What Exactly Is a Protein Style Burger?
Originating from the secret menu of the popular fast-food chain In-N-Out, a "protein style" burger replaces the standard hamburger bun with large, crisp leaves of lettuce. This simple modification dramatically cuts the carbohydrate and calorie count of the meal, making it an appealing choice for individuals on low-carb, keto, or gluten-free diets. While it started as a unique option at one restaurant, the practice of ordering a lettuce-wrapped burger has become widespread and is now possible at many fast-food and sit-down burger joints by simply requesting the bun be removed and the burger wrapped in lettuce. The appeal lies in its ability to deliver the satisfying flavor of a classic burger without the carb-heavy bread.
The Nutritional Impact of Going "Protein Style"
Swapping a bun for a lettuce wrap changes the nutritional profile of a burger, primarily by lowering the carbohydrate and calorie content. However, the exact impact depends on the burger's composition, including the type of patty, cheese, and sauce used. For example, a single-patty Protein Style burger from In-N-Out contains approximately 240 calories and 11 grams of carbohydrates, compared to a higher count for a standard cheeseburger. Adding cheese or opting for multiple patties will increase the overall fat, calorie, and protein content, so it's essential to consider all ingredients. While the bun is eliminated, the sauce (like In-N-Out's spread) can still contribute some sugar and fat, so you may choose to customize that as well. The following table compares the approximate nutritional values for a standard vs. protein-style Double-Double from In-N-Out to illustrate the difference.
| Nutrient | Standard Double-Double | Protein Style Double-Double |
|---|---|---|
| Total Calories | 670 kcal | ~520 kcal |
| Total Fat | 41 g | ~39 g |
| Total Carbohydrates | 39 g | ~11 g |
| Dietary Fiber | 3 g | ~3 g |
| Sugars | 10 g | ~7 g |
| Protein | 37 g | ~33 g |
| Sodium | 1440 mg | ~1380 mg |
Ordering Beyond In-N-Out
While In-N-Out made the term famous, you are not limited to this single chain when you want a bunless burger. The secret is simply knowing what to ask for. Many fast-food and casual dining restaurants are accustomed to dietary requests and can easily accommodate a lettuce-wrap option.
Restaurants where you can get a lettuce-wrapped burger:
- Shake Shack: Request a "ShackBurger in a Lettuce Wrap" for a low-carb alternative.
- Wendy's: Just ask for any burger "with no bun, wrapped in lettuce" to create a keto-friendly meal.
- Five Guys: Get a hot dog or a burger "in a lettuce wrap" for a high-protein, low-carb meal.
- Sonic Drive-In: The chain offers a "Bunless SuperSonic Bacon Double Cheeseburger," which can be served in a lettuce wrap upon request.
- Chipotle: While not a burger, their Keto Salad Bowl with carnitas and guacamole is a ready-to-order low-carb option.
- Burger King: You can ask for a Whopper with no bun and a lettuce wrap, creating a similar protein style effect.
The DIY Protein Style Burger: At Home
Creating a protein style burger at home gives you complete control over the ingredients, from the quality of the beef to the freshness of the lettuce and customization of sauces. It's a great way to ensure the meal aligns with your specific dietary needs.
Steps for making your own:
- Prepare your patty: Choose a lean protein source, like 90% lean ground beef or turkey, and season it with your choice of spices. Cook it to your preferred doneness.
- Select sturdy lettuce: Sturdy lettuce like iceberg, romaine, or butter lettuce works best as a bun substitute. Iceberg is a classic for its crunch and structure.
- Gather your toppings: Slice tomatoes, onions, pickles, or add bacon for extra flavor and nutrients.
- Create a healthy sauce: Use healthy alternatives to mayonnaise-based spreads, such as a blend of Greek yogurt, ketchup, and mustard for a similar flavor profile with less fat.
- Assemble and serve: Layer your lettuce leaves to form a cup or wrap, then add the patty and toppings. For more ideas, explore recipes like the Copycat In-N-Out Protein Style Burger for inspiration.
The Pros and Cons of Going Protein Style
While a protein style burger can be a healthier choice, it comes with a few trade-offs. The benefits of significantly lower carbs and calories are clear, making it a viable option for those on a keto or low-carb diet. This allows you to enjoy a meal that might otherwise be off-limits. The customization options also mean you can control the fat content and add more veggies. However, the experience of eating a lettuce-wrapped burger can be messier than a traditional bun. The lettuce wrap can also become soggy and may not hold up as well as bread, especially with multiple patties. Furthermore, the term "protein style" can be slightly misleading, as removing the bun may slightly lower the total protein content, though the meal remains protein-heavy.
Conclusion
For those on a low-carb or keto diet, or simply seeking a healthier alternative, ordering a protein style burger is a valid and often delicious strategy. It's a versatile fast-food hack that can be requested at many restaurants or easily recreated at home. By understanding the nutritional implications and learning how to customize your order, you can enjoy a classic burger experience without compromising your dietary goals.
