You know that feeling when you really want a burger, but you also want to be able to bend over later without hearing your waistband whisper, “How dare you”? Yeah. Same.

That’s where In-N-Out Protein Style comes in: they swap the bun for a big ol’ lettuce wrap, and suddenly you’re living your fast food life with way fewer carbs. It’s not a “sad diet burger,” either. It’s still the same juicy, cheesy situation—just… less bread based chaos.

And because In-N-Out has been doing this forever (like, since the 1960s), ordering it doesn’t make you “high maintenance.” It makes you someone who knows what they want. Which is honestly a flex.

Tiny catchphrase I live by: The bun is the carb boss fight. Everything else is side quests.

Okay, but how many carbs are we actually talking?

Swapping the bun for lettuce is the big win. Like “delete 28 grams of carbs” kind of win.

Here’s the not too fussy math (numbers are approximate and can vary a bit because, yes, even burgers have “it depends” energy):

• Regular burger (bun included): ~39g carbs
• Protein Style version: ~11g carbs
• Calories saved: roughly ~150 (mostly from ditching the bun)

So yeah—you’re dropping about 28g carbs just by saying two words: “Protein Style.”

Where do the remaining carbs come from? Mostly:

• spread
• onions (especially grilled)
• tomato

If you want to shave it down more, ask for no spread. (Their spread is delicious and also a sneaky little calorie/carby gremlin—adds about 2-3g carbs and roughly ~80 calories.)

Translation: Lose the bun, keep the fun.

What you can order Protein Style (spoiler: basically everything burger-y)

You can make any standard burger Protein Style:

• Hamburger
• Cheeseburger
• Double-Double

Just say the burger name + “Protein Style” and you’re done. It’s the easiest “custom” order in the history of custom orders.

Secret menu shenanigans (if you’re feeling spicy)

If you want to wander into secret menu land (I support you), these also work:

• 3×3 / 4×4 Protein Style: more patties + more cheese = more protein, same lettuce wrap vibe.
• Flying Dutchman: two patties + two slices of cheese, no bun, no lettuce, no toppings. It’s basically the most low carb thing you can order without licking a salt block. Roughly 2-3g carbs.

One sad truth we must face together: you cannot order fries Protein Style. Lettuce is powerful, but it cannot perform miracles.

Protein Style + Animal Style (aka: maximum flavor mode)

If you’re missing the bun emotionally (valid), Animal Style helps. You get mustard grilled patties, extra spread, grilled onions—the whole “this is why I came here” experience.

Just know: carbs go up a bit in the complete menu nutrition guide because extra spread + grilled onions are delicious and also not made of air.

The lowest carb “normal burger” order

If you want low carb but still want it to feel like a burger:

• Double-Double Protein Style
• no spread
• go raw onion instead of grilled (grilled onion is slightly sweeter = slightly more carbs)
• consider skipping tomato if you’re being extra strict

That usually lands around 7-9g carbs, depending on what you keep.

Does Protein Style work for keto / low carb / gluten free?

“Healthy” is a slippery word. For one person it means “keto,” for another it means “my blood sugar doesn’t do backflips,” and for someone else it means “I didn’t eat a bread brick at lunch and need a nap at 2:00.”

Protein Style is great for a bunch of goals as long as you’re clear on what you’re aiming for.

If you’re doing keto

If you’re staying under 20-25g carbs/day, a Protein Style Double-Double can totally fit, especially if you skip spread (or plan your day around it).

If you want the lowest carb option possible: Flying Dutchman. It’s basically keto’s secret menu classic.

If you’re doing low carb (not keto strict)

If you’re more in the 50-100g/day camp, Protein Style is the easiest swap ever. You can have a burger and still have room for vegetables later without doing mental gymnastics.

If you’re managing blood sugar

The bun is usually the big glucose spike culprit. Pull it out of the equation and you’re left with a much smaller carb load (mostly condiments). Plus, the protein and fat slow things down.

If you need gluten free

Lettuce is obviously gluten free and the patties are generally considered gluten free, and In-N-Out has stated their spread is gluten free—but if you have celiac or need strict avoidance, you already know the deal: cross contact is the real wild card.

Ask about their current allergen info and consider skipping anything you can’t confirm (including spread) if you’re super sensitive.

“Just tell me what to order” cheat sheet

Here. Because sometimes you don’t want an article—you want a script.

• Standard low carb: “Double-Double Protein Style”
• Strict-ish keto: “Double-Double Protein Style, no spread”
• Lowest possible carbs: “Flying Dutchman”
• Maximum flavor: “Double-Double Protein Style, Animal Style”
• Gluten free cautious: “Cheeseburger Protein Style, no spread” (and ask about cross contact)

How to order it without feeling weird about it

I promise: you will not be the first person to say this. You will not be the thousandth. The In-N-Out staff has heard things that would make you clutch your pearls. Your lettuce wrapped burger request is… peaceful.

Here’s the simplest way:

• At the counter/drive thru:

“Double-Double Protein Style.”

(Add: “no spread” if you want.)

• In the app:

Pick your burger → customize → choose Protein Style under bun options.

If you want the full “I know what I’m doing” order, try:

“Double-Double Protein Style, no spread, add chopped chilis.”

Chopped chilis are a tiny life upgrade and I will die on this hill.

How to eat it without wearing it

Protein Style is delicious. It is also… slippery. Lettuce doesn’t lock things in like a bun. Spread turns everything into a joyful little slip n slide.

My best tip: keep it in the wrapper and treat the paper like your burger’s emotional support system. Peel it down as you eat. Don’t freehand it immediately like you’re on a cooking show.

Also: if you’re eating in the car, at your desk, or anywhere you don’t want to explain stains—grab a fork. No shame. Just survival.

Playful warning: if you attempt a no napkin lettuce burger in your lap, your future self will absolutely judge you. Harshly.

My quick FAQ answers (because yes, everyone asks)

Does Protein Style cost extra?

Nope. Same price.

Can any burger go Protein Style?

Pretty much any burger, including secret menu stuff.

Is it “healthier”?

It’s lower carb and lower calorie because the bun’s gone. But it’s not magically low sodium or low fat. It’s a strategic choice, not a halo.

Protein Style vs. Flying Dutchman?

Protein Style = full burger vibe with lettuce wrap.

Flying Dutchman = meat and cheese only (minimal carbs, maximum caveman energy).

The bottom line

If you want In-N-Out but you don’t want the bun turning your day into a carb festival, Protein Style is the move. It keeps the parts you actually came for—the beef, the cheese, the toppings—while ditching the bread that does the most damage (and honestly doesn’t taste like much anyway).

Order it confidently, keep it in the wrapper, and don’t be shocked if you end up liking it more than the original.

Now go order it like you mean it.