Sticking to a keto diet can be challenging, especially when you’re on the go and need a quick meal. But the good news is that you can stay in ketosis while eating at McDonald’s — if you know how to order smart. In this guide, we’ll break down the best strategies for eating keto at McDonald’s without sabotaging your low-carb lifestyle. Whether you’re craving a burger (without the bun) or looking for a satisfying breakfast, this post will help you make the right choices. A plain hamburger at McDonald’s contains 250 calories, which means it’s one of the lowest-calorie items on the menu.
Can You Stay in Ketosis While Eating at McDonald’s?
The short answer is yes — you can stay in ketosis while eating at McDonald’s if you carefully choose low-carb options and avoid high-carb ingredients like buns, fries, and sugary sauces. Typical burger meals from fast-food restaurants are high in carbs due to their buns. The key to success with keto at McDonald’s is knowing how to modify your order to reduce carbs while still getting enough healthy fats and protein to stay satisfied.
Ketosis is the state where your body burns fat for fuel instead of carbs. To stay in ketosis, you need to keep your daily carb intake between 20 to 50 grams of net carbs. McDonald’s meals are typically high in carbs due to buns, fries, and sauces, but you can easily work around this by removing or substituting certain ingredients.
How to Stay in Ketosis at McDonald’s:
- Order burgers without the bun and ketchup
- Choose grilled chicken instead of crispy chicken
- Avoid fries and sugary drinks
- Opt for water, unsweetened iced tea, or black coffee
- Stick with salads (without croutons) and low-carb dressings
By following these simple guidelines, you can successfully maintain a keto diet at McDonald’s without sacrificing flavor or satisfaction.
Looking for more keto-friendly options at other restaurants? Check out my guide to the best keto meals at restaurants — from fast food to sit-down spots — and learn how to modify your order for low-carb success!
Best Keto Meals at McDonald’s (No Bun, No Ketchup!)
When it comes to the best keto meals at McDonald’s, you have more options than you might think. The key is to strip away the carbs and focus on protein and fats.
🍔 1. Double Cheeseburger (No Bun, No Ketchup)
- Remove the bun and ketchup
- Add extra cheese for more fat
- Total Net Carbs: ~3g
🍔 2. Quarter Pounder with Cheese (No Bun, No Ketchup)
- Remove the bun and ketchup
- Add bacon for extra flavor and fat
- Total Net Carbs: ~3g
🍔 3. Grilled Chicken Sandwich (No Bun, No Sauce)
- Remove the bun and sauce
- Add lettuce and tomato for texture
- Total Net Carbs: ~2g
🍔 4. Big Mac (No Bun, No Sauce)
- Remove the bun and special sauce
- Add extra cheese and lettuce
- Total Net Carbs: ~4g
These meals are filling, low-carb, and will help you stick to your keto diet at McDonald’s without feeling deprived.
How to Customize Your McDonald’s Order to Keep It Keto-Friendly
The key to succeeding with keto at McDonald’s is knowing how to modify your order. Most McDonald’s menu items are carb-heavy because of the buns, fries, and sauces — but a few tweaks can make them keto-friendly.
🔥 Tips for Customizing Your McDonald’s Order:
✅ Ask for no bun — Almost any burger or sandwich becomes keto-friendly when you remove the bun.
✅ Avoid ketchup and sweet sauces — Ketchup, BBQ sauce, and sweet chili sauce are loaded with sugar.
✅ Add extra cheese, bacon, and lettuce — These ingredients are low in carbs and high in fat, which makes them ideal for keto.
✅ Stick with grilled chicken over crispy chicken — Crispy chicken is breaded and high in carbs.
✅ Opt for mustard or mayonnaise — These are low in carbs and high in fats, making them perfect for keto.
Customizing your order is the easiest way to make sure you’re getting a satisfying, low-carb meal.
Best Keto Breakfast Options at McDonald’s
Breakfast can be tricky on a keto diet, but McDonald’s actually offers several low-carb breakfast options. You just need to make a few adjustments to keep them keto-friendly.
🍳 1. Egg McMuffin (No Muffin)
- Remove the muffin
- Keep the egg, cheese, and Canadian bacon
- Total Net Carbs: ~2g
🍳 2. Sausage, Egg & Cheese McMuffin (No Muffin)
- Remove the muffin
- Add extra cheese or bacon for more fat
- Total Net Carbs: ~3g
🍳 3. Bacon, Egg & Cheese Biscuit (No Biscuit)
- Remove the biscuit
- Keep the bacon, egg, and cheese
- Total Net Carbs: ~2g
Starting your day with a high-protein, high-fat breakfast will keep you full and energized while helping you stay in ketosis.
Hidden Carbs at McDonald’s: What to Avoid on a Keto Diet
While some menu items are easy to modify for a keto diet, others are hidden sources of carbs. Be cautious with these common McDonald’s items:
🚫 Fries – High in carbs and fat, fries are not keto-friendly (15g carbs in a small order).
🚫 Milkshakes – Loaded with sugar and carbs (over 50g carbs in a small shake).
🚫 McFlurry – Contains over 60g of carbs due to sugar and chocolate mix-ins.
🚫 Sweet Sauces – Ketchup, BBQ sauce, and sweet and sour sauce all have added sugar.
🚫 Hash Browns – A single hash brown contains over 15g of carbs.
Avoiding these high-carb items will make it easier to stick to your keto diet at McDonald’s.
How to Order Low-Carb Sauces at McDonald’s
Many McDonald’s sauces are loaded with sugar, but some are keto-friendly when used in moderation.
Keto-Friendly Sauces:
- Mayonnaise – 0g carbs
- Mustard – 0g carbs
- Ranch – ~1g carbs
- Buffalo Sauce – ~1g carbs
Avoid These High-Carb Sauces:
- Ketchup – ~5g carbs per packet
- BBQ Sauce – ~6g carbs per packet
- Sweet and Sour Sauce – ~10g carbs per packet
Stick to low-carb sauces to keep your meal keto-friendly while adding extra flavor.
Keto-Friendly Snacks at McDonald’s: What to Grab Between Meals
Sometimes you’re not hungry enough for a full meal but still need a quick, keto-friendly snack to stay satisfied. Thankfully, there are several low-carb snack options at McDonald’s that can keep you on track with your keto diet at McDonald’s.
🥓 1. Bacon or Sausage
- Order bacon or sausage on its own — no bun, no biscuit.
- High in fat and protein, perfect for staying in ketosis.
- Net Carbs: ~0g
🧀 2. Cheese Slices
- Ask for individual slices of cheese as a low-carb snack.
- Great for adding fat to your meal.
- Net Carbs: ~1g per slice
🍳 3. Egg Patty
- Order a plain egg patty for a protein-packed, low-carb snack.
- Can be paired with cheese or sausage.
- Net Carbs: ~1g
🥬 4. Side Salad (No Croutons)
- Order a side salad with ranch or Caesar dressing.
- Skip the croutons to keep it low-carb.
- Net Carbs: ~3g
🍗 5. Chicken Patties (Grilled, No Bun)
- Order grilled chicken patties without the bun or sauce.
- High in protein and low in carbs.
- Net Carbs: ~2g per patty
Having a list of go-to keto snacks at McDonald’s makes it easier to stay on track between meals. Plus, knowing what’s available helps you avoid the temptation of high-carb options like fries and desserts.
Keto at McDonald’s Made Easy: Smart Tips for Low-Carb Success
Eating keto at McDonald’s doesn’t have to be complicated. With a few simple adjustments, you can enjoy fast food while staying in ketosis. Here are some final tips:
⭐ Stick with burgers and sandwiches without the bun
⭐ Replace ketchup with mustard or mayonnaise
⭐ Add extra cheese, bacon, and lettuce for more fat and flavor
⭐ Avoid fries, shakes, and sweet sauces
⭐ Opt for unsweetened drinks like iced tea or black coffee
By following these strategies, you can make almost any McDonald’s meal keto-friendly.
Final Thoughts on Keto at McDonald’s
Following a keto diet doesn’t mean you have to give up fast food entirely. With a few smart adjustments, you can enjoy keto at McDonald’s without sacrificing your health goals. Stick with bunless burgers, grilled chicken, and low-carb sauces, and you’ll be able to maintain ketosis even when eating on the go.
Next time you find yourself at McDonald’s, you’ll know exactly what to order to stay low-carb and keto-friendly. With these tips, you’ll never have to stress about finding a meal that works for your diet again!
💡 Want a keto jumpstart? Download my FREE Keto Meal Plan & Cheat Sheet here! -> Keto Resources
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FAQ About Eating Keto at McDonald’s
Yes! You can absolutely stay in ketosis while eating at McDonald’s as long as you carefully customize your order. Stick to bunless burgers, grilled chicken, and low-carb sauces, and avoid fries and sugary drinks. By focusing on high-fat, low-carb options, you can stay on track with your keto goals.
The best keto meal at McDonald’s is the Double Cheeseburger without the bun and ketchup. You can add extra cheese and bacon for more fat, which makes it even more keto-friendly. The Quarter Pounder with Cheese (no bun) and the Big Mac (no bun, no sauce) are also great low-carb options.
A plain McDonald’s burger without the bun typically contains between 2g to 4g of net carbs, depending on the toppings and sauces. Removing the ketchup and special sauce will help keep the carb count even lower.
Yes, but you need to be careful with the dressing and toppings. A side salad without croutons is a good keto option, especially when paired with a low-carb dressing like ranch or Caesar. Avoid honey mustard and other sweet dressings since they are high in sugar.
Some of the best keto breakfast options at McDonald’s include:
1. Egg McMuffin (no muffin) – ~2g net carbs
2. Sausage, Egg & Cheese McMuffin (no muffin) – ~3g net carbs
3. Bacon, Egg & Cheese Biscuit (no biscuit) – ~2g net carbs
Removing the bread and sticking to eggs, cheese, and meat will keep you in ketosis.
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