Madeleine Hull
Sticking to a keto diet while eating at McDonald's is possible, and there are several options for keto-friendly breakfasts. The key modification to make is to remove the bun, muffin, biscuit, or griddle cake, as well as any sauces, including ketchup. For example, the Egg McMuffin without the muffin has only 3g net carbs, and the Sausage McMuffin without the muffin has 3g net carbs as well. The Bacon, Egg, and Cheese Biscuit without the biscuit has 4g net carbs. The Triple Breakfast Stack McGriddle without the griddle cake has 7g net carbs, and the Sausage, Egg, and Cheese McGriddle without the griddle cake has 4g net carbs. It is important to note that McDonald's breakfast options vary by location, and not all options may be available everywhere.
| Characteristics | Values |
|---|---|
| Can I eat McDonald's breakfast on keto? | Yes, as long as you make certain modifications. |
| Foods to avoid | Bread, hash browns, pancakes, potatoes, sugary sauces, specialty coffees, milkshakes, ice cream treats, and regular soft drinks |
| Foods to eat | Meat (sausage patty or bacon), eggs, cheese, side salad, unsweetened iced tea, Diet Coke, Coke Zero |
| Modifications | Remove the bun/muffin/biscuit, remove sauces (including ketchup), and avoid fat and sugar |
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What You'll Learn
McDonald's breakfast options that are keto-friendly
Sticking to a keto diet while eating at McDonald's is possible, but it requires some modifications to the menu items. Here are some keto-friendly breakfast options at McDonald's:
Egg McMuffin without the Muffin
The Egg McMuffin is a popular choice for keto dieters. By removing the English muffin, you reduce the net carbs to only 3 grams. You can also add extra bacon and cheese for more flavor and to increase satiety.
Sausage McMuffin without the Muffin
Similarly, the Sausage McMuffin can be made keto-friendly by skipping the muffin. This option provides 3 grams of net carbs and can be customized with extra bacon or sausage for a more filling meal.
Bacon, Egg, and Cheese Biscuit without the Biscuit
If you're a fan of the Bacon, Egg, and Cheese Biscuit, you can make it keto-friendly by removing the biscuit. This option offers 4 grams of net carbs and is a tasty way to start your day while sticking to your keto diet.
Sausage, Egg, and Cheese McGriddle without the Griddle Cake
For those who enjoy the Sausage, Egg, and Cheese McGriddle, simply remove the griddle cake. This modification brings the net carbs down to 4 grams, making it a suitable choice for keto dieters.
Breakfast Platters without the Hash Browns and Biscuit
If you prefer a heartier breakfast, opt for the breakfast platters. By skipping the hash browns and biscuit, you can create a keto-friendly meal. Focus on meat (sausage or bacon) and eggs, which are excellent options for a low-carb breakfast.
Sides and Drinks
When it comes to sides, a side salad is a valuable option for keto dieters. As for drinks, unsweetened iced tea, Diet Coke, and Coke Zero are good choices, as they have zero net carbs. Black coffee or an Americano (espresso and hot water) are also keto-friendly options.
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How to modify your order to make it keto-friendly
It is possible to modify your order at McDonald's to make it keto-friendly. The key thing to remember is to avoid bread, sauces, and sugar.
For breakfast, you can order the Sausage McMuffin without the muffin, which only has 3g of net carbs. You can also ask for extra bacon and cheese to make it more filling and tasty. Similarly, the Bacon, Egg, and Cheese Biscuit without the biscuit has 3g net carbs, and you can add sausage or bacon for extra flavour.
If you're after a sandwich, the McGriddle is a good option, but without the griddle cake. This sandwich has 7g net carbs, 56.5g of fat, and 32g of protein, which are ideal macros for keto. Another option is the Sausage, Egg, and Cheese McMuffin or McGriddle without the muffin or griddle cake, which has 4g net carbs, 26g of fat, and 15g of protein.
If you're craving a burger, the McDouble without the bun and ketchup is a good choice, with just 2g of net carbs. The Quarter Pounder is also keto-friendly, as the patty is made with 100% beef and contains no fillers.
When it comes to drinks, avoid regular soft drinks, milkshakes, and ice cream treats. Instead, opt for unsweetened iced tea, Diet Coke, Coke Zero, or water. Be cautious with coffee, as the sugar-free flavourings can contain sugar alcohols that can impact blood sugar levels. Black coffee or an Americano (espresso and hot water) are better options.
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Drinks to have with your keto McDonald's breakfast
If you're looking for drinks to pair with your keto McDonald's breakfast, there are a few options to consider. While water, both plain and sparkling, is always a healthy choice as it is free of calories, carbs, and additives, you might want something with a bit more flavour.
If you're a tea drinker, herbal teas such as hibiscus, chamomile, peppermint, and rooibos tea are good options as they are low in carbs. However, be mindful of the carb count if your tea contains dried or candied fruit pieces. Coffee is another keto-friendly option, preferably black as adding milk or sugar will increase the calorie count. If you're craving something sweet, consider adding heavy cream to your coffee for an extra boost of fat.
For those who prefer something fizzy, diet soda is generally considered keto-friendly as it is free of net carbs. However, it is important to be cautious as some artificial sweeteners can undermine keto progress and keep sugar addictions in place. Instead, opt for natural zero-calorie sweeteners such as stevia.
If you're looking for something more substantial, bone broth is a good option as it offers no carbs and provides protein. Unsweetened plant-based drinks like almond and coconut milk are also keto-friendly, although their sweetened and flavoured versions often contain too much sugar.
Finally, if you're craving a morning cocktail, alcoholic drinks like vodka, gin, whiskey, dry red and white wine, and some low-carb beers are generally considered keto-friendly in moderation.
Remember, when following a keto diet, it's important to monitor your nutritional intake and make adjustments as needed to ensure you stay within your desired macronutrient ratios.
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Foods to avoid when eating keto at McDonald's
It is possible to eat keto at McDonald's, but there are certain foods that should be avoided. The keto diet is about minimizing carb intake, so it is important to avoid bread, buns, muffins, biscuits, and hash browns. All of McDonald's chicken options, including the Filet-O-Fish, are breaded and therefore too high in carbs. McNuggets are also breaded and fried, and even a small order would be too high in carbs. Potatoes, including hash browns and French fries, are naturally high in carbs and should be avoided. Pancakes are also too high in carbs from flour and sugar. Apple slices contain too much fruit sugar for keto.
It is best to avoid sugary drinks such as sweet tea, lemonade, and sugar-sweetened sodas. Smoothies and frozen drinks like Frozen Fanta and Frozen Coke are also too high in sugar. McDonald's "sugar-free" coffee flavorings can also be problematic, as they are often added to iced coffees that contain cream and milk, which can add carbs. It is recommended to stick to hot black coffee or iced coffee with no cream or milk and no flavorings or sweeteners.
Ketchup should be avoided, as it is high in sugar. Salad dressings should also be skipped, as they are often high in carbs. While it is possible to eat keto at McDonald's, it is important to remember that their foods are highly processed and should not be a regular part of your diet.
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The best keto-friendly breakfast sandwiches at McDonald's
The keto diet is all about minimising your carb intake to get your body to burn fat for energy. While eating fast food every day is not recommended, you can occasionally eat keto-friendly meals at McDonald's.
Egg McMuffin without the muffin
The Egg McMuffin contains 27 g of net carbs with the muffin. However, if you skip the muffin, you are left with only 3 g of net carbs. You can also add extra bacon and cheese for more flavour.
Sausage McMuffin without the muffin
Similar to the Egg McMuffin, the Sausage McMuffin contains 3 g of net carbs if you skip the muffin. You can also add extra bacon and cheese.
Bacon, egg and cheese without the biscuit
The bacon, egg and cheese biscuit is another keto-friendly option at McDonald's. Simply skip the biscuit and you're left with a low-carb breakfast.
Breakfast platter without the hash browns and biscuit
If you're looking for a more substantial keto-friendly breakfast at McDonald's, you can order the breakfast platter without the hash browns and biscuit. This will typically include eggs, sausage patties, and bacon.
Triple Breakfast Stack McGriddle without the griddle cake
The Triple Breakfast Stack McGriddle is another keto-friendly option with 7 g of net carbs, 56.5 g of fat, and 32 g of protein.
When ordering keto-friendly meals at McDonald's, it's important to remember to remove the bun, muffin, or biscuit and avoid any sauces, including ketchup.
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Frequently asked questions
Some keto-friendly breakfast options at McDonald's include the Sausage McMuffin without the muffin (3g net carbs), the Bacon, Egg and Cheese Biscuit without the biscuit (4g net carbs), and the Triple Breakfast Stack McGriddle without the griddle cake (7g net carbs).
Unsweetened iced tea and diet drinks like Diet Coke and Coke Zero are good keto-friendly drink options at McDonald's. Water is always a healthy choice, and black coffee or unsweetened iced coffee are also keto-friendly.
Yes, avoid items with bread, muffins, biscuits, griddle cakes, hash browns, and other high-carb ingredients. Also, be cautious with artificial sweeteners and sugar-free flavourings as they can sometimes impact blood sugar levels and kick you out of ketosis.
Yes, you can eat keto at McDonald's for lunch and dinner as well. For example, you can order burgers without the bun and side salads.
