Your Guide to Smart Swaps at In-N-Out
Eating at In-N-Out doesn’t have to mean abandoning your healthy eating goals. With a little knowledge of their customizable menu and secret options, you can craft a delicious and satisfying meal that aligns with your nutritional targets. The key is knowing what to modify and what to skip.
Prioritize the Burger: The 'Protein Style' Advantage
The single biggest change you can make to your In-N-Out order is to get your burger "Protein Style". This swap replaces the traditional hamburger bun with a crisp, hand-leafed lettuce wrap. For example, a single Protein Style hamburger with onion clocks in at just 240 calories, 17g of fat, and 11g of carbs, compared to the regular hamburger's 390 calories. The lettuce provides volume and a satisfying crunch, making it an excellent low-carb and gluten-free alternative.
- For low-carb or keto diets: The Protein Style option is a game-changer, removing the bulk of the carbohydrates found in the bun. This keeps your meal high in protein and fat, fitting many specific dietary plans.
- For weight management: Cutting the bun removes unnecessary empty calories, allowing you to enjoy the fresh, high-quality beef patty and vegetables guilt-free. You can also ask for extra vegetables like chopped onions and pickles to boost flavor and fiber.
Mastering the Spread: The Role of Mustard and Ketchup
The special spread at In-N-Out, while delicious, is a significant source of extra calories, fat, and sodium. A simple tweak can dramatically improve your meal's nutritional profile. You can ask for your burger to be prepared with a "mustard grill", where mustard is cooked onto the patty. Then, swap the creamy spread for simple packets of mustard and ketchup.
- This single modification can save a substantial number of calories and fat grams. For instance, a cheeseburger with mustard and ketchup instead of spread is significantly lower in calories and sodium.
- For extra flavor: Requesting a "mustard grill" infuses the patty with a tangy, savory kick, so you won't miss the spread.
The Flying Dutchman and Veggie Options
For those seeking a pure protein and cheese experience, the "Flying Dutchman" is a secret menu item consisting of two beef patties and two slices of cheese. While still high in fat, it is completely carb-free. For vegetarians, the "Wish Burger" provides a meatless option with just a toasted bun and vegetable toppings. For a healthier vegetarian choice, order a grilled cheese protein style with extra veggies.
Navigating the Sides and Drinks
The golden, hand-cut fries are a classic, but they come with a hefty calorie and carb count. A single order adds 370 calories and 52g of carbohydrates to your meal. The shakes are also a major source of sugar and calories. To keep your meal on track:
- Skip the fries entirely or share them with a friend to manage portion size.
- Opt for water or unsweetened iced tea instead of a shake or regular soda, which saves you a large number of empty calories.
- Consider creating a "salad" out of your burger toppings. Simply ask for extra lettuce and tomato on the side to create a bed for your burger patty.
Comparison of Healthy In-N-Out Options
| Feature | Regular Cheeseburger | Protein Style Cheeseburger (with spread) | Flying Dutchman (no spread) |
|---|---|---|---|
| Calories | ~480 kcal | ~270 kcal | ~380 kcal |
| Carbohydrates | ~39g | ~10g | ~4g |
| Protein | ~20g | ~16g | ~30g |
| Saturated Fat | ~18g | ~8g | ~15g |
| Sodium | ~700mg+ | ~800mg | Varies, high |
Note: Nutritional information can vary slightly based on location and specific customizations. The Flying Dutchman can vary in sodium and fat based on spread and cheese additions.
Putting it all together for a healthier meal
By combining these strategies, you can easily build a healthier meal at In-N-Out. Opt for a single hamburger or cheeseburger, get it Protein Style, ask for it mustard grilled instead of with the standard spread, and skip the fries and shake entirely. This order still delivers all the fresh, high-quality ingredients that make In-N-Out a favorite, without the excessive carbs and calories. The ability to control portions and customize ingredients is the true secret to eating well here.
Conclusion: Making Informed Choices
Navigating a fast-food menu while adhering to a healthy diet is challenging, but In-N-Out's flexible menu and fresh ingredients make it more manageable than at many other chains. By leveraging options like 'Protein Style' and strategic sauce substitutions, you can significantly reduce your caloric and carbohydrate intake. Ultimately, the power lies in informed choices: knowing how to ask for your meal prepared your way allows for a more guilt-free and balanced fast-food experience. With this knowledge, you can satisfy your cravings without compromising your health goals.
An Authoritative Resource on Nutrition
For more detailed nutritional information and a comprehensive look at dietary needs, the National Institute of Health provides a wealth of evidence-based resources.
Frequently Asked Questions
What is a Protein Style burger at In-N-Out?
Answer: A Protein Style burger is an In-N-Out customization where the traditional bun is replaced with a lettuce wrap. It significantly reduces the meal's carbohydrate count, making it a popular low-carb and gluten-free choice.
How can I reduce the calories in my In-N-Out order?
Answer: To reduce calories, opt for a single patty over a Double-Double, choose the Protein Style lettuce wrap instead of a bun, skip the cheese, and select water or unsweetened iced tea over a shake.
What is a Flying Dutchman at In-N-Out?
Answer: The Flying Dutchman is a secret menu item consisting of two beef patties with two slices of melted cheese in between, served without a bun or any other toppings. It's a high-protein, zero-carb option.
Is the Animal Style burger a healthy option?
Answer: No, an Animal Style burger typically includes extra spread, grilled onions, and mustard fried patties, adding a significant amount of calories, fat, and sodium. For a healthier option, choose the Protein Style with a mustard grill and skip the spread.
Are the fries at In-N-Out healthy?
Answer: While made fresh, In-N-Out's fries are deep-fried and high in calories and carbs. A single order contains 370 calories and 52g of carbohydrates. It is best to skip them or share a portion to keep your meal healthy.
Can vegetarians eat at In-N-Out?
Answer: Yes, vegetarians can order the "Grilled Cheese" or "Wish Burger." The Grilled Cheese is a bun with two slices of cheese and optional vegetables, while the Wish Burger is the veggie toppings on a bun without cheese or meat.
How can I make my In-N-Out meal lower in sodium?
Answer: To lower the sodium, request your patty cooked with no added salt, ask for mustard and ketchup instead of the salty special spread, and consider getting your fries unsalted.
