Back in 2021, we wrote a blog on eating keto at McDonalds. Since it’s a chain restaurant you can find pretty much everywhere, we decided to see if anything has changed. Whether you need a quick dinner for the family or you are on a road trip and need some food, you can usually find a McDonalds. Here’s the original blog, with an update on what has changed at the end.
Finding the Nutritional Information
Their website has a great, easy-to-use nutritional information section. Simply select the item you want and then click on “customize.” It will list all the ingredients usually on that item and you can take them off or add other ingredients to it. At the top, there is an image that looks like a food label that will list all the nutritional information. On top of that in large print (great for those of us who are getting older – lol) is the calories, fat, carbs and protein all separated for you. Easy peasy.
Main Courses That Are Keto at McDonalds
You can choose pretty much any of the hamburger / cheeseburger options. We tend to go for the BLT Quarter Pounder. For this item, select it from the burgers section and then click “Customize.” Take off the bun, the ketchup and the mustard and it is a total of 4 net carbs. If you take off the onions, it takes it down to 3 net carbs.
Breakfast Options at McDonalds
With all your energy from doing keto, sometimes you get up bright and early and get breakfast on the go. At McDonalds, we get a Bacon and Egg McMuffin. Just get it without the English Muffin and it has only 2 net carbs! We usually get two and we stay full enough that we can skip lunch. The one downside to this is that it is harder to eat. If you don’t want to get really messy, you should sit down and eat it with a fork and knife.
McDonalds makes it easy to plan to stay on track. It is always best if you will be eating out to do your research ahead of time so you know of any hidden carbs or sugars that may be included. Sure, your meal may take a little longer because it’s custom, but it will be nice and fresh!
The Updates for Keto at McDonalds
Since this blog, McDonald’s has added a lot of options for keto folks. For breakfast, you can get an Egg McMuffin BLT. It comes with bacon, lettuce and tomato. Without the muffin, it’s only 3 grams of carbs. It’s also important to mention here that if you get the sausage with your Egg McMuffin rather than the bacon, it’s still just 3 grams of carbs if you don’t eat the muffin.
For the main dishes, I looked at the creamy parmesan and bacon quarter pounder, thinking it might be a tasty option. Unfortunately, the sauce has about 5 grams of sugar in it. If you can tolerate the sugar (i.e. possible spike in your blood sugar), it has about 8 grams of net carbs if you get it without the crispy onions and bun.
The real stars though are the grilled chicken McWraps now available. I’m not sure how they would serve it without the wrap. You may have to take the wrap and just not eat it. Make sure you get a bowl!
There is a creamy avocado ranch that only has 3 grams of net carbs if you get it without the crispy jalapenos and wrap. The spicy bacon deluxe grilled chicken has a creamy habanero sauce and only has 2 grams of net carbs without the wrap. A ranch chicken snack wrap without a wrap has just 2 grams of carbs. The chicken and bacon wrap would be 2 grams of net carbs without the tortilla. And, winner of the lowest carb option, the spicy buffalo chicken snack wrap. Without the tortilla it’s just 1 gram of carbs!
Drink Options for Keto at McDonalds
Apparently, some locations now have a sugar-free syrup they can use in the McCafe. That’s exciting! Before you were limited to coffee or tea, or a cold brew – which is just coffee, tea or added water and ice. That’s not to be confused with their iced coffee, which is filled with sugar. But now, they have an option of using sugar free syrup for their iced coffee. It comes out to just 3 grams of carbs! You can also get the cold brew with sugar free syrup and cream, which is also 3 grams of carbs.
A Final Thought of Eating Keto at McDonalds
There have been some positive upgrades to the McDonald’s options for keto in just the past few years! And their nutritional information calculator is still amazing. Simply add or subtract ingredients to see what your macros are for the meal. I’m kind of impressed. Good job, McDonalds!
Wendy
