If you’re following a low carb diet, it can be a challenge to find suitable options when eating out. McDonald’s, known for its fast and convenient food, might not be your first choice for a blood sugar friendly, low-carb meal, but it is possible to find suitable options on their breakfast menu.
In this blog post, I’ll share my recommendations for the best low carb McDonald’s breakfast options and provide some tips on how to customize your order to make it even more blood suagr friendly.
The Top 7 Low-Carb McDonald’s Breakfast Menu Options
1. Egg McMuffin (without the Muffin)
When you think about breakfast at McDonald’s, the Egg McMuffin is probably what comes to mind first. Although the classic breakfast sandwich isn’t exactly low in carb, you can easily customize it to meet your meal plan needs.
This breakfast sandwich is one of the best options for blood sugar balance since the majority of protein comes from lean sources, including Canadian bacon and egg. However, the English muffin it comes on provides a significant source of refined carbs, which may spike blood sugar.
To fix this, order the sandwich without the English muffin (or remove it yourself). This simple adjustment will reduce the carb count significantly, making it a great option low carb meal plans and blood sugar balance.
The Egg McMuffin without the muffin contains 150 calories, 11g of fat, 2g of carbs, and 10g of protein.
2. Egg White Delight McMuffin without the Muffin
If you’re looking for a lighter, lower calorie breakfast option at McDonald’s, the Egg White Delight McMuffin is a great choice. This sandwich features egg whites, Canadian bacon, and white cheddar cheese on a toasted English muffin. To make it low carb, ask for the sandwich without the muffin.
Although there is no need to avoid the egg yolk completely, swapping the egg white in replacement of the full egg does shave down the calorie content of this breakfast option. But keep in mind, this swap also reduces the protein and fat content, making it less filling. I recommend pairing this breakfast with a side of veggies or fruit to boost the fiber to allow you to stay full longer.
The Egg White Delight McMuffin without the muffin contains 50 calories, 2.5g of fat, 2g of carbs, and 7g of protein.
3. Sausage McMuffin with Egg (without the Muffin)
Similar to the Egg McMuffin, Sausage McMuffin with Egg is another popular breakfast menu item that you can find at most McDonald’s locations. This sandwich consists of a toasted English muffin, sausage patty, egg, and cheese. Similar to the Egg McMuffin, you can order the Sausage McMuffin with Egg without the muffin to make it low carb-friendly.
Keep in mind, however, the sausage and cheese in this sandwich drive up the saturated fat content, which may increase insulin resistance. To help reduce the overall fat content, you can ask to substitute turkey sausage when possible (this may not be available at every location).
The Sausage McMuffin with Egg without the muffin contains 220 calories, 18g of fat, 1g of carbs, and 13g of protein.
4. Bacon, Egg & Cheese Biscuit (without the Biscuit)
If you prefer biscuits over English muffins, the Bacon, Egg & Cheese Biscuit is another easy option to customize into a low-carb friendly McDonald’s menu option. This breakfast sandwich consists of a buttermilk biscuit, bacon, egg, and cheese. To make it low carb, simply ask for the sandwich without the biscuit (or remove it yourself after ordering).
The Bacon, Egg & Cheese Biscuit without the biscuit contains 140 calories, 11g of fat, 1g of carbs, and 9g of protein.
5. Sausage Biscuit without the Biscuit
Similar to the Bacon, Egg & Cheese Biscuit, the Sausage Biscuit is another popular breakfast sandwich at McDonald’s. It consists of a buttermilk biscuit and a sausage patty. To make it low carb, ask for the sandwich without the biscuit.
When possible, swap the sausage out for turkey sausage to reduce the saturated fat and overall calorie content to make this breakfast sandwich more blood sugar friendly.
The Sausage Biscuit without the biscuit contains 170 calories, 14g of fat, 1g of carbs, and 9g of protein.
6. Steak, Egg & Cheese Biscuit without the Biscuit
For those who crave a heartier breakfast, the Steak, Egg & Cheese Biscuit is a popular option at McDonald’s. This sandwich features a buttermilk biscuit, steak, egg, and cheese. To make it low carb, ask for the sandwich without the biscuit.
What I love about this option is that the steak is a leaner protein option, meaning this breakfast contains less saturated fat and calories than the sausage-containing breakfast sandwich options. And less dietary saturated fat is better for blood sugar as well as heart health.
The Steak, Egg & Cheese Biscuit without the biscuit contains 170 calories, 10g of fat, 2g of carbs, and 18g of protein.
7. Breakfast Burrito without the Tortilla
If you prefer a breakfast burrito, you can still enjoy it on a low carb diet by asking for it without the tortilla. The Breakfast Burrito at McDonald’s features scrambled eggs, sausage, cheese, onions, and peppers wrapped in a flour tortilla. By removing the tortilla, you can significantly reduce the carb count of this breakfast item while still enjoying the protein and fiber the wrap provides.
Keep in mind, some chain locations may remove the tortilla for you (and possibly swap it out for lettuce), but at most, you will need to order and remove it yourself.
The Breakfast Burrito without the tortilla contains 170 calories, 12g of fat, 2g of carbs, and 12g of protein. It’s a tasty and low-carb option that’s perfect for those who love a breakfast burrito.
Tips for Customizing Your Low-Carb Breakfast Order
When trying to order a low carb McDonald’s breakfast, keep in mind that you can customize your order to make it even more blood-sugar friendly. Here are some tips:
1. Skip the sauce: Many breakfast sandwiches at McDonald’s come with sauce, such as mayonnaise or ketchup. These sauces can add unnecessary carbs and calories to your meal. Ask for your sandwich without the sauce or choose a lower carb option like mustard. Or, if you love these condiments, just use them sparingly.
2. Add more protein: To make your breakfast more filling and satisfying, consider adding extra protein to your order. However, keep in mind that adding high-fat animal protein to your meal will; increase the saturated fat content, which can increase insulin resistance.
The best choice for adding additional protein would be to add an additional egg or opt for turkey sausage (available at some locations). Depending on the time of day, you can also order grilled chicken as a lean protein option.
3. Add veggies: If you want to add some greens to your breakfast, consider ordering a side salad. McDonald’s offers several salads that you can customize to make them more low carb-friendly. Or, if you are taking your breakfast to-go, pair it with a variety of veggie options from carrot sticks to sliced cucumber.
The Bottom Line on Low-Carb McDonald’s Breakfast Options
Eating out on a low carb diet can be challenging, but McDonald’s offers several low carb breakfast options that you can enjoy. By customizing your order and making smart choices, you can still enjoy a delicious and satisfying breakfast at McDonald’s without derailing your diet. Remember to skip the muffin and biscuit, add more protein, and choose low-carb sides to make your meal more filling and nutritious.
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