Can You Have In-N-Out Fries on Whole30? The Definitive Guide

Since 2017, the official Whole30 program has explicitly banned all commercially prepared and deep-fried chips and fries. This means for those asking, 'can you have In-N-Out fries on Whole30?', the answer is a clear and definitive no.

Quick Summary

Whole30 strictly prohibits commercially prepared, deep-fried foods, including restaurant fries like those from In-N-Out. This rule applies regardless of ingredients, focusing on food psychology and breaking unhealthy habits.

Key Points

• In-N-Out fries are not compliant: Despite using fresh potatoes and sunflower oil, the deep-frying and commercial preparation violate Whole30 rules.

• Follow the 'Food with No Brakes' rule: The program bans commercially prepared fries to help break unhealthy habits and reset your relationship with "junk food".

• Order a compliant In-N-Out burger: You can order a "Protein Style" burger (lettuce wrap) with no cheese and no spread, adding mustard and extra vegetables.

• Make compliant fries at home: Homemade baked or air-fried potato wedges are allowed, as you control the cooking process and ingredients.

• Customization is key at fast food chains: At most restaurants, avoiding buns, cheese, and sauces while customizing with compliant ingredients is the path to a Whole30 meal.

• Potatoes themselves are allowed: The Whole30 program has permitted white potatoes since 2014, but not in commercially deep-fried form.

Why In-N-Out Fries Are Not Whole30 Compliant

Many Whole30 participants are relieved to learn that white potatoes are now compliant, a rule change introduced in 2014 and clarified over the years. However, this does not grant a free pass for restaurant French fries. Despite In-N-Out's use of fresh, hand-cut potatoes and 100% sunflower oil for frying, their fries are explicitly non-compliant. The Whole30 program makes a clear distinction between ingredients and the final form of the food.

The rationale behind this rule is twofold: the commercial preparation method and the concept of "Food with No Brakes" (SWYPO). While sunflower oil can be compatible, deep-frying at a restaurant is not in the spirit of the program. The primary goal of Whole30 is to reset your relationship with food, and deep-fried restaurant staples are considered “junk food” that can trigger old habits, regardless of ingredients. The program emphasizes whole, nutrient-dense foods, and deep-fried items don't fit that mold.

Compliant Ways to Enjoy a Meal at In-N-Out

While the fries are off the table, you can still enjoy a meal at In-N-Out while staying compliant with some strategic ordering. The key is to order a "Protein Style" burger, which comes wrapped in lettuce instead of a bun. You must also customize the burger to remove non-compliant items.

How to Order Your Compliant In-N-Out Meal

To construct a Whole30-approved burger, ask for the following:

• Protein Style Burger: This swaps the bun for a lettuce wrap.
• No cheese: Dairy is not allowed on Whole30.
• No spread: The famous In-N-Out spread contains sugar and dairy.
• Ask for mustard and lettuce wrap only: Standard mustard is typically compliant, but always confirm.
• Add extra whole vegetable toppings: Ask for additional tomato, onion, or pickles (verify no sugar added).
• No fries or animal style: As established, all fries and the special sauce are non-compliant.

DIY Whole30 "In-N-Out Style" Fries at Home

For those who really miss the flavor, you can create a compliant version at home. Homemade fries are permitted on Whole30 because the preparation method is within your control and less likely to be a "food with no brakes".

Recipe for Baked Whole30 Fries

1. Preheat your oven to 425°F.
2. Wash and slice two large Russet potatoes into thin, even strips.
3. Soak the potato slices in a bowl of cold water for at least 30 minutes to remove excess starch, then pat dry thoroughly.
4. Toss the dried potatoes with a compliant oil, such as olive oil or avocado oil, and a generous pinch of salt.
5. Spread the fries in a single layer on a parchment paper-lined baking sheet.
6. Bake for 20-25 minutes, flipping halfway through, until golden and crispy.
7. For an "animal style" twist, top with homemade Whole30-compliant Thousand Island sauce (based on compliant mayo, relish, and vinegar) and caramelized onions.

Comparison Table: Restaurant vs. Homemade Fries

Feature	In-N-Out Fries	Homemade Whole30 Fries
Compliance Status	Non-Compliant	Compliant
Cooking Method	Deep-fried in commercial oil	Baked or air-fried
Ingredients	Potatoes, sunflower oil, salt	Potatoes, compliant oil (avocado, olive), salt, spices
Control over Process	None	Full control over ingredients and preparation
Whole30 Principle	Violates "Food with No Brakes"	Aligns with cooking whole foods at home
Customization	Very limited	Fully customizable with compliant toppings

Conclusion: Navigating Fast Food on Whole30

The Whole30 program isn't just about eliminating certain food groups; it's about changing your habits and relationship with food. While a compliant In-N-Out burger is a great option for a fast-food fix, the fries must be avoided. The clear distinction between homemade and commercially prepared fried foods, even if the ingredients seem similar, is central to the program's mission. By opting for compliant protein-style burgers and making your own baked potato wedges at home, you can satisfy your cravings without compromising your 30-day reset.

For more information on the official program rules, visit the Whole30 website.

Frequently Asked Questions

Are In-N-Out fries fried in a compliant oil?

In-N-Out fries are fried in 100% sunflower oil. While some Whole30 participants use sunflower oil in their own cooking, the commercial, deep-fried preparation of the fries makes them non-compliant regardless of the oil.

Why does Whole30 not allow restaurant fries, even if the ingredients are ok?

The program's rules prohibit commercially prepared chips and fries to address the psychological component of eating. These foods are often considered 'Food With No Brakes' and are antithetical to the program's goal of resetting habits.

Can I have 'Animal Style' fries from In-N-Out on Whole30?

No, 'Animal Style' fries are not Whole30 compliant. The fries are deep-fried, and the 'spread' contains non-compliant ingredients like sugar and dairy.

Are white potatoes now allowed on Whole30?

Yes, white potatoes were added to the compliant foods list in 2014. However, they can only be consumed in their whole, minimally processed form, not as commercially deep-fried chips or fries.

What is a safe Whole30 order at In-N-Out?

A safe order is a "Protein Style" burger (lettuce-wrapped) with no cheese and no spread. You can add compliant toppings like mustard, onion, and tomato.

What kind of fast food can I eat on Whole30?

Your best options are customized meals at places like Chipotle, Five Guys, or certain steakhouses. Look for lettuce-wrapped burgers, salad bowls with compliant proteins and no rice/dairy, or grilled meats and steamed veggies.

Is it possible to make Whole30 compliant fries at home?

Yes, homemade baked or air-fried potato wedges are compliant on Whole30. You have full control over the ingredients and cooking process, making them fit within the program's guidelines.