Understanding the Protein Style Burger at In-N-Out
The In-N-Out Protein Style burger is a secret menu item that has gained immense popularity among health-conscious diners. The key difference lies in the bun—or lack thereof. By substituting a large, crisp lettuce leaf for the traditional bun, the restaurant drastically reduces the total carbohydrate count of the burger. This simple customization makes it accessible for individuals following low-carb, keto, or gluten-free diets who still want to enjoy the classic In-N-Out flavor.
Nutritional Breakdown of a Standard Protein Style Burger
For a standard single-patty Protein Style hamburger, the carbohydrate content is minimal. The carbs primarily come from the spread, tomato, and onion. This allows for a satisfying meal without the carb load of a standard fast-food burger. For context, a regular In-N-Out hamburger with a bun has 37 grams of carbohydrates, while the protein style version contains only 10 grams, representing a significant reduction. The total carbohydrate count for the cheeseburger and Double-Double variations remains remarkably low as well, demonstrating the effectiveness of the lettuce wrap.
Customizing Your Protein Style Order
To further lower the carbs in your protein style burger, you can make additional modifications. Many of the toppings at In-N-Out, such as lettuce, tomato, and onion, are already low-carb. However, the special spread contains some sugar. Asking for mustard and ketchup instead of the spread, or ordering it without any sauce, can shave off a few more grams of carbohydrates. Some customers also opt for extra mustard-grilled patties or additional vegetables like pickles and chopped chilies to enhance flavor without adding carbs.
- Eliminate the spread: Opting for mustard and ketchup or going without sauce can reduce the sugar content.
- Add extra vegetables: Pile on more lettuce, tomatoes, and onions for extra crunch and nutrients without increasing carbs significantly.
- Mustard-grill the patty: This cooking method adds a tangy flavor directly to the beef without extra carbs.
- Control your spread portion: If you still want the spread, ask for it in a packet on the side to control the amount you use.
Comparison: Protein Style vs. Regular Burger
The table below highlights the dramatic difference in carbohydrate content between the classic bun-based In-N-Out burgers and their Protein Style counterparts. This comparison demonstrates how effective the simple act of replacing the bun is for reducing carbs.
| Burger Type | Total Carbohydrates (g) | Net Carbs (g) | Calorie Count | Serving Size (g) |
|---|---|---|---|---|
| Hamburger (Protein Style) | 10 | 8 | 270 | 202 |
| Cheeseburger (Protein Style) | 10 | 8 | 270 | 202 |
| Double-Double (Protein Style) | 12 | 10 | 450 | 259 |
| Hamburger (Regular) | 37 | 35 | 430 | 181 |
| Cheeseburger (Regular) | 39 | 36 | 480 | 229 |
| Double-Double (Regular) | 41 | 38 | 670 | 286 |
Note: Nutritional values can vary slightly based on specific ingredients and preparation. Data is based on official and third-party sources.
How to Order Your Ideal Protein Style Burger
Ordering an In-N-Out Protein Style burger is straightforward, but knowing the lingo can help you get exactly what you want. Simply ask for any burger (hamburger, cheeseburger, or Double-Double) "Protein Style" and the cashier will know to substitute the bun with a lettuce wrap. If you are concerned about additional carbs from the spread, specify "no spread" or "add mustard and ketchup." Many patrons customize further with requests like "mustard-grilled" or "add extra onions" for a more personalized experience.
For those on a strict keto diet, it's essential to account for all ingredients. While the core burger patty, cheese, lettuce, tomato, and onion are very low in carbs, the sauce and any grilled onions will contribute small amounts. Be mindful of these hidden carbs to stay within your daily macro limits. The Flying Dutchman, which is just two beef patties and two slices of cheese, offers an even more minimal carb count, with cheese being the only significant contributor besides the meat itself.
The Takeaway
An In-N-Out Protein Style burger offers a delicious and satisfying way to enjoy a fast-food meal while keeping carbohydrate intake low. By swapping the bun for a lettuce wrap, a single burger goes from nearly 40 grams of carbs to just 10 grams. This makes it an excellent choice for anyone on a low-carb, keto, or gluten-free diet. Customizing with specific toppings and controlling your sauce can help you manage your macros even more precisely. Whether you prefer a simple single or a hearty Double-Double, the Protein Style option proves that you can still enjoy your fast-food favorites without compromising your nutritional goals.
Conclusion
Ultimately, an In-N-Out Protein Style burger significantly reduces the carb count by replacing the high-carb bun with a fresh lettuce wrap. A single-patty Protein Style hamburger contains just 10 grams of total carbohydrates, with a net carb count closer to 8 grams. This makes it a popular and effective choice for those on ketogenic, low-carb, or gluten-free diets. By being mindful of the spread and considering a simple mustard and ketchup swap, you can further lower the carb content. The Protein Style is a delicious testament to In-N-Out's customizable options, catering to a wide range of dietary needs and preferences.
