In-N-Out Burger has become a widely recognized and beloved fast-food chain, particularly popular on the West Coast and in Texas. For those following a ketogenic or low-carb diet, In-N-Out offers several customizable options that allow you to enjoy a satisfying meal while staying within your dietary guidelines. This article provides a detailed guide to navigating the In-N-Out menu, highlighting keto-friendly choices, customization tips, and items to avoid.
Understanding the Keto Diet
The ketogenic diet involves drastically reducing carbohydrate intake and replacing it with fat. This shift prompts the body to enter a metabolic state called ketosis, where it begins to break down fat into ketones for energy instead of relying on glucose from carbohydrates. The average keto dieter aims to consume between 15 and 20 grams of carbs per day, necessitating careful menu selections, especially when eating out.
Keto-Friendly Options at In-N-Out
Protein Style Burgers
The most well-known keto-friendly option at In-N-Out is ordering your burger "Protein Style." This means the burger is wrapped in hand-leafed lettuce instead of a traditional bun. This simple substitution significantly reduces the carbohydrate content of your meal.
The Flying Dutchman
The Flying Dutchman is a popular item from In-N-Out's "Not So Secret Menu." It consists of two beef patties with two slices of cheese melted in between, without any bun or lettuce. This option is a straightforward, protein-rich choice for keto dieters. You can customize it by adding tomatoes, mustard, pickles, and onions.
Double-Double, Protein Style
The Double-Double, one of In-N-Out's most popular burgers, can easily be adapted for a keto diet. Order it Protein Style to replace the bun with lettuce. To further reduce carbs, you can skip the signature spread.
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Customization is Key
In-N-Out allows for extensive customization of your burger. You can add various keto-friendly toppings to enhance flavor and satisfaction.
- Cheese: In-N-Out uses American cheese, which adds minimal carbs.
- Bacon: Adding bacon provides extra fat and protein.
- Mustard: Mustard is a virtually carb-free condiment.
- Mayonnaise: Mayonnaise is low in carbs and high in fat.
- Onions: Freshly sliced or grilled onions can be added for flavor.
- Tomato: A slice of tomato adds a touch of freshness with minimal carbs.
- Pickles: Pickles are a tangy, low-carb addition.
Secret Menu Options
In-N-Out's "Not So Secret Menu" offers several variations that can be modified for a keto diet:
- 3x3 (Triple Triple): This burger includes three beef patties, three slices of cheese, lettuce, tomato, and spread. Order it Protein Style and without the spread to keep it keto-friendly.
- 4x4 (Quad Quad): The 4x4 features four beef patties and four slices of cheese. Request it Protein Style to eliminate the bun.
- Animal Style: Ordering your burger "Animal Style" means the beef patty is cooked in mustard, and it includes extra spread, pickles, and grilled onions. While the spread adds some carbs, it can be a worthwhile addition for flavor if you have room in your carb count.
Building Your Keto In-N-Out Burger: Step-by-Step
- Choose Your Burger: Select from a hamburger, cheeseburger, or Double-Double.
- Order Protein Style: Request your burger to be wrapped in lettuce instead of a bun.
- Customize Toppings: Add cheese, bacon, mustard, mayonnaise, onions, tomato, and pickles as desired.
- Consider Animal Style: If you can spare a few extra carbs, adding "Animal Style" can enhance the flavor.
- Add Extra Patties: For a heartier meal, add extra beef patties to increase protein intake.
- Spice It Up: Ask for chopped chilis (Cascabella peppers) for added heat.
Items to Avoid
To maintain ketosis, it's crucial to avoid certain high-carb items at In-N-Out:
- Buns: Traditional burger buns are high in carbohydrates.
- Fries: French fries are a significant source of carbs.
- Shakes: Milkshakes are loaded with sugar.
- Ketchup: Ketchup contains a surprising amount of sugar; opt for mustard or mayonnaise instead.
- Sweetened Beverages: Avoid sodas and other sugary drinks. Choose water, unsweetened tea, or diet soda.
A Word on Drinks
When it comes to beverages, stick to carb-free options. Water and unsweetened tea are excellent choices. While diet sodas are an option, they should be consumed in moderation.
Nutritional Information
While In-N-Out provides nutritional information, it's important to note that the figures often include the signature spread. The In-N-Out Nutrition Facts Guide and online nutrition menu include their special spread sauce, or ketchup and mustard, in the total amounts. When calculating your carb intake, consider the additional carbs from the spread (approximately 2 grams per packet, according to MyFitness Pal) and adjust your toppings accordingly.
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Comparing Keto Fast Food Options
While In-N-Out is a decent option for keto dieters, it's essential to consider how it stacks up against other fast-food chains. Chains like Chipotle and Subway offer more diverse keto-friendly options, such as bowls and salads, that can be customized with various proteins, vegetables, and low-carb dressings.
Chipotle
Chipotle has been praised for its keto-friendly bowls. These bowls eliminate rice and beans and sub in lettuce with amped-up portions of guacamole, veggies, and meats, of which you have many to choose from including pork carnitas, free-range chicken, steak, chorizo, carne asada (new).
Subway
Subway offers salads that can be customized with various proteins and vegetables. Opt for low-carb dressings like ranch or Caesar, but be cautious of vinaigrettes, which often contain added sugar.
Other Burger Joints
Other burger chains like Wendy's, McDonald's, Burger King, and Shake Shack also offer keto-friendly options. You can order burgers without the bun and add extra cheese, bacon, and low-carb toppings. Shake Shack even offers lettuce wraps as a substitute for buns.
The Importance of Whole Foods
While it's possible to maintain a keto diet while eating at fast-food restaurants like In-N-Out, it's important to remember that the foundation of a healthy keto diet should be whole, unprocessed foods. Cooking your own meals with high-quality ingredients like organic, grass-fed meat and fresh vegetables allows for greater control over your nutrient intake and overall health.
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Potential Downsides of Fast Food
Even with careful menu selections, frequent consumption of fast food can have negative health implications. Fast food is often high in calories, unhealthy fats, and sodium, and it may lack essential nutrients. Therefore, while In-N-Out can be an occasional option, it should not be a regular part of your diet.