Navigating the In-N-Out Menu for a Low-Carb Diet
Eating a low-carb or keto diet doesn't mean you have to forgo the occasional fast-food treat. In-N-Out Burger is particularly accommodating, with a long-standing tradition of customizing orders to suit dietary needs. By mastering the not-so-secret menu, you can enjoy a delicious and satisfying meal without the high carbohydrate count of a traditional bun.
The Protein Style Burger: Your Lettuce-Wrapped Solution
The most famous low-carb option at In-N-Out is the "Protein Style" burger. Instead of a standard bun, your burger patty, cheese, and toppings are wrapped in large, crisp lettuce leaves. This simple swap drastically reduces the carbohydrate count, making it suitable for low-carb and ketogenic diets. The lettuce provides a fresh crunch that complements the classic In-N-Out flavors without adding significant carbs.
To order, simply ask for any burger "Protein Style." This can be applied to a single Hamburger, Cheeseburger, or the popular Double-Double. You can further customize your order by requesting additional vegetables, like extra tomato or whole grilled onions, and specifying your sauce preference.
The Flying Dutchman: The Ultimate Keto Indulgence
For those who want to eliminate all plant-based carbs, the "Flying Dutchman" is a perfect choice from the secret menu. This item consists simply of two beef patties with two slices of cheese melted between them—no bun, no lettuce, and no vegetables. It’s a pure, high-fat, high-protein experience that is a favorite among keto dieters.
You can order a plain Flying Dutchman or ask for mustard-fried patties for extra flavor. Many people also add toppings like grilled onions or chopped chilies, which are low-carb. While it offers a very different texture than a traditional burger, it provides all the rich flavor of the meat and cheese.
Customizing Your Low-Carb In-N-Out Order
Beyond the base low-carb options, several other customizations can help you stay on track with your nutrition plan. To minimize carbs and sugar, consider the following:
- Modify the Spread: The signature In-N-Out spread does contain some sugar. For a stricter low-carb diet, you can ask for no spread. A packet of spread is estimated to have around 2g of net carbs, so for those with more carb flexibility, it can be a good option. You can also substitute it with mustard and ketchup for a no-sugar-added alternative.
- Add Flavor with Mustard-Fried Patties: Ordering your patty "mustard-grilled" or "mustard-fried" adds a tangy, savory flavor to the meat by having mustard seared onto the patty during grilling.
- Request Grilled Onions: For a different flavor profile, ask for grilled onions. For an extra punch of flavor with minimal carbs, add yellow chili peppers, which are available upon request.
- Avoid High-Carb Extras: While the Animal Style customization (which adds grilled onions, extra spread, and mustard) is popular, be mindful of the extra spread's carb content. Always skip the fries and milkshakes to maintain a low carbohydrate count.
Comparison of In-N-Out Burger Options
| Item | Total Calories | Total Carbohydrates | Protein | Saturated Fat |
|---|---|---|---|---|
| Standard Double-Double | 670 kcal | 39g (Approx) | 37g | 15g |
| Protein Style Double-Double | 520 kcal | 11g | 33g | 17g |
| Standard Cheeseburger | 480 kcal | 39g | 22g | 7g |
| Protein Style Cheeseburger | 330 kcal | 11g | 18g | 9g |
| Flying Dutchman | ~380 kcal | <2g (spread dependent) | ~20g | ~15g |
Note: Nutritional information can vary slightly based on preparation and additional toppings. The Flying Dutchman macros are estimations based on two patties and two slices of cheese. You can view the company's official nutrition information on their website for detailed data.
Conclusion
In-N-Out Burger provides excellent and readily available options for those following a low-carb diet. The "Protein Style" and "Flying Dutchman" are fantastic bunless alternatives that offer the restaurant's signature flavor profile without the excess carbohydrates. By being specific with your order, especially regarding spreads and extra toppings, you can enjoy a satisfying meal that aligns with your nutritional goals. Whether you are aiming for a ketogenic lifestyle or simply reducing your carb intake, In-N-Out makes it easy to stick to your plan while dining out.
Frequently Asked Questions
How many carbs are in an In-N-Out Protein Style burger?
For a single patty Protein Style Hamburger, the carb count is around 11 grams. For a Protein Style Double-Double, it is also approximately 11 grams.
What is a Flying Dutchman and is it keto-friendly?
A Flying Dutchman is a secret menu item consisting of two beef patties with two slices of cheese melted in between, with no bun or vegetables. It is very keto-friendly due to its extremely low carb count.
Can I still get the special spread on a low-carb order?
Yes, you can. However, for a stricter low-carb diet, you may want to limit or remove it, as it contains sugar. A single packet has about 2g of net carbs. You can request mustard and ketchup as alternatives.
What are some additional toppings I can add to a low-carb In-N-Out burger?
Good low-carb toppings include lettuce, tomatoes, fresh or grilled onions, and yellow chili peppers. These add flavor and texture without significantly increasing your carb intake.
What is the healthiest low-carb option at In-N-Out?
The Protein Style hamburger is considered the healthiest low-carb option, as it is lower in calories, fat, and sodium compared to other bunless burgers, while still offering a high-protein count.
Can I order the Animal Style with my low-carb burger?
Yes, you can order a low-carb burger Animal Style. The Animal Style includes mustard-fried patties, grilled onions, and extra spread. Keep in mind the extra spread adds some carbs, so you can ask for light spread or no spread to keep it strictly low-carb.
How do I order a low-carb burger at In-N-Out?
To order, simply tell the cashier which burger you want (e.g., Cheeseburger, Double-Double) and specify that you want it "Protein Style" (lettuce-wrapped) or "Flying Dutchman" (patties and cheese only).
The Low-Carb In-N-Out Advantage
- "Protein Style": Wraps your burger in crisp lettuce instead of a bun, providing a fresh, low-carb alternative.
- "Flying Dutchman": A secret menu item with only meat and cheese, making it the ultimate keto-friendly choice.
- Flavor Customization: Options like mustard-fried patties and grilled onions enhance flavor without increasing carb load.
- Ingredient Control: You can control your carb intake by limiting high-sugar spreads or toppings.
- Accessible Nutrition: The availability of nutritional information online allows you to plan your meal and stay within your dietary goals.
