Your Healthiest In-N-Out Option: The 'Protein Style' Burger
For those watching their calorie and carb intake, the secret to a healthier In-N-Out meal lies in a menu hack known as the "Protein Style" burger. This modification replaces the traditional bun with large, hand-leafed lettuce wraps, a simple change that dramatically cuts calories and carbohydrates. While a standard hamburger has 390 calories, a single Protein Style hamburger without the spread can be as low as 240 calories, making it the most calorie-efficient choice.
How to Customize for Maximum Health Benefits
Making the Protein Style burger even healthier involves a few simple tweaks. The standard In-N-Out spread adds significant fat and calories. By asking for mustard and ketchup instead, or forgoing a sauce entirely, you can further reduce your overall intake. Ordering extra vegetables—like tomato, onions, and the spicy yellow chiles—adds fiber, vitamins, and a satisfying crunch without impacting the calorie count.
The 'Flying Dutchman' and Other Alternatives
Another popular off-menu item is the "Flying Dutchman," which consists of two patties and two slices of cheese without any lettuce or spread. While lower in carbs, this is not a healthier option due to its high fat and sodium content. The single Protein Style hamburger offers a better balance of macros. For vegetarians, the Grilled Cheese sandwich can be customized, though the bun contains eggs. A meatless Protein Style option with extra grilled onions and vegetables is a better vegetarian-friendly alternative.
Making Your Entire Meal Healthier
Beyond the main item, making smart beverage and side choices is crucial. The milkshakes, while delicious, are high in calories and sugar. A small vanilla shake alone contains 590 calories and 55 grams of sugar. Instead, opt for water, unsweetened iced tea, or black coffee to stay hydrated without added sugar or calories. The fries, cooked in sunflower oil, are a moderate carb item, but sharing an order can help control portion size and carb intake.
Healthy Ordering at In-N-Out: A Comparison
To highlight the best choices, here is a comparison of some popular menu items and their healthier modifications:
| Menu Item | Calories | Protein (g) | Carbs (g) | Customization Notes |
|---|---|---|---|---|
| Protein Style Hamburger | 240 | 13 | 11 | The single healthiest option. Ask for mustard instead of spread. |
| Protein Style Cheeseburger | 330 | 18 | 11 | Adds a little more protein and fat with the cheese. Ask for mustard. |
| Hamburger (with bun) | 390 | 19 | 39 | High in carbs due to the bun and can be high in sodium. |
| Grilled Cheese (Protein Style) | 270 | 16 | 10 | Vegetarian option with lower carbs than the bun version. |
| French Fries | 360 | 6 | 49 | Can be shared to manage carb intake. |
| Vanilla Shake (Small) | 590 | 16 | 66 | High in sugar and calories. Best to skip or have a single spoonful. |
How Your Order Impacts Macronutrients
Choosing the Protein Style option primarily affects your carbohydrate intake, reducing it significantly by eliminating the bun. The protein content, however, remains robust thanks to the 100% beef patties. Opting for mustard over the high-fat spread controls your fat and calorie intake. For those on a ketogenic or low-carb diet, these modifications are particularly beneficial. Even for general health, reducing processed carbohydrates and high-fat sauces is a simple way to make a fast-food meal fit into a balanced diet. Combining a Protein Style burger with plenty of fresh veggies creates a more nutrient-dense meal than a traditional burger and fries combo.
Conclusion: Your Best Bet for a Healthy Meal
Ultimately, the healthiest thing to order at In-N-Out is a customized Protein Style hamburger with no spread, adding mustard and extra vegetables like onions and chiles. This simple, not-so-secret menu hack allows you to enjoy the high-quality, flavorful beef patty while substantially reducing calories, carbs, and unhealthy fats. For a complete, guilt-free meal, pair it with water or unsweetened iced tea. While the fries are tempting, they should be enjoyed in moderation or shared. By being mindful of these customization options, you can make a fast-food treat a little healthier without sacrificing satisfaction. For more tips on fast food customization, consider resources like those found on the Serious Eats blog.
