Everything Keto at McDonald's in 2024

Committing to the ketogenic diet might seem like a choice bound to make enjoying your favorite McDonald’s meals a thing of the past. However, by adding some tweaks to your ordering routine and learning what items to steer clear of, you can effortlessly incorporate some fast food treats into your keto regimen. This guide aims to show you how to do just that, as it covers all of the low-carb options McDonald’s has to offer, be it for breakfast, lunch, or dinner, complete with the carb counts.

The Basics of Ordering Keto at McDonald’s

To make the ordering process as painless and simple as possible, we’ve broken it down into a few easy-to-follow steps that will allow you to enjoy a fast food meal without worrying about deviating from your keto journey.

1. Choosing the protein source

Start by choosing your preferred protein source – eggs or burger (beef is currently the only grilled meat on the menu without breadcrumbs); cheese is also okay and keto-friendly.

Although most of the available sauces and condiments contain added sugars and high-carb ingredients, if you can’t resist adding a little extra flavor to your meal, we have found a few choices that are actually compatible with a low-carb diet.

3. Keto drinks

Opt for a simple black coffee or hot tea for breakfast or an unsweetened iced tea or diet soda for lunch and dinner.

Keto Breakfast Options on the McDonald’s Menu

Discovering keto-approved breakfast offerings at McDonald’s is easier than you might think. By asking for some simple modifications, you can enjoy delicious, guilt-free options for the day's most important meal.

1. Bacon, Egg & Cheese Biscuit (4g net carbs, 15g fat, 12g protein)

If you ask for no biscuit, it contains an egg, American cheese, and smoked bacon.

2. Egg McMuffin (3g net carbs, 12g fat, 12g protein)

Without the English muffin, you’ll end up with an egg, American cheese, and Canadian bacon.

3. Sausage McMuffin (1g net carbs, 24g of fat, 9g protein)

Ask for no muffin; you can add extra sausage and cheese to make this simple combination of a sausage patty and American cheese more fulfilling.

4. Sausage McMuffin with Egg (2g net carbs, 30g fat, 15g protein)

Skip the English muffin and enjoy a combination of egg, sausage, and American cheese.

5. Sausage Biscuit with Egg (2g carbs, 24g fat, 12g protein)

Without the biscuit, it contains an egg and a sausage patty; add some cheese slices to enrich this very low-carb meal.

6. Bacon, Egg & Cheese McGriddles (4g net carbs, 15g fat, 12g protein)

Order it without the griddle cakes. You will get an egg, American cheese, and smoked bacon.

7. Sausage, Egg & Cheese McGriddles (3g net carbs, 27g fat, 14g protein)

Same as with Bacon, Egg & Cheese McGriddles, skip on the griddle cakes, but feel free to order extra slices of cheese, sausage, or eggs.

8. Big Breakfast (3g net carbs, 29g fat, 20g protein)

Even without the biscuit, hash browns, and hotcake syrup, this makes for one of the more filling keto options on the McDonald’s breakfast menu. It consists of scrambled eggs and a sausage patty; you can add bacon and cheese.

9. Sausage Burrito (2g net carbs, 13g fat, 9g protein)

Order it without the flour tortilla; you’ll get a scrambled egg, sausage, and vegetable mix, together with American cheese (1g net carbs per slice).

Keto Breakfast Drinks

Starting the day without a rousing shot of caffeine can be challenging for many. For the occasions when McDonald’s is your chosen breakfast spot, we’ve ensured that you know which of their coffees will energize you in a keto-friendly way.

While their menu offers a considerable array of coffee drinks that can be customized to be sugar-free, they are still surprisingly high in carbohydrates. The culprit here is whole milk, which contains 12g of carbs per 8oz glass. Unfortunately, as of the time this article is written, McDonald’s does not offer dairy-free alternatives to their milk products in the United States.

Our recommendation is to stick with plain black coffee, of which there are two varieties:

1. Americano (1g net carbs, 0g fat, 0g protein)

Simple espresso coffee made with hot water.

2. Premium Roast Coffee (1g net carbs, 0g fat, 0g protein)

Made with roasted Arabica beans.

You can personalize and enrich both options by adding some keto-friendly coffee cream (1g net carbs per packet).

McDonald’s Keto-Friendly Lunch and Dinner

Now we come to the portion of its menu McDonald’s is probably best known for: burgers and chicken sandwiches. While all of their chicken items include breading of some kind and would thus compromise your keto goals, there’s no need to worry.

Despite these limitations, McDonald’s offers a plethora of lunch and dinner options that can easily be customized into delicious, keto-friendly meals. Additionally, these options come with the added benefit of fitting in with a tight budget.

For easier navigation, we’ve divided these menu options into two subcategories: regular and deluxe (for when you’re craving a little extra fast food tastiness).

Keto Beef Options

McDonald’s Basic Keto Burger Orders

1. Quarter Pounder with Cheese (3g net carbs, 24g fat, 24g protein)

Order it without the quarter pounder bun and ketchup, and enjoy this protein-rich combination of beef patty and American cheese, complete with onions and pickle slices. Mustard will enhance the flavor without adding the extra carbs.

2. McDouble (3g net carbs, 18g fat, 17g protein)

Same as with the Quarter Pounder, order it without the bun and ketchup.

3. Quarter Pounder with Cheese Bacon (4g net carbs, 33g fat, 30g protein)

Without the bun and ketchup, it has all the ingredients of a Quarter Pounder with Cheese, plus some tasty smoked bacon.

4. Cheeseburger (2g net carbs, 11g fat, 10g protein)

Enjoy this McDonald’s classic without the bun and ketchup.

5. Hamburger (1g net carbs, 7g fat, 7g protein)

Order it plain – no bun, no ketchup.

McDonald’s Deluxe Keto Burger Orders

1. Big Mac (3g net carbs, 18g fat, 18g protein)

Order it without the bun and Big Mac sauce. It contains a beef patty, lettuce, American cheese, pickles, and onion. If you don’t want to enjoy it without its namesake sauce, it will bring the carbs count up to 6g.

2. Double Quarter Pounder with Cheese (4g net carbs, 40g fat, 42g protein)

Request it without the bun and ketchup.

3. Quarter Pounder with Cheese Deluxe (5g net carbs, 35g fat, 24g protein)

If you order it without the bun and ketchup, you will get a beef patty, American cheese, a Roma tomato, lettuce, pickle slices, and onions, supplemented with mayonnaise and mustard.

4. Double Cheeseburger (4g net carbs, 22g fat, 20g protein)

Same as with the regular option, opt out of the bun and ketchup.

Sauces and Dressings

Even though most of your orders from McDonald’s menu will have to undergo some keto-approved personalization, that doesn’t mean you have to completely give up on sauces and condiments that make those orders extra enjoyable. Read on to learn which ones are to be avoided and which are either low on carbs or completely carb-free and thus a perfect addition to your McDonald’s keto meal.

Tangy Barbeque Sauce, Honey Mustard Sauce, Sweet ‘N Sour Sauce, honey, and ketchup are all too high in sugar to be part of a ketogenic diet. Instead, opt for some of the following alternatives:

Spice up your order guilt-free with this surprisingly keto-friendly sauce.

Low on carbs and creamy dipping sauce.

Keto Drink Options at McDonald’s

No meal would be complete without a refreshing beverage to pair it up with. While soft and other sugary drinks are strictly incompatible with a keto lifestyle, luckily you’ll still have some delicious options to pick from the McDonald’s drinks menu.

Non-Keto McDonald’s Menu Items to Avoid

If you would like to know which items are straight-up off-limits and would immediately kick you out of ketosis, read on. Like every fast food chain, McDonald’s menu has many options that no modification could make keto-friendly. The main offenders include everything off the Sweets & Treats menu (ice creams, shakes, pies, and cookies), buns and breading of any kind, fries, soft drinks, coffee with milk and syrups, and all sauces and condiments apart from Spicy Buffalo Sauce, Creamy Ranch Sauce, mustard, and mayonnaise. Hopefully, this list narrows things down enough for you to be able to focus on personalizing a keto-friendly meal that best suits your needs.

Frequently asked questions

The post Everything Keto at McDonald's in 2024 appeared first on Cast Iron Keto.

Frequently Asked Questions

What happens in the first week of keto?

Do your research before you begin a ketogenic lifestyle. Understanding what foods to avoid and how many carbs are allowed daily is essential. Learning which foods help create the right balance of macronutrients is also important.

Once you have the basics down, it's time for you to begin creating meals to support your new lifestyle. Consuming whole, unprocessed foods will speed up your body's adaptation to this new way of living. A few simple tweaks, such as adding more healthy fats and proteins in each meal, can significantly improve energy levels and focus while helping with cravings.

Next, you need to learn how to manage portion sizes and meal times while following the keto diet. This will allow your body enter a ketosis state where it burns fat for energy instead of sugar. This can be done by tracking macros or consulting with a nutritionist who may offer one-on-one advice.

The first week of the keto diet transition is a time when everyone needs to be patient. When starting this journey, it is important to get enough sleep and keep hydrated. Allow yourself three days to assess whether this is working for your body. Each person responds differently to different things so you can give it some time.

What is the suggested lazy keto diet?

Keto can be a daunting task. There are many books, websites and nutrition advice that can overwhelm you. That's where the "lazy keto diet" comes in.

Instead of tracking all your macros, lazy keto diets focus on reducing net carbohydrates to 25-50g per day in order to enter and maintain ketosis. This approach is more relaxed than traditional keto diets since you don’t need to keep so close tabs on macronutrient ratios and caloric intake.

The lazy ketogenic diet allows you to forgo tracking macros in favor of whole low-carb food choices that you love. You are encouraged to eat moderate amounts of meat, eggs, dairy products and nuts while avoiding added sugars and starchy carbohydrates.

This is the perfect way to transition to low-carb living, without having your meals sacrificed or depriving yourself of important nutrients. Lazy Keto works great for people just beginning to learn about keto nutrition or those who don't want to count macros daily but still want weight loss.

Are There Any Keto Food Lists I Need?

Determining if you need a keto food list? maybe an essential part of your keto journey. To reap the full benefits of ketogenic eating, it is important to eat high-fat and low-carb foods. With so many recipes and food items available, each offering different levels of carbohydrates, finding the best fuel for reaching your goals can seem daunting.

But knowing which foods are allowed on this diet can help make meal planning more efficient and ensure you get enough variety each day. A keto food checklist simplifies the process by giving information about what you should consume and some suggestions on how to prepare them. It can be used to guide you when you go shopping or dining out.

In addition, having a well-balanced nutritional approach to eating can help maximize weight loss results while maintaining overall wellness. This includes 12-15% protein, 15-30% fat, and no more than 5% net carbs to get into the metabolic state known as ketosis. The goal is to identify the most desirable meals and choose those that are high in nutrients while minimizing carbs.

The reliable keto food list can help you move towards cleaner eating habits to improve your health and live a more fulfilling life. This helpful resource will help you get closer to your goals for lifestyle.

Is keto right for you?

You must make the conscious choice to ask tough questions, do your research, and find out what "right" is for you. This is why the keto diet is so popular and has been for so many years. It is widely believed to provide health benefits beyond just weight loss.

Ask yourself, what are my health goals? Are you looking to lose weight, increase mental clarity, or balance your gut microbiome? There is no one-size fits all method, but keto can be an excellent place to begin if you do your research.

Keto is a way to limit the amount carbohydrates that you consume. We recommend consuming 20 grams per person each day. This pushes our bodies into a biochemical state known as nutritional ketosis - basically using fat as our energy source instead of sugar or glucose. It might seem hard initially to adhere strictly to this limit of carbs, but it will get easier as you become more comfortable with it.

The ketogenic diet is good for internal and external health. However, it's important to maintain high nutritional quality.

Keto can be sustainably balanced with adequate nutrient intake. For maximum benefits, ensure that you only eat real whole foods. Don't underestimate the value of portions. When done properly, keto can be very beneficial to your individual needs. So take some time to find out more and get started before taking big steps backwards or forwards.

What is a Ketogenic Meal?

It's never been easier to eat a ketogenic diet. Think of it like regular healthy eating, but with a twist. The twist is to ditch processed carbs and replace them with high-quality fats and proteins.

The diet's many health benefits include increased energy levels and cognitive performance. You will also experience better digestion. It's all possible while enjoying delicious, great-tasting meals.

What does a delicious ketogenic meal look? This could be grilled salmon served over fresh Kale with parmesan cheese and paired with roasted cauliflower drizzled with olive oil. Finished off with freshly cut herbs. You could make an omelet that is filled with bacon bits, flavorful bell and peppers, and melted cheddar cheese.

It doesn't matter which route you take when crafting your next keto-friendly meal. Quality ingredients are the key to any recipe being a hit! Go ahead, get in the kitchen! Explore new flavours and try healthy recipes to improve your quality of life.

Can you eat keto rice?

Hesitating? Is it worth the wait? It is possible to incorporate rice into your ketogenic diet, but it could be detrimental to your well-planned diet.

Rice is a grain-based carbohydrate and packs quite a bit of energy per cup. If you are trying to limit calories or reduce carbs, it is best not to eat large quantities of wild or white rice. However, some varieties, like broccoli and cauliflower rice, are low on carbohydrates and still contain essential nutrients like vitamin A, fibre, and protein.

Cauliflower contains 3g net carbs for a cup cooked portion. Even though cauliflower is a great substitute, you should still be aware of some important tips before you start to incorporate it into your meals. Make sure to carefully portion out the ingredients and check the package for any extra ingredients. Bake instead of fry to cut calories; use healthy fats like avocado to flavor your food; and ensure adequate hydration throughout your day to avoid bloating due to any starches from rice.

If done right, healthy grains such as cauliflower rice and low-carb alternatives such as cauliflower rice can be added to your diet to boost your essential vitamins & mineral intake. Are you wondering if keto rice is good for you? You should be mindful about the variety and how much rice you choose for each meal. Also, avoid any extra fixings that can take away from the delicious and nutritious benefits of this grain.

Statistics

• When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)
• It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
• The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
• Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
• Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)

External Links

[TAG74]

• PubMed: A low-carbohydrate, ketogenic diet is a good way to manage type II diabetes mellitus


• PubMed - Eggs are safe and don't increase the risk of heart disease.

[TAG77]

• The Ketogenic Food: Evidence for Optimism But High-Quality Research Needed. - PMC


• PMC: Low-Carb Ketogenic and Low-Carb Diets in Type 1 Diabetes and Type 2 Diabetes

[TAG80]

• Is butter bad for you or good?


• The Fat Soluble Vitamins: A-D, E, E and F

[TAG83]

• Cambridge Core

How To

What are the Best Foods You Can Eat on a Ketogenic Diet?

A ketogenic diet is only possible if you consume the right foods. You should eat plenty of protein and fats. Avoid processed and sugary foods.

It is important to eat lots of whole foods and consume moderate amounts of healthy fats such as avocados, coconut oil and butter. For maximum success, avoid refined sugar, bread, gluten, and all other grains.

If you want to ensure your body receives the best nutrition, organic should be your top priority. Free-range eggs provide vital nutrients that are concentrated from their natural environment.

Your taste buds will be enticed by delicious low-carb recipes such as broccoli, spinach, kale, and other common low-carb ingredients like cauliflower, spinach, and spinach. Consuming fermented foods can help you include probiotics in your diet, which have been shown to improve metabolic health and reduce inflammation.

Wild meats like venison, duck, and partridge can be used in a variety of recipes, which adds variety to your menu while also providing lean proteins and minerals that are difficult to find in other foods.

It's all about creating balance between eating fresh produce in their natural forms and adding nutrient dense ingredients that will help you stay satisfied, so you don’t feel deprived or denied.

Resources:

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