What is Sugar Free at IHOP?

What is Sugar Free at IHOP?

What's Sugar Free At IHOP

I have to admit, I was fully committed to the idea that I was never going to be able to darken the door of an IHOP ever again.  I just assumed there was sugar everywhere but as I started looking through their nutritional information I was a little surprised.

By far what was most impressive is that there is less than a gram of sugar in the bacon, turkey sausage, and Pork Sausage links.  You could easily make a very nice meal either for breakfast or Lunch/Dinner and avoid sugar.

Since IHOP doesn’t provide an ingredients list, the best we can do is look at their nutritional info, each of these items are listed at 0 grams of sugar.  We can’t look for fructose specifically.  Let’s take a look at the individual components of our meal, then we can discuss a few options.

  • Bacon
  • Top Sirloin Steak
  • Turkey Sausage Links
  • Turkey Sausage patties
  • Pork Sausage Links
  • Taylor Ham
  • Eggs
  • Any Cheese
  • All Veggies
  • Grits
  • Sauteed Spinach and Mushrooms
  • Seasoned Fries
  • Hashbrowns (These have 1 gram of sugar but is most likely from the potatoes and not from added Fructose)


You will need to avoid their breads and syrups. (I know, no pancakes at the International House of Pancakes)  It looks like you can have almost any omelette consisting of any of the meats listed above with any cheese or veggie.  Any of the meats can be used as sides as well as hashbrowns (Hashbrowns have 1 gram of sugar but is most likely from the starch) and/or grits.


Hope you are (Top Sirloin) Steak and Potatoes man.  The fries have no sugar but the plain baked potato is listed at 4 grams of sugar.  I’m sure none is from fructose so as long as you avoid the bacon bits, you should be fine.  A side salad with no dressing is good also.  (FYI, not having dressing when I ate out was a little stressful.  Sometimes I bring my own from home but when I’m in a pinch I’ve found that salt, pepper and a couple squeezed lemon wedges is very tasty on a salad.)


Pretty straight forward here.  Avoid soft drinks or fruit juice.  Coffee, tea or milk (unsweetened or with artificial sweeteners) or diet drinks are fine.

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