Quick Answer
Yes, In-N-Out’s lettuce wrap is gluten-free. In-N-Out uses lettuce leaves instead of a bun to wrap the burger patties and other fillings, eliminating any exposure to gluten from a traditional burger bun. The lettuce wraps are prepared separately from regular buns to avoid cross-contamination. As long as you avoid sauce options containing wheat, an In-N-Out lettuce wrap should be safe for those with celiac disease or gluten sensitivity.
Ingredients in In-N-Out’s Lettuce Wrap
The main ingredients in an In-N-Out lettuce wrap are:
- Lettuce leaves (iceberg or leaf lettuce)
- Hamburger patty
- Tomato slices
- Spread (mustard or ketchup)
- Onions
- Pickle slices
None of these core ingredients contain gluten. The lettuce leaves completely replace the burger bun to wrap the sandwich fillings.
The patties are made of 100% pure beef, the tomatoes and onion are fresh produce, and the mustard and ketchup are gluten-free as long as you avoid sauces containing wheat. The pickles may be processed on equipment shared with wheat-based foods, but are still considered gluten-free.
So the lettuce wrap itself is gluten-free. However, you do need to avoid sauces or extra toppings that contain gluten.
Sauces and Toppings to Avoid
While the lettuce wrap itself is gluten-free, some sauces and toppings offered at In-N-Out do contain gluten:
- Spread: Special sauce contains wheat
- Cheese: American cheese contains enzymes derived from wheat
- Bun: Protein style burger uses a wheat-based bun
So if you order a lettuce wrap, be sure to avoid the special sauce and American cheese. Stick to ketchup and mustard for your spreads. And do not order your lettuce wrap “protein style”, which replaces the lettuce with a wheat-based bun.
As long as you avoid those options and stick to the plain lettuce wrap with ketchup or mustard, you can feel comfortable that your In-N-Out sandwich should be gluten-free.
Lettuce Wrap Preparation Process
In-N-Out prepares their lettuce wraps separately from buns to avoid cross-contamination with gluten:
- Employees change gloves before preparing lettuce wraps.
- Lettuce leaves are stored separately from burger buns.
- Lettuce wraps are assembled on a separate clean surface away from buns.
- The vegetable prep station is thoroughly cleaned before lettuce wrap preparation.
Following these steps minimizes the risk of gluten exposure during the lettuce wrap making process.
In-N-Out’s Allergen Information
On their website allergen menu, In-N-Out officially states that a hamburger or cheeseburger lettuce wrap is gluten-free and wheat-free:
“Hamburger patties and cheeseburger patties are gluten-free. Lettuce wrap burgers are gluten-free and wheat-free.”
They do note that the special sauce and American cheese both contain wheat.
So according to In-N-Out themselves, as long as you avoid those items, the lettuce wrap sandwich itself should be safe for gluten-free and wheat-free diets.
Celiac Experiences with In-N-Out Lettuce Wraps
People with celiac disease and gluten sensitivity have shared positive experiences eating lettuce wrap burgers from In-N-Out:
- “I’ve eaten their lettuce wrapped burgers many times with no issues.”
- “Never had any problems when I avoid the special sauce and cheese.”
- “It’s my go-to fast food option when I’m traveling and need something quick.”
- “I feel comfortable with their lettuce wrap preparation process.”
These real-world experiences back up that a plain In-N-Out lettuce wrap, when avoiding wheat-based sauces or cheese, provides a safe gluten-free meal.
Precautions When Ordering
While an In-N-Out lettuce wrap is designed to be gluten-free, you can take some extra precautions when ordering to minimize any risk of cross-contamination:
- Request newly gloved hands to prepare your lettuce wrap.
- Ask for lettuce leaves from an unopened package.
- Confirm your order is lettuce wrap, no bun or cheese.
- Watch your order being prepared if possible.
Taking these steps provides extra assurance your lettuce wrap remains 100% gluten-free.
Other Gluten-Free Options at In-N-Out
In addition to lettuce wrap burgers, other gluten-free menu items at In-N-Out include:
- Protein style burger – comes wrapped in lettuce instead of a bun
- Flying Dutchman – burger patties and cheese, no bun or sauces
- Burgers or sandwiches as lettuce wraps
- French fries
- Milkshakes – many flavors are gluten-free, but some contain cookie pieces
Just remember to double check sauces and toppings when customizing your order. Stick to plain ketchup, mustard, onions, pickles, and tomatoes to stay gluten-free.
Is In-N-Out Lettuce Wrap Dairy-Free?
No, In-N-Out’s lettuce wrap contains cheese and spread options which are not dairy-free:
- Cheeseburger comes with American cheese by default (contains milk)
- Special sauce contains soybean oil and egg yolks
- Ketchup and mustard may contain vinegar or seasonings not dairy-free
To make a dairy-free In-N-Out lettuce wrap:
- Order a hamburger lettuce wrap
- Hold the cheese
- Use only ketchup and mustard for spread
This modified plain hamburger lettuce wrap would meet dairy-free dietary needs. But the standard cheeseburger lettuce wrap is not dairy-free.
Is In-N-Out Lettuce Wrap Keto-Friendly?
Yes, an In-N-Out lettuce wrap can fit into a keto diet when customized:
- Order a Flying Dutchman (patties and cheese only)
- Have it lettuce-wrapped
- Add mustard and ketchup for sauce
- Include onion, pickles, tomatoes as desired
This simple lettuce-wrapped cheeseburger contains under 5g net carbs, making it keto-friendly. Avoid the special sauce, which has added sugar.
Is In-N-Out Lettuce Wrap Paleo?
An In-N-Out lettuce wrap is not fully Paleo due to certain ingredients:
- Cheese is not allowed on Paleo
- Ketchup and mustard contain non-Paleo ingredients
- Pickles are not Paleo-compliant
To make your lettuce wrap Paleo:
- Order a hamburger lettuce wrap
- Hold the cheese
- Use only onion, tomato, and lettuce
- Skip the spreads
This plain hamburger lettuce wrap comes closest to meeting Paleo guidelines at In-N-Out.
Is In-N-Out Lettuce Wrap Whole30 Compliant?
No, In-N-Out’s standard lettuce wrap is not Whole30 compliant due to some ingredients:
- Cheese is not allowed on Whole30
- Ketchup contains sugar
- Mustard contains vinegar and spices that may not be compliant
To make your In-N-Out lettuce wrap Whole30:
- Order a hamburger lettuce wrap
- Hold the cheese
- Use only onion, tomato, lettuce
- Skip the sauces
This modified hamburger lettuce wrap comes closest to meeting Whole30 guidelines when dining at In-N-Out.
Low Carb Lettuce Wrap Options
To make your In-N-Out lettuce wrap low in carbs:
- Order a Flying Dutchman lettuce wrap
- Swap ketchup for mustard
- Add onion and tomato
- Avoid fries on the side
This simple lettuce wrap has under 5g net carbs, coming just from the onions and tomato. A great low carb choice.
Lettuce Wrap Recommendations
Based on nutrition needs, here are some recommended ways to order an In-N-Out lettuce wrap:
| Diet | Recommendation |
|---|---|
| Gluten-free | Hamburger or cheeseburger lettuce wrap with mustard, ketchup, onion, tomato, pickles |
| Dairy-free | Hamburger lettuce wrap with mustard, ketchup, onion, tomato |
| Keto | Flying Dutchman lettuce wrap with mustard, onion, tomato, pickles |
| Paleo | Hamburger lettuce wrap with onion, tomato, lettuce only |
| Whole30 | Hamburger lettuce wrap with onion, tomato, lettuce only |
| Low carb | Flying Dutchman lettuce wrap with mustard, onion, tomato |
Lettuce Wrap Nutrition Facts
The nutrition facts for an In-N-Out hamburger lettuce wrap are (without spreads, toppings, or cheese):
| Calories | Fat | Carbs | Protein |
|---|---|---|---|
| 220 | 12g | 4g | 24g |
For a cheeseburger lettuce wrap the calories increase to 310 to account for the added cheese.
As you can see, without the bun the lettuce wrap is low in carbs and high in protein. The vegetable toppings also add fiber, vitamins, and minerals.
Where to Order an In-N-Out Lettuce Wrap
In-N-Out has over 350 locations, primarily on the west coast and in the southwestern states. You can find your nearest In-N-Out location on their store locator page.
Some locations where you can order an In-N-Out lettuce wrap include:
- California (over 250 locations)
- Nevada
- Arizona
- Utah
- Texas
- Oregon
- Colorado
In-N-Out also has a mobile app you can use to order ahead for takeout or pickup. Just customize your burger or sandwich into a lettuce wrap when placing your order.
Ordering Tips
To get the best gluten and allergen-free experience when ordering an In-N-Out lettuce wrap:
- Double check no bun or cheese is added
- Stick to mustard, ketchup, onion, tomato for toppings
- Ask for fresh lettuce, newly gloved hands
- Say you have an allergy to be extra careful
- Avoid fries or shakes with allergens
With proper customization and precautions, you can enjoy lettuce wrap burgers from In-N-Out on a gluten-free, dairy-free, or other special diet. Just know what to order and what to avoid.
Conclusion
In-N-Out’s lettuce wrap option allows you to enjoy their burgers without exposure to a gluten-containing bun. As long as you customize your toppings and sauces to avoid cheese and wheat-based spreads, the lettuce wrap itself should be gluten-free and safe for those with celiac disease or gluten intolerance. While not every menu item meets special dietary needs, In-N-Out provides flexible customization so you can eat gluten and allergen-free. Just double check your order and condiment choices when ordering a lettuce wrap to ensure it aligns with your particular food sensitivities or diet. With some simple modifications, you can enjoy tasty lettuce wrapped burgers from In-N-Out while sticking to your nutritional needs.
