How much protein is in a big steak omelette from IHOP?

The IHOP big steak omelette is a popular menu item at the International House of Pancakes restaurant chain. It’s loaded with steak, peppers, onions, tomatoes, and cheese. But how much protein does this hearty omelette really contain?

Protein Content of the IHOP Big Steak Omelette

According to the IHOP nutrition information, here are the protein amounts in a big steak omelette:

  • Whole omelette: 62g protein
  • Half omelette: 31g protein

So the entire big steak omelette contains a whopping 62 grams of protein. That’s quite a bit from one menu item!

For reference, the recommended daily intake of protein for the average adult is around 50 grams. So the IHOP big steak omelette provides more than the full daily recommended amount of protein in just one serving.

Breakdown of Protein Sources in the Omelette

The protein in the IHOP big steak omelette comes from multiple ingredients:


The omelette gets its name from the steak it contains. Steak is high in protein, providing around 25 grams in a 3-ounce serving. The omelette likely contains around 6 ounces of steak, equating to approximately 50 grams of protein.

Egg Whites

Egg whites are pure protein without any fat. The omelette likely contains 3-4 eggs worth of whites, adding about 12-16 grams more protein.


The omelette is topped with cheddar cheese, which provides around 7 grams of protein per ounce. With 2-3 ounces of cheese in the omelette, that contributes 14-21 grams of protein.

Other Minor Sources

The omelette also contains smaller amounts of protein from the egg yolks, peppers, onions, and tomatoes. But these ingredients provide relatively little protein compared to the steak, egg whites, and cheese.

Benefits of High Protein Omelettes

Loading up your omelette with high protein foods like steak, egg whites, and cheese provides several health benefits:

  • Keeps you feeling full and satisfied. The protein take longer to digest, keeping hunger at bay.
  • Helps build and maintain muscle mass. Protein provides the amino acids needed to repair and build muscle.
  • Boosts metabolism. Your body burns more calories digesting protein compared to carbs or fat.
  • Supports weight loss. Protein reduces appetite and builds calorie-burning lean muscle.

So the IHOP big steak omelette can be a smart choice for those looking to feel full, control appetite, manage weight, and support muscle growth. Just be mindful of the calorie and saturated fat content if you are closely monitoring your diet.

How the IHOP Big Steak Omelette Compares to Other High Protein Options

While the IHOP big steak omelette provides over 60 grams protein, how does it compare to other high protein breakfast choices? Here is a look at the protein content in some common high protein breakfast foods:

Food Serving Size Protein (g)
IHOP Big Steak Omelette Whole omelette (425g) 62
Greek yogurt 6 oz container 15-20
Cottage cheese 1 cup 28
Eggs 2 large eggs 12
Oatmeal 1 cup cooked 6
Protein powder 1 scoop (30g) 15-25
Protein bar 1 bar (45g) 15-20

As you can see, the IHOP big steak omelette far surpasses other single-serving high protein breakfast options for its protein content. The only items coming close are eating multiple servings of Greek yogurt, cottage cheese, or eggs.

So if you’re looking to get the most protein from a single breakfast item, the IHOP big steak omelette is definitely one of the top choices.

Tips for Adding Even More Protein to the IHOP Big Steak Omelette

While the IHOP big steak omelette already packs a protein punch, here are some tips to add even more if you are really trying to maximize protein intake:

  • Ask for extra egg whites. Requesting additional egg whites boosts the protein with very little added calories, fat, or carbs.
  • Top with cottage cheese. Order a side of cottage cheese and add it on top of the omelette for an extra protein punch.
  • Include a protein packed side. Get a Greek yogurt or high protein muffin on the side to add even more protein to your meal.
  • Choose high protein toppings. Add extras like diced ham, crumbled bacon, or sausage patties to pack in even more protein.
  • Order double meat. Getting extra steak in the omelette yields more protein, just watch the saturated fat content.

Following one of more of these suggestions can help maximize the protein content of an already protein-rich omelette.

Potential Downsides of Overdoing Protein for Breakfast

While protein is important, there can be some potential downsides of overdoing protein intake at breakfast:

  • Higher calorie and fat intake. Protein foods often come along with more calories, fat, and cholesterol if you overdo portions.
  • Micronutrient imbalance. Focusing too much on high protein items may lead to inadequate intake of carbohydrates, fiber, vitamins, and minerals.
  • Digestive issues. Consuming too much protein in one meal may lead to bloating, gas, diarrhea, or constipation for some people.
  • Higher cost. Some high protein breakfast choices like steak, eggs, and Greek yogurt can have a higher cost per meal.
  • Food boredom. Relying on the same high protein foods like omelettes and Greek yogurt may get repetitive over time.

The key is aiming for balance. Get enough protein for your needs and activity levels, but round out your breakfast with some produce, whole grains, and healthy fats as well.

Sample High Protein Breakfast Plans Incorporating the IHOP Big Steak Omelette

Here are two sample high protein breakfast plans built around the IHOP big steak omelette:

Sample Plan 1

  • Main: Whole IHOP big steak omelette
  • Side: 1 cup raspberries
  • Beverage: Black coffee

This provides around 62g protein just from the omelette, plus antioxidants and fiber from fruit and coffee.

Sample Plan 2

  • Main: Half IHOP big steak omelette
  • Side: 6 oz Greek yogurt
  • Beverage: Latte made with skim milk

You get 31g protein from the half omelette, 15-20g from Greek yogurt, and about 8g from the skim milk in the latte – so around 55-60g total.

Protein Needs for Different Populations

When evaluating your protein intake, it’s important to consider your individual protein needs based on your age, gender, activity level, and health status:


Children require 0.5-0.75g protein per pound of body weight. So a 50 pound child needs 25-38g protein daily.


Teen boys need 0.5-0.75g per pound, equating to 45-67g for a 90 pound teen. Teen girls need 0.45-0.6g per pound or 40-54g for a 90 pound teen.


The RDA for protein is 0.36g per pound for adult women and 0.44g per pound for adult men. So a 140 pound woman needs around 50g, while a 170 pound man needs 75g.


Athletes and highly active individuals need 0.5-0.8g protein per pound, so closer to 100-140g for a 180 pound athlete.

Older Adults

As we age, getting adequate protein is important to maintain muscle mass. Older women need 0.45g per pound while older men need 0.57g per pound.

Weighing the Pros and Cons of the IHOP Big Steak Omelette for High Protein Intake

Here is a balanced look at the pros and cons of relying on the IHOP big steak omelette for high protein intake:

Potential Pros

  • Very high protein content from a single food item
  • Contains little carbs or sugar
  • Provides a variety of proteins from steak, eggs, and cheese
  • Relatively affordable compared to some other high protein breakfasts
  • Customizable to include additional protein sources

Potential Cons

  • Large portion size may lead to excessive calorie intake
  • High amounts of cholesterol and saturated fat
  • Heavily relies on animal proteins rather than plant proteins
  • May get boring to eat the same thing frequently
  • Doesn’t provide much fiber, vitamins, or minerals

As with any food choice, moderation and variety are key. The IHOP big steak omelette can certainly be incorporated as part of a high protein breakfast regimen, but shouldn’t be the only protein source you rely on. Balance is best for optimal nutrition.


The IHOP big steak omelette provides over 60 grams of protein, making it one of the highest protein single-serving breakfast options available. This protein comes mostly from the steak, eggs, and cheese.

Adding extra egg whites, meat, cottage cheese, Greek yogurt, or high protein sides can boost the protein content even further. But be mindful of excessive calories, fat, and repetitive eating when overdoing high protein foods.

While the IHOP big steak omelette can be incorporated into a high protein breakfast regimen, balance and variety of protein sources is ideal. Aim for the recommended protein intake for your age, gender, and activity level. And round out your breakfast with fruits, veggies, fiber-rich grains, and healthy fats.

With smart planning and customization, the IHOP big steak omelette can be a delicious option for increasing your daily protein intake. Just be mindful of your overall diet quality and nutrition needs.

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