What is a Flying Dutchman, and is it keto?
The Flying Dutchman is a legendary item on the In-N-Out Burger secret menu, beloved by low-carb dieters for its simplicity. It is nothing more than two slices of American cheese melted between two 100% beef patties, with no bun, condiments, or vegetables. Its basic components make it an excellent fit for the ketogenic diet, which focuses on high fat and moderate protein while restricting carbohydrates.
At its core, a classic Flying Dutchman is highly keto-compliant. With only beef and cheese, the carb count is minimal, primarily coming from the trace carbs in the cheese itself. This makes it a protein- and fat-packed meal that will not interrupt ketosis. The key is to be mindful of how you modify or add to the basic order, as seemingly innocent additions can add unwanted carbs.
Nutritional breakdown of the basic Flying Dutchman
To fully appreciate why this item fits the ketogenic lifestyle, it's helpful to look at the macronutrient profile. The absence of the carb-heavy bun is the primary reason for its low-carb status. A standard Flying Dutchman without additional toppings or sauce contains roughly:
- Calories: 380
- Fat: 28g
- Protein: 30g
- Net Carbs: 2g
This robust nutritional profile demonstrates a high fat-to-carb ratio and substantial protein content, ideal for a keto meal. The numbers can change, however, with different modifications.
Potential pitfalls for keto dieters
While the core Flying Dutchman is safe, a few popular customizations can significantly increase the carb count, knocking you out of ketosis. Awareness is the best defense.
- Animal Style: Ordering it "Animal Style" adds In-N-Out's signature Thousand Island-style spread and grilled onions. The spread is sugar-based and high in carbs, while the caramelized grilled onions also contain more sugar than raw onions. Avoid this option or ask for a side of mustard instead.
- Whole Grilled Onion Wrap: Some popular recipes and videos show a Flying Dutchman wrapped in large, thick slices of grilled onion. While visually appealing, this adds a non-trivial amount of carbohydrates. A better keto alternative would be a lettuce wrap or simply eating it with a fork.
- Extra Toppings: Adding pickles, mustard, and tomatoes is generally acceptable in moderation for those following a less strict keto diet. However, extra items like relish or ketchup should be avoided entirely due to added sugar.
Comparison of keto fast-food burgers
When you need a quick, keto-friendly meal, In-N-Out isn't the only game in town. Here's how the Flying Dutchman compares to other popular options when ordered keto-style (without a bun and with minimal, low-carb condiments):
| Feature | In-N-Out Flying Dutchman | Five Guys Bunless Burger | Shake Shack "Lettuce Wrap" Burger |
|---|---|---|---|
| Carb Content | Very low (approx. 2g net) | Very low (can be near zero net carbs) | Low (can vary based on toppings) |
| Protein | High (approx. 30g) | High (variable, based on number of patties) | High (variable, based on number of patties) |
| Fat | High (approx. 28g) | Very high (variable, based on number of patties and toppings) | High (variable, based on number of patties) |
| Ordering Process | Simply ask for the "Flying Dutchman" | Order a burger and specify "in a bowl" or "no bun" | Order a burger and specify "lettuce wrap" |
| Common Keto Issue | Cross-contamination with the higher-carb Animal Style spread | Toppings like ketchup are high-carb | The "secret sauce" should be avoided or limited |
How to order a keto Flying Dutchman
For a flawless keto experience, the most basic order is always the safest. If you want to add a little more flavor, here's how to do it smartly.
The Basic Order
- Walk up to the counter and say: "I'd like a Flying Dutchman, please."
The Basic Plus Order
- Order a "Flying Dutchman, mustard fried." This adds a burst of flavor with virtually no extra carbs.
- Ask for a side of raw onions. Raw onions contain fewer digestible carbs than grilled ones.
- For extra flavor, request pickles and mustard on the side to control the amount you add.
Tips for Ordering
- Avoid the Spread: In-N-Out's signature spread is essentially a sugary Thousand Island dressing and is not keto-friendly. Make sure to specify no spread.
- Use the Right Condiments: Mustard is a great, low-carb option. Ask for mustard packets on the side.
- Bring Your Own: Some keto dieters even bring their own low-carb ketchup or sauces to ensure they stay in ketosis.
Beyond the standard: Other In-N-Out keto options
If you want more than just meat and cheese, In-N-Out offers other keto-friendly customizations.
- Protein Style: This option replaces the bun with a crisp lettuce wrap. While a fine choice, many keto purists prefer the pure meat and cheese experience of the Flying Dutchman.
- 4x4: For a massive, high-protein meal, order a 4x4 (four patties, four slices of cheese) and simply eat it bunless. This is essentially a larger version of the Flying Dutchman and is perfect for a satisfying meal on a very low-carb diet.
Conclusion
Yes, the Flying Dutchman from In-N-Out is an exceptionally keto friendly fast-food option, provided it's ordered correctly. The core item—two patties and two slices of cheese—provides a high-fat, high-protein, and very low-carb meal. By avoiding sugary sauces and high-carb additions like the standard Animal Style spread and large quantities of grilled onions, you can enjoy this classic secret menu item while maintaining ketosis. For those looking to add more flavor, simple modifications like mustard-frying the patties or adding raw onions on the side are a perfect choice. This makes the Flying Dutchman a reliable and satisfying meal for anyone following a ketogenic diet on the go.
For more information on ordering keto at fast-food chains, consider consulting a comprehensive dining guide from a reputable keto website.
