You’re on the run, in your car, and starving. You’re not at home, the kids in the backseat are screaming, and you need a break. Actually – what you need is breakfast.
If McDonald’s is your only option for food, it’s okay. McDonald’s has relatively healthy foods for breakfast. You just need to know what to get.
Continue reading for the lowest calorie, relatively healthy, breakfast items at McDonald’s.
The lowest Calorie Breakfast Food on the McDonald’s Menu
1. Egg McMuffin – 300 Calories
Egg McMuffin Calories and Nutritional Info
The Egg McMuffin is my #1 recommendation for a low-calorie breakfast at McDonald’s. For only 300 calories, it packs 17 grams of protein, 2 grams of fiber (not bad), and only 3 grams of sugar.
If you want to make your breakfast even healthier, ask for no cheese to cut out 50 calories and no butter to cut out another 30 calories.
2. Sausage Burrito – 310 Calories
McDonald's Sausage Burrito Sodium and Calories
The Sausage Breakfast Burrito has eggs, sausage, cheese, chilies, and onion. I don’t love that it comes in a white tortilla, but for only 310 calories the sausage burrito is not a bad choice. You’ll get 13 grams of protein too.
If possible, ask for no cheese to reduce the total calories to 260.
3. Fruit & Maple Oatmeal – 320 Calories
McDonald’s Oatmeal Nutritional Info and Calories
The McDonald’s Fruit & Maple Oatmeal has 320 calories, 6 grams of protein, and 4 grams of fiber to keep you full. I don’t love that is has 31 grams of sugar though.
To make the McDonald’s oatmeal a lower calorie (and healthier!) breakfast option, ask for no brown sugar and no dried cranberries.
4. Sausage McMuffin with No Cheese – 350 Calories
Sausage McMuffin No Cheese Calories – Calories and Nutrition
If you order the Sausage McMuffin without the cheese, you can get a 350-calorie breakfast with 12 grams of protein (not bad!). The sausage does add about 200 calories, but the protein and fat will help keep you full.
Even if you order the Sausage McMuffin as-is, you’ll get a breakfast for 400 calories. That’s not bad!
5. Sausage McMuffin with No Muffin – 260 Calories
For those of you who are on a Keto diet, order the Sausage McMuffin and throw out the English muffin. You’ll get a low-calorie breakfast with protein and only 260 calories.
Sausage McMuffin No Muffin – Carbs and Nutrition
The Sausage McMuffin with no muffin has 2 carbs. It has 260 calories, 24 total grams of fat, 10 grams of saturated fat, 1 gram of sugar, 9 grams of protein, and 510 mg of sodium.
Breakfast Items to Avoid at McDonald’s
When grabbing breakfast at McDonald’s, avoid these food items on the menu. They are packed with calories and sugar!
1. Hotcakes – 590 Calories
McDonald’s Hotcake Ingredients
The hotcakes (pancakes) are basically nothing but sugar, sugar, and more sugar. For almost 600 calories and ingredients that include enriched flour, soybean oil, and sugar in its top ingredients you are better off having a Pop-Tart for breakfast!
McDonald’s Hotcakes Calories
The McDonald’s Hotcakes with syrup and butter have 590 calories, 46 grams of sugar, and 16 grams of fat.
2. Hashbrowns – 140 Calories (But Empty Calories!)
McDonald’s Hashbrowns Calories and Ingredients
Yes, the hash browns at McDonald’s only have 140 calories, but they are basically nothing but potatoes and a LOT of vegetable oil and salt. The hash browns have 8 grams of fat and only 2 grams of fiber.
3. Bacon, Egg & Cheese Bagel – 550 Calories
Bacon, Egg & Cheese Bagel – Calories and Nutritional Info
A bacon, egg, and cheese bagel for breakfast sounds innocent, but it’s not. The bagel alone packs 250 calories (all carbs!) and the breakfast sandwich has added butter to it too.
5. Sausage Biscuit with Egg for Breakfast – 530 Calories
Like the Bacon, Egg, & Cheese Bagel, the Sausage Biscuit with Egg packs 530 calories – driven up by the biscuit. The biscuit has 260 calories alone. Just avoid breakfast foods with “biscuit” as a side-item.
5.Caramel or Mocha Frappe – 510 Calories for a Medium
You may think, “let me skip breakfast – I’ll just get a coffee and save calories that way.” Wrong!!! Frappuccino’s are LADDEN with calories. A Frappuccino is basically coffee with sugar, sugar, and more sugar.
If you want a coffee, order a medium cappuccino (160 calories) or a medium iced latte (120 calories).
Want More Healthy Breakfast Ideas?
If you are on the go frequently, check out the healthy eating section from The Jeans Fit for more ideas on what to eat at restaurants, quick service restaurants, and at home.
Also, be sure to check out this article on what to eat at Starbucks. Starbucks is actually my #1 pick for a place to grab a healthy breakfast when I’m on the go.
Wishing you happy days!
Chrissy from The Jeans Fit