Former McDonald’s chef details which breakfast items are actually the healthy ones
- Replies 0
Are you really making a healthy choice when you swing by McDonald’s for breakfast? With so many items loaded with sodium, fat, and calories, it’s a fair question to ask.
But thanks to insider insight from a former McDonald’s corporate chef, there are some smarter ways to navigate the menu.
If you’re looking to enjoy breakfast on the go without completely derailing your nutrition goals, here’s what to know.
Mike Haracz, who worked at McDonald’s corporate until 2019 and now shares food tips online, revealed that the Egg McMuffin—without butter—is probably the healthiest option on the menu.
“That would probably be the healthiest. You’ve got one egg, which is 70 to 80 calories, one slice of Canadian bacon, which is lean protein,” he explained.
“Yes, I want to keep a little cheese on there so it has some kind of flavor but you could certainly remove the cheese if you wanted. And then you have the English muffin, which, I believe is the lowest calorie ‘carrier’ that you have.”
According to nutrition trackers, this modified Egg McMuffin contains around 274 calories and 3.9 grams of saturated fat, making it a solid choice for protein without excessive grease or salt.
Haracz noted that skipping butter can significantly reduce unnecessary calories and fat while keeping flavor intact.
The sandwich includes one whole egg, Canadian bacon, and cheese on a toasted English muffin—simple, balanced, and easy to customize.
You can also skip the cheese entirely if you’re concerned about dairy or saturated fat.
For those who want something more filling, Haracz recommended ordering the Big Breakfast with Hotcakes, but with a crucial adjustment—skip the hotcakes entirely.
This removes the syrup, butter, and added sugars, leaving you with scrambled eggs, a biscuit, hash browns, and a sausage patty.
“There are some options and ways to adjust the menu,” he said. “However, those things are probably not as tasty as what is on the menu currently.”
If you're looking to keep carbs low, Haracz also suggests ordering scrambled eggs and Canadian bacon as standalone items, without any bun or biscuit.
This version trims down calories and eliminates added sugar and refined carbs, making it friendlier for low-carb diets.
Source: chefmikeharacz / TikTok
You still get protein and flavor without excess grease or heaviness. While it’s not an official menu combo, most locations will accommodate these requests.
A few other relatively healthy options include Fruit & Maple Oatmeal—especially if ordered without brown sugar—as well as simple sides like apple slices or a plain English muffin.
These items provide fiber and nutrients with fewer processed ingredients and less fat than other breakfast staples.
“Bag of apple slices. Boom. That’s the healthiest option,” one commenter noted, echoing Haracz’s minimalist suggestions.
Also read: This meal trick has people rethinking how they eat
Snack wraps, when available, also get a nod from health-conscious fans, especially when ordered with grilled chicken, no sauce, and no butter spray.
“And the snack wraps no sauce and no butter spray for the grilled chicken,” one online user advised. These tips reflect the broader strategy of customizing your order to suit your dietary needs.
By modifying standard items, you can cut back on saturated fat, sodium, and overall calories. Registered dietitian Kelsey Kunik agrees with Haracz and praised the Egg McMuffin for being comparable to a home-cooked breakfast.
“This is similar to a breakfast I would make at home,” she wrote in a March 2024 blog post. “With just an English muffin, egg, cheese, and slice of Canadian bacon. It’s relatively low in sodium, has 17 grams of filling protein, and even offers three grams of fiber.”
Also read: You won’t believe what McDonald’s favorite Walmart is now selling—find out how to get it!
Kunik also emphasized that choosing Canadian bacon over sausage saves about four grams of saturated fat and significantly reduces greasiness.
The Egg McMuffin offers a well-balanced mix of protein, fiber, and moderate carbs, making it one of the few fast food options that dietitians feel comfortable recommending.
The key, according to both experts, is to know what to modify and what to avoid. With that knowledge, you can enjoy breakfast without compromising your health goals.
Read next: Are you missing the heart-healthy ingredient cardiologists swear by?
Do you have a go-to healthy order at McDonald’s—or a breakfast hack that works for you? Drop your thoughts in the comments and share your tips for eating smarter on the go.
But thanks to insider insight from a former McDonald’s corporate chef, there are some smarter ways to navigate the menu.
If you’re looking to enjoy breakfast on the go without completely derailing your nutrition goals, here’s what to know.
Mike Haracz, who worked at McDonald’s corporate until 2019 and now shares food tips online, revealed that the Egg McMuffin—without butter—is probably the healthiest option on the menu.
“That would probably be the healthiest. You’ve got one egg, which is 70 to 80 calories, one slice of Canadian bacon, which is lean protein,” he explained.
“Yes, I want to keep a little cheese on there so it has some kind of flavor but you could certainly remove the cheese if you wanted. And then you have the English muffin, which, I believe is the lowest calorie ‘carrier’ that you have.”
According to nutrition trackers, this modified Egg McMuffin contains around 274 calories and 3.9 grams of saturated fat, making it a solid choice for protein without excessive grease or salt.
Former McDonald’s chef details which breakfast items are actually the healthy ones. Image source: Boshoku / Unsplash
Haracz noted that skipping butter can significantly reduce unnecessary calories and fat while keeping flavor intact.
The sandwich includes one whole egg, Canadian bacon, and cheese on a toasted English muffin—simple, balanced, and easy to customize.
You can also skip the cheese entirely if you’re concerned about dairy or saturated fat.
For those who want something more filling, Haracz recommended ordering the Big Breakfast with Hotcakes, but with a crucial adjustment—skip the hotcakes entirely.
This removes the syrup, butter, and added sugars, leaving you with scrambled eggs, a biscuit, hash browns, and a sausage patty.
“There are some options and ways to adjust the menu,” he said. “However, those things are probably not as tasty as what is on the menu currently.”
If you're looking to keep carbs low, Haracz also suggests ordering scrambled eggs and Canadian bacon as standalone items, without any bun or biscuit.
This version trims down calories and eliminates added sugar and refined carbs, making it friendlier for low-carb diets.
Source: chefmikeharacz / TikTok
You still get protein and flavor without excess grease or heaviness. While it’s not an official menu combo, most locations will accommodate these requests.
A few other relatively healthy options include Fruit & Maple Oatmeal—especially if ordered without brown sugar—as well as simple sides like apple slices or a plain English muffin.
These items provide fiber and nutrients with fewer processed ingredients and less fat than other breakfast staples.
“Bag of apple slices. Boom. That’s the healthiest option,” one commenter noted, echoing Haracz’s minimalist suggestions.
Also read: This meal trick has people rethinking how they eat
Snack wraps, when available, also get a nod from health-conscious fans, especially when ordered with grilled chicken, no sauce, and no butter spray.
“And the snack wraps no sauce and no butter spray for the grilled chicken,” one online user advised. These tips reflect the broader strategy of customizing your order to suit your dietary needs.
By modifying standard items, you can cut back on saturated fat, sodium, and overall calories. Registered dietitian Kelsey Kunik agrees with Haracz and praised the Egg McMuffin for being comparable to a home-cooked breakfast.
“This is similar to a breakfast I would make at home,” she wrote in a March 2024 blog post. “With just an English muffin, egg, cheese, and slice of Canadian bacon. It’s relatively low in sodium, has 17 grams of filling protein, and even offers three grams of fiber.”
Also read: You won’t believe what McDonald’s favorite Walmart is now selling—find out how to get it!
Kunik also emphasized that choosing Canadian bacon over sausage saves about four grams of saturated fat and significantly reduces greasiness.
The Egg McMuffin offers a well-balanced mix of protein, fiber, and moderate carbs, making it one of the few fast food options that dietitians feel comfortable recommending.
The key, according to both experts, is to know what to modify and what to avoid. With that knowledge, you can enjoy breakfast without compromising your health goals.
Read next: Are you missing the heart-healthy ingredient cardiologists swear by?
