In-N-Out Burger, a beloved West Coast and Texas fast-food chain, is known for its simple menu and fresh ingredients. While fast food and keto might seem like an oxymoron, In-N-Out offers several options for those following a ketogenic or low-carb diet.
Understanding the In-N-Out Menu
The standard In-N-Out menu features hamburgers, cheeseburgers, and the Double-Double (two patties). However, the "Not So Secret Menu" unlocks a world of customization possibilities, making it easier to enjoy a keto-friendly meal.
The Protein Style Burger: A Keto Staple
The cornerstone of keto dining at In-N-Out is the "Protein Style" burger. Ordering a burger "Protein Style" means it will be wrapped in hand-leafed lettuce instead of a bun. This simple substitution significantly reduces the carbohydrate content, making it a perfect option for keto dieters. In-N-Out uses hand-leafed lettuce for its lettuce wraps, ensuring each burger is wrapped in a large, strong leaf.
Customizing Your Keto Burger
Once you've opted for the Protein Style, you can further customize your burger with various toppings.
Keto-Friendly Toppings:
- Onions: A keto-friendly vegetable that adds flavor. You can even ask for a whole grilled onion.
- Tomatoes: Sliced tomatoes add a touch of freshness.
- Pickles: For a tangy kick.
- Mustard: Adds a zesty flavor. You can even ask for your patty to be grilled in mustard.
- Cheese: In-N-Out uses American cheese.
Toppings to Avoid (or Limit):
- Spread: In-N-Out's "spread" is similar to Thousand Island dressing and contains roughly 2 grams of carbohydrates per packet. If you're strict with your carb intake, you may want to skip it or use it sparingly. Be aware that some believe In-N-Out adds sweetener to the spread.
Exploring the "Not So Secret Menu" for Keto Options
The "Not So Secret Menu" offers several exciting options for keto eaters:
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- Flying Dutchman: This consists of two beef patties with two slices of cheese in between. It can be ordered as is or with a lettuce wrap. Add lettuce, tomato, and onion for a more complete burger experience.
- Animal Style (Protein Style): This combines the Protein Style with "Animal Style" toppings: a mustard-cooked beef patty, grilled onions, pickles, and extra spread. Be mindful of the added carbs from the spread.
- Adding Extra Patties: For those seeking a protein boost, adding extra patties is a great option. The 3x3 (Triple Triple) and 4x4 (Quad Quad) are popular choices, just remember to order them Protein Style to avoid the bun.
Spice It Up
For those who like a little heat, add chopped chilis (typically Cascabella peppers) to your burger.
Creating a Keto Salad
Inspired by the flavors of In-N-Out, you can even create a keto-friendly salad using similar ingredients:
- 85% ground beef, cooked (rolled into tiny meatballs and pan-fried)
- Lettuce (chopped or shredded)
- Tomato (diced)
- Dressing: Mayonnaise, coconut oil (for a touch of sweetness), relish, and tomato puree, seasoned with salt and pepper.
Keto-Friendly Combinations:
- Double-Double, Protein Style, No Spread: A classic choice for a high-protein, low-carb meal.
- Flying Dutchman with Lettuce Wrap: A simple yet satisfying option.
- Protein Style Burger with Mustard-Grilled Patty, Onions, Tomatoes, and Pickles: Customize your burger to your liking.
Items to Avoid on Keto at In-N-Out
- Fries: These are high in carbohydrates.
- Shakes: These are loaded with sugar.
- Buns: The regular buns.
- Ketchup: High in sugar.
- Sugary Drinks: Opt for water, unsweetened tea, or diet soda.
Nutritional Considerations
While In-N-Out can be a keto-friendly option, it's still fast food. Here's a general idea of the nutrition:
- Hamburger with Onion: Contains 390 calories, 19 grams of fat, 39 grams of carbohydrates, and 3 grams of fiber.
- Double-Double with Onion: Contains 670 calories, 39 grams of carbohydrates, and 37 grams of protein.
Remember that these figures include the standard toppings. Customizing your burger will alter the nutritional content.
Why In-N-Out Works for Keto
In-N-Out's commitment to fresh ingredients and customizable options makes it a surprisingly good choice for those following a ketogenic diet. The Protein Style burger is a game-changer, allowing you to enjoy a classic fast-food meal without the carb overload. The ability to add various toppings and even create unique combinations from the "Not So Secret Menu" ensures that you can find something to satisfy your cravings while staying within your macros.
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