The ketogenic diet, which focuses on high fat and low carbohydrate intake, can be challenging when navigating the world of fast food. Thankfully, a trip to McDonald's doesn't have to sabotage your keto goals. With some simple customizations, you can find satisfying and surprisingly low-carb meals, but you must know what to order and, more importantly, what to avoid.
The Golden Rule of Keto at McDonald's
Virtually all keto-friendly options at McDonald's share one fundamental principle: you must remove the high-carb starches. This means no buns, no biscuits, no tortillas, and absolutely no breaded items or fries. By focusing on the high-fat and protein elements and ditching the bread, you can significantly reduce your carb intake.
Keto Breakfast Options
McDonald's breakfast menu offers several straightforward options for keto eaters. The key is asking for any breakfast sandwich without its bread component. Ordering through the app can make this customization even easier.
The All-Day Breakfast Saver
- Sausage McMuffin with Egg, No Muffin: Often cited as one of the best keto items on the menu. It delivers a solid combination of protein and fat. The nutritional values (no muffin) are approximately 3g carbs, 27g fat, and 15g protein. You can easily order a second to create a more substantial, layered breakfast.
- Bacon, Egg, and Cheese Biscuit, No Biscuit: Similar to the McMuffin, removing the biscuit leaves a tasty, high-fat combination of bacon, egg, and cheese. The total carbs are around 4g.
- Big Breakfast, No Biscuit and Hash Browns: This is a great choice if you are extremely hungry. You receive scrambled eggs and a sausage patty, with nutritional values around 3g carbs, 29g fat, and 19g protein. Be prepared to ask for a fork and knife, as this will be served on a platter.
Lunch and Dinner Bunless Burgers
For lunch or dinner, any burger can be transformed into a keto-friendly meal by holding the bun and ketchup. You can order it in a bowl or a lettuce wrap, though a side container is most common. Always be specific about omitting the bun and sugary sauces.
Your Bunless Burger Checklist
- McDouble or Double Cheeseburger: A simple, satisfying, and budget-friendly choice. When ordered without the bun and ketchup, the McDouble has only about 3g of carbs. Feel free to add extra mustard, pickles, or onions for flavor.
- Big Mac, No Bun: For a more indulgent option, the Big Mac is a definite possibility. The signature Big Mac sauce adds a couple of carbs, so if you are on a very strict keto limit, you may consider omitting the sauce as well. A Big Mac without the bun and sauce has around 3g carbs, while keeping the sauce puts it closer to 5g.
- Quarter Pounder with Cheese: Another hearty choice that is easily made keto by removing the bun and ketchup. The Quarter Pounder without the bun or ketchup is approximately 3g net carbs.
Comparison Table: Modified McDonald's Keto Options
| Menu Item | Modifications | Net Carbs (Approx.) | Fat (Approx.) | Protein (Approx.) |
|---|---|---|---|---|
| Sausage McMuffin with Egg | No Muffin | 3g | 27g | 15g |
| McDouble | No Bun, No Ketchup | 3g | 18g | 17g |
| Big Mac | No Bun, With Sauce | 5g | 25g | 18g |
| Big Breakfast | No Biscuit, No Hash Browns | 3g | 29g | 19g |
| Double Quarter Pounder with Cheese | No Bun, No Ketchup | 2g | 32g | 37g |
Low-Carb Sides, Sauces, and Drinks
While the burger and breakfast options require modification, you can still add some flair to your meal with the right choices.
Sauces
Be cautious with sauces, as many are packed with sugar. Stick to these safe options:
- Mustard
- Mayonnaise
- Creamy Ranch Sauce
- Spicy Buffalo Sauce
Avoid sweet sauces like ketchup, barbecue, and honey mustard. The Big Mac sauce is borderline, so limit it on a strict keto diet.
Sides
McDonald's removed most side salads from its U.S. menu in 2020, making options scarce. However, some locations may still offer a side salad, which is a good keto side if ordered without croutons and with a low-carb dressing like Creamy Ranch. Your best and simplest side is often more meat or cheese.
Drinks
Stay hydrated without adding carbs by choosing your beverage carefully:
- Diet Coke or other diet sodas
- Unsweetened Iced Tea
- Black Coffee
- Water
Avoid any sweetened teas, juices, milkshakes, or sugary McCafé beverages, as these will quickly knock you out of ketosis.
Conclusion
When it comes to the question of what is the most keto friendly at McDonald's, the answer is not a single item but a strategy of customization. The Sausage McMuffin with Egg (no muffin) is arguably the cleanest and simplest breakfast choice, while a bunless McDouble remains a staple for lunch and dinner. By focusing on protein and fat and actively removing all high-carb components, you can enjoy a quick and easy meal that aligns perfectly with your ketogenic goals. Always remember to check your condiments and drink choices to avoid hidden sugars, and don't be afraid to ask for specific customizations. For more low-carb eating tips at various chains, see this article from Healthline.
