In-N-Out Burger is an iconic fast-food destination, but its simple menu of burgers, fries, and shakes can pose a challenge for those on a diet. Fortunately, the company's well-known willingness to accommodate customizations—popularized through the unofficial "secret menu"—provides plenty of opportunities for health-conscious diners. By understanding the key options and making a few strategic swaps, you can enjoy the fresh, high-quality ingredients without derailing your nutritional goals.
The Secret to Dieting at In-N-Out: The Hidden Menu
Contrary to its name, In-N-Out's secret menu is widely known and is the key to creating a diet-friendly meal. The primary strategy involves replacing the high-carbohydrate bun with a low-carb alternative and moderating high-calorie additions. The two most popular diet hacks are the Protein Style and the Flying Dutchman.
Embracing the "Protein Style" Hack
Ordering your burger "Protein Style" is the most common and effective way to reduce carbs and calories at In-N-Out.
- How to order: Simply request any burger "Protein Style." This instructs the employee to wrap your burger in large, crisp iceberg lettuce leaves instead of a traditional bun.
- Calorie savings: According to the official In-N-Out nutrition info, a single Protein Style hamburger has 270 calories compared to the 390 in a regular hamburger, representing a significant reduction. A Double-Double Protein Style clocks in at around 520 calories, a substantial drop from the regular Double-Double.
- Flavor: The lettuce wrap still holds all the classic burger ingredients, including the beef patty, cheese, tomato, and spread, so you don't compromise on the signature In-N-Out flavor.
The Ultra Low-Carb Flying Dutchman
For those on a strict low-carb or ketogenic diet, the Flying Dutchman is the ultimate choice.
- What it is: The Flying Dutchman is simply two meat patties with two slices of melted cheese, with no bun or vegetables.
- How to order: Ask for a "Flying Dutchman." For added flavor, you can ask for the patties to be mustard-grilled and add optional toppings like chopped chilies or pickles.
- Nutrition: A Flying Dutchman has about 380 calories and only 2 grams of carbs, making it a perfectly keto-friendly option.
Vegetarian and Vegan Options
While In-N-Out doesn't offer a veggie patty, vegetarians can order a "Grilled Cheese" or a bunless "Veggie Burger." Vegans can customize this further.
- Veggie Burger (aka "Wish Burger"): Request a bunless version with all the standard veggies: lettuce, tomato, and fresh or grilled onions. You can add pickles or chilies for extra flavor.
- Vegan Option: Ask for a Protein Style veggie burger, with no cheese and no spread, just wrapped in lettuce with extra toppings.
Smart Customizations for Any Order
Beyond swapping the bun, several small customizations can make a big difference for your health goals.
- Request no spread: The special spread is essentially a high-calorie Thousand Island dressing. Ask for your burger with no spread to save on calories and fat.
- Mustard-grilled patties: Ask for your patty to be "mustard-grilled." The mustard adds a tangy, flavorful kick while the patty cooks, enhancing the taste without adding significant calories.
- Add extra veggies: Pile on the free veggies like extra lettuce, fresh onions, tomatoes, or even ask for whole grilled onions for more flavor and fiber.
- Skip the fries or share: Fries are a major source of carbs and calories. Skipping them is the best option for weight management. If you must have some, share a single order.
- Stick to water: Drinks can be filled with hidden sugars. Choose water, unsweetened iced tea, or Diet Coke to stay hydrated without empty calories.
Comparing Diet-Friendly Options at In-N-Out
Here's a quick comparison of the nutritional impact of different In-N-Out orders. Note: Nutritional data is approximate and subject to customization.
| Item | Calories | Total Fat | Total Carbs | Protein | Best For |
|---|---|---|---|---|---|
| Double-Double | 670 kcal | 41g | 39g | 37g | Not diet-friendly |
| Protein Style Double-Double | 520 kcal | 39g | 11g | 33g | Low-carb, high-protein |
| Flying Dutchman | 380 kcal | 28g | 2g | 30g | Very low-carb, keto |
| Protein Style Hamburger | 240 kcal | 17g | 10g | 13g | Calorie control |
| Grilled Cheese (no bun) | ~300 kcal | ~25g | ~10g | ~15g | Vegetarian, moderate carb |
Conclusion: Mindful Indulgence is Possible
Knowing how to customize your order at In-N-Out makes enjoying this popular fast-food chain possible, even on a diet. The Protein Style and Flying Dutchman options are excellent, well-known hacks for reducing carbs and calories. By prioritizing protein, customizing your toppings, and consciously deciding on fries and drinks, you can satisfy your cravings without sacrificing your health goals. Remember, dining out while dieting is about making mindful decisions, not denying yourself completely.
For more detailed nutritional information, you can visit the official In-N-Out website at in-n-out.com/menu/nutrition-info.
Sample Diet-Friendly Orders
- The Minimalist Keto Order: A Flying Dutchman with mustard-grilled patties, pickles, and chopped chilies for a flavorful, ultra-low-carb meal.
- The Calorie-Conscious Classic: A Protein Style hamburger with no spread and extra fresh onions and tomatoes for added volume.
- The High-Protein Power-Up: A Double-Double Protein Style with extra grilled onions and chilies for maximum flavor and protein without the carbs.
- The Flavor-Packed Vegetarian: A bunless grilled cheese (without the spread) wrapped in lettuce and loaded with extra grilled onions.
By following these tips, you can enjoy a delicious and satisfying meal at In-N-Out that aligns with your dietary needs.
