Keto on the Go: Low Carb Options at McDonald’s

Low Carb / Keto Resource

McDonald's is a global fast food franchise that offers Keto friendly options at a reasonable price. Because of the abundance of locations, I figured that a guide for eating Keto at McDonald's would be helpful to many people!

For the most part, I've had pretty decent experiences at McDonald's. When you ask for a sandwich without a bun, they usually prepare it for you in a plastic container. Sometimes, they even include large pieces of leaf lettuce, which is awesome! You can totally use it in place of a burger bun!

One thing I like about McDonald's is that most locations have breakfast all day (in the U.S., at least). While it's usually made-to-order and takes a little longer, it's very convenient to be able to pop through the drive-thru for a delicious breakfast -- any time of day.

Much like the tactics I use for eating Keto at Wendy's, you'll want to stick to these basics:

  • Avoid the heavy carbs: french fries, buns, wraps, bagels, biscuits, etc.
  • Make wise condiment choices.
  • Be wary of the sugar-free iced coffee and dressings!

Burgers

McDonald's tends to have some sort of promotional pricing, so keep an eye on those for saving money!

  • Hamburger, plain with no bun (90 calories, 6g fat, 0g carbs, 7g protein)
  • Cheeseburger, plain with no bun (140 calories, 10g fat, 2g carbs, 10g protein)
  • Double Cheeseburger, plain with no bun (270 calories, 20g fat, 4g carbs, 1g fiber, 20g protein)
  • McDouble, plain with no bun (220 calories, 16g fat, 3g carbs, 17g protein)
  • Bacon McDouble, plain with no bun (290 calories, 21g fat, 3g carbs, 23g protein)
  • Triple Cheeseburger, plain with no bun (360 calories, 26g fat, 5g carbs, 1g fiber, 27g protein)
  • Quarter Pounder, plain with no bun (240 calories, 18g fat, 1g carbs, 20g protein)
  • Quarter Pounder with Cheese, plain with no bun (340 calories, 25g fat, 4g carbs, 1g fiber, 25g protein)
  • Big Mac, no bun (330 calories, 25g fat, 7g carbs, 1g fiber, 18g protein)
  • Pico Guacamole Burger, no bun (410 calories, 31g fat, 9g carbs, 2g fiber, 24g protein)

Chicken

The Pico Guacamole Grilled Chicken with no bun is one of my favorite. Awesome flavor that you wouldn't expect from fast food.

  • Artisan Grilled Chicken Sandwich, plain with no bun (130 calories, 2g fat, 0g carbs, 28g protein)
  • Pico Guacamole Grilled Chicken Sandwich, no bun (330 calories, 19g fat, 8g carbs, 2g fiber, 35g protein)
  • Filet-O-Fish, plain with no bun (120 calories, 5g fat, 9g carbs, 10g protein)
  • McChicken, plain with no bun (160 calories, 9g fat, 10g carbs, 1g fiber, 9g protein)
  • Buttermilk Crispy Chicken Sandwich, plain with no bun (300 calories, 16g fat, 20g carbs, 2g fiber, 19g protein)
  • Chicken McNuggets, 4 piece (180 calories, 11g fat, 11g carbs, 1g fiber, 10g protein)
  • Chicken McNuggets, 6 piece (270 calories, 16g fat, 16g carbs, 1g fiber, 15g protein)
  • Buttermilk Crispy Tenders, 2 piece (250 calories, 13g fat, 13g carbs, 20g protein)

Breakfast

McDonald's breakfast has always been a guilty pleasure of mine. Now, it just doesn't include the McGriddle!

  • Sausage patty (190 calories, 18g fat, 1g carbs, 7g protein)
  • Bacon, side (70 calories, 4.5g fat, 1g carbs, 5g protein)
  • Steak patty (130 calories, 10g fat, 0g carbs, 12g protein)
  • Round egg (70 calories, 5g fat, 1g carbs, 7g protein)
  • Folded egg (60 calories, 4g fat, 2g carbs, 6g protein)

Condiments & Toppings

Be wary of the sweet sauces. I tend to stick with mayo and mustard.

  • Mayonnaise (100 calories, 10g fat, 0g carbs, 0g protein)
  • Mustard (5 calories, 0g fat, 0g carbs, 0g protein)
  • Ketchup (10 calories, 0g fat, 2g carbs, 0g protein)
  • Pickles (2) (0 calories, 0g fat, 0g carbs, 0g protein)
  • Lettuce (0 calories, 0g fat, 0g carbs, 0g protein)
  • Tomato (1 slice) or Lettuce (5 calories, 0g fat, 1g carb, 0g protein)v
  • Tartar Sauce (90 calories, 10g fat, 1g carbs, 0g protein)
  • American cheese, slice (50 calories, 3.5g fat, 2g carbs, 3g protein)
  • White cheddar, slice (50 calories, 3.5g fat, 2g carbs, 3g protein)
  • Bacon (70 calories, 4.5g fat, 1g carbs, 5g protein)
  • Guacamole (50 calories, 4.5g fat, 3g carbs, 1g fiber, 1g protein)
  • Pico de gallo (10 calories, 0g fat, 2g carbs, 0g fiber, 0g protein)
  • Big Mac Sauce (90 calories, 9g fat, 2g carbs, 0g protein)

Sides & Salads

Be wary of dressings, some of them are over 10 carbs per packet!

  • Side Salad, no dressing (15 calories, 0g fat, 3g carbs, 1g fiber, 1g protein)
  • Bacon Ranch Grilled Chicken Salad, no dressing (320 calories, 14g fat, 9g carbs, 3g fiber, 42g protein)
  • Southwest Grilled Chicken Salad, no dressing, glaze or tortilla strips (260 calories, 7g fat, 15g carbs, 5g fiber, 36g protein)
  • Apple slices (15 calories, 0g fat, 4g carbs, 0g protein)
  • Yoplait Go Gurt (50 calories, 0.5g fat, 8g carbs, 3g protein)
  • French Fries, kids size (110 calories, 5g fat, 15g carbs, 1g fiber, 1g protein)

Salad Dressings

I find that the salad dressing options at McDonald's are limited and disappointing. Instead of dressing, I often opt for the dipping sauces instead. One ranch packet of that is only 1g of carbs!

  • Low Fat Balsamic Vinaigrette (35 calories, 2g fat, 4g carbs, 0g protein)
  • Low Fat Italian (50 calories, 1.5g fat, 8g carbs, 1g fiber, 0g protein)
  • Ranch (190 calories, 16g fat, 11g carbs, 1g fiber, 1g protein)
  • Creamy Southwest Dressing (110 calories, 7g fat, 12g carbs, 1g fiber, 1g protein)

Dipping Sauces

Do yourself a favor and mix the Spicy Buffalo Sauce and Creamy Ranch as your salad dressing. You're welcome.

  • Spicy Buffalo Sauce (30 calories, 3g fat, 1g carbs, 0g protein)
  • Creamy Ranch Sauce (110 calories, 12g fat, 1g carbs, 0g protein)
  • Signature Sauce (100 calories, 9g fat, 3g carbs, 0g protein)
  • Habanero Ranch Sauce (80 calories, 7g fat, 5g carbs, 1g protein)
  • Honey Mustard Sauce (50 calories, 3g fat, 6g carbs, 0g protein)
  • Sweet 'n Sour Sauce (50 calories, 0g fat, 11g carbs, 1g protein)
  • Tany Barbeque Sauce (45 calories, 0g fat, 11g carbs, 0g protein)

Drinks

Don't be fooled by the name. The sugar free coffees actually have a decent amount of carbs.

  • Iced coffee, small sugar free vanilla (80 calories, 5g fat, 8g carbs, 2g protein)
  • Iced coffee, medium sugar free vanilla (90 calories, 5g fat, 11g carbs, 2g protein)
  • Iced coffee, large sugar free vanilla (130 calories, 7g fat, 16g carbs, 3g protein)
  • Diet beverages vary by location.

Meal Ideas

  • 2x McDouble, plain with no bun + side of mayo (540 calories, 42g fat, 6g carbs, 17g protein)
  • 2x Sausage patties, 2x Round eggs (520 calories, 46g fat, 4g carbs, 28g protein)
  • Big Mac, no bun (includes all toppings) + McDouble, plain with no bun (550 calories, 41g fat, 10g carbs, 1g fiber, 35g protein)
  • Pico Guacamole Grilled Chicken Sandwich, no bun (includes all toppings) + side salad + 2 ranch dipping sauces (565 calories, 43g fat, 12g carbs, 3g fiber, 36g protein)

Want to customize your own Keto meal at McDonald's? Use their nifty customizer tool.

What's your favorite Keto meal from McDonald's? Comment below!

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