Is the Flying Dutchman from In-N-Out keto friendly?

October 11, 2025 •

4 min read

The ketogenic diet, which requires a daily carb limit often between 20 and 50 grams, makes careful fast-food choices essential. A popular hack on the In-N-Out secret menu, the Flying Dutchman, has caught the attention of many keto dieters, who wonder if this bunless, meat-and-cheese creation fits their low-carb lifestyle.

Quick Summary

The In-N-Out Flying Dutchman is generally considered keto-friendly due to its simple, bunless construction. Its core ingredients are low-carb, but adding high-sugar sauces like the Animal Style spread can compromise its suitability for the ketogenic diet.

Key Points

Low-Carb Base: The In-N-Out Flying Dutchman consists of two beef patties and two slices of cheese with no bun, making it a very low-carb option.
Watch the Spread: The popular Animal Style variation includes a sugary spread that adds unwanted carbohydrates and should be avoided for strict keto.
Customize Safely: To stay keto, request mustard instead of spread and add keto-friendly toppings like pickles and raw onions.
Flying Dutchman vs. Protein Style: While the Flying Dutchman is the lowest-carb, the Protein Style offers a similar low-carb option with a lettuce wrap, providing a less messy alternative.
Minimal Carbs: The basic Flying Dutchman has only about 2 grams of net carbs, making it a safe choice for those aiming for 20-50g of carbs per day.
High-Fat and Protein: This meal is high in fat (approx. 30g) and protein (approx. 30g), which is ideal for fueling the body on a ketogenic diet.

What is the In-N-Out Flying Dutchman?

For those unfamiliar with In-N-Out's "secret menu," the Flying Dutchman is a simple but decadent creation. It consists of two slices of American cheese, melted in between two 100% beef patties, with no bun or vegetables. The result is a high-fat, high-protein meal that is extremely low in carbohydrates. It is served in a small paper tray, often with a fork, to make it easier to eat. This simplicity is precisely what makes it an attractive option for people on a ketogenic diet.

The Flying Dutchman's Nutritional Breakdown

Based on various nutritional data sources, a basic Flying Dutchman without any added toppings or sauces contains minimal carbs.

Calories: Approximately 380 calories.
Fat: Around 30 grams.
Protein: About 30 grams.
Carbohydrates: Roughly 2 grams.

Since most ketogenic diets require keeping net carbs under 50 grams per day, and often closer to 20-25 grams, the standard Flying Dutchman falls comfortably within these limits. The two grams of carbohydrates come almost entirely from the cheese slices, which contain a small amount of lactose.

Potential Pitfalls for the Keto Dieter

While the base Flying Dutchman is a solid keto choice, customizations can quickly turn it into a carb-heavy meal. The main thing to watch out for is the addition of the sugary burger spread, especially when ordering it "Animal Style".

Animal Style: Ordering your Flying Dutchman "Animal Style" adds In-N-Out's signature Thousand Island-style spread and caramelized grilled onions. The spread contains sugar and adds approximately 2g of net carbs per packet, plus more fat and calories. While a small amount of grilled onions might be acceptable for some, they also contribute additional carbs from their natural sugars. For strict keto, it's best to avoid the spread and ask for raw onions if desired.
Sauces: Other condiments can also add hidden carbs. Ketchup, for example, is high in sugar. Stick to zero-carb condiments like mustard to be safe.
Side Orders: Adding a side of french fries or a milkshake, while delicious, is strictly off-limits for a standard keto diet due to the high carbohydrate content.

Flying Dutchman vs. Protein Style

The Protein Style burger is another popular In-N-Out low-carb option, which replaces the bun with a large lettuce wrap. Here's how it compares to the Flying Dutchman:

Flying Dutchman: Offers a purer meat and cheese experience with minimal carbs. It is messier to eat without the lettuce wrap acting as a barrier.
Protein Style: Provides a more traditional burger experience with lettuce and tomato, but can contain more carbs if the spread is included. A Protein Style Double-Double has approximately 12g of carbs, compared to the Flying Dutchman's 2g. However, if you order a Protein Style without the spread, it is also a very low-carb choice.

Tips for a Keto-Friendly In-N-Out Order

To ensure your meal stays keto, follow these guidelines:

Order the Flying Dutchman plain: This is the safest, lowest-carb option. It comes with just the meat patties and cheese.
Customize with caution: Add toppings like pickles, raw onions, or mustard, all of which are very low in carbs. Avoid the ketchup and the sugary spread.
Say "no spread": If you order a Protein Style, always specify "no spread" to eliminate the hidden sugar.
Mind the "Animal Style" modification: The classic Animal Style toppings are a significant source of carbs. Order with just mustard and raw or grilled onions if you want extra flavor.
Double-check: Don't be afraid to double-check your order with the cashier, especially regarding the spread. In-N-Out's accommodating service makes this easy.

Comparison of In-N-Out Low-Carb Options


Item	Key Ingredients	Carbs (Approx.)	Keto-Friendliness	Notes
Flying Dutchman	2 beef patties, 2 cheese slices	~2g	Excellent	Simplest, purest low-carb option.
Protein Style Double-Double (No Spread)	2 beef patties, 2 cheese slices, lettuce, tomato, raw onion, mustard	~6g	Excellent	More toppings and a lettuce wrap make it less messy.
Protein Style Double-Double (with Spread)	2 beef patties, 2 cheese slices, lettuce, tomato, raw onion, spread	~12g	Moderate	Higher carb count due to the sugary spread.
Animal Style Flying Dutchman	2 beef patties, 2 cheese slices, grilled onion, spread	~4g+	Moderate	Spread and grilled onions add extra carbs. Best avoided for strict keto.

Conclusion

The In-N-Out Flying Dutchman is an excellent keto-friendly fast-food choice in its most basic form. Its core of meat and cheese aligns perfectly with a low-carb, high-fat diet, offering a satisfying and delicious meal with minimal carbohydrates. The key to keeping it keto is to be vigilant about added ingredients, particularly the sugary spread used in Animal Style burgers. By ordering the standard Flying Dutchman or a Protein Style burger without the spread, you can easily enjoy In-N-Out while staying on track with your ketogenic diet goals.

Frequently Asked Questions

A standard Flying Dutchman, which includes just two beef patties and two slices of American cheese, contains approximately 2 grams of carbohydrates.

Yes, the American cheese on the Flying Dutchman contains very few carbs (lactose), typically adding only about 1-2 grams to the total carb count, which is acceptable on a ketogenic diet.

Grilled onions contain natural sugars, so they will add a small number of carbs. However, for most keto diets, a modest amount of grilled onion is acceptable. Be sure to avoid the sugary spread that typically comes with 'Animal Style'.

A Flying Dutchman is simply two meat patties with cheese in between, with no bun or lettuce. A Protein Style burger replaces the bun with a large lettuce wrap and can include other toppings like tomato and spread. The Flying Dutchman is the purer low-carb option, while the Protein Style offers more vegetable toppings and a less messy eating experience.

No, the In-N-Out spread contains sugar and should be avoided on a strict keto diet. Always specify "no spread" when ordering to keep your meal as low-carb as possible.

Order the "Flying Dutchman," and if you want additional toppings, ask for mustard, raw onions, and pickles. Avoid the spread and ketchup to ensure it remains a keto-friendly meal.

For keto, you should avoid the french fries and milkshakes due to their high carb content. The Flying Dutchman is typically a filling meal on its own, but you can opt for water, unsweetened iced tea, or Diet Coke as a beverage.