For those embracing the ketogenic lifestyle, finding suitable fast-food options can often feel like navigating a minefield of carbohydrates. However, In-N-Out Burger offers a beacon of hope with its "Protein Style" option, a menu hack that transforms their classic burgers into keto-friendly delights. This guide explores the nutritional aspects of In-N-Out's Protein Style burgers, providing insights into how to customize your order and maintain your low-carb goals while enjoying a delicious meal on the go.
Understanding the Keto Diet and Fast Food
The ketogenic diet, characterized by its low-carbohydrate, high-fat composition, has gained popularity for its potential health benefits, including weight loss and improved blood sugar control. Adhering to such a diet often requires careful planning, especially when dining out. Fast food, typically laden with carb-heavy ingredients, poses a challenge for keto enthusiasts. However, with some smart menu navigation, it's possible to find satisfying and compliant options.
Unlocking the "Not So Secret Menu": The Protein Style Option
In-N-Out Burger is renowned for its fresh ingredients and customizable menu. What many don't realize is that it also has a "Not So Secret Menu" that caters to various preferences, including those seeking low-carb alternatives. Among these hidden gems is the "Protein Style" burger, a simple yet effective way to enjoy a keto-friendly meal.
What is Protein Style?
When you order your burger "Protein Style," In-N-Out will replace the traditional bun with hand-leafed lettuce, creating a wrap that holds the patty and your choice of toppings. This substitution significantly reduces the carbohydrate content, making it suitable for a ketogenic diet. The chain uses hand-leafed lettuce for its lettuce wraps, ensuring that each burger is wrapped in a larger, stronger leaf. This simple modification allows you to enjoy the classic In-N-Out taste without derailing your low-carb goals.
How to Order Protein Style
Ordering a Protein Style burger is straightforward. Simply request your burger to be made "Protein Style." The staff will then prepare your burger fresh, complete with your preferred toppings, encased in a lettuce wrap. You can order almost any burger on the menu "Protein Style," but the single patty burger and the Double-Double (two patties, two slices of cheese) are popular choices.
Read also: Protein Coffee Smoothie Recipe
Customizing Your Keto Burger: Toppings and Variations
One of the great things about In-N-Out is the ability to customize your order to your liking. When ordering a Protein Style burger, you have numerous options to enhance flavor and stay within your dietary guidelines.
Essential Keto-Friendly Toppings
- Onions: A keto-friendly vegetable that adds a powerful flavor to your burger.
- Tomato: Adds a fresh, juicy element with minimal carbs.
- Pickles: Adds a tangy crunch, and they're typically low in carbs.
- Mustard: Ask for the patty to be grilled in mustard for extra flavor.
The Animal Style Modification
For those craving a more indulgent experience, consider ordering your Protein Style burger "Animal Style." This includes:
- A beef patty cooked in mustard
- Extra In-N-Out spread
- Pickles
- Grilled onions
While the standard Animal Style burger comes with a bun, ordering it "Protein Style" replaces the bun with lettuce, keeping it keto-friendly. Note that ordering Animal Style will add some extra carbs due to the spread and grilled onions.
The Flying Dutchman
If you're looking to maximize your protein intake, consider the "Flying Dutchman." This secret menu item consists of two beef patties and two slices of cheese, with no bun or lettuce wrap. You can keep the Flying Dutchman as is or add a lettuce wrap for a more traditional burger experience.
Adding Extra Patties: The 3x3 and 4x4
For the truly ravenous, In-N-Out offers the option to add extra patties to your burger. The "3x3" features three patties and three slices of cheese, while the "4x4," also known as the "Quad Quad," boasts four patties and four slices of cheese. Ordering these with the "Protein Style" modification ensures a protein-packed, low-carb feast.
Read also: Wound Healing: The Protein Connection
Spice It Up
Bring some heat to your In-N-Out burger by requesting chopped chilis, typically Cascabella peppers. These add a spicy kick without significantly impacting the carb count.
Toppings to Avoid
- In-N-Out Spread: While delicious, the spread contains roughly 2 grams of carbohydrates per serving, which can add up if you're strict with your carb limits.
- Ketchup: A no-go due to its high sugar content.
Nutritional Information: Protein Style Burgers
Understanding the nutritional content of your Protein Style burger is crucial for maintaining your keto diet. Here's a breakdown of the approximate values:
Single Patty Protein Style Burger
- Calories: Approximately 240
- Carbohydrates: Around 11 grams
- Protein: About 13 grams
- Fat: Approximately 17 grams
Double-Double Protein Style Burger
- Calories: Approximately 520
- Carbohydrates: Around 11 grams
- Protein: A hearty 33 grams
- Fat: About 39 grams
Cheeseburger Protein Style (Single Patty)
- Calories: Approximately 330
- Fat: Around 25 grams
- Protein: About 18 grams
- Carbohydrates: Around 11 grams
Navigating the Rest of the Menu
While the Protein Style burger is a fantastic keto option, it's essential to be mindful of the other items on the In-N-Out menu.
Sides
- French Fries: Unfortunately, fries are off-limits on the keto diet due to their high carbohydrate content. In-N-Out doesn't offer alternative low-carb sides.
Drinks
- Sugar-Free Beverages: Stick to water, unsweetened tea, or diet soda.
- Shakes: Avoid shakes, as they are loaded with sugar and carbohydrates.
Common Misconceptions and Tips
- In-N-Out Spread: Some sources claim the spread is very high in carbs, but most estimates place it around 2 grams per serving. While not zero-carb, it's manageable in moderation.
- Hidden Carbs: Be aware of hidden carbs in toppings and sauces. When in doubt, ask for nutritional information or opt for simpler preparations.
- Customization is Key: Don't be afraid to experiment with different combinations of toppings to find your perfect keto burger.
- Moderation: While Protein Style burgers are keto-friendly, remember that In-N-Out is still fast food. Enjoy in moderation as part of a balanced diet.
In-N-Out vs. Other Fast-Food Chains for Keto
While many fast-food restaurants are offering gluten-free alternatives to cater to growing health-conscious customers, In-N-Out’s famous protein style still makes them one of the first choices for keto eaters. They are also known for the fresh ingredients and the willingness to accommodate customer requests. These are probably some of the contributing reasons for the long lines of cars wrapped around their restaurants.