Leena Watts
The ketogenic diet is a low-carbohydrate method of eating that aims to get your body to burn fat for energy. While it may seem impossible to stick to the keto diet at McDonald's, there are actually a variety of keto-friendly options available. The key is to avoid buns, fries, ketchup, and other high-carb ingredients. For breakfast, you can order a Sausage McMuffin without the muffin, a Bacon, Egg, and Cheese Biscuit without the biscuit, or a Triple Breakfast Stack McGriddle without the griddle cake. If you're ordering a burger, go for the McDouble or Quarter Pounder without the bun and ketchup. Salads are also a good option, but be sure to choose a low-carb dressing. When it comes to drinks, stick to unsweetened tea, diet soda, or water. So, if you're on the keto diet and find yourself at McDonald's, don't worry—with a few modifications, you can still enjoy your meal without sacrificing your progress.
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What You'll Learn
Keto-friendly McDonald's breakfast options
If you're on the keto diet and craving a McDonald's breakfast, there are a few options you can choose from that will keep you in ketosis.
The Sausage McMuffin, Bacon, Egg and Cheese Biscuit, and Sausage, Egg and Cheese McMuffin or McGriddle can all be made keto-friendly by skipping the muffin or biscuit. You'll be left with a filling breakfast of eggs, cheese, and meat, with only 3-4 grams of net carbs. For an even more indulgent option, order two Sausage, Egg and Cheese McMuffins, ditch the muffins, and stack the remaining ingredients for a keto breakfast sandwich.
If you're looking for a more classic breakfast option, try The Big Breakfast without the hash browns or biscuit. This will give you a hearty meal of scrambled eggs, a beef patty, and sausage, with only 4 grams of net carbs. You can also add bacon and cheese for extra flavor.
Another option is the Triple Breakfast Stack McGriddle without the griddle cake. This option boasts ideal keto macros, with 7 grams of net carbs, 56.5 grams of fat, and 32 grams of protein.
If you're looking for a quick and easy option, a simple sausage patty or side salad can be a good choice. Just be aware that the sausage patty can be a little greasy.
When ordering keto at McDonald's, it's important to remember to skip the buns, ketchup, fries, frozen treats, shakes, and regular soft drinks. Unsweetened iced tea, Diet Coke, and Coke Zero are all good beverage options. You can also bring your own keto-friendly sweeteners to add to your drink.
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Keto bun vs no bun
The keto diet is all about minimizing your carb intake to get your body to burn fat for energy, a state known as ketosis. Typically, this means consuming no more than 50 grams of carbs a day, with some strict keto dieters opting for just 20 grams.
When it comes to eating at McDonald's while on keto, it is possible to make some modifications to your order to keep it keto-friendly. For example, ordering a burger without the bun is a common practice to reduce carb intake. This can be a good option, especially if you are concerned about the cost of keto buns or the potential for insulin spikes that some keto buns may cause.
On the other hand, if you don't want to give up the bun experience, there are keto-friendly bun options available, such as those made with almond flour. These buns are typically gluten-free and can be made at home with basic pantry staples like almond flour, shredded cheese, cream cheese, and eggs. They are described as soft, fluffy, and with a tender crumb, making them a great alternative to traditional buns.
When ordering at McDonald's, consider asking for extra shredded lettuce and onions to turn your burger into more of a burger salad. Additionally, skip the ketchup and other sugary sauces, and avoid the fries and milkshakes. Instead, opt for unsweetened tea, diet soda, or water to drink.
If you're ordering breakfast, you can make some similar adjustments. For example, order the Sausage, Egg, and Cheese McMuffin without the muffin, or get the Bacon, Egg, and Cheese Biscuit without the biscuit. You can also customize the Big Breakfast by removing the hash browns and biscuit and adding bacon and cheese.
So, when it comes to keto bun vs. no bun at McDonald's, both options are viable. Choosing a keto bun can provide the familiar experience of eating a burger or sandwich, while going bunless helps ensure you stay within your carb limit and may be more cost-effective. Ultimately, the decision depends on your personal preferences and how strict you are with your keto diet.
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Keto-friendly McDonald's drinks
When following a keto diet, it is important to minimize your carbohydrate intake and increase your consumption of fats. This means that you should generally avoid sugar, bread, and other foods with a high carbohydrate content.
- Unsweetened iced tea: Tea is a great option for keto dieters, but it is important to skip any added sugar or sweeteners. You can bring your own keto-friendly sweetener, such as stevia, from home.
- Diet Coke and Coke Zero: These drinks have 0g net carbs and are suitable for a keto diet.
- Diet Dr. Pepper: While not available at all locations, Diet Dr. Pepper is another diet drink option with 0g net carbs.
- Water: Although simple, water is always a healthy and keto-friendly choice.
- Unsweetened iced coffee: Coffee can be keto-friendly, but be sure to skip the cream and sugar.
It is important to note that McDonald's uses whole milk, which contains natural carbs and sugar. Therefore, milk-based drinks are not recommended for those on a keto diet. Additionally, sugar-free beverages may still be high in carbohydrates, so it is important to check the nutritional information before consuming.
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McDonald's salads on keto
Salads are the best low-carb and keto-friendly options at McDonald's. However, you should be mindful of the ingredients and dressings you choose to add to your salad.
The side salad at McDonald's is a valuable option for keto dieters. Amanda Baker Lemein, a Chicago-based RD nutritionist, recommends filling at least half of your plate with non-starchy veggies for lunch and dinner, regardless of whether you're on the keto diet or not. This will add nutrients and fibre to your meal while keeping the carb count low.
You can also order the grilled chicken sandwich without the bun and pair it with the grilled chicken salad (hold the croutons and carrots) for extra protein and veggies. If you want to make your salad more flavourful, you can add a low-carb dressing, such as creamy ranch, which only has 1 gram of carbs.
However, keep in mind that McDonald's salads may not be available in all locations, as some reports indicate that the chain removed salads from their menu a few years ago.
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Keto-friendly McDonald's burgers
If you're on the keto diet and craving a McDonald's burger, fear not—there are several ways to adapt the menu to your needs. The key is to skip the bun and any sugary sauces.
The McDouble without the bun or ketchup is a popular keto option, containing just 2 grams of net carbs. You can also ask for extra shredded lettuce and onions to bulk it up. If you're happy to skip the bun, the Quarter Pounder with Cheese is another keto-friendly choice, as the patty is made with 100% beef and contains no fillers.
If you're ordering breakfast, the Sausage McMuffin without the muffin is a good choice, containing just 3 grams of net carbs. You could also try the Bacon, Egg and Cheese Biscuit without the biscuit, or the Triple Breakfast Stack McGriddle without the griddle cake.
Some people choose to bring their own keto-friendly buns or sandwich thins when ordering a McDonald's burger, but be aware that most keto buns can cause an insulin spike. If you're ordering through the app, you can also ask for extra shredded lettuce and onions to make your burger more like a salad.
Remember to skip the fries and opt for a keto-friendly drink, like unsweetened iced tea or a diet soda.
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Frequently asked questions
The Sausage McMuffin without the muffin, the Bacon, Egg and Cheese Biscuit without the biscuit, and the Triple Breakfast Stack McGriddle without the griddle cake are all keto-friendly options.
The McDouble without the bun and ketchup, the Quarter Pounder without the bun, and the Big Mac are all keto-friendly options. You can also order a bunless cheeseburger or a burger with a keto bun that you bring yourself.
Unsweetened iced tea, Diet Coke, Coke Zero, and other diet drinks are keto-friendly options. Water is always a good choice as well.
Salads with low-carb dressings are a good option for keto dieters. You can also order extra shredded lettuce and onions to make a burger salad.
