Yes, You Can Eat Healthy at McDonald’s: Nutritionist Reveals the Best High-Protein Options

No, you wouldn’t want fries with this.

Sticking to your diet and eating at McDonald’s might not sound like a natural combo — but according to nutritionist Elizabeth Shaw, it can be done, and done well, with a little smart planning.

Writing for Eat This, Not That!, Shaw — a nutrition expert and busy mom of two — acknowledges how chaotic mealtimes can get. So she offers some helpful advice for those who need to grab food on the go without totally derailing their healthy habits.

McDonald’s, she says, can actually provide some surprisingly decent, protein-rich meals when you’re short on time. Protein helps you stay full longer and supports muscle growth, making it a top priority for many people.

One of the best options? The Deluxe McCrispy. It might not seem like a “healthy” pick, but it contains 27 grams of protein — more than many gas station protein shakes. It also includes some fiber and veggies like lettuce and tomato (technically a salad, Shaw jokes). Her tip: skip the mayo and keep your sodium intake low the rest of the day.

Next on her list is the Quarter Pounder Deluxe, which packs 25 grams of protein. It’s made headlines recently for less flattering reasons, but nutritionally, it holds up. To cut calories, leave out the cheese and mayo — that’ll save you about 200 calories.

Want something different? Try the 10-piece Chicken McNuggets — a go-to for many Americans. It offers 23 grams of protein, and if you go for a 20-piece, you’re getting 56 grams — roughly the daily protein requirement for an average adult. Bonus: it has only 2.5 grams of saturated fat and 500 mg of sodium.

Shaw recommends tossing nuggets into a salad at home for a fast, filling, and nutritious meal — just avoid dipping sauces packed with high-fructose corn syrup.

Other solid high-protein McDonald’s picks include:

• McDouble

• Sausage McMuffin with Egg

• Egg McMuffin

• Cheeseburger

Still, Shaw warns that just because a meal contains protein doesn’t mean it’s automatically healthy. It’s important to also watch out for saturated fats, sodium, and fiber. She advises keeping saturated fat below 22 grams per day.

So next time you’re in a rush and McDonald’s is the only option — you’ve got choices that won’t wreck your nutrition goals.