Eating keto at popular fast food restaurants can be hit or miss…some places offer a plethora of options to work with or customize, while others have menus that make it pretty difficult to find anything keto-friendly.
Lucky for those on the keto diet who love In-N-Out, this favorite chain is one of the ones that dishes out several keto-friendly items – in fact, most of the menu is up for grabs.
Check out everything on the In-N-Out menu that you can order for a quick meal or bite on the go that’ll help you stick to a keto diet.
Keto food and drink choices on the In-N-Out menu
There’s one key ordering option available at all In-N-Out locations that makes it a very keto-friendly establishment: the ability to order your burger “protein-style”. An option on the “not so secret” menu at In-N-Out, ordering your meal this way essentially means that your burger will come sans bun and wrapped in leafy lettuce instead.
The only other thing you’ll need to forgo is In-N-Out’s signature spread that they include on all their burgers, since condiments in general tend to contain added sugar or processed ingredients that aren’t keto-friendly. But aside from removing the spread, everything else that comes on an In-N-Out burger – onions, lettuce, tomato, cheese – is low-carb and keto-friendly.
That’s because In-N-Out only uses 100% beef burger patties (with no fillers, additives, or preservatives) – and that’s all it offers. Since there aren’t any other types of highly processed meat available, like bacon or breakfast sausage, and since the chain doesn’t offer things like fried chicken on their menu, you’ll find that ground beef, American cheese, and vegetables are essentially the only ingredients used there.
So if you’re on a keto diet, you can basically order any main menu item you’d like – just be sure to order it protein-style and ask for no spread. The only food item you can’t have on the menu? The French Fries, unfortunately.
But there’s one other nugget of good news if you’re eating keto at In-N-Out: the popular chain also has an actual secret menu, and one of the items on it is a keto creation. If you order what’s called the Flying Dutchman at In-N-Out, you’ll receive two burger patties with melted cheese in the middle – a bunless burger that uses burger patties as the bun.
While the milkshakes are unsurprisingly off-limits for a keto diet because they’re so high in sugar, you have a few other options when it comes to beverages, such as coffee, unsweetened tea, and Diet Coke.
Below is the full list of menu options at In-N-Out that qualify as keto-friendly.
| Keto Food Items | Notes |
| Hamburger | Order Protein-Style, no spread |
| Cheeseburger | Order Protein-Style, no spread |
| Double Double | Order Protein-Style, no spread |
| Double Meat | Order Protein-Style, no spread |
| 3×3 | Order Protein-Style, no spread |
| 4×4 | Order Protein-Style, no spread |
| The Flying Dutchman* | |
| Keto Beverages | |
| Coffee | |
| Unsweetened Iced Tea | |
| Diet Coke |
Yes, this is a popular offering at In-N-Out on their “not so secret menu” that the restaurant refers to as “Protein Style”. When you order any burger protein-style, the hamburger bun will be replaced with hand-leafed lettuce.
No, because potatoes are an especially starchy vegetable, most people on the keto diet avoid them. French fries in particular are not considered keto-friendly because they’re deep-fried, often in highly processed or hydrogenated oils.
No, you can assume that the spread that In-N-Out uses as the main condiment on their burgers and animal-style items is not keto-friendly because it contains added sugar and processed ingredients (most likely in the form of ketchup).
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