The In-N-Out Flying Dutchman has captured the attention of health-conscious and keto-following fast-food lovers everywhere. As a secret menu item consisting of two beef patties and two slices of cheese without a bun or traditional fixings, its appeal is clear. But the term 'healthy' is subjective and depends heavily on a person's overall diet and health goals. Below, we'll break down the pros and cons to help you decide if it’s the right fit for your meal plan.
What is in a standard Flying Dutchman?
At its core, the Flying Dutchman is a stripped-down, high-protein, and high-fat option. The basic preparation involves grilling two all-beef patties and sandwiching two slices of American cheese between them. It's a simple, straightforward item for those looking to avoid bread or are on a low-carbohydrate eating plan. For those seeking more flavor without adding significant carbs, adding mustard fried patties and grilled onions are popular customizations.
Nutritional breakdown of the Flying Dutchman
From a macronutrient perspective, the Flying Dutchman is a potent mix of fat and protein. The absence of a bun drastically reduces its carbohydrate count, but this does not make it a low-calorie or low-fat meal. While exact nutritional information can vary slightly, here's a general overview based on available data:
- Calories: ~380 kcal
- Protein: ~30g
- Fat: ~28g
- Carbohydrates: ~2g (net carbs)
- Sodium: ~880mg
This high fat and protein, low-carb profile is exactly why the Flying Dutchman is a favorite among keto dieters. It provides a satisfying, filling meal that fits within strict carbohydrate limits. However, the high sodium and saturated fat content mean it's not a meal you should be having every day if you're watching those metrics for cardiovascular health.
Customizing your Flying Dutchman for health
While the basic Flying Dutchman is a simple affair, many customizations can impact its nutritional profile. Making smart choices can help align the meal more closely with your health goals.
Customization options and their impact
- Mustard Fried: Requesting your patties to be grilled with mustard adds flavor without significant calories or carbs. This is a great way to boost taste while keeping it low-carb.
- Grilled Onions: Adding grilled, caramelized onions will add flavor but also a small number of carbohydrates and calories. The sweetness from the caramelization can be a delicious trade-off.
- Animal Style: This modification adds not only grilled onions but also pickles, mustard, and extra spread. The signature spread, similar to thousand island dressing, is a key consideration. A single packet of spread can add around 80 calories and 9 grams of fat, along with extra carbs, significantly altering the meal's profile. For strict keto diets, the spread should be avoided or used sparingly.
Making healthier choices
For a lower-sodium and lower-fat version, one could order a single patty with cheese or opt for a plain mustard-fried version without the high-sodium spread or extra cheese. The real benefit of the Flying Dutchman is its flexibility as a base for a customizable, low-carb meal.
Flying Dutchman vs. other In-N-Out options
It’s useful to compare the Flying Dutchman to other popular menu items, especially those that are also bun-less, to determine the healthiest choice for you. Here’s a comparison table:
| Feature | Flying Dutchman | Double-Double (Protein Style) | Hamburger (Protein Style) |
|---|---|---|---|
| Calories | ~380 kcal | ~450 kcal | ~270 kcal |
| Net Carbs | ~2g | ~10-12g | ~8g |
| Protein | ~30g | ~30g | ~16g |
| Fat | ~28g | ~32g | ~19g |
| Sodium | ~880mg | ~1380mg | ~800mg |
| Key Differences | Only meat and cheese; bare-bones and lowest carb option. | Adds lettuce, tomato, onions, and spread; higher carbs and sodium. | Single patty with lettuce wrap and veggies; lowest in fat and calories. |
The table clearly illustrates that while the Flying Dutchman is the lowest carb option, the Protein Style Hamburger is the lowest-calorie and lowest-fat choice. The Double-Double Protein Style offers a higher protein count but also comes with significantly more calories and sodium due to the added ingredients and extra patty. For the strictest low-carb approach, the Flying Dutchman is the clear winner, but for a lighter, more balanced meal, the Protein Style Hamburger is superior.
The verdict: Is the Flying Dutchman a healthy option?
Calling the In-N-Out Flying Dutchman 'healthy' is an oversimplification. Its suitability depends on your dietary goals. For those on a keto diet, it is an excellent choice for a quick, satisfying meal that won't disrupt ketosis. For individuals with specific health concerns related to fat or sodium intake, it is a less ideal option due to its relatively high content of both. It is still a highly processed fast-food product, and while it omits the bun, it does not magically transform into a health food.
For a more comprehensive and balanced perspective, consider incorporating fresh vegetables by ordering a Protein Style burger instead, or adding your own fresh toppings if you go with the Flying Dutchman. A balanced diet incorporates fresh whole foods most of the time, so while the Flying Dutchman can be a convenient low-carb meal, it should be treated as an occasional fast-food treat rather than a dietary staple.
For additional nutritional information and official company data, you can reference the In-N-Out Burger nutritional facts PDF.(https://www.in-n-out.com/docs/default-source/downloads/nutrition_info.pdf?sfvrsn=332aab37_31)
Conclusion: Navigating fast food with a plan
The Flying Dutchman from In-N-Out is a unique secret menu item that offers a very low-carb, high-protein option for fast-food diners. It is undeniably healthier than a traditional bun-filled burger for those focused on minimizing carbs, such as keto adherents. However, its high fat and sodium levels mean it should be consumed in moderation and not be a regular part of a heart-healthy diet. Ultimately, the healthiness of this meal is contextual and dependent on your individual dietary needs, the frequency of consumption, and how you choose to customize your order. With a mindful approach, it can certainly fit into a low-carb lifestyle as an occasional treat.
