Demystifying the Protein-Style Order
For anyone on the ketogenic diet, finding compliant fast food options can be a challenge. In-N-Out has long been lauded as a keto-friendly destination, primarily due to its protein-style burgers. This modification involves swapping the high-carb bun for a wrap of crisp lettuce, but simply ordering 'protein-style' isn't enough to guarantee a perfect keto meal. A standard protein-style burger includes the meat patty, cheese, lettuce, tomato, and their signature spread. While the bun is gone, the spread, tomatoes, and grilled onions can still contribute carbohydrates that can add up quickly.
The Carb Culprit: In-N-Out's Spread
The most significant source of hidden carbs in a protein-style burger comes from the spread. In-N-Out's special sauce is a Thousand Island-style dressing made with mayonnaise, ketchup, and relish. Ketchup and relish both contain sugar, which is why most keto-savvy diners advise ordering your burger with "no spread". A packet of the spread contains about 2g of net carbs, but the amount added to a burger can vary. For a cleaner, safer keto option, it's best to stick with mustard and optional sugar-free packets if available.
Navigating the In-N-Out Menu Keto-Style
To ensure your meal is truly keto-friendly, it’s crucial to customize beyond just the lettuce wrap. A properly ordered meal will be a juicy, satisfying burger that won't disrupt your state of ketosis. Here’s a step-by-step breakdown of how to make your order perfect:
- Start with the base: Choose your burger—Hamburger, Cheeseburger, Double-Double, or even a 3x3 or 4x4 if you're particularly hungry.
- Go 'Protein-Style': This is the key command that tells them to use the lettuce wrap instead of a bun.
- Hold the spread: Specifically request "no spread" to eliminate the hidden sugars.
- Choose your toppings wisely: Additions like mustard, pickles, and raw onions are generally very low in carbs and safe for keto. Grilled onions add a delicious flavor but contain more sugar than raw, so consider asking for them in moderation. Tomatoes are also a minor carb contributor, so you can omit them for a stricter keto approach.
- Embrace the 'Flying Dutchman': This off-menu item is the ultimate minimalist keto choice, featuring two meat patties with slices of cheese melted in between, with no lettuce, toppings, or spread. It’s a messy but delicious option for those who want to avoid all vegetable-based carbs.
- Stick to compliant beverages: For drinks, opt for water, unsweetened iced tea, or Diet Coke to avoid sugary drinks.
Macronutrient Comparison: Protein-Style vs. Regular Burger
The following table illustrates the significant difference in macronutrient content between a regular In-N-Out Double-Double and a customized, truly keto-friendly Protein-Style version. Note that nutritional information can vary slightly based on preparations.
| Item | Calories | Fat (g) | Carbs (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|
| Double-Double (Standard) | ~670 | ~41 | ~39 | ~10 | ~37 |
| Double-Double, Protein-Style | ~450 | ~32 | ~12 | ~6 | ~30 |
| Double-Double, Protein-Style (No Spread) | ~400 | ~31 | ~6-8 | ~3-5 | ~29 |
Note: The nutritional data is approximate based on official information and typical recipes. Carbs and sugar are reduced significantly by removing the bun and spread.
Expanding Your Keto In-N-Out Options
Beyond the classic protein-style order, there are other creative ways to enjoy a keto meal at In-N-Out:
- Double-Meat, Protein-Style: For a higher protein, lower carb intake, you can order a Double-Double or even a 3x3 or 4x4 burger. Remember to specify "no spread" for the lowest carb count.
- Flying Dutchman: The purest form of a keto burger at In-N-Out, consisting of just two patties and two slices of cheese. This is a great choice for strict keto followers or for those who don't like lettuce wraps.
- Animal-Style (with caution): Animal-style includes grilled onions and extra spread. The grilled onions and spread both add carbs. Some keto eaters will splurge on a tiny bit of animal style spread, but others will avoid it completely to stay in ketosis. A safer alternative is to get grilled onions only and request mustard instead of spread.
The Final Verdict: How to Make it Work
Is protein-style In-N-Out keto friendly? Yes, but with proper customization. The base protein-style order is a fantastic start, but eliminating the sugar-filled spread is a non-negotiable step for many to maintain a strict ketogenic diet. By sticking to the lettuce wrap and opting for keto-safe condiments like mustard, you can enjoy a delicious and satisfying fast-food meal while staying in control of your carb intake. As with all fast-food, moderation and careful customization are key to success.
Conclusion
In conclusion, the protein-style burger at In-N-Out is a very keto-friendly option, provided you customize your order carefully. The key is to request "no spread" and to be mindful of higher-carb toppings like grilled onions. By following the simple modifications outlined in this guide, you can confidently enjoy a delicious, low-carb burger that aligns perfectly with your ketogenic lifestyle. In-N-Out's willingness to serve its burgers without buns has made it a go-to for keto dieters, and with a little knowledge, you can make it a regular part of your eating routine.
In-N-Out is the keto dieter's best friend
It's no secret that fast food and the keto diet don't always mix. But In-N-Out, with its famous secret menu and customizable options, is an exception to the rule. By understanding the carb counts of its key ingredients and knowing which modifications to make, you can enjoy a filling and flavorful meal without derailing your diet. As long as you remember to keep it 'protein-style, no spread,' you're in for a treat.
