Keto-Friendly Menu Options at In-N-Out
In-N-Out is famous for its simple menu, which makes it easy to customize your meal for a ketogenic diet. The key is to skip the buns, fries, and shakes, and focus on the high-fat, high-protein components. The two main secret menu items that cater perfectly to a keto lifestyle are the Protein Style and the Flying Dutchman.
The 'Protein Style' Burger
This is perhaps the most well-known hack for keto dieters at In-N-Out. Instead of a bun, the burger is wrapped in a large, crisp leaf of lettuce. You can apply this modification to any standard burger, from a simple hamburger to a hearty 4x4. The lettuce provides a clean, crunchy vessel for the savory patties, cheese, and toppings.
To ensure your Protein Style burger is truly keto, you must request no spread. The standard In-N-Out spread contains sugar and is not keto-approved. However, you can add zero-carb condiments like mustard to enhance the flavor. Requesting your patties be 'mustard grilled' is another flavorful, keto-friendly option. Standard keto-friendly toppings you can include are fresh or grilled onions, tomatoes, and pickles.
The 'Flying Dutchman'
For the ultimate minimalist keto meal, the Flying Dutchman is the way to go. This consists of two beef patties with two slices of American cheese melted between them, with no bun or vegetables whatsoever. It’s a pure, satisfying combination of meat and cheese. It’s served in a paper tray, which helps contain the cheesy goodness. You can also ask for the patties to be mustard grilled or add side orders of keto-friendly toppings like pickles and onions to this meal.
Customization Beyond the Basics
For those who need to keep their carb count as low as possible, even the sauce and some vegetables can pose a minor risk. Here is a list of safe and risky toppings to consider for your keto In-N-Out order:
Keto-Friendly Toppings
- Mustard (ask for it 'mustard fried' or on the side)
- Pickles
- Lettuce
- Tomatoes
- Whole or grilled onions (note that grilled onions have a slightly higher sugar content due to caramelization, but the amount is negligible for most)
Condiments to Avoid
- In-N-Out's special spread
- Ketchup
Comparison of Keto-Friendly In-N-Out Orders
| Feature | Protein Style | Flying Dutchman |
|---|---|---|
| Carb Count | Low (around 11g for a single with cheese) | Very Low (1-2g from cheese) |
| Preparation | Burger wrapped in large lettuce leaves | Two beef patties with cheese melted between them |
| Best For | Those who want a more traditional-feeling burger with vegetables | Those aiming for the absolute lowest carb count and a simple, meat-focused meal |
| Mess Factor | Can be messy, especially with added toppings | Neat and contained, especially if requested in a box |
| Flavor Profile | Traditional burger flavor with crisp lettuce texture | Rich, cheesy, and meaty flavor without veggie distraction |
How to Order Your In-N-Out Keto Meal
Ordering is straightforward, and the staff are very familiar with these modifications. Just follow these simple steps for a perfect keto meal:
- Select Your Burger: Decide whether you want a single patty, a Double-Double, or even a 3x3 or 4x4 for a heartier meal.
- Choose Your Style: Ask for it 'Protein Style' for the lettuce wrap or 'Flying Dutchman' for the bunless meat and cheese stack.
- Specify Your Extras: Always request 'no spread'. Ask for mustard only. You can also specify 'mustard grilled' for extra flavor.
- Add Your Toppings: Request any keto-safe toppings you like, such as onions, pickles, or extra lettuce.
- Skip the Carbs: Confirm 'no fries' and choose a keto-friendly drink like water, unsweetened iced tea, or Diet Coke.
Conclusion: Your In-N-Out Keto Mission is a Success
In conclusion, In-N-Out is an excellent choice for a fast-food keto meal, provided you know the secret menu language. By ordering 'Protein Style' or the 'Flying Dutchman' and making crucial modifications like asking for no spread, you can easily enjoy a delicious, low-carb meal. So next time you're on the road and need a quick, keto-compliant meal, remember that a satisfying and customizable option awaits at In-N-Out.
In-N-Out’s Keto Options are Simple to Order
With just a few simple modifications to the standard menu, it's very easy to enjoy a fulfilling keto-friendly meal from In-N-Out. The company's well-known 'secret menu' is a huge advantage for those on low-carb diets, making it one of the most reliable fast-food restaurants for staying in ketosis while dining out. The key is focusing on the bunless burger options and controlling high-carb sauces like the special spread.
