Learn how to order Low Carb In-N-Out Protein Style burgers like an expert.
See real-life photos of my actual low carb In-N-Out orders, including their off menu Quad Quad and Triple Triple low carb burgers. We even talk about the in and out secret menu. So let’s get started.
Before I get to my recommendations, I want to let you know that it’s worth the experience to visit a new In-N-Out restaurant and I wasn’t incentivized to write that. The interior is impeccably clean, the employees wear vintage all-white uniforms, and the cashiers do their best to be cheery, helpful and attentive.
The menu is also impressively simple: burgers, fries, drinks and shakes.
Here are your low carb/keto options
It’s even simpler for low carb dieters. We only care about the burgers. Let’s see which ones are best.
1. The 4×4 Protein Style (No Bun)
Comes with four small beef patties, four slices of American cheese, two slices of tomato, hand-leafed lettuce, their special spread (like Thousand Island dressing w/ relish), and your option on onions. This isn’t listed on their menu, but it is listed on their secret menu. It’s also known as the “Quad Quad Protein Style” burger. I requested this with “no bun” and bed of lettuce instead of fully lettuce wrapped. Boom! You have your first low carb In N Out Protein Style burger.
- Price: $6.30
- Macros: 900 calories, 8 net carbs, and 63g protein.
I love all the cheese they put on this burger. It’s what sets it apart.
You can cut out most of the carbs on the In N Out Protein Style Burgers by nixing the tomatoes and the spread.
2. The 3×3 Protein Style Burger (No Bun)
Another secret menu item. This Low Carb In-N-Out Protein Style option comes with three small beef patties, three slices of American cheese, two slices of tomato, hand-leafed lettuce, spread, and your option on onions. Same as the 4×4, just one less patty and one less slice of cheese. I requested this with “no bun” but not lettuce wrapped. This is also known as the Triple Triple Burger.
- Price: $5.10
- Macros: 710 calories, 8g net carbs, and 48g protein.
3. Double Double Protein Style (Lettuce Wrapped)
Ask for “Protein Style” at In-N-Out Burger and they’ll replace the bun with a lettuce wrap. The Double Double comes with two small beef patties, two slices of American cheese, two slices of tomato, spread, and your option on onions.
- Price: $3.90
- Macros: 520 calories, 8g net carbs, and 33g protein.
This ranks 3rd on my list because I prefer my bunless burgers to sit atop lettuce rather than inside it, but I do appreciate that In-N-Out has a standard lettuce wrap option.
4. Cheeseburger “Protein Style” (Lettuce Wrapped)
If I need a quick snack rather than a meal, I might opt for this single patty cheeseburger otherwise it’s too small to be a staple in my low carb diet. Comes with a small beef patty, a slice of American cheese, two slices of tomato, spread, and your option on onions.
- Price: $2.70
- Macros: 330 calories , 8g net carbs, 18g protein.
5. Hamburger “Animal Style” (No Bun)
This is another secret menu order. According to the restaurant manager, the In N Out Burger animal style means they fry the burger in mustard, then add pickles, extra spread, and grilled onions. I’m not sure why they call it “animal style” but this was a good-tasting twist on a traditional burger. I especially liked the grilled onions on top. The only problem is that the grilled onions and extra spread add about 3g net carbs.
- Price: $2.40
- Estimated Macros: 260 calories, 11g net carbs, and 14g protein.
In And Out Secret Menu
Welcome to my favorite selection on the not so secret, secret menu at In and Out. If you’ve heard about this menu and wondered what’s on it… let’s talk about my favorite choice.
The Flying Dutchman
While Thrillist doesn’t actually think people order this of the secret menu, they have not met Mr Skinny Pants! This is just 2 patties with melted cheese in between. No bun, no sauce and no messing around with this one! Many ‘not so’ secret menu items they actually have a cash register button. I can’t confirm that for the flying dutchman. Anyone know for sure? Shoot me a comment if you do.
- Price: $3.90
- Estimated Macros: 440 calories, 6g net carbs, and 22g protein.
My takeaway from this order was that the best Protein Style Burger order at In-N-Out is a multi-patty cheeseburger with mustard, 1 slice of tomato (there’s normally 2), easy on the spread, and grilled onions on top. The difficulty with this order is that you can’t precisely calculate the macros because In-N-Out does not publish macros for individual ingredients. My best estimate for this custom burger is 6g net carbs.
This video talks about the Flying Dutchman and how to order it. It’s pretty fun!
Low Carb In-N-Out Menu Notes
They don’t have mayo at In-N-Out, only mustard, ketchup, and their special spread.
A manager told me the spread is a mix of Thousand Island dressing, mayo, and relish. In-N-Out burger does not publish nutrition facts for the spread nor does the customer service team have it available when you call in as I tried to do.
My best guess for the In N Out spread nutritional values for 1 serving are 40 calories, 4g net carbs, and 1g protein.
I got this by looking by doing some reverse engineering of their online nutrition menu.
I also sent a note to In-N-Out headquarters to see if they would send me the nutritional info directly. Their first reply was unhelpful so I followed up. I’ll update this post if they reply.
What To Avoid
Just in case you’re new to low carb eating, you can’t have any of the buns, fries, or shakes at In-N-Out.
When eating a Low Carb In-N-Out Protein Style burger, I’d also stay away from the ketchup. They don’t publish the exact macros but for it, but some back of the envelope calculations suggest it has about 4g net carbs per serving. That means anytime you add ketchup to your In-N-Out burger, you’re potentially adding 4g net carbs to it.
Root beer floats are amazing but also a no no. Grilled cheese or cheese fry’s also should be saved only for your cheat days.
I rate In-N-Out as low carb friendly. You can order their burgers without a bun and get them lettuce-wrapped if that appeals to you.
- Low carb friendly – Yes.
- Low carb entrees on menu – Yes. “Protein Style” lettuce wrapped hamburgers.
- Satiety of low carb entrees – Above average.
- Taste of low carb entrees – Above average.
- Price / value of low carb entrees – Well above average.
- Ordering experience – Well above average. I got manager-level attention and service on my visit. Restaurant was immaculate. All employees seemed friendly.
My next low carb fast food guide should be out soon. Subscribe here to get it:
I’ll report back with final results for how this fast food experiment affects my health, well-being, and bank account. And you’ll get some simple low carb recipes and other tips from me for all the times you’re not eating in a fast food joint :).