Does In-N-Out Have Diet Options?

November 27, 2025 •

5 min read

According to the official In-N-Out nutrition guide, a standard Double-Double with onion contains 670 calories, demonstrating that traditional menu items are not diet-friendly. However, the famous fast-food chain is well-known for its 'secret menu' options, which can be modified to create satisfying and much healthier meals. This guide will explain exactly how to find and order diet-friendly alternatives like the 'Protein Style' and 'Flying Dutchman'.

Quick Summary

In-N-Out offers diet-friendly options primarily through its secret menu customizations, which include lettuce-wrapped 'Protein Style' burgers and the bun-less 'Flying Dutchman'. By swapping buns for lettuce, adjusting toppings, and choosing diet soda or unsweetened tea, it is possible to enjoy a satisfying low-carb, keto, or lower-calorie meal while managing nutritional intake.

Key Points

Secret Menu Customizations: In-N-Out offers many diet-friendly options by leveraging its customizable secret menu, which includes alternatives for low-carb and keto diets.
'Protein Style' for Low-Carb: The 'Protein Style' burger, which replaces the bun with a lettuce wrap, is the most popular low-carb choice and significantly reduces calories.
'Flying Dutchman' for Ultra-Low-Carb: The bun-less 'Flying Dutchman'—two patties and two slices of cheese—provides a high-protein, ultra-low-carb option.
Flavor Customizations: Adding mustard-grilled patties, whole grilled onions, and chopped chilies can enhance flavor without significantly increasing calories.
Smart Sides and Drinks: To reduce calories, pair your diet burger with a zero-calorie drink like Diet Coke or unsweetened iced tea and either skip or share the fries.
Know Before You Go: Checking the official nutritional information on the In-N-Out website or via sources like Verywell Fit provides accurate calorie and macro details for making informed choices.

Navigating the In-N-Out Menu on a Diet

For those watching their calorie or carbohydrate intake, In-N-Out's simple, classic menu of burgers, fries, and shakes can seem challenging at first. Unlike many competitors, In-N-Out doesn’t offer items like grilled chicken sandwiches or side salads on its standard menu. However, the real secret to enjoying a meal here while sticking to a diet lies in customizing your order using their famous 'secret menu'. With a few simple tweaks, a standard high-carb, high-fat meal can be transformed into a lower-calorie, protein-focused option.

The 'Protein Style' Burger: A Low-Carb Game-Changer

The cornerstone of a diet-friendly In-N-Out order is the 'Protein Style' burger. This simple but effective customization replaces the traditional baked bun with a crisp, fresh lettuce wrap. This single change significantly reduces both the carbohydrate and calorie count of your meal, making it an excellent choice for those on a keto or low-carb diet. For example, a Protein Style hamburger contains just 240 calories, compared to 390 for its bun-laden counterpart. Even the more substantial Double-Double Protein Style only comes in at around 520 calories.

Toppings: You can customize your Protein Style burger just like a regular one. Adding fresh tomato, onion, and pickles contributes flavor without adding significant calories. Asking for chopped yellow chilis is another popular choice for a spicy kick.
Sauce Swap: To further reduce calories and fat, many dieters ask for their burger with mustard instead of the creamy In-N-Out spread. The spread is essentially a Thousand Island-style dressing, so this swap saves a considerable amount of calories. You can also order the spread on the side to control the amount you use.
Preparation: Requesting your patty to be 'mustard grilled' is another way to boost flavor. The cook adds a squirt of mustard to the beef patty on the grill, caramelizing it into the meat. This adds a deep, savory taste without extra calories.

The 'Flying Dutchman': A Minimalist Low-Carb Feast

For the ultimate low-carb option, the 'Flying Dutchman' is a must-try secret menu item. It is simply two beef patties with two slices of cheese in between, and nothing else—no bun, no lettuce, no sauce. While it can be messy to eat, it is a straightforward way to get a satisfying, high-protein meal. Ordering it with whole grilled onions instead of or in addition to the cheese creates a flavorful, savory sandwich-like meal that is still bun-free. At around 380 calories, it's one of the most direct diet-friendly options available.

Comparing Diet Options at In-N-Out


Item	Description	Calories	Carbs	Best For...
Hamburger (Protein Style)	Single beef patty, lettuce wrap, tomato, onions, spread.	~240	11g	Calorie counters and low-carb diets.
Cheeseburger (Protein Style)	Single patty, cheese, lettuce wrap, tomato, onions, spread.	~330	11g	Satisfying low-carb meal with more flavor.
Double-Double (Protein Style)	Two patties, two slices of cheese, lettuce wrap, toppings.	~520	11g	High-protein, keto, and very filling.
Flying Dutchman	Two patties and two slices of cheese, no bun or veggies.	~380	2g	Strictly keto and ultra-low-carb diets.
Grilled Cheese	Bun, cheese, lettuce, tomato, spread, onions.	~380	39g	Vegetarians who are not low-carb.
Wish Burger	Bun with lettuce, tomato, onions, and spread.	Lower	Varies	Vegetarians opting for no meat or cheese.

Smart Drink and Side Choices

Beyond the main course, making smart choices for your drink can have a major impact on your diet goals. All In-N-Out locations offer diet soda and unsweetened iced tea, which are both zero-calorie options. Water is also readily available and a calorie-free choice. For sides, there isn't a direct low-carb alternative to the fries. However, for those on a less restrictive diet, sharing an order of fries or enjoying a smaller portion can be an occasional treat. The fries themselves are made from fresh, hand-cut potatoes, a fact many appreciate.

Conclusion: Dieting at In-N-Out is Possible with a Little Planning

So, does In-N-Out have diet options? While not explicitly listed on the main menu, the answer is a definitive yes, thanks to their famous secret menu and willingness to customize orders. By opting for a 'Protein Style' burger or a 'Flying Dutchman' and making simple adjustments like swapping the spread for mustard, you can enjoy a delicious, satisfying meal that fits within low-carb, keto, or lower-calorie dietary plans. The key is knowing what to ask for to turn a standard high-calorie fast-food meal into a healthier indulgence. With a little knowledge, you don't have to miss out on one of California's most iconic fast-food experiences. For a complete list of official nutritional information, consult the In-N-Out website.

More Menu Tips for Dieting at In-N-Out

Animal Style on Protein Style: You can combine the 'Animal Style' preparation with a 'Protein Style' burger for extra flavor. This adds grilled onions and mustard-cooking to the patty. Just be mindful that the spread in the 'Animal Style' adds calories, so you can ask for it on the side or omitted entirely.
Extra Veggies: Don't be shy about asking for extra tomatoes, lettuce, or onions. These add volume, fiber, and nutrients without tacking on many extra calories.
No-Salt Burgers: For those watching their sodium intake, requesting your burger with 'no salt' is an easy customization. The patties are seasoned on the grill, so this is an effective way to lower your salt intake.
Sharing is Caring: If you crave the famous fries, consider splitting an order with a friend to manage your portion size and calorie intake.
Hydration is Key: Stick to water, Diet Coke, or unsweetened iced tea. Avoid the shakes, which are high in calories and sugar.

Comparison Table of Standard vs. Diet Options


Item	Standard Version	Diet Version (Protein Style)	Calorie Difference	Key Difference
Hamburger	390 Calories	~240 Calories	-150 Calories	No bun, extra lettuce.
Cheeseburger	480 Calories	~330 Calories	-150 Calories	No bun, extra lettuce.
Double-Double	670 Calories	~520 Calories	-150 Calories	No bun, extra lettuce.

Further Customizations for Your Diet

For those with very specific dietary needs, the In-N-Out kitchen is often willing to accommodate requests. For example, if you want a grilled cheese sandwich without the bun, you can ask for it 'doggy-style,' which will come in a lettuce wrap. You can also build your own 'salad' of fresh veggies with a side of spread for a lighter meal. By being clear and polite with your order, you can customize your meal to fit almost any diet..

Frequently Asked Questions

Yes, In-N-Out offers Diet Coke, unsweetened iced tea, and water as diet-friendly, zero-calorie beverage options.

The 'Protein Style' is an off-menu option where your burger patty and toppings are wrapped in crisp lettuce instead of a traditional bun, making it a great low-carb choice.

Yes, the 'Flying Dutchman' is a bun-less option consisting of two meat patties and two slices of cheese. It is an excellent choice for a high-protein, very low-carb meal, with around 380 calories.

For vegetarians, you can order a 'Grilled Cheese' or a 'Wish Burger,' which is just the vegetables on a bun. However, to make it diet-friendly, you should ask for either option served 'Protein Style' (in a lettuce wrap) and possibly skip the spread.

Beyond going 'Protein Style,' you can reduce calories by asking for mustard and ketchup instead of the In-N-Out spread, which saves about 80 calories.

In-N-Out does not offer traditional low-calorie sides like salads. The fries are high in carbs and fat, so the most diet-friendly option is to skip them or share an order.

To order your burger 'Protein Style' and 'Animal Style,' you can ask for it with grilled onions and mustard instead of the regular spread, and add extra pickles or chilies for flavor.