Dante Carrillo
In-N-Out Burger is a popular fast-food chain, particularly in the West Coast and Texas, that offers a variety of burgers, including a secret menu with keto-friendly options. While the restaurant's burgers typically come with a spread, ketchup, and mustard, those on a keto diet can make adjustments to keep their meal low-carb. The spread is considered relatively high in carbs, so it is often recommended to skip it or request extra mustard instead. Additionally, customers can ask for their burger to be served protein style, which means it will come wrapped in lettuce instead of a bun, further reducing the carb count.
| Characteristics | Values |
|---|---|
| Nutritional Information | 1 packet: 110 calories, 11g fat, 6g protein, 4g total carbs, 3g net carbs |
| Keto-Friendly | Yes, but skip the spread or swap it for mustard to keep it keto-friendly |
| Keto-Friendly Toppings | Lettuce, onion, tomato, pickle, mustard, grilled onions |
| Keto-Friendly Options | Protein Style, Animal Style, Flying Dutchman, 3x3, 4x4 |
| Drinks | Water, unsweetened iced tea, Coke Zero, Diet Coke |
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What You'll Learn
The Flying Dutchman
If you're looking for keto-friendly options at In-N-Out, there are several choices available. In-N-Out's burgers are famous for being delicious and customisable, making it easy to stick to your keto diet.
One popular option is the Flying Dutchman, a secret menu item that consists of two beef patties acting as the "bun" with two slices of cheese in between. This burger has 0g of carbs and can be ordered as is or with a lettuce wrap, making it easier to eat. You can also add toppings such as onions, lettuce, or mustard to the Flying Dutchman.
Another option is to order your burger "protein style," which means it will be served without a bun and wrapped in lettuce instead. You can also skip the spread and ketchup to further reduce carbs. The Double-Double, for example, can be ordered protein style and is one of In-N-Out's most popular burgers.
If you're looking for something more substantial, you can try the 3×3 or the 4×4. The 3×3, also known as the Triple Triple, consists of three beef patties, three slices of cheese, lettuce, tomatoes, onions, and spread. The 4×4, or Quad Quad, is similar but with four patties and four slices of cheese. Both of these burgers can also be ordered protein style to reduce carbs.
When ordering keto at In-N-Out, it's best to avoid buns, bread, milkshakes, and French fries. Stay away from high-carb toppings like onions, lettuce, and tomatoes if you're counting carbs. For drinks, stick to water, unsweetened iced tea, or diet sodas.
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Lettuce-wrapped burgers
If you're looking for a keto-friendly burger, a lettuce-wrapped burger is a great option. By swapping out the bun for lettuce, you can significantly reduce the carb count of your burger, making it a better fit for a keto diet.
In-N-Out Burger's Lettuce-Wrapped Options
Popular fast-food chain In-N-Out Burger offers a range of lettuce-wrapped burgers that are perfect for those on a keto diet. Here are some options to consider:
- Double-Double Protein Style: This burger features two beef patties, two slices of American cheese, lettuce, tomatoes, and the In-N-Out spread. When ordered protein style, it comes in a lettuce wrap instead of a bun. To make it even more keto-friendly, swap the spread for mustard.
- 3x3 Burger: This burger includes three beef patties, three slices of American cheese, lettuce, tomato slices, and the In-N-Out spread. You can also add fresh or grilled onions. Be sure to order it protein style to get it lettuce-wrapped.
- 4x4 Burger: This burger is similar to the 3x3 but with four beef patties and four slices of cheese. It also includes lettuce, tomato slices, and the In-N-Out spread. Again, you can add fresh or grilled onions and order it protein style for a lettuce wrap.
- Flying Dutchman: The Flying Dutchman is a unique burger that uses two beef patties as the "bun" with the cheese on the inside. You can top it with tomatoes, mustard pickles, and onions to make it even more keto-friendly.
Making Your Own Lettuce-Wrapped Burgers
If you prefer to make your own lettuce-wrapped burgers at home, it's a simple process that allows you to customize your burger to your liking. Here's a basic recipe:
- Combine ground beef, Worcestershire sauce, salt, and pepper in a mixing bowl.
- Shape the mixture into hamburger patties.
- Cook the patties in a cast-iron pan or frying pan to your desired level of doneness.
- Allow the patties to rest for a few minutes before placing them on lettuce leaves.
- Top the patties with your favourite keto-friendly toppings, such as tomatoes, pickles, cheese, avocado slices, onions, mustard, or sugar-free ketchup.
- Wrap the lettuce around the burger and secure it with a toothpick if needed.
Tips for Ordering Keto at In-N-Out
When ordering keto at In-N-Out, here are some additional tips to keep in mind:
- Avoid buns, bread, milkshakes, and French fries.
- Skip the spread or ask for it on the side to control the quantity.
- For drinks, stick to water, unsweetened iced tea, Coke Zero, or Diet Coke.
- Be cautious with condiments, as some may be considered dirty keto.
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Protein Style
When ordering at In-N-Out, asking for your burger to be made "Protein Style" means that it will be wrapped in lettuce instead of a bun. This option is popular with keto eaters as it significantly reduces the number of calories and carbohydrates in the meal.
The Protein Style option is available for all burgers on the In-N-Out menu, including the Double-Double, the 3x3, and the 4x4. 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 add extra toppings such as cheese, grilled onions, and mustard.
While the In-N-Out spread is considered keto-friendly by some, others recommend swapping it for mustard to make your burger even more keto-compliant. A packet of spread contains 3g-4g net carbs, so if you're watching your carb intake, it's best to skip it.
In addition to ordering your burger Protein Style, there are other ways to make your In-N-Out meal more keto-friendly. Avoid high-carb options such as buns, bread, milkshakes, and French fries. When in doubt, leave out dipping sauces and condiments. For drinks, stick to water, unsweetened iced tea, or diet soda.
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Animal Style
Ordering Animal Style at In-N-Out will get you lettuce, tomato, and a mustard-cooked beef patty. You can also add a pickle, extra spread, or grilled onions. Many swear by this combination and claim that it's the best way to order a burger at In-N-Out. However, it does come with some additional carbs, so be cautious if you're on a strict Keto diet.
If you're counting macros, it's worth noting that In-N-Out's nutrition information includes their special spread sauce, ketchup, or mustard in the total amounts. So, it's challenging to get precise nutrition information. To be safe, skip the bun, ketchup, and spread and go for a lettuce wrap instead.
If you have some extra carbs to spare, you can treat yourself to Animal Style, which is grilled onions combined with their special spread. According to MyFitness Pal, a packet of spread has 2g of net carbs. Ask for a packet on the side so you can control the quantity, rather than ordering it already on your burger.
You can also add other keto-friendly toppings to your Animal Style burger, such as cheese, pickles, and mustard. If you're looking for a more substantial option, consider the 3x3 Animal Style, which includes three beef patties, lettuce, tomato slices, three slices of cheese, and the In-N-Out spread. Just remember to skip the bun and go for a lettuce wrap to keep it keto-friendly.
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Mustard-fried patties
While In-N-Out's signature spread is tasty, it's not keto-friendly. A single packet contains 4g of total carbs and 3g of net carbs. If you're craving a burger, you can swap out the spread for mustard to keep it keto-friendly.
If you're looking for a keto-friendly meal that's centred around mustard-fried patties, you could try making keto fish cakes or keto tuna patties. Both recipes are high in protein and low in carbs.
To make keto fish cakes, you'll need:
- 600g of white fish fillets (e.g. flathead)
- Lemon zest
- Parsley
- Mayonnaise
- Celery salt
- Salt
- Pepper
- Pork rinds
- Parmesan
- Black pepper
- Eggs
- Dijon mustard
Pulse the fish, lemon zest, parsley, mayonnaise, celery salt, salt, and pepper in a food processor. Shape the mixture into four large patties and freeze for 30 minutes. Combine the pork rinds, parmesan, and black pepper in a bowl. In a separate bowl, whisk together the eggs and Dijon mustard. Coat the chilled fish patties in the egg mixture, then roll them in the crumb mixture. Bake in the oven at 200°C/390°F for 15-20 minutes, then fry in a hot pan for one minute on each side.
To make keto tuna patties, you'll need:
- Two cans of tuna
- Chopped onion
- Minced garlic
- Chopped parsley
- Lemon zest
- Salt
- Pepper
- Cumin
- Paprika
- Eggs
- Almond flour
- Olive oil
Drain the tuna, then mix it with the onion, garlic, parsley, lemon zest, salt, pepper, cumin, and paprika. Add the eggs and almond flour, then form the mixture into patties. Heat olive oil in a pan over medium-high heat. Fry the patties until golden (about 3-4 minutes on each side), then bake in the oven at 180°C/350°F for 15-20 minutes.
If you're looking for a beef patty option, you can try making a keto hamburger with tomato sauce. To make the patties, you'll need ground beef, eggs, and seasonings of your choice. Combine the ingredients in a bowl, then form oblong patties with wet hands. Fry the patties in olive oil or butter over medium-high heat for at least 10 minutes, flipping them occasionally.
Enjoy your keto-friendly mustard-fried patties!
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Frequently asked questions
The In-N-Out spread contains 3-4g net carbs per packet, so it is not strictly keto-friendly. However, some people choose to include it in their diet in moderation.
Ask for your burger to be served "protein style" with no spread and no ketchup. You can add keto-friendly toppings like onions, tomatoes, pickles, and mustard. You can also ask for your patty to be grilled in mustard, and to have your burger wrapped in lettuce instead of a bun.
The Flying Dutchman is a popular keto-friendly option, which consists of two slices of cheese sandwiched between two burger patties. You can also add a lettuce wrap. The 4x4 Protein Style is another keto-friendly option, which includes four beef patties, four slices of cheese, lettuce, tomato, onion, and In-N-Out spread. Simply ask for no spread to keep it keto.
