Navigating the Menu: What's the healthiest thing to get at In-N-Out?

November 10, 2025 •

3 min read

For many fast-food chains, making a healthy choice can be a minefield of hidden calories, but In-N-Out offers a straightforward solution to the question: What's the healthiest thing to get at In-N-Out?. A 'Protein Style' burger, which swaps the bun for lettuce, is the most recommended option for those looking to cut down on carbs and calories while still enjoying the classic taste.

Quick Summary

The healthiest In-N-Out options involve smart modifications to classic orders. Opt for a 'Protein Style' burger wrapped in lettuce to slash carbs and calories, or try a 'Flying Dutchman' for a pure protein-and-cheese fix. Customize your order further with healthier additions like extra vegetables and mustard instead of the high-fat spread.

Key Points

Protein Style is Key: The 'Protein Style' modification replaces the bun with lettuce, drastically reducing carbs and calories.
Flying Dutchman for Keto: For the lowest-carb option, order the 'Flying Dutchman'—two patties and two slices of cheese only.
Customize Your Burger: Add extra lettuce, tomato, onions, and pickles for more nutrients and fiber.
Smart Saucing: Swap the high-fat spread for mustard and ketchup to cut down on calories and sodium.
Hydrate Wisely: Choose water, unsweetened iced tea, or coffee over sugary drinks and shakes to avoid empty calories.
Reduce Side Calories: Share an order of fries or order them 'well done' to manage your overall calorie intake.

The 'Protein Style' Secret Menu Hack

For health-conscious diners, the not-so-secret 'Protein Style' modification is the best place to start. This option replaces the traditional, carb-heavy bun with large, crisp leaves of lettuce. This simple change significantly reduces the calorie, carbohydrate, and sodium counts of any burger on the menu. A standard Protein Style hamburger with onion, for instance, contains approximately 240 calories, 17g fat, 11g carbohydrates, and 13g protein. This makes it a great choice for those on low-carb, keto, or gluten-free diets.

Beyond simply swapping the bun, you can maximize your nutrition by adding more vegetables. Pile on the tomatoes, pickles, and raw or grilled onions to boost fiber and nutrients. While In-N-Out doesn't offer a traditional salad, you can get a meatless Protein Style burger loaded with veggies and cheese (if you eat dairy) to create a satisfying, low-carb meal.

How to Order Your Healthier Burger

Go 'Protein Style': Simply tell the cashier you want your hamburger, cheeseburger, or double-double "Protein Style".
Customize Your Toppings: Ask for extra lettuce, tomato, pickles, or onions to increase your vegetable intake and add more flavor.
Reduce Sodium and Fat: Request that the patties be cooked without added salt and substitute the signature spread with mustard and ketchup.
Spice it Up: Add chopped yellow chilis for a spicy kick with no added carbs.

The Flying Dutchman: The Lowest-Carb Option

For those on a very strict keto or carnivore diet, the 'Flying Dutchman' is a fantastic and popular secret menu item. It consists of just two beef patties and two slices of cheese, with no bun or vegetables whatsoever. While the Flying Dutchman is higher in fat due to the double meat and double cheese, it contains a very minimal amount of carbohydrates, making it ideal for those closely monitoring their carb intake.

For a more flavorful experience, you can ask for the patties to be mustard-fried or request grilled onions to be added between the patties and cheese. This offers a burst of flavor without derailing your low-carb goals.

Smart Modifications for Any Order

Even if you're not going fully low-carb, there are ways to make a traditional In-N-Out meal a bit healthier. Here are some simple hacks:

Choose a single patty: A regular hamburger is a much lighter option than a double-double, which can significantly reduce your calorie and fat intake.
Skip the spread: The signature spread is a major source of fat and calories. Opt for mustard or ketchup instead, or get the spread on the side and use it sparingly.
Share your fries: In-N-Out fries are made from fresh potatoes but are still a high-calorie, high-carb side. Share an order with a friend or skip them altogether to save on calories.
Order fries 'Well Done': Many fans order their fries cooked longer for a crispier, more satisfying texture. This can be a simple way to improve the quality of the side without increasing its nutritional impact.
Drink wisely: Avoid high-sugar sodas and milkshakes. Opt for water, unsweetened iced tea, or coffee to hydrate without adding unnecessary calories.

A Comparative Look at Menu Items

To understand the nutritional differences, let's compare a few common In-N-Out orders.


Item	Calories	Fat (g)	Carbs (g)	Protein (g)
Double-Double w/ Onion	670	41	39	37
Double-Double Protein Style	520	39	11	33
Hamburger Protein Style w/ Onion	240	17	11	13

Note: Nutritional data is approximate and can vary based on modifications and preparation.

As the table shows, opting for a Protein Style burger, particularly the single hamburger, makes a dramatic difference in your overall calorie and carb consumption. The Double-Double Protein Style offers a great balance of high protein and low carbs, making it a satiating option with fewer calories than its bun-based counterpart.

Conclusion: Balance and Moderation are Key

Ultimately, the healthiest thing to get at In-N-Out is the meal that best fits your dietary goals and allows you to enjoy a fast-food treat in moderation. For those focused on a low-carb diet, the Protein Style burgers and Flying Dutchman are clear winners. For anyone else, smart customizations like skipping the spread, sharing sides, and choosing water can go a long way. The ability to tailor your order at In-N-Out makes it a surprisingly manageable option for those watching their nutrition, proving that even fast food can be part of a balanced diet. You can find more detailed nutritional information and healthy menu options for various fast-food chains on authoritative sites like Verywell Fit.

Frequently Asked Questions

A 'Protein Style' burger is a healthier option compared to its bun-based counterpart because it significantly reduces carbohydrates and calories by replacing the bun with lettuce. You can further improve its nutritional profile by adding extra vegetables and using mustard instead of the high-fat spread.

The 'Flying Dutchman' is a secret menu item consisting of two beef patties and two slices of cheese with no bun, vegetables, or spread. While high in fat and protein, it is an extremely low-carb option, making it a popular choice for those on keto or very low-carbohydrate diets.

In-N-Out does not offer a veggie patty. Vegetarians can order a 'Grilled Cheese' or a Protein Style burger filled with cheese and vegetables. Vegans would be limited to fries or a Protein Style meatless burger with no cheese, as the buns contain eggs.

While In-N-Out's fries are made from fresh potatoes, they are still a calorie and carb-heavy side. A healthier approach is to share a serving or opt for a simple beverage like water or iced tea instead.

To reduce sodium, you can request that the burger patties be cooked without any added salt. Additionally, asking for mustard and ketchup instead of the salty special spread will help.

A Protein Style Double-Double uses a lettuce wrap instead of a bun, which reduces its calorie count to approximately 520, compared to the regular Double-Double's 670 calories. It also contains significantly fewer carbohydrates.

The 'Animal Style' modification, which includes grilled onions, extra spread, and mustard-cooked patties, adds flavor but also increases calories, fat, and sodium. It is not considered a healthier option, especially when combined with fries.