For decades, In-N-Out Burger has been a fan-favorite, and its not-so-secret menu has long been a haven for those looking to customize their orders. For anyone following a ketogenic or low-carb lifestyle, understanding these modifications is key to enjoying a meal that aligns with their nutritional goals.
The Secret Menu Low-Carb Classics
When ordering low-carb at In-N-Out, the key is to avoid the bun, fries, and shakes, which are all high in carbohydrates. The restaurant is famous for its simple, yet effective, substitutions that make this easy.
Protein Style
The most well-known hack is the "Protein Style" burger, which replaces the standard burger bun with a crisp lettuce wrap. This instantly eliminates a significant number of carbohydrates without sacrificing any of the beef, cheese, or fresh toppings that make an In-N-Out burger so popular.
- How to order: Simply ask for any of your burgers—whether it's a hamburger, cheeseburger, Double-Double, 3x3, or 4x4—to be served “Protein Style”.
- Customizations: You can add extra lettuce and fresh or grilled onions to boost flavor and texture.
Flying Dutchman
For the ultimate in simplicity and a very low-carb meal, the "Flying Dutchman" is your go-to. This option features two beef patties with two slices of cheese melted in between, with no bun, lettuce, or spread.
- How to order: Ask for a "Flying Dutchman" by name.
- Eating tip: It's best eaten with a fork and knife, as it is served without a bun.
- Flavor Boosts: You can add mustard or grilled onions between the patties for extra flavor.
Customizing Your Order for Even Fewer Carbs
While the Protein Style and Flying Dutchman are the foundation, a truly low-carb meal requires a little more attention to detail. Condiments and toppings, while seemingly small, can add up in carbohydrate count.
Condiment Control
In-N-Out's signature "spread" contains sugar and contributes to the total carbohydrate count.
- Request no spread: For the lowest carb count, ask for "no spread" on your burger.
- Opt for mustard: As a replacement, mustard is a great zero-carb alternative that adds a tangy flavor.
- Ask for on the side: If you must have the spread, ordering it on the side allows you to control the portion size and, therefore, the carb count.
Savory Toppings and Flavor
Flavor doesn't have to be sacrificed for a low-carb diet.
- Mustard-grilled: Request your patties to be "mustard-grilled," a secret menu hack where mustard is added to the patty during grilling, infusing it with extra flavor.
- Extra fresh veggies: Pile on the low-carb veggies, including extra lettuce, tomatoes, and raw onions, all of which are carb-friendly.
- Grilled onions: Caramelized grilled onions are a popular choice and are still relatively low-carb, offering a savory sweetness.
- Chopped chilies: For those who enjoy a kick of heat, chopped yellow chilies are available upon request at most locations.
Drink Choices
Beverages are another area to watch out for hidden sugars.
- Safe options: Stick to water, unsweetened iced tea, or Diet Coke to stay low-carb.
- Avoid: Definitely skip the milkshakes, which are loaded with sugar.
Comparison of Standard vs. Low-Carb Double-Double
To highlight the impact of these changes, here is a comparison of the approximate nutritional information for a standard Double-Double versus a Protein Style Double-Double with low-carb modifications.
| Feature | Standard Double-Double (est.) | Protein Style Double-Double (est.) |
|---|---|---|
| Carbohydrates | ~$41g$ | ~$11g$ |
| Calories | ~$670$ (with bun) | ~$520$ |
| Protein | ~$37g$ (with bun) | ~$33g$ |
| Fat | ~$41g$ (with bun) | ~$39g$ |
| Main carb source removed | No | Yes (bun) |
| Meal messiness | Low | High (requires fork) |
This comparison clearly shows that by choosing the Protein Style option, you can dramatically reduce your carbohydrate intake while still enjoying a satisfying and protein-rich meal.
Putting It All Together: Example Orders
Here are some example scripts to use when you place your order:
- For a classic feel: "I'll have a Double-Double, Protein Style, no spread, add mustard and pickles." This gives you the familiar taste profile with minimal carbs.
- For the true minimalist: "I'll have a Flying Dutchman, add grilled onions." This is a simple, no-fuss order that is almost zero-carb, except for the slight amount in the onions and cheese.
- For the extra hungry: "I'll have a 3x3, Protein Style, no spread, mustard-grilled patties, extra lettuce, extra tomato, and chopped chilies." This provides maximum protein and flavor without the carbs.
Conclusion
Enjoying In-N-Out on a low-carb diet is not only possible but also straightforward, thanks to their flexible ordering system. By choosing the popular Protein Style or minimalist Flying Dutchman from the secret menu, you can eliminate the high-carb bun and customize your toppings to your liking. Controlling your condiments, loading up on low-carb fresh and grilled veggies, and sticking to water or diet soda for your drink are all simple yet effective strategies. With these hacks in your arsenal, you can confidently navigate the In-N-Out menu and satisfy your burger craving while staying on track with your low-carb nutrition goals. For more in-depth nutritional information on their products, you can visit the official In-N-Out website: In-N-Out Burger Nutrition Info.
