The Secret to Eating Low Carb and Keto at In-n-Out Burger – 7 Keto-Friendly Options

how to eat low carb keto at In-n-Out Burger

It’s fairly easy to eat low-carb or keto at In-n-Out Burger. The California-based restaurant offers several keto-friendly burger options that come in different ways. You can choose the “animal” style which means no bun and no wrap or protein style. Protein style does not come with a bun but is wrapped in lettuce giving it a “sandwich” feel. Avoiding the bun has never been easier! Whether you choose the animal style or protein style, your burger will taste great and you won’t be bogged down with all of the carbs.

Eating Keto at In-n-Out Burger

in-n-out burger keto low carb

The 3×3 and the 4×4 Burgers

The 3×3 and 4×4 burgers get their name because of the number of patties and slices of cheese each one has. The 3×3 has 3 slices of cheese and 3 burgers while the 4×4 has 4 of each. Ordering both with onion garners each one a total of 11g of carbs (8g net). The 3×3 has approximately 710 calories and the 4×4 has 900 calories. Both have 3 grams of fiber. When it comes to protein, the 3×3 has 48g while the 4×4 has 63g.

These two burger options make it easy to eat keto at In-n-Out Burger.

Hamburger w/Onion (Protein Style)

The hamburger w/onion wrapped in lettuce has 11g of carbs (8g net) and 13g protein. It has 240 calories and 3g of fiber. Adding mustard will not increase the number of carbs. The spread comes with the burger and adds 4g of carbs and 110 calories. This is a basic, single-patty sandwich but can be made into a meal if with the right toppings.

Cheeseburger w/Onion (Protein Style)

The protein style cheeseburger with onions has 330 calories and 11g of carbs (8g net). It also has 18g of protein and 3g of fiber. You have the option to add lettuce, onion, and tomato, but the spread comes standard with the sandwich unless you request that it not be included. The cheeseburger is another basic, single-patty burger with just one slice of cheese.

Double-Double (Protein Style)

My favorite way to eat keto at In-n-Out Burger is ordering their classic Double-Double protein-style. The Double-Double is exactly what it says. Two patties and two cheese slices, You can purchase it with or without a lettuce wrap. 509 calories and 9g carbs when wrapped in lettuce make it an ideal choice for a keto-friendly lunch. It also offers 33g of protein and 2g of fiber. The Double-Double is extremely popular because of how easy it is to eat without a bun. The Double-Double is a basic, no-frills burger that is extremely satisfying. Customize it however you like and you will have a sandwich that will keep you going throughout the day. 

Double-Double w/Onion (Protein Style)

The Double-Double with onion is simple a Double-Double with either fried or fresh onions added to the burger. When wrapped in lettuce for the protein style version, the burger offers 520 calories and 11g carbs (8g carbs). It also has 33g of protein and 39g of fat. This is one of the most popular of all the In and Out Burger options. With double the meat and double the cheese it is just the right size when you are hungry but don’t want to overdo it. 

Meet the Flying Dutchman

The Flying Dutchman is similar to the Double Double but with a slight twist. . The Flying Dutchman is two beef patties with two slices of cheese in between the two patties and without the lettuce. The In-n-out Flying Dutchman nutritionally has 380 calories, 0g carbs, and 30g of protein. You can add a few extras and customize it however you like, although adding onions, tomato, and the sauce will increase your number of overall carbs. It can be purchased either protein or animal style. The Flying Dutchman is great for lunch because it’s the perfect size to give you the energy you need to get through the rest of your day.

Good and Bad Extras

If you want to eat keto at In-n-Out Burger, you have to be careful of the extras since some can have hidden carbs that may knock you out of ketosis.

Good extras include mustard and American cheese. Neither has any carbs or added sugars and will add flavor to any sandwich. Avoiding the bun can be difficult for some, but exchanging it for a lettuce wrap will dramatically reduce your number of carbs and make your burger much easier to handle.

It goes without saying that if you are trying to eat keto at In-n-Out, then fries are on the bad side. Ketchup is something else you will want to avoid due to its high concentration of sugars.

Another menu item to avoid is milkshakes. They have an abundance of sugar and contain a high percentage of carbs.

Choose your low-carb or keto In-n-Out burger and toppings and create a burger you will fall in love with! While most fast-food chains hide the taste of their food with big buns and colorful condiments. In-n-Out Burger relies on the flavor of its burgers to win you over. The In-n-Out Burger options are designed to be healthy and nutritious. They also taste great without all of the carbs most people stack onto their burgers.

Low-carb and keto options are their specialty which make eating keto at In-n-Out very easy.

You can see all the nutrition info for In-n-Out on their website.

Want more info on the ketogenic diet?

Trying to find more info about the ketogenic diet? Read our ketogenic diet tips to maximize weight loss, how to increase ketones quickly and our Glucose-Ketone Index guide.

If you’re thinking about trying intermittent fasting, check out the top intermittent fasting mistakes as well as our Beginners Guide to Intermittent Fasting and our tips on successful intermittent fasting.


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