Jeffrey Salazar
The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet. While on keto, one can still eat at McDonald's, the world's largest fast-food chain, and enjoy a Big Mac, albeit with a few tweaks. The Big Mac sauce, for instance, contains 2-3 grams of carbs, and the bun contains 3 grams of carbs. Ordering a bunless Big Mac with no ketchup or Big Mac sauce will give you a meal with 5 grams of net carbs, 25 grams of fat, and 18 grams of protein. If you're feeling indulgent, the Big Mac sauce only adds one more net carb.
| Characteristics | Values |
|---|---|
| Can I eat a Big Mac on keto? | Yes, but it is not the healthiest keto option. |
| Nutritional information for a Big Mac on keto | 5g net carbs, 25g of fat, and 18g of protein. |
| Nutritional information for a Big Mac on keto without cheese | 2g net carbs. |
| Other keto-friendly options at McDonald's | Bunless burgers, salads, sausage burrito without the tortilla, unsweetened tea, diet drinks, keto Big Mac bowl, keto Big Mac bites, keto Big Mac casserole, keto Big Mac meatloaf, keto Big Mac sauce, keto rutabaga fries, keto hamburger buns. |
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What You'll Learn
Big Mac without bun, ketchup or sauce: 5g net carbs, 25g fat, 18g protein
If you're on a keto diet and craving a McDonald's Big Mac, you can still enjoy it with some adjustments. Removing the bun, ketchup, and sauce from a Big Mac results in a meal containing 5g net carbs, 25g fat, and 18g protein, according to one source. However, another source lists the net carbs as 6g for a Big Mac without the bun, so there may be some slight variation.
To make your Big Mac more keto-friendly, the key is to reduce the carbohydrate content and focus on high fat and moderate protein. This can be achieved by removing the bun and opting for shredded lettuce instead, as lettuce wraps are a popular alternative for keto dieters.
Additionally, you should skip the ketchup and other sauces that are typically high in carbs and calories. Mayonnaise and mustard are safer condiment options with zero carbs.
While a Big Mac without the bun, ketchup, or sauce can fit within the macros for keto, it may not be the healthiest option on the menu. It is slightly higher in protein than fat, which is not the ideal ratio for a keto meal.
If you're looking for a more well-rounded keto option at McDonald's, consider their bunless burgers or salads. You can also customize your order through their app to ensure it aligns with your dietary needs.
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Big Mac with cheese: 5g net carbs
If you're on a keto diet and craving a McDonald's Big Mac with cheese, you can still enjoy it with some adjustments. The key is to keep the cheese and skip the bun and certain sauces to minimise the carb count.
A Big Mac with cheese has 5 grams of net carbs when customised for a keto diet. This falls within the keto diet's daily carb limit, which is typically no more than 50 grams of carbs per day, with some strict dieters opting for just 20 grams.
To achieve the 5-gram net carb count, you would need to remove the bun and avoid ketchup and Big Mac sauce. The resulting meal will be high in protein and fat, which aligns with the keto diet's focus on high-fat, moderate-protein, and very-low-carb macros.
While the Big Mac may not be the healthiest keto option on the menu, it can be an indulgent treat when you're craving fast food. You can further customise your order through the McDonald's app to ensure it fits your specific nutritional needs and preferences.
Additionally, when ordering keto at McDonald's, it's recommended to skip the fries and opt for keto-friendly beverages like unsweetened tea, diet soda, or water. These choices will ensure that your meal stays within the keto guidelines while satisfying your cravings.
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Big Mac without cheese: 2g net carbs
If you're on a keto diet and craving a McDonald's Big Mac, you can still enjoy this iconic burger with a few adjustments. By removing the cheese from a Big Mac, you reduce the net carbs to just 2 grams, making it a more keto-friendly option.
To customize your Big Mac for keto, start by asking for no cheese. You may also want to skip the bun, ketchup, and Big Mac sauce to further reduce carbs and keep it keto-compliant. While these adjustments may impact the classic taste you know and love, they can help you stay on track with your keto goals.
The bun itself is a significant source of carbohydrates, so removing it already makes a big difference. If you're worried about missing out on the experience of eating a burger, you could ask for extra shredded lettuce and onions to create more of a burger salad. This way, you still get the satisfaction of biting into a "burger" without the carbs from the bun.
When ordering keto at McDonald's, it's important to be mindful of hidden carbs in sauces and dressings. While the ranch sauce is a better option than the ranch dressing, which has 12 grams of carbs, even the sauce adds one more net carb. So, if you're strict about your carb count, you may want to skip the sauce altogether or bring your own keto-approved condiment.
While the Big Mac without cheese and other adjustments can fit within the macros of a keto diet, it may not be the healthiest keto option available. The ideal keto macros typically include high fat, moderate protein, and very low carbs. The Big Mac, even with adjustments, may be slightly higher in protein than ideal for keto, so it may not be the perfect option, but it can work in a pinch.
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Keto Big Mac Bowl: a low-carb way to enjoy the flavours of a classic burger
If you're craving a Big Mac but want to stick to your keto diet, why not try a Keto Big Mac Bowl? This low-carb option lets you enjoy all the flavours of a classic burger without the bun. Here's how you can make this delicious and keto-friendly meal at home.
Ingredients
- Ground beef
- Worcestershire sauce
- Garlic powder
- Salt and pepper
- Shredded cheese (Cheddar or American)
- Green cabbage or iceberg lettuce
- Dill pickles or dill relish
- Mayonnaise (full-fat)
- Yellow mustard
- White wine vinegar or distilled vinegar
- Paprika
- Onion powder
- Keto Big Mac Sauce (see recipe below)
Instructions
- In a skillet over medium-high heat, brown the ground beef. As it cooks, add the Worcestershire sauce, garlic powder, salt, and pepper.
- Assemble the bowl by adding the cooked ground beef, shredded cheese, cabbage or lettuce, dill pickles or relish, and any other desired toppings.
- Make the special sauce by combining mayonnaise, mustard, vinegar, paprika, onion powder, and garlic powder in a bowl. Whisk until fully incorporated.
- Top your Keto Big Mac Bowl with the special sauce and enjoy!
Tips
- You can make the ground beef and special sauce ahead of time and store them in the refrigerator. When you're ready to eat, simply heat up the ground beef and assemble your bowl.
- If you want a more authentic Big Mac experience, you can serve the ground beef and toppings on a bed of shredded lettuce instead of cabbage.
- For an extra indulgent treat, pair your Keto Big Mac Bowl with some keto-friendly rutabaga fries!
Keto Big Mac Sauce
This sauce is essential to capturing the classic Big Mac flavour. Here's how you can make it keto-friendly:
- Combine mayonnaise, mustard, vinegar, paprika, onion powder, garlic powder, and a keto-friendly sweetener of your choice in a bowl.
- Start with a small amount of sweetener and gradually add more to taste. Remember, you can always add more but you can't take it out!
- Whisk the ingredients until fully incorporated and refrigerate until you're ready to use it.
- Enjoy your keto-friendly Big Mac sauce!
So, there you have it! A delicious and low-carb Keto Big Mac Bowl that hits all the right flavour notes. Enjoy this satisfying meal as a quick lunch or a hearty dinner, and feel free to customise it with your favourite keto-friendly toppings. Happy eating!
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Keto Big Mac Sauce: a sugar-free version of the classic sauce
The Big Mac is one of the best items you can order while on a keto diet. Without the cheese, it contains only two grams of carbs. Keeping the cheese and skipping the bun reduces the carb count to three grams. The addition of the famous Big Mac sauce will add only one more net carb.
If you want to make a sugar-free version of the classic sauce at home, you can do so in just a few minutes with a few simple ingredients. Here is a recipe for a keto-friendly Big Mac sauce:
Ingredients:
- Mayonnaise (preferably avocado oil mayonnaise)
- Sugar-free ketchup
- Dill pickles
- Pickle juice
- Onion (fresh or powder)
- Sweetener (granulated monk fruit or a monkfruit erythritol blend)
Method:
- Roughly chop the pickles.
- Add all the ingredients to a bowl.
- Stir until combined.
- Transfer to an airtight jar and store in the fridge for up to a week.
This sauce is a great way to add flavour to your keto meals. Slather it on a burger patty or use it as a salad dressing. Enjoy!
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Frequently asked questions
Yes, you can eat a Big Mac on keto, but you'll need to make some adjustments. Order it without the bun, ketchup, or Big Mac sauce to keep it keto-friendly. The Big Mac sauce alone has 2-3 grams of carbs, but if your macros allow it, you can include it for an extra carb.
If you're looking for keto-friendly options at McDonald's, consider ordering bunless burgers or salads. You can also customize your order through the app to add extra shredded lettuce and onions to your burger or ask for unsweetened tea, diet soda, or water to drink.
For breakfast, McDonald's offers keto-friendly options like the Sausage, Egg, and Cheese McMuffin without the English muffin or the Bacon, Egg, and Cheese Biscuit without the biscuit. You can also order the Big Breakfast without the hash browns and biscuit and add bacon and cheese.
Yes, you can add ranch sauce to your burger to make it more enjoyable. However, avoid the ranch dressing, as it contains 12 grams of carbs. You can also make your own keto-friendly Big Mac sauce at home using keto-approved sweeteners.
