg mix that contains wheat for their omelets. If you need to avoid gluten/wheat, specifically request a “cracked egg omelet” made from fresh eggs rather than the premade mix.
Build Your Own Breakfast
Ask for:
- Eggs (your style, no cheese) - request “cracked eggs” not egg mix
- Choice of meat (bacon preferred - sausage may contain fillers)
- Hash browns (plain)
- Fruit (specify safe options)
Last verified: December 2025. Menu items and ingredients can change. Always confirm with restaurant staff. Request “cracked egg” omelets to avoid wheat in egg mix.