For those embracing the keto lifestyle, maintaining a low-carb, high-fat diet often involves meticulous meal planning and home cooking. However, life sometimes throws curveballs, and the convenience of a drive-thru becomes essential. The good news is that McDonald's can be a viable option for keto dieters with the right modifications.
The ketogenic diet revolves around minimizing carbohydrate intake to shift the body's primary energy source from glucose to fat, inducing a metabolic state called ketosis. While individual nutritional needs vary, a general guideline involves consuming 60 to 75 percent of calories from fat, 15 to 30 percent from protein, and 5 to 10 percent from carbohydrates. This typically translates to a daily carb limit of no more than 50 grams, with some strict keto adherents aiming for as low as 20 grams.
Even with such limitations, enjoying McDonald's favorites is possible without derailing progress. Registered Dietitian Nutritionist (RDN) Leah Johnston suggests leveraging the McDonald's app for customization. Ordering through the app allows for specific requests, such as extra shredded lettuce and onions on burgers to create a "burger salad." When ordering beverages like coffee, diet soda, or unsweetened tea, omitting cream and sugar is crucial for maintaining keto-friendliness.
Keto-Friendly Breakfast Options
McDonald's offers several breakfast items that can be easily modified to fit a ketogenic diet. Here are some examples:
Sausage McMuffin with Egg (Sans English Muffin)
This is often considered one of the best keto-friendly choices. By skipping the English muffin, the carb count drops to a mere three grams. For a more substantial meal, Johnston recommends ordering two, discarding the muffins, and combining the egg and sausage patties into a keto-friendly breakfast sandwich.
Read also: Easy Low-Carb Cheese Crackers
- Nutrition Information: 3 g carbs, 27 g fat, and 15 g protein
Sausage Burrito (Without The Tortilla)
Enjoy south-of-the-border flavors by ordering the sausage burrito without the tortilla. This transforms the item into an egg and veggie scramble with cheese, according to Johnston.
- Nutrition Information: 3 g carbs, 13 g fat, and 9 g protein
Egg McMuffin (Without The Bun)
The egg and Canadian bacon provide ample protein, and Canadian bacon is lower in saturated fat than bacon or sausage, says Baker Lemein.
- Nutrition Information: 3 g carbs, 11 g fat, and 12 g protein
Bacon, Egg, And Cheese Biscuit (Minus The Biscuit)
Without the biscuit, this breakfast sandwich provides a satisfying keto breakfast. Baker Lemein notes that eggs contribute essential nutrients like choline and vitamin D.
- Nutrition Information: 4 g carbs, 13 g fat, and 14 g protein
Big Breakfast (Without The Biscuit And Hash Browns)
This classic breakfast can be keto-friendly by omitting the biscuit and hash browns, essentially creating a scrambled eggs and sausage meal.
- Nutrition Information: 2 g carbs, 29 g fat, and 19 g protein
Sausage, Egg, And Cheese McGriddles (Without The Bun)
While the McGriddle cakes are a signature part of this sandwich, removing them makes it a viable keto option. It boasts almost double the fat content compared to protein.
Read also: Keto Calorie Counting: A Detailed Guide
- Nutrition Information: 4 g carbs, 27 g fat, and 14 g protein
Other Keto McMuffin Options
- Sausage McMuffin
- Sausage McMuffin with Egg
- Bacon, Egg and Cheese McGriddles
- Sausage McGriddles
- Sausage, Egg & Cheese McGriddles
Other Keto Breakfast Option
- Sausage Patty (1 gram net carbs)
- Sausage Biscuit (no biscuit): 2g net carbs
Keto-Friendly Lunch and Dinner Options
McDonald's offers several burger options that can be modified for a keto diet.
Double Cheeseburger (Without The Bun)
Baker Lemein notes that a hamburger is lower in saturated fat than breakfast sandwiches, although it may not be as filling. However, a burger can certainly fit into a keto plan.
- Nutrition Information: 4 g carbs, 20 g fat, and 20 g protein
Quarter Pounder With Cheese Bacon (Sans Bun, Cheese, And Ketchup)
This option qualifies as a high-protein keto meal. Omitting the cheese reduces the carb count to just two grams, but keeping the cheese only increases it to five grams.
- Nutrition Information: 2 g carbs, 25 g fat, and 24 g protein
Big Mac (Without The Bun)
While not the healthiest keto choice, a Big Mac without the bun can still fit within keto guidelines.
- Nutrition Information: 5 g carbs, 25 g fat, and 18 g protein
Double Quarter Pounder With Cheese (Without The Bun, Cheese, And Ketchup)
This burger is a substantial option for those with a larger appetite. However, Johnston notes that it is slightly higher in protein than fat, making it less ideal for strict keto.
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- Nutrition Information: 2 g carbs, 32 g fat, and 37 g protein
McDouble (Without The Bun And Ketchup)
A value menu option, the McDouble, fits most keto diets when the bun and ketchup are removed.
Other Keto Burger Options
- Big Mac (no bun, no ketchup or Big Mac sauce): 5g net carbs
- Quarter Pounder with Cheese
- Double Quarter Pounder with Cheese
- Quarter Pounder with Cheese Deluxe (skip the tomatoes to save 1 gram of carbs)
- Quarter Pounder with Cheese and Bacon
- Cheeseburger
- Double Cheeseburger
- Hamburger
Keto-Friendly Sides and Sauces
Side Salad
While not a substantial meal on its own, the side salad is a valuable option for keto dieters. Baker Lemein recommends filling at least half of your plate with non-starchy veggies for lunch and dinner, keto or not, to add nutrients and fiber with minimal carbs.
- Nutrition Information: 3 g carbs, 0 g fat, and 1 g protein
Keto-Friendly Sauces
Several McDonald's sauces and condiments are surprisingly keto-approved:
- Spicy Buffalo Sauce: 1g net carbs, 3g of fat, 0g of protein
- Creamy Ranch Sauce: 1.5g net carbs, 12g of fat, 0g of protein
- Mayonnaise
- Mild and Hot Picante Sauces
- Mustard
- Signature Sauce: 3g net carbs, 9g of fat, 0g of protein
Drinks
- Unsweetened iced tea: 0g net carbs
- Water
Items to Avoid
To stay in ketosis, it's essential to avoid certain McDonald's menu items:
- Chicken sandwiches: All of McDonald's chicken options are breaded, making them too high in carbs.
- Filet-O-Fish: The Filet-O-Fish is also breaded.
- McNuggets: Breaded and fried, even a small order of McNuggets is too high in carbs.
- Potatoes: Hash browns and French fries are high in carbs.
- Pancakes: Pancakes are too high in carbs from flour and sugar.
- Apple slices: Apple slices contain too much fruit sugar.
- Sugary sauces: Avoid barbecue, honey mustard, honey, Sweet ‘N Sour, ketchup, and pancake syrup.
- Specialty coffees: Avoid flavored creams and syrups in McCafe drinks.
- Baked sweets: Apple pie, cookies, cinnamon rolls, and other baked goods are high in carbs.
- McFlurries, cones, and shakes: These items are made with ice cream and candy.
- Sugary drinks: Sweet tea, lemonade, and sugar-sweetened sodas should be avoided.
- Smoothies and frozen drinks: Smoothies, Frozen Fanta, and Frozen Coke drinks are too high in sugar.
Tips for Ordering Keto at McDonald's
- No buns or breading: This is the most crucial modification for most menu items.
- Specify no ketchup: Ketchup adds unnecessary carbs and sugar.
- Avoid salad dressings: Most dressings are high in sugar.
- Skip fries, frozen treats, and shakes: These are all high in carbs and sugar.
- Utilize the McDonald's app: The app allows for easy customization and nutritional information access.
- Ask for extra lettuce: Use lettuce as a wrap for burgers.
A Note on Processed Foods
While McDonald's can be a convenient option for keto dieters, it's important to remember that their foods are highly processed. Many items contain industrial additives designed to extend shelf life or improve palatability. While modifications can achieve the desired macro ratios, it is important to be mindful that regular consumption of ultra-processed foods has been linked to negative health outcomes.