The Flying Dutchman 2.0: Is the Onion-Wrapped Burger Actually Healthier?
If you spend any time scrolling through TikTok or Instagram, you’ve probably seen people losing their minds over the “Flying Dutchman” from In-N-Out. But it’s not just the regular one anymore. Now, everyone is ordering the Flying Dutchman 2.0, which is basically two burger patties and two slices of cheese sandwiched between two big, thick, juicy slices of grilled onion instead of a bun.
It looks super cool when people pull it apart on camera, but it makes you wonder: Is this actually a “healthy” hack, or is it just a messy way to eat dinner? Let’s break it down like a science project.
What exactly is the Flying Dutchman?
First, for anyone who doesn’t know, the original Flying Dutchman is a “secret menu” item. It’s just two patties and two slices of cheese. No bun, no lettuce, no nothing. It was originally made for people on the Keto diet or people who really just love meat.
The 2.0 version (the Onion Wrap) adds two whole grilled onions as the “bread.” People started doing this because it adds a ton of flavor and crunch without the heavy feeling of a bread bun. Plus, it’s way more “Instagrammable” than just a pile of meat in a box.
Let’s Talk About the Calories
If you’re trying to be healthy, you usually look at the calories first. A regular Double-Double at In-N-Out has about 670 calories. Most of those calories come from the bun and the “spread” (that pink sauce).
The Flying Dutchman with Onion Wrap is much lower in calories because you’re skipping the bread. A regular bun is about 150 calories just by itself! By swapping the bun for onions, you’re dropping the calorie count significantly. The onions themselves are only about 30 to 50 calories depending on how big they are and how much oil they used to grill them.
So, strictly looking at the numbers, the Onion Wrap version is “healthier” if your goal is just to eat fewer calories. But there is a catch!
The “Hidden” Stuff: Sugar and Fat
Even though onions are vegetables, they aren’t perfect. When In-N-Out grills those onions to make them soft and brown, they use a little bit of oil. Also, onions naturally have sugar in them. When you grill them, that sugar caramelizes (that’s why they taste sweet). It’s not a lot of sugar, but it’s something to think about if you are trying to be super strict.
The real “unhealthy” part of this burger isn’t the onion—it’s the cheese and the beef. Since there is no bun to soak up the grease, you are eating straight-up protein and fat. If you add “Animal Style” to it, you’re adding the spread back in, which adds about 80 calories of pure fat and sugar per serving.
Protein vs. Carbs
This is where the Onion Wrap wins for athletes or people trying to build muscle.
- The Bun: Lots of carbs, which give you quick energy but can make you feel sleepy later (the “food coma”).
- The Onion Wrap: High protein and very low carbs. This keeps your blood sugar steady so you don’t crash in your next class or at soccer practice.
The Verdict: Is it Healthier?
If you compare it to a regular burger with a big white bun, then yes, the Flying Dutchman 2.0 is healthier. You get more vitamins from the onions (like Vitamin C and B6) and you skip the processed flour from the bread.
However, it is still a fast-food meal. It has a lot of sodium (salt), which can make you feel bloated. Also, let’s be real—it is incredibly messy. You basically need a million napkins or a fork and knife to eat it.
Final Thoughts
The Onion-Wrapped Flying Dutchman is a great choice if you want to lower your calories but still want that In-N-Out flavor. It’s definitely better for you than a Double-Double with fries and a shake. Just don’t forget that even though it has onions, it’s still a “sometimes” food, not an “everyday” food!