Low-FODMAP at In-N-Out
The simple menu makes this an easy one. 'Protein Style' is the built-in lettuce wrap, the fries are just potato and oil, and the only real FODMAP trap on a burger is the spread — which contains relish and onion. Say 'no spread, no onion' and you're set.
In-N-Out order card
phasediet.com/eating-out/in-n-out✓ Order
- Protein Style burger (lettuce wrap)
- Fries (order well-done if you like)
- Plain patty and cheese
~ Ask for a change
- The bun
- Spread and onion
✗ Skip
- Buns
- Onions, raw or grilled ('Animal Style')
- The spread
- Shakes
Say this
- “Double-Double, Protein Style, no onion, no spread — ketchup and mustard instead.”
- “Fries well-done, please.”
Checked July 2026 — menus and recipes change, so confirm with staff. From phasediet.com/eating-out/in-n-out
What to order
These are the dependable low-FODMAP picks — and why each one is a safe bet.
Protein Style burger (lettuce wrap)
Patty, cheese, lettuce and tomato — no wheat bun.
Fries (order well-done if you like)
Fresh potato and oil — low-FODMAP.
Plain patty and cheese
Fresh beef and a low-lactose cheese.
What to ask the kitchen to change
These can work — with one question or one small adjustment. Here’s exactly what to ask.
The bun
Order 'Protein Style' for a lettuce wrap instead of the wheat bun.
Spread and onion
Ask for no spread (it has relish and onion) and no onions; ketchup and mustard are fine instead.
What to skip
Not forever — most of these come back during reintroduction. During elimination, they’re the reliable triggers to leave off.
Buns
Wheat.
Onions, raw or grilled ('Animal Style')
Onion.
The spread
The relish in it contains onion.
Shakes
Lactose.
The exact words to say
Specific beats vague every time. Most staff won’t know what “low FODMAP” means, but they can absolutely answer “is there onion or garlic in that?”
“Double-Double, Protein Style, no onion, no spread — ketchup and mustard instead.”
“Fries well-done, please.”
Good to know
- →'Protein Style' is the built-in lettuce-wrap order — no wheat.
- →Say 'no spread, no onion' — the spread is the only real FODMAP trap on a burger.
- →Fries are just potato and oil; the shake is the lactose hit to skip.
More chain guides
Or browse all eating-out guides.
This guide is for general information only and is not medical advice. Menus, recipes, and kitchen practices change and vary by location, and FODMAP tolerances differ from person to person — always confirm with staff and go by your own experience. New to the diet? Start with our guide to the low-FODMAP diet.