We love eating keto. A keto diet doesn’t just feel good for your body. There are so many delicious foods you can enjoy on keto that it never seems like you’re missing out. Until you try to order fast food.
Keto fast food sounds like a bit of an oxymoron. Fast food often relies on carb-heavy ingredients that are easy and filling. Not exactly keto-friendly!
But if you’re smart and can hack the menu, there are plenty of excellent keto fast food choices out there. Or, if not plenty, then some! Including the Protein Style burger at In-N-Out! In this guide, we’ll take a look at how you can eat keto at In-N-Out.
Can You Eat Keto At In-N-Out?
Yes, you can eat keto at In-N-Out. You need to ask for a Protein Style burger from the Not So Secret Menu. This replaces the standard burger bun with a lettuce wrap.
Introducing The In-N-Out Protein Style Burger
The In-N-Out Protein Style burger might not be the answer to your keto dreams, but it is a fantastic way to eat protein-rich, low-carb meals on the go. So, why do we love the In-N-Out Protein Style burger?
What We Love About In-N-Out
In-N-Out is fast, cheap, and delicious food. We love how easy it is to eat keto at In-N-Out simply by switching up the bun for a lettuce wrap. And because In-N-Out offers a range of toppings, you can customize your burger to suit your tastes.
In-N-Out uses hand-leafed lettuce for its lettuce wraps. That means the leaves have been picked individually, by hand.
Because of this care, each burger is wrapped in a larger, stronger leaf. It’s easier to hold, easier to eat, and feels like a proper bun replacement.
What We Don’t Love About In-N-Out
The main thing we don’t like about In-N-Out is the lack of locations! In-N-Out originally started in California, and although it’s slowly started expanding outwards, there are still states lacking an In-N-Out.
Other than that, it is a little frustrating how limited the keto-friendly menu is. However, as In-N-Out is a burger restaurant the limitations aren’t a surprise.
Discovering The In-N-Out Secret Menu
The secret menu, otherwise known as the Not So Secret Menu, is where you need to look if you want to enjoy keto-friendly food at In-N-Out.
Once you’ve hacked the secret menu, you can begin to put together an In-N-Out burger for keto meals on the go.
What Is The In-N-Out Not So Secret Menu?
The Not So Secret Menu is full of In-N-Out options that you won’t find on the standard keto menu. It’s called the Not So Secret Menu because, well, most people know about it!
In-N-Out menu hacks have been shared far and wide. So, if you order from the secret menu, the In-N-Out employee will definitely know what you’re on about!
For the most part, the In-N-Out secret menu offers new ways to try your burgers, but there are a couple of unexpected hacks. If you don’t like burgers, the Not So Secret Menu has a grilled cheese option!
But what we’re most interested in is creating a keto-friendly burger from In-N-Out! With the hidden menu, you can cut the carb levels for a fantastic meal.
Protein Style Burger (Keto-Friendly)
Keto lovers rejoice! The In-N-Out Not So Secret Menu is home to the Protein Style option!
Replacing the traditional carb-heavy burger bun with a hand-picked lettuce leaf, the Protein Style secret menu choice is a great way to eat fast food on the keto diet.
The lettuce wrap is already a popular choice for keto eaters, so we’re excited to see it on the menu at In-N-Out. You can also get lettuce wrap burgers at Shake Shack.
To order a keto burger at In-N-Out, simply ask for your burger to be made Protein Style. In-N-Out will then cook your burger from fresh, add any toppings you want, and finish with the lettuce wrap. Simple!
How Many Carbs Are In The Protein Style Burger?
The burger bun contributes a large number of calories to the standard In-N-Out burger.
Including toppings such as tomato, onion, and In-N-Out spread, the Protein Style burger contains just 11 grams of carbohydrates. It also contains 13 grams of protein!
Building A Protein Burger At In-N-Out
The basic Protein Style In-N-Out burger consists of a burger patty, a slice of tomato, onion, In-N-Out spread, and a lettuce wrap. You can also ask for the In-N-Out Double Double or the In-N-Out Cheeseburger to be made Protein Style.
If you want quick and easy, the Protein Style In-N-Out burger is an excellent way to enjoy keto fast food. But as we’re talking about secret menu items, let’s explore a few ways to experiment with your In-N-Out order.
To quickly add extra flavor to your keto-friendly In-N-Out burger, ask for the patty to be grilled in mustard. Mustard is a low-carb condiment, so it’s a great way to stick to your keto diet while building flavor.
The Famous Flying Dutchman Burger
The Flying Dutchman is one of the more popular items from the In-N-Out secret menu. The Flying Dutchman consists of two slices of cheese sandwiched between two burger patties and grilled.
You can keep the Flying Dutchman as is, or you can add a lettuce wrap. The lettuce wrap makes it easier to eat — less greasy fingers!
For Big Appetites: 4×4
Want to load up on protein? The easiest way to do so is by adding some extra burger patties to your order! In-N-Out allows you to do this with the Not So Secret Menu item the 4×4.
The 4×4, otherwise known as the Quad Quad, is the ultimate meat feast at In-N-Out. It consists of four burger patties, stacked with four slices of American cheese, finished with hand-leafed lettuce, tomato, onion, and In-N-Out spread.
The standard 4×4 comes with a freshly baked bun. As you can imagine, this is a fair amount of carbs. For a keto-friendly meal, order the 4×4 Protein Style.
Not Quite So Hungry: 3×3
If you’ve discovered the 4×4, then you probably have a good idea of what the 3×3 is! The 3×3, also known as the Triple Triple, consists of three beef patties, three slices of American cheese, lettuce, tomatoes, onions, and In-N-Out spread.
The standard 3×3 comes with a freshly baked bun, but you can ask for it Protein Style, and enjoy it with a lettuce wrap.
For Strong Flavors: Whole Grilled Onion
If you are an onion fan, then you know this powerfully flavored vegetable is keto-friendly. You can add onions to your Protein Style burger while keeping the carb level low. If you want to experiment, try a whole grilled onion.
Whole grilled onion is a surprising In-N-Out secret menu item, but a must for onion lovers. It isn’t quite a whole onion (that would be a bit much). It consists of a thick slice of onion, grilled and layered onto your burger.
If You’re Going All Out: Animal Style
Animal Style is essentially an In-N-Out burger with all the toppings. You can get any burger Animal Style, from the humble hamburger to the meaty and monstrous 4×4.
The Animal Style burger begins by cooking the beef patty in mustard. Next, they add on extra pickle and extra spread, plus a helping of grilled onions. The burger is finished with hand-leafed lettuce and a tomato slice.
The standard Animal Style burger comes with a freshly baked bun, but this is a meal where you make your own rules. So, you can order an Animal Style burger made Protein Style!
A Protein Style Animal Style burger is ideal for keto lovers, especially if you add another beef patty (or two or three). It has lots of flavor, a huge amount of protein, and only a comparatively small number of carbs.
And For Spice Levels: Add Pepper
One final suggestion for building your keto In-N-Out burger: add some spice. You can bring the heat to your In-N-Out burger by asking them to add chopped chilis.
These are typically Cascabella peppers. Ask for them on the side, to control the heat.
Ordering A Keto-Friendly Meal At In-N-Out
Ordering a keto-friendly meal at In-N-Out is very easy. The Protein Style lettuce wrap might be on the Not So Secret Menu, but it’s a very common order.
With that sorted, it’s time to think about the kind of burger you want from In-N-Out. Want lots of strong flavors? Looking for something meaty? Or are you in the mood for plenty of cheese?
Mix And Match Your Toppings
In-N-Out allows you to experiment with your order, so you can build a burger that works for you and your needs. If you want to keep carb levels down, we recommend ordering the Flying Dutchman, served Protein Style.
That order consists of two beef patties, two slices of cheese, tomato, onion, In-N-Out Spread, and the hand-leafed lettuce wrap.
Having A Keto Cheat Day?
We love the keto diet and hacks such as the Protein Style burger allow you to stay keto even when you’re out and about. But some days, you’re happy to sacrifice a few extra carbs to get a meal that will really satisfy you.
At In-N-Out, Animal Style will add some extra carbs to your burgers. Another option is to switch the relatively low-carb In-N-Out spread for mustard and ketchup.
Finally, let’s talk sides. French fries are pretty much a no-go on the keto diet, and In-N-Out doesn’t exactly offer other sides. When choosing a drink, we recommend sticking with sugar-free.
So, stay away from the shakes. A single chocolate shake contains 84 grams of carbohydrates.
In-N-Out Nutrition Guide
In this section, we’ll break down the overall nutrition levels of a standard In-N-Out order. In-N-Out is still fast food, so it’s never going to be the healthiest choice. But with this guide, you can better understand what you’re ordering.
How Many Calories Are In A Standard In-N-Out Burger?
The In-N-Out Hamburger with Onion contains 390 calories, with 19 grams of total fat. It also contains 39 grams of carbohydrates and 3 grams of dietary fiber.
There are 10 grams of sugar and 16 grams of protein in the standard hamburger.
Served Protein Style, the In-N-Out Hamburger with Onions contains 240 calories, 17 grams of fat, 11 grams of total carbohydrates, 7 grams of sugar, and 13 grams of protein.
How Many Calories Are In In-N-Out Fries?
You probably know to stay away from fries on keto, but let’s have a glance at the nutritional value of In-N-Out fries. A serving contains 370 calories, 52 grams of total carbohydrates, and just 6 grams of protein.
How Many Calories Are In An In-N-Out Double Double?
A standard Double Double with Onion contains 670 calories, 39 grams of total carbohydrates, and 37 grams of protein. Protein Style, the Double Double contains 520 calories, 11 grams of total carbohydrates, and 33 grams of protein.
How Many Calories Are In In-N-Out Burger Spread?
In-N-Out doesn’t list the exact nutritional information for its burger spread. However, a serving likely contains around 60 to 80 calories and roughly 2 grams of carbohydrates.
How Many Calories Are In An In-N-Out Burger Patty?
In-N-Out doesn’t list the exact calorie count of a single hamburger patty. However, as the hamburger Protein Style is 240 calories, with 60 to 80 of these calories coming from the spread, we can guess that it comes in just under 200 calories.
What Is The Keto TikTok In-N-Out Burger?
If you read this guide and thought the burger seemed familiar, then you might be a fan of keto TikTok.
Keto TikTok is where people go to share keto hacks and recommendations, including how to order your favorite keto foods while you’re out and about.
One hack that’s been taking keto TikTok by storm is the keto In-N-Out burger. It’s a double double, protein style, with no tomatoes.
It’s one of numerous keto fast food options you can find on TikTok, so take a look through the app for some fun new food options.
Ordering low carb at In-N-Out is surprisingly easy. Simply switch your bun for a lettuce wrap by ordering it Protein Style! With that sorted, you can play around with toppings. But stay away from the sides and the shakes. These are packed with carbohydrates.
Frequently Asked Questions
Yes, you can order keto-friendly at In-N-Out! Ask for your burger to be served Protein Style, replacing the bun with a lettuce wrap.
An In-N-Out Double Double served Protein Style is the best low-carb and high-protein option on the In-N-Out menu.
In-N-Out spread contains roughly 2 grams of carbohydrates, which is relatively high for a spread. However, it’s lower than the ketchup replacement option.
If you like adding plenty of toppings to your burger, order it Animal and Protein Style. This adds onion, pickle, spread, mustard, and tomato. Don’t forget the cheese!
In-N-Out uses American cheese.
If you want to eat keto at In-N-Out, stay away from the fries and the shakes! These options are both very high in carbohydrates!