Keto at McDonald's UK: What To Order & What To Avoid (2026)

Let's be honest. You're reading this because you're standing outside a McDonald's. Or you're about to be. Or you've just caved in and you're frantically Googling while clutching a paper bag that smells suspiciously like regret.

We've all been there.

Maybe the train was delayed. Maybe the kids are screaming. Maybe it's 11 pm at a motorway service station, and the only other option is a sad-looking sandwich that costs way more than it should.

Whatever the reason, here you are. A dedicated keto follower staring down the barrel of the Golden Arches wondering if your ketosis is about to go up in flames.

Good news? It doesn't have to.

After years of following the keto lifestyle and helping thousands of people do the same at The Keto Collective, I can confirm McDonald's can actually work for keto. 

Keto at McDonald's is certainly not a "clean" keto; it's actually pretty dirty. The beef is grain-finished and cooked in vegetable oil. But for a macronutrient survival strategy when you're stuck finding somewhere to eat out on keto? It can work.

If you remember nothing else from this entire article, remember these four words.

No bun. No ketchup.

That's it. That's the foundation of every single keto order at McDonald's UK.

Here's why.

The Bun: A standard McDonald's bun contains around 28 to 30 grams of carbohydrates. That's potentially your entire daily carb allowance wrapped around a perfectly good beef patty. The bigger brioche style buns on premium burgers? Those can hit 35 to 40 grams. Remove the bun and you eliminate over 90% of the carbs. Same meat. Same cheese. Same pickles. Fraction of the carbs.

The Ketchup: That innocent looking red squirt contains about 2.4g of sugar per small sachet, but the larger 25ml dipping pots can hit around 5g of sugar. It's applied automatically to almost everything. Always specify "No Ketchup" unless you want to blow a chunk of your daily carbs on tomato flavoured sugar paste.

McDonald's UK staff are increasingly familiar with the "no bun" request. The keto movement has been growing in Britain for years now. You won't get strange looks. You'll get your burger in a little tray or box with a knife and fork.

Simple.

Right then. Let's start with the morning menu because frankly, it's where McDonald's really shines for keto followers.

UK breakfast service runs until 11am. Earlier on weekdays at some locations. This isn't America where you can grab a McMuffin at 3pm. Plan accordingly.

This is the MVP. The absolute gold standard of keto McDonald's breakfasts.

You get two pork sausage patties, a round egg, and a slice of cheese.

Net Carbs: Around 3g (approximately 1g per sausage patty from dextrose and fillers, plus under 1g from egg and cheese).

The Round Egg Advantage: The egg on a McMuffin is a fresh "Round Egg" cracked into a ring on the grill. It's the cleanest protein on the menu. Everything else is pre made.

I've personally relied on this option during early morning client meetings when I knew lunch would be unpredictable. Two sausage patties and a proper egg? That's not a compromise. That's a legitimate meal.

A lighter option. McDonald's UK uses Back Bacon rather than the streaky American style, so it's leaner.

Net Carbs: Around 2g.

Still perfectly keto-friendly.

If you're properly hungry, order the Breakfast Roll without the bun. It comes with sausage, bacon, cheese, and a round egg.

Make sure you specify NO Ketchup or Brown Sauce. They'll slap it on automatically otherwise.

Hash Browns. Do not even look at them. One hash brown contains around 14g of carbs. That's nearly your entire daily allowance gone before you've finished your coffee. Pure potato and starch.

Porridge sounds healthy but it's around 23g of carbs even without added sugar. Not for us.

Oat Milk. If your location offers it, avoid it. High in carbohydrates compared to plain dairy or black coffee.

And those innocent looking fruit bags? Apples and grapes contain 10 to 12 grams of carbs. They're marketed as the healthy option but fructose is still sugar, and your liver doesn't care that it came from a grape.

Now we're into the main event. Burgers.

The core menu has seen some changes in 2025 and 2026. Here's how to handle it.

This is the ultimate keto meal at McDonald's. My top recommendation.

The Quarter Pounder patties are larger than the standard burger patties, which means better fat to protein ratio. You're getting two large beef patties, two slices of cheese, pickles, mustard, and fresh slivered onions.

Net Carbs: Around 7 to 10g. (The cheese, pickles, onions, and mustard all contribute small amounts that add up.)

The fresh slivered onions on the Quarter Pounder are lower in sugar density than the rehydrated bits on the smaller burgers. Small detail but it matters.

This is the maximum satiety option. I've seen this single meal carry people through 12 hour work days without snacking.

Same deal, just one patty instead of two.

Net Carbs: Around 5 to 7g.

Fast, simple, reliable.

Ah, the Big Mac. Can you actually eat this on keto?

Yes. With modifications. But the carbs are higher than you might expect.

Net Carbs: Around 10 to 12g with the sauce. Without the sauce, closer to 6 to 8g.

The Sauce Factor: Big Mac Sauce contains sugar and glucose fructose syrup. A full serving on the burger adds roughly 2 to 4g of carbs depending on how generously it's applied. If you're being strict, ask for "No Sauce" and add Mayo instead.

The two patties, cheese, shredded lettuce, pickles, and rehydrated onions all contribute small amounts that add up faster than you'd think.

Some people skip the sauce entirely. Others accept the extra grams because life is short and Big Mac sauce exists.

Your call.

Introduced permanently in January 2026, this burger is huge (And quite expensive at nearly £10!)

WARNING: It comes with Crispy Onions which are breaded and fried. You MUST remove these. Specify it clearly when ordering.

The Sauce: The Big Arch Sauce is sugary. Proceed with caution or swap for Mayo.

Budget keto at its finest.

Net Carbs: Around 4 to 5g.

Here's the secret. Order two of these. You'll spend less than a single Quarter Pounder and get roughly the same macros. Four patties, four slices of cheese, plenty of pickles. That's proper value.

The Philly Cheese Stack: Looks like it coukld work on keto but often contains a cheese sauce thickened with starch and crispy onions.

High risk.

Ketchup: Always check your burger. If they leave it on, scrape it off. Mistakes happen.

Yes, it's available! Good news for 2026.

McDonald's UK has brought salads back to many locations. The Grilled Chicken Salad and Grilled Chicken and Bacon Salad are both on the current menu.

Net Carbs: Around 4 to 6g depending on dressing.

Dressing: The Balsamic Dressing sachet contains around 4g carbs. Use half the packet or ask for a Mayo packet instead.

If your local McDonald's stocks grilled chicken, brilliant. It's a legitimate keto option.

Here's where it gets dangerous. The patty is breaded!

The coating alone contributes around 10 to 12g of carbohydrates. That's before you even consider the bun which adds another 30g or so.

It eats up too much of your daily allowance for too little satiety.

Some people try to peel the breading off. I've done it in desperation. It doesn't really work. The batter sticks to the meat and you end up wasting food while still consuming more carbs than you'd planned.

3 Selects: Around 20g Carbs.

6 Nuggets: Around 10g Carbs.

The batter is flour and starch. Not keto friendly. The protein to carb ratio is basically one to one. You might as well be eating a meat-flavoured biscuit!

Just stick to beef. It's simpler. It's cheaper per gram of usable protein. And it won't trip you up.

Mayonnaise (Sachet): Under 1g carb. The safest way to add fat. Ask for extra sachets.

Garlic Mayo Dip: Recently introduced. Typically 1 to 2g carbs. Check the label but generally safe.

Mustard: Negligible carbohydrates and adds proper flavour.

Sweet Chilli Dip: Around 14g sugar. Pure syrup. Avoid completely.

Sweet Curry Dip: Around 9g sugar. Another sugar bomb in a tiny container.

Smoky BBQ Dip: The 25ml pot has around 9g sugar. Avoid if possible. If you're doing "dirty keto" and really want it, use sparingly.

Tomato Ketchup (Dip Pot): Around 5g sugar. Not worth it.

Sour Cream & Chive Dip: Reportedly discontinued. This keto favourite appears to have been removed from the core menu in late 2024 and 2025. 

Availability may vary by location, but don't rely on finding it. It was the MVP for keto.

You've ordered perfectly. Bunless Quarter Pounder. No ketchup. Extra mayo. You're feeling smug. Then the drink choice trips you up...

Water. Obviously. Always free.

Black Coffee. Zero carbs. Hot or iced, just make sure it's actually black.

Diet Coke and Coke Zero. Zero carbs. Yes, artificial sweeteners are a separate debate. But they won't kick you out of ketosis.

Sprite Zero. Same deal.

Coffee with Milk: A Latte or Cappuccino contains 8 to 10g of carbs from the milk sugar (lactose). Stick to Black Coffee or an Americano and add a tiny splash of milk yourself if needed.

Sugar Free Syrup Trap: If available, the syrup is fine, but the drink it comes in (usually a Latte) is full of milk. Don't be fooled.

And milkshakes? A medium chocolate milkshake contains over 60 grams of sugar. That's three times your daily carb limit in one cup. Not even close to acceptable.

1. Go to the Kiosk
2. Select your burger (e.g., Double Quarter Pounder)
3. Tap "Customise"
4. Remove Bun
5. Remove Ketchup
6. Remove Crispy Onions (if ordering special burgers like the Big Arch)
7. Check out

Your burger will arrive in a pancake box or salad bowl with cutlery. Eat the meat and cheese, enjoy the fats, and keep your ketosis intact.

The screen shows your modifications in writing. No miscommunication.

Here's a script that works.

"Hi, I'd like a Quarter Pounder with Cheese, no bun, no ketchup. Can it come in a container please?"

Say "no bun" clearly. Say it at the start of your order and again at the end if you want to be safe.

Check the screen shows your modifications. If there's no screen visible, ask the speaker to confirm.

When you collect, quickly open the bag and verify before driving away. Mistakes happen.

The app allows full customisation before you order. You can tap through, remove the bun, remove ketchup, add extra cheese, and see exactly what you're getting before you pay.

You can also save your custom orders as favourites. Build your perfect bunless Quarter Pounder once. Save it. Reorder with one tap next time.

Double Sausage and Egg McMuffin, no muffin. Black coffee.

About 3 grams of net carbs. Keeps you full for hours.

Two Double Cheeseburgers, no bun, no ketchup. Water.

About 8 to 10 grams of net carbs. Four patties, four slices of cheese. Serious protein.

Double Quarter Pounder with Cheese, no bun, no ketchup. Grilled Chicken Salad with half the balsamic dressing.

About 12 to 15 grams of net carbs. Will carry you through any demanding afternoon.

Quarter Pounder with Cheese, no bun, no ketchup. Diet Coke.

About 5 to 7 grams of net carbs. Fast, simple, reliable.

Let me save you some grief, avoid these mistakes...

Forgetting ketchup is automatic. It's applied to almost everything. Say no ketchup every single time.

Assuming chicken is safer than beef. It's not. The breading contains significant carbs.

Trusting "sugar free" labels without checking. The milk in coffee drinks adds carbs regardless of syrup choices.

Expecting the Sour Cream & Chive Dip. It's been discontinued. Plan around Garlic Mayo or plain Mayo instead.

Forgetting to remove Crispy Onions from new burgers. The Big Arch and similar premium burgers come with breaded toppings. Always specify removal.

Not checking your order before leaving. Mistakes happen. Open the bag. Confirm no bun is actually missing.

I want to be straight with you.

McDonald's can fit into a ketogenic diet. Everything I've written above is accurate. But fitting something into your macros and making it a regular habit are different things.

• Travelling and options are genuinely limited. Motorway services, airports, unfamiliar towns.
• Emergency situations where meal prep failed and you need to eat something.
• Social occasions where everyone else is going to McDonald's and you don't want to sit there with nothing.
• Proving to yourself that keto is sustainable in the real world rather than only achievable in a perfectly controlled kitchen.

• When you have time to cook at home.
• When better options exist nearby.
• When you're trying to maximise health rather than just maintain ketosis.
• When you've already eaten McDonald's multiple times this week.

Here's how I think about it. If 80 percent of your meals are home cooked from whole, unprocessed ingredients, the remaining 20 percent can include convenience options like McDonald's without derailing your health or your progress.

Use it as a tool. Not a crutch. Not a daily habit.

The keto lifestyle should be accessible and sustainable for everyone. Not just people with private chefs and unlimited time for meal prep.

Real life includes unexpected situations. Delayed trains. Screaming children. Late nights at motorway services.

Having a plan for those situations isn't cheating. It's being realistic. It's acknowledging that perfection isn't required for progress.

So the next time you find yourself outside those Golden Arches, you don't need to panic. You don't need to abandon everything. You just need to remember four words.

No bun. No ketchup.

Order smart. Stay in ketosis. Get on with your day.

And when you're ready for actually great tasting keto food made with real ingredients your gran would recognise? Well, that's what we're here for at The Keto Collective.

Disclaimer: Nutritional data is based on McDonald's UK menu information as of January 2026. Menu items like the Big Arch are recent additions and nutritional values may be updated. Formulations can change without notice. Always check the official allergen booklet in store if you have strict medical dietary requirements. Net carb estimates are calculated from available nutritional data and may vary by location.

Looking for properly delicious keto snacks that don't come from a drive through window? Check out our range of keto bars and cookies made with real ingredients like almonds, golden flaxseed, and salted butter. Just 1 to 3 grams of net carbs per serving. No compromises required.