Navigating the In-N-Out Menu for a Keto Lifestyle
For those following a ketogenic diet, dining out can be a challenge, but In-N-Out Burger is one of the more accommodating fast-food chains. Their commitment to fresh ingredients and a simple menu makes it easier to customize your order to be low-carb. The key to success is understanding their 'Not-So-Secret Menu' and knowing what to eliminate from a standard order. By removing the high-carb bun and fries, you can build a satisfying, high-fat, and moderate-protein meal that keeps you in ketosis.
The Golden Rules of Ordering Keto at In-N-Out
To ensure your meal is keto-compliant, always follow these fundamental principles:
- Ditch the bun: This is the most crucial step. All burgers must be ordered "Protein Style" (lettuce-wrapped) or as a "Flying Dutchman" (no bun, just meat and cheese).
- Avoid the fries: The French fries are a potato-based side and are not keto-friendly. There is no low-carb alternative offered.
- Customize your condiments: The signature spread, which contains sugar, should be avoided or used sparingly. Instead, opt for mustard, mayo (available upon request), and pickles.
- Beware of toppings: While most fresh veggies are fine, be mindful of carb counts. For instance, grilled onions contain more carbs than raw onions due to caramelization, and while fine in moderation, they should be considered if you are strictly tracking macros.
- Stick to safe beverages: Sugary drinks like soda and milkshakes are strictly off-limits. Your best options are water, unsweetened iced tea, or Diet Coke.
Keto-Friendly Menu Options at In-N-Out
Fortunately, In-N-Out's simple menu structure offers several easy-to-order, low-carb options. The main variations come down to how many patties and slices of cheese you prefer.
- Protein Style Burger: Any burger (hamburger, cheeseburger, or double-double) can be ordered "Protein Style," which substitutes the bun with a large, crisp lettuce wrap. This option still includes lettuce, tomato, and onion inside.
- Flying Dutchman: This is the ultimate minimalist keto burger. It consists of just two beef patties with two slices of cheese melted in between. You can add extra toppings like tomato, raw or grilled onions, mustard, and pickles.
- 3x3 or 4x4, Protein Style: For a larger meal, you can order a 3x3 (three patties, three cheese slices) or a 4x4 (four patties, four cheese slices) either Protein Style or as a larger Flying Dutchman. This is a great way to increase protein and fat content.
Comparing Popular Keto In-N-Out Orders
| Feature | Double-Double, Protein Style | Flying Dutchman | Double-Double, Animal Style (Modified) |
|---|---|---|---|
| Carb Count | Low carb (estimate ~11g) | Minimal carbs (just meat, cheese, toppings) | Low carb, but requires caution (see notes) |
| Flavor Profile | Classic burger taste, fresh veggies | Rich, beefy, and cheesy | Savory, tangy, slightly sweet from onions |
| Texture | Crisp, fresh lettuce wrap | All meat and cheese, a bit greasy | Cheesy, meaty, with soft grilled onions |
| Mess Factor | Moderate (can drip) | Moderate to High (very greasy) | Very High (messy and can fall apart) |
| Best For | Those craving a traditional burger experience | Purists who want pure meat and cheese | People who enjoy complex flavors and can manage a mess |
Note on Animal Style: The standard Animal Style includes the high-carb spread and grilled onions. A keto-friendly version requires you to specify "no spread" and ask for mustard and pickles instead. You can still get the delicious grilled onions.
Condiments and Toppings for Keto Success
Choosing the right additions can elevate your keto In-N-Out meal without adding hidden carbs.
Keto-Friendly Additions:
- Mustard: Zero carbs and adds a great tangy flavor.
- Pickles: Minimal carbs, adds a briny, sour flavor.
- Onions: Raw onions have fewer carbs than grilled. Grilled onions are still acceptable but should be used in moderation if counting strictly.
- Extra Cheese: Adds more fat and calories without adding carbs.
- Lettuce and Tomato: Fresh and safe vegetable toppings.
To Avoid:
- Spread: The signature Thousand Island-style sauce is sugary and should be avoided.
- Ketchup: Contains added sugar and should be skipped.
Conclusion
Is In-N-Out keto friendly? Yes, with careful ordering and mindful modifications, it can be a convenient and satisfying option for anyone following a low-carb diet. By focusing on the high-fat, high-protein components like the meat patties and cheese and substituting the high-carb bun and fries for lettuce-wrapped alternatives, you can enjoy a classic fast-food experience without compromising your dietary goals. The "Protein Style" and "Flying Dutchman" are your go-to orders, providing delicious ways to customize your meal. As with any fast-food outing on a ketogenic diet, awareness of hidden carbs in sauces and toppings is key. For more resources on eating out on a ketogenic diet, explore trusted sources like the diet guides on CNET, which compare various fast-food options.
