It’s literally like universal knowledge by now that In N Out is an awesome place to grab food even though it’s a fast food joint. Their menu is ridiculously simple, with no hidden ingredients, you literally get what you order.
I really think it’s one of the best keto places to order at when you’re eating out. You can order your burger in a lettuce wrap instead of the bun, or create your own favorite hamburger or cheeseburger recipe with the ingredients of your choice.
Can I eat keto and low carb at In-N-Out?
You sure can! There are a lot of keto diet and low carb options available. You can get a hamburger, a cheeseburger or grab an item from their secret menu like The Flying Dutchman or the 4×4.
One of the few things you need to stay away from are buns, fries, milkshakes, sugary drinks and ketchup. I’m one of those people who can’t ever decide what I want to get, so In-N-Out’s ridiculously easy and simple menu is something I absolutely love.
Protein Style vs. Animal Style
Sometimes I wonder if In-N-Out was made with the keto and low carb community in mind before they thought of all the people who eat buns and french fries. All jokes aside, check this out – you can get your burger with a special kind of a “bun”, Protein Style or Animal Style.
Protein Style Burger
Regular burgers come with buns, right? So in your average restaurant joint when you order you have to ask for it without the bun. In-N-Out made their menu low carb and added this awesome secret menu option.
When you order something “Protein Style”, it simply means you don’t want the bun and instead they will wrap your burger in hand-leafed lettuce. I truly wish every single restaurant and fast food place had this option by now, but hopefully in the future more and more places will.
Animal Style Burger
This is similar to the protein style, secret menu option, but with certain small modifications. If you order your burger animal style, you’ll still get it in hand-leafed lettuce.
Here’s the difference – they will cook your beef patty in mustard (and let me tell you, that’s one delicious bomb of flavor) add tomatoes and grilled onions. You’ll also get extra sauce and pickles on the side.
You can hold off on the sauce if you’re carefully watching your macros and don’t want even a gram of sugar in your low carb food.
1. Hamburger With Onion (Protein Style)
Whether you’re simply cutting out dairy or you’re lactose intolerant, this low carb In-N-Out burger is for you. It comes with a 100% American beef patty, freshly sliced or grilled onions, lettuce, In-N-Out spread and tomatoes.
Don’t forget to order the protein style burger – it will come wrapped in lettuce instead of the bun. To cut down on carbohydrates, swap the spread for mustard or simply leave it out.
Nutrition info: 240 calories; 17g fat; 13g protein; 11g total carbs; 8g net carbs
2. Cheeseburger With Onion (Protein Style)
In this meal you’ll get a grilled beef patty, American cheese, freshly sliced onions, lettuce, tomatoes and In-N-Out’s signature spread. It’s a really simple cheeseburger, and having it protein style means you’ll get it without the buns.
If you want to cut down on carbohydrates, skip on the signature spread. It doesn’t really have a lot of sugar, but swap it for mustard to keep your burger extra keto friendly.
Nutrition info: 330 calories; 25g fat; 19g fat; 11g total carbs; 8g net carbs
3. Double Double With Onion Burger (Protein Style)
If you’re a big more hungry, get the Double Double, Protein Style burger. Here you’ll get two beef patties, two slices of American cheese, lettuce, tomatoes and their signature In-N-Out spread. When you get it protein style, it comes in a lettuce wrap instead of the bun.
Swap the spread with mustard to keep your burger low carb and keto diet approved.
Nutrition info: 520 calories; 39g fat; 33g protein; 11g total carbs; 8g net carbs
4. The Flying Dutchman Burger
What’s up with the funny name? Well, we read that the founder of In-N-Out loved snacking on two patties covered with American cheese. And he was of Dutch descent. So it’s called The Flying Dutchman. It’s a part of their Secret Menu, but since it’s not really that secret anymore so you can order it with no problem.
In this low carb meal, you’ll get just that.If that’s too carnivore-ish for you, ask for a lettuce wrap – it will be easier to consume and add some greens to your meal!
Nutrition info: 380 calories; 28g fat; 30g protein; 0g total carbs; 0g net carbs
5. 3×3 With Onion Burger (Protein Style)
Hush, it’s a part of their secret menu! Call it 3×3 or the Triple Triple, here you’ll simply get three beef patties, hand-leafed lettuce, tomato slices, three slices of cheese and their signature In-N-Out spread. You can also add fresh or grilled onions.
Protein keeps you full and curbs your appetite, which is very helpful especially if you’re on keto to lose weight. Don’t forget to order it protein style to have it lettuce wrapped. You can also swap their signature spread sauce for something more keto friendly, such as mustard, or skip it altogether.
Nutrition info: 710 calories; 53g fat; 48g protein; 11g total carbs; 8g net carbs
6. 4×4 With Onion Burger (Protein Style)
This is In-N-Out’s biggest burger you can get from their secret menu. I got it as a snack to hold me off before dinner and couldn’t finish it in one sitting. So order it if you’re really, really hungry.
This keto and low carb burger contains four beef patties, four slices of American cheese, lettuce, tomato slices and In-N-Out’s signature spread sauce. If you want to, you can also add fresh onions or grilled onions to your order.
Order it without the bun and get it protein style to keep it low carb and keto. Just as the 3×3, both of these keto burgers will keep you full for a long long time, due to the amount of protein they have.
Nutrition info: 900 calories; 67g fat; 63g protein; 11g total carbs; 8g net carbs
Create your own In-N-Out Burger
What’s awesome about the low carb experience at In-N-Out Burger is that you can customize your burger and literally come out of there with whatever combination you want. Not a lot of fast food restaurants have this option, so we’re giving In-N-Out major bonus points.
Want a lettuce wrapped, protein style burger? Not an issue. Want a double double protein style burger? Not a problem either. Need to add mustard? Whatever you’re craving, you can make up your own burger.
- Beef burger (1 patty): 100 calories; 6g fat; 10g protein; 0g total carbs; 0g net carbs
- American cheese (1 slice): 90 calories; 8g fat; 5g protein; 0g total carbs; 0g net carbs
- Leaf lettuce (2 oz): 9 calories; 0g fat; 1g protein; 2g total carbs; 1g net carbs
- Tomato (1 slice): 11 calories; 0g fat; 1g protein; 2g total carbs; 1g net carbs
- Onions (1 oz): 11 calories; 0g fat; 0g protein; 2g total carbs; 1g net carbs
- Mustard (1 tbsp): 10 calories; 1g fat; 1g protein; 1g total carbs; 0g net carbs
- Spread (1 packet): 110 calories; 11g fat; 6g protein; 4g total carbs; 3g net carbs
While we calculated macros for you for each burger, you can check out the Nutrition Info page on their website.
Is diet coke ok on keto?
I am not a part of the keto police group, but there are far better choices than soda on keto. Yes, if you’re craving it every once in a while then go for it. But point blank, diet soda is bad for you and that’s a fact.
Instead, grab a bottle of water or unsweetened tea. Your health will thank you.
What fast food to avoid at In-N-Out Burger?
Aside from so many keto friendly options, In-N-Out Burger also has items on their menu we need to stay away from. Since we need to eat low carb, keto meals, you need to avoid:
- French fries
- Burger buns
- Hot cocoa
- Carbonated drinks filled with sugar
Our final opinion on In-N-Out
Hands down one of the best places to get a burger, low carb and keto. I personally love The Flying Dutchman, it’s simple and to the point plus it keeps me full for a while to hold me over until the next meal. Or whenever I’m there I’ll pick one of their burgers from their menu and get it protein style.
So to sum it up, we definitely recommend In-N-Out.
Megha has always been a passionate cook, but she took this to a new level after starting her keo journey in 2015. She loves creating new recipes and producing educational content for KetoConnect, which she co-founded in 2016 with Matt. Her passion for healthy eating and personal development continues to thrive. She's the proud mom of two awesome kids.