What is the Flying Dutchman?
For those unfamiliar with In-N-Out's storied 'secret menu,' the Flying Dutchman is a simple but effective meal. It consists of just two beef patties and two slices of American cheese melted in between. Unlike a traditional burger, there is no bun, no lettuce, and no other toppings unless you request them. This simple composition is the key to its keto-friendliness, as it removes the primary source of carbohydrates found in a standard burger: the bun. A standard Flying Dutchman without any added condiments or vegetables has a very low net carb count, making it a great option for a high-fat, moderate-protein meal on the go.
The Keto Breakdown: Ingredients and Macros
To truly understand why the Flying Dutchman is a good keto choice, it's helpful to look at its core components. The beef patties and American cheese are the only ingredients in the base version. A single serving of a Flying Dutchman contains approximately 380 calories, with 28g of fat, 30g of protein, and only about 2g of net carbs, which primarily come from the cheese.
- Beef Patties: 100% pure beef, no fillers. A fantastic source of protein and fat with essentially zero carbs.
- American Cheese: While highly processed cheeses like American singles are sometimes warned against on strict keto plans, In-N-Out's version contains minimal carbs. The 2g of net carbs listed for the entire Flying Dutchman comes from the two slices of cheese. For most keto dieters, this is a negligible amount that won't disrupt ketosis.
Customizing Your Keto Flying Dutchman
While the basic Flying Dutchman is solid for keto, you can elevate it with specific customizations. Be cautious, as not all 'secret menu' variations are created equal when it comes to carbs. For example, opting for 'Animal Style' is a trap due to the sugary spread, unless specified otherwise.
Keto-Friendly Modifications:
- Grilled Onions: Adding grilled onions can enhance flavor for a small carbohydrate increase. A small amount of grilled onion is unlikely to knock you out of ketosis.
- Mustard Fried: Requesting your patties to be 'mustard fried' is a popular and keto-safe way to add flavor without carbs. This involves mustard being added to the patties while they are on the grill.
- Extra Patties: For a bigger, higher-protein, and higher-fat meal, you can ask for more patties and cheese to create a 3x3 or 4x4 Flying Dutchman.
What to Avoid:
- The Spread: The classic In-N-Out spread is a Thousand Island-style sauce containing sugar. A standard serving can add a few grams of carbs, so it's best to request 'no spread'.
- Animal Style (without modification): A standard 'Animal Style' order includes the sugary spread. Always specify 'Animal Style, no spread' to keep it keto.
Comparison: Flying Dutchman vs. Protein Style
For keto dieters at In-N-Out, the two main options are the Flying Dutchman and the 'Protein Style' burger. The right choice depends on your preference for texture and toppings.
| Feature | Flying Dutchman | Protein Style Burger |
|---|---|---|
| Core Ingredients | 2 Beef Patties, 2 Cheese Slices | 2 Beef Patties, 2 Cheese Slices, Lettuce, Tomato, Onions, Spread (unless omitted) |
| Carb Source | Minimal carbs from cheese. | Primarily from spread and a small amount from vegetables. |
| Holding Method | The cheese holds the patties together. | Wrapped in iceberg lettuce instead of a bun. |
| Best for | A minimalist, high-fat, protein-dense meal. | A more traditional burger experience with fresh veggies and a 'wrap.' |
| Customization | Excellent for pure meat-and-cheese focus. | Requires specific ordering ('no spread') to be fully keto. |
For a no-fuss, lowest-carb option, the Flying Dutchman is the clear winner. If you miss the texture of a traditional burger and crave veggies, a custom 'Protein Style' order is a great alternative.
Other Considerations for Keto at In-N-Out
While the Flying Dutchman is a star, keeping a few other tips in mind will ensure your In-N-Out trip stays on track:
- Stay Hydrated: Order water or unsweetened iced tea instead of soda or shakes.
- Watch the Onions: A small amount of grilled onions is fine, but if you order the onion-wrapped version, note that the increased amount will raise the overall carb count slightly.
- Beware of Hidden Carbs: The spread is the main culprit, but be mindful of any other additions. Simple mustard is a safe condiment choice.
Conclusion: The Final Verdict
Yes, the standard In-N-Out Flying Dutchman is absolutely keto-friendly. Its simple construction of two beef patties and two cheese slices keeps carbohydrates to a minimum while providing a solid dose of fat and protein. The key to maintaining a keto-compliant meal is to be specific with your order, explicitly requesting no spread and choosing optional, low-carb toppings like mustard or grilled onions carefully. For a straightforward, bunless fast-food option, the Flying Dutchman is one of the best keto hacks available. For more insights on eating out while on keto, check out this Hip2Keto dining guide.
