Keto at In-N-Out Burger (Meal Ideas + Nutrition)

Ordering Keto at In-N-Out Burger doesn't have to be difficult! This is everything you need to know.

In-N-Out specializes in quick and tasty burgers, customized with all your favorite toppings.

This fast food joint is also known for their secret menu that can make ordering super fun.

We'll be sticking to strictly burgers, but keep reading so you know how to order!

Overview

• AVOID: french fries, buns, milkshakes. I know they're good, but they are loaded with carbs!
• All burgers can be served without a bun or in a lettuce wrap.
• Easily cut some excess carbs by removing any or all of the onions, lettuce and tomato.
• The spread that is used on the burgers is super delicious, but it still has quite a few carbs per serving.
• Looking for other low carb fast food options? Be sure to check out my guides for McDonald's, Wendy's and Five Guys!

Protein style burgers

When ordering your burger "protein style," you can expect to receive it without the bun and in a lettuce wrap. This make it super easy to order for those of us following a ketogenic diet.

Animal style

Ordering an "animal style" burger will get you lettuce, tomato and a mustard-cooked beef patty. You also get the option to add pickle, extra spread or grilled onions.

Many swear by this combination and claim that it's the only way to truly order a burger at In-N-Out!

It does come with some additional carbs, so be careful if you're following a Keto diet.

Aye, the Flying Dutchman

While not officially listed on the secret menu, the Flying Dutchman is another fan favorite. By default, this is just two freshly grilled patties with two slices of American cheese in between.

From there, you can then order additional toppings if desired such as onions, lettuce or mustard.

The Flying Dutchman is a great Keto-friendly option that has 0g carbs.

3x3, and 4x4

One thing unique to In-N-Out is having the ability to order cheeseburgers with varying patties very easily.

Each number in the formula represents the amount of beef patties and slices of cheese.

• a 3x3 has 3 patties with 3 slices of cheese
• a 4x4 has 4 patties with 4 slices of cheese

Photo with permission from (@lifestew_keto)

Burgers

By default, each burger comes with your choice of onion, tomato, lettuce, and spread.

Conveniently, all regular menu burgers that come with onion are 8g net carbs!

• Flying Dutchman (380 calories, 28g fat, 0g carbs, 30g protein)
• Hamburger with onion, protein style (240 calories, 17g fat, 11g carbs, 3g fiber, 13g protein) 8g net
• Cheeseburger with onion, protein style (330 calories, 25g fat, 11g carbs, 3g fiber, 18g protein) 8g net
• Double-Double with onion, protein style (520 calories, 39g fat, 11g carbs, 3g fiber, 33g protein) 8g net
• Double-Double, protein style (509 calories, 39g fat, 9g carbs, 2g fiber, 33g protein)
• 3x3 with onion, protein style (710 calories, 53g fat, 11g carbs, 3g fiber, 48g protein) 8g net
• 4x4 with onion, protein style (900 calories, 67g fat, 11g carbs, 3g fiber, 63g protein) 8g net

Photo with permission from (@lifestew_keto)

Individual items

• Burger, 1 patty (100 calories, 6g fat, 0g carbs, 10g protein)
• American cheese, 1 slice (90 calories, 8g fat, 0g carbs, 5g protein)
• Mustard, 1 tbsp (10 calories, 1g fat, 0g carbs, 1g protein)
• Tomato, 1 slice (11 calories, 0g fat, 2g carbs, 1g fiber, 1g protein) 1g net
• Leaf lettuce, 2 oz (9 calories, 0g fat, 2g carbs, 1g fiber, 1g protein) 1g net
• Onions, 1 oz (11 calories, 0g fat, 2g carbs, 1g fiber, 0g protein) 1g net
• Spread, 1 packet (110 calories, 11g fat, 4g carbs, 6g protein)

Beverages

• Diet Coke (0 calories, 0g fat, 0g carbs, 0g protein)
• Bottled water

What do you order from In-N-Out Burger?