Master In-N-Out's Secret Low-Carb Menu
Navigating the menu at In-N-Out while on a low-carb diet can seem challenging at first, given that the standard offerings include high-carb buns and fries. However, a quick look at the "not-so-secret" menu reveals several perfect bunless and low-carb alternatives. Knowing what to ask for is the key to a satisfying and diet-friendly meal.
The Protein-Style Burger
This is perhaps the most famous low-carb option at In-N-Out. When you order your burger "Protein Style," the standard bun is replaced with a crisp, large lettuce wrap. You can get any size burger this way, from a single patty hamburger to a Double-Double, 3x3, or 4x4. The lettuce provides a clean, crunchy vessel for your meat, cheese, and toppings, all while slashing the carbohydrate count dramatically. For example, a Protein-Style Double-Double contains approximately 11 grams of total carbohydrates, a significant reduction from the standard bun version.
The Flying Dutchman
For those who prefer their burgers with no frills at all, the Flying Dutchman is the ultimate choice. This option consists of two beef patties with two slices of cheese melted in between, served without a bun or any other traditional burger fixings. It's a simple, high-protein, and extremely low-carb option that delivers on flavor. You can eat it with a fork and knife, or ask for extra lettuce leaves on the side to make your own wraps.
The Onion-Wrapped Flying Dutchman
A tasty twist on the standard Flying Dutchman involves replacing the bun with grilled onions. This option sandwiches the patties and cheese between two large, caramelized onion slices. It adds a savory, sweet flavor that complements the beef and cheese perfectly while keeping your meal low-carb.
Customizing Your Low-Carb Order for Ultimate Flavor
Once you've chosen your bunless burger base, it's time to customize. In-N-Out offers several standard and secret menu toppings and add-ons that can enhance your meal without adding unwanted carbs.
Toppings and Flavor Boosters
- Mustard-Grilled Patties: Ask for your burger "mustard-grilled" to have the cook add mustard to the patties before grilling, searing the flavor into the meat.
- Extra Toppings: Load up on extra vegetables like tomatoes, pickles, or extra raw or grilled onions. You can also ask for chopped yellow chili peppers for a spicy kick.
- No Spread: In-N-Out's signature spread is essentially a Thousand Island-style dressing, which contains ketchup and sweet pickle relish, adding hidden carbs. To minimize your carb intake, ask for "no spread." You can replace it with plain yellow mustard for a low-carb flavor boost.
What to Absolutely Avoid for a Low-Carb Meal
While In-N-Out offers many low-carb possibilities, several items are off-limits for anyone strictly watching their carb intake. These include:
- Buns: The foundation of a standard burger, but the primary source of carbs.
- Fries: Made from potatoes and cooked in oil, they are a definite high-carb item.
- Shakes: These are made from real ice cream and are loaded with sugar, making them extremely high in carbohydrates.
- Regular Spread: Contains sugar and relish, so opting for mustard or asking for none is the best choice.
Comparison of Standard vs. Low-Carb Options
| Menu Item | Format | Approx. Calories | Approx. Total Carbs | Approx. Protein |
|---|---|---|---|---|
| Double-Double | Bun | 670 | 39g | 37g |
| Protein-Style Double-Double | Lettuce Wrap | 520 | 11g | 33g |
| Flying Dutchman | No Bun, Patties & Cheese | 450-480* | 2-3g* | 32g* |
*Note: Estimated nutritional information for the Flying Dutchman is based on similar orders and patties. Exact numbers may vary. A single Protein Style Cheeseburger is about 330 calories with 11g carbs.
Sample Low-Carb In-N-Out Combos
- Keto Classic: Flying Dutchman (patties and cheese only) with a side of yellow mustard and a water or unsweetened iced tea. A clean and simple high-fat, high-protein meal.
- Spicy Protein-Style: A Protein-Style Double-Double, mustard-fried, with grilled onions and chopped yellow chili peppers. This adds a kick of heat and flavor without extra carbs.
- Mega-Meat: A Protein-Style 3x3 or 4x4, mustard-grilled, with extra pickles and raw onions. This is for when you need a serious dose of protein and flavor to keep you full.
Conclusion: Enjoying Your Favorite Fast Food, Low-Carb
By mastering the In-N-Out secret menu, it's easy to stick to your low-carb diet without feeling deprived. The Protein-Style and Flying Dutchman options offer satisfying, flavorful meals that are high in protein and low in carbohydrates. Remember to customize with extra vegetables, avoid the high-carb fries and shakes, and skip the regular spread in favor of mustard. With these simple tips, you can enjoy In-N-Out's iconic taste guilt-free. For more specific nutritional data, you can consult In-N-Out's official website at In-N-Out's Official Nutrition Information.
