McDonald’s remains a popular breakfast option for many, including those following a ketogenic diet. While the restaurant’s menu may seem challenging for low-carb eaters at first glance, there are several ways to enjoy a keto-friendly meal at the Golden Arches.
With a few simple modifications and clever ordering techniques, keto dieters can satisfy their cravings without derailing their nutritional goals. These breakfast hacks allow customers to indulge in familiar flavors while staying within their desired macronutrient ranges. By focusing on high-protein options and eliminating or substituting high-carb ingredients, McDonald’s patrons can create satisfying morning meals that align with their ketogenic lifestyle.
1) Sausage McMuffin (no muffin)
The Sausage McMuffin without the muffin is a popular keto-friendly option at McDonald’s. This simple modification transforms a classic breakfast sandwich into a low-carb delight.
By removing the English muffin, customers can enjoy the savory sausage patty and melted American cheese without the added carbohydrates. This hack reduces the net carb count to just 2 grams.
The sausage patty provides a good source of protein and fat, aligning well with keto diet principles. The cheese adds extra flavor and richness to the meal.
For those seeking a heartier option, adding an egg to create a Sausage McMuffin with Egg (minus the muffin) is another viable choice. This variation increases the protein content while only slightly raising the carb count to 3 grams.
Ordering this keto-friendly breakfast is straightforward. Customers can simply request a Sausage McMuffin without the muffin or ask for the components separately to ensure the correct preparation.
2) Egg McMuffin (no muffin)
The Egg McMuffin without the muffin is a popular keto-friendly option at McDonald’s. This simple hack involves ordering the classic breakfast sandwich minus the English muffin.
The result is a low-carb meal consisting of a folded egg, Canadian bacon, and a slice of American cheese. This combination provides a good balance of protein and fat while keeping carbohydrates to a minimum.
Nutritionally, the muffin-less Egg McMuffin contains approximately 3 grams of carbs, making it suitable for those following a ketogenic diet. It also offers about 12 grams of protein and 12 grams of fat.
For added flavor and nutritional value, customers can request extra egg or cheese. Some keto dieters opt to add a sausage patty for more fat content and a heartier meal.
When ordering, simply ask for an “Egg McMuffin, no muffin” or specify that you’d like the sandwich components served without the bread. Most McDonald’s locations are familiar with this request and can accommodate it easily.
This hack allows keto dieters to enjoy a satisfying breakfast option while adhering to their low-carb lifestyle. It’s a quick and convenient choice for those on the go.
3) Double Cheeseburger (no bun)
The Double Cheeseburger without a bun is a popular keto-friendly option at McDonald’s. This item provides a satisfying protein boost while keeping carbohydrates low.
Ordering the Double Cheeseburger bunless typically results in a meal containing about 270 calories. It offers approximately 20 grams of fat and 20 grams of protein.
The carbohydrate content of this modified menu item is notably low. It contains around 3-5 grams of net carbs, making it suitable for those following a ketogenic diet.
To maintain the keto-friendly status of this meal, it’s advisable to skip the ketchup. Mustard and pickles can be kept as they add minimal carbs while enhancing flavor.
For added customization, diners can request extra cheese or bacon. These additions increase fat content and flavor without significantly impacting the carb count.
This bunless burger option can be enjoyed for breakfast or any time of day, offering flexibility for keto dieters visiting McDonald’s.
4) Grilled Chicken Salad (no dressing)
The Grilled Chicken Salad at McDonald’s offers a protein-rich option for keto dieters. By ordering it without dressing, customers can significantly reduce their carbohydrate intake.
This salad typically includes grilled chicken breast, mixed greens, and a variety of vegetables. The grilled chicken provides a substantial amount of protein, which is essential for those following a ketogenic diet.
To keep the meal low-carb, it’s important to skip the croutons and any high-carb toppings. Some locations may offer add-ons like cheese or bacon, which can increase fat content without adding many carbs.
For those concerned about flavor, bringing a keto-friendly dressing from home is a smart option. Alternatively, a small amount of olive oil and vinegar can be requested as a simple, low-carb dressing alternative.
The nutritional content of this modified salad typically includes about 260 calories, 7g of fat, 16g net carbs, and 30g of protein. These values may vary slightly depending on the specific ingredients used at different McDonald’s locations.
5) Bacon Egg & Cheese Biscuit (no biscuit)
The Bacon Egg & Cheese Biscuit without the biscuit is a popular low-carb option at McDonald’s. This keto-friendly choice provides a satisfying combination of protein and fats while minimizing carbohydrate intake.
By removing the biscuit, customers can enjoy the savory elements of the dish without the added carbs. The bacon offers a crispy texture and smoky flavor, complementing the fluffy scrambled egg and melted cheese.
This modified breakfast item contains approximately 3-4 grams of net carbs, making it suitable for those following a ketogenic diet. It also provides a good amount of protein, with about 14 grams per serving.
For added flavor and nutrition, customers can request extra bacon or an additional egg. This increases the protein content and helps create a more filling meal without significantly impacting the carb count.
To make this option more substantial, consider pairing it with a side of black coffee or unsweetened iced tea. These zero-carb beverages can help round out the meal without adding extra carbohydrates.
6) Sausage Patty
McDonald’s sausage patty is a keto-friendly option for breakfast enthusiasts. With only 1 gram of carbs, it’s an excellent choice for those following a low-carb diet.
The sausage patty contains 190 calories, 18 grams of fat, and 6 grams of protein. This macronutrient profile aligns well with ketogenic dietary requirements.
For a satisfying keto breakfast, diners can order the sausage patty on its own or paired with other low-carb items. Adding a side of scrambled eggs can increase the protein content without significantly impacting carb intake.
Those seeking extra flavor can request the sausage patty with a slice of cheese. This combination provides additional fat and a minimal carb increase, keeping the meal keto-compliant.
It’s important to note that while the sausage patty is keto-friendly, it should be ordered without any buns or high-carb additions. Requesting the patty alone ensures adherence to keto principles.
7) Big Mac (no bun)
The Big Mac without a bun is a popular keto-friendly option at McDonald’s. By removing the bread, this classic burger becomes a low-carb meal that fits within most ketogenic diets.
A bunless Big Mac typically contains two beef patties, lettuce, cheese, pickles, and onions. The special sauce is included, but keto dieters can request it to be left off to further reduce carbohydrates.
Without the bun, a Big Mac provides approximately 330 calories, 25 grams of fat, and 18 grams of protein. The net carb count is around 5 grams, making it suitable for those following a strict keto regimen.
To order this keto-friendly version, simply ask for a Big Mac with no bun. Many McDonald’s locations are familiar with this request and will serve it in a container with utensils.
For added convenience, some McDonald’s offer the option to customize orders through their mobile app or in-store kiosks. This allows customers to easily remove the bun and make other modifications to suit their dietary needs.
8) Eggs & Sausage (no pancakes)
McDonald’s offers a protein-packed option for keto dieters with their eggs and sausage. This combo provides a satisfying breakfast without the carb-heavy pancakes.
Ask for scrambled eggs or round eggs paired with sausage patties. This modification significantly reduces carbohydrate intake while maintaining a high protein content.
The eggs provide essential nutrients and healthy fats, while the sausage adds flavor and additional protein. This combination helps keep you full and energized throughout the morning.
For extra flavor, consider adding cheese to your eggs and sausage. Remember to skip any hash browns or biscuits that might typically accompany this meal.
By focusing on these two main components, keto dieters can enjoy a hearty McDonald’s breakfast that aligns with their low-carb goals. This simple hack transforms a standard menu item into a keto-friendly meal.
9) Side Salad (no dressing)
For keto dieters seeking a light and refreshing option at McDonald’s breakfast, the Side Salad without dressing is an excellent choice. This simple yet nutritious offering provides a low-carb accompaniment to other keto-friendly breakfast items.
The Side Salad consists of crisp lettuce, fresh cucumber slices, and juicy grape tomatoes. Without dressing, it contains minimal carbohydrates, making it suitable for those following a ketogenic diet.
According to the search results, the Side Salad without dressing contains only 15 calories, 0g fat, 3g carbs, 1g fiber, and 1g protein. This results in a mere 2g net carbs, aligning perfectly with keto macros.
To add flavor and healthy fats, consider bringing your own keto-friendly dressing or requesting a side of mayonnaise. Alternatively, a squeeze of lemon can brighten the salad without adding carbs.
Pair the Side Salad with other keto breakfast options like eggs or sausage patties for a well-rounded meal. This combination provides a balance of protein, fats, and fresh vegetables to start your day.
Understanding Keto at McDonald’s
McDonald’s offers several keto-friendly options for those following a low-carb, high-fat diet. By making smart choices and customizing orders, keto dieters can enjoy meals that fit their nutritional goals.
Basics of a Keto Diet
The ketogenic diet focuses on high fat, moderate protein, and very low carbohydrate intake. Typical macronutrient ratios are:
- 70-80% calories from fat
- 20-25% calories from protein
- 5-10% calories from carbohydrates
This diet aims to shift the body into ketosis, a metabolic state where it burns fat for fuel instead of glucose. Keto dieters must limit their daily carb intake to 20-50 grams.
Navigating McDonald’s Menu
McDonald’s offers several keto-friendly options, particularly in their breakfast menu. Key strategies include:
- Ordering bunless burgers or sandwiches
- Focusing on protein-rich items like eggs and meat
- Avoiding high-carb sides and condiments
Keto-friendly breakfast choices:
- Egg McMuffin without the muffin
- Sausage patties or bacon sides
- Folded eggs or round eggs
For all-day options, bunless burgers and grilled chicken can be good choices. Diners should avoid fries, hashbrowns, and sugary drinks. Salads without croutons and with oil-based dressings can also fit into a keto meal plan.
Customizing Orders for Keto Diet
Crafting keto-friendly meals at McDonald’s requires strategic customization. By making smart choices and avoiding hidden carbs, keto dieters can enjoy satisfying options while staying on track.
Smart Beverage Choices
McDonald’s offers several keto-compatible drinks. Black coffee and unsweetened iced tea contain zero carbs. For a creamy option, request a coffee with sugar-free vanilla syrup and heavy cream. This creates a low-carb latte alternative.
Avoid fruit juices and regular sodas, which are high in sugar. Instead, opt for Diet Coke, Coke Zero, or unsweetened sparkling water. These beverages have no carbs or calories.
Water remains the best choice for hydration on a keto diet. McDonald’s typically provides free water upon request.
Avoiding Hidden Carbs
Scrutinize menu items for unexpected carb sources. Sauces and dressings often contain added sugars. Request sauces on the side or skip them altogether.
Stick to simple proteins like eggs, sausage patties, and bacon for breakfast. Avoid hash browns and English muffins, which are high in carbs.
When ordering burgers, ask for no bun and no ketchup. Opt for lettuce wraps instead. Be cautious with onions and tomatoes, as they contain some carbs.
Choose side salads without croutons. Use oil-based dressings like ranch or Caesar in moderation. Avoid sweet dressings like honey mustard or balsamic vinaigrette.