High-Protein Breakfast Options at McDonald’s (Under 500 Calories)
How to think about “high-protein” at McDonald’s
For a fast-food breakfast, anything around 20 grams of protein or more is pretty solid, especially if you keep the meal under 500 calories.
At McDonald’s, most of that protein comes from:
Eggs
Canadian bacon / sausage
Milk in lattes and coffees
So the game is: egg sandwich or burrito + a protein-boosting drink, while skipping the sugary extras and big sides.
All nutrition numbers below are based on current U.S. info as of 2025; your local menu may vary.
Best single high-protein breakfast items under 500 calories
These are easy one-and-done picks if you don’t feel like doing any math.
1. Egg McMuffin
Approx. 310 calories, 17 g protein
Why it’s solid:
English muffin instead of a big biscuit = fewer calories and less fat.
You get protein from the egg and the lean Canadian bacon.
Good balance of carbs, protein, and fat for a quick, filling breakfast.
How to make it even better:
Pair it with black coffee or an unsweetened iced coffee instead of juice or a sugary latte.
If you’re very calorie-conscious, skip hash browns and stick to just the sandwich.
2. Sausage McMuffin with Egg
Approx. 480 calories, 20 g protein
Why it works (barely within the 500-cal limit):
You get a big protein hit from both sausage and egg.
Still under 500 calories as a standalone sandwich.
Where it fits:
Best for days you want something heavier and more satisfying, but still not a 700+ calorie blowout.
Keep the rest of your morning light (water, black coffee, no pastry on the side).
3. Sausage Burrito (Sausage Breakfast Burrito)
Approx. 300–310 calories, 13 g protein
Why it’s useful:
Portable, easy to eat on the go.
Decent protein from egg, sausage, and cheese.
Leaves room in your calorie budget for a protein-heavy drink (more on that in the combos).
Alone, it’s more “moderate-protein,” but it becomes legit high-protein when paired with the right drink.
4. Fruit & Maple Oatmeal (with Maple Sugar Packet)
Approx. 280–320 calories, 6–7 g protein
On its own, this is not high-protein, but it’s:
Whole-grain, higher in fiber
Easy to digest and surprisingly filling
It becomes a good macro choice when you add protein via a latte or something similar (see combos below).
Smart high-protein McDonald’s breakfast combos under 500 calories
Here’s where you get the best bang for your calories: one food item + one protein-boosting drink.
Combo 1: Egg McMuffin + Small Nonfat Latte
Egg McMuffin: ~310 calories, 17 g protein
Small nonfat latte: ~90–100 calories, ~9–10 g protein
Total: roughly 400–410 calories, 26–27 g protein
Why it’s great:
Massive protein for the calories.
You get a proper sandwich and a creamy coffee without going anywhere near 500 calories.
The milk in the latte adds calcium and extra staying power.
Tips:
Skip flavored syrups or whipped cream; they add sugar and calories fast.
If nonfat milk isn’t listed, ask for skim / nonfat / 0% milk where available or choose the plain latte with whole milk and factor in slightly more calories.
Combo 2: Egg McMuffin + Small Regular Latte (Whole or 2% Milk)
Egg McMuffin: ~310 calories, 17 g protein
Small latte (whole or 2% milk): ~140–170 calories, ~8–10 g protein
Total: roughly 450–480 calories, 25–27 g protein
Why it works:
Slightly higher calories than the nonfat version, but still under 500.
Very filling, especially if you’re someone who likes a “real” latte texture.
Good for:
Busy mornings when this might be your main meal until lunch.
Combo 3: Sausage Burrito + Small Nonfat Latte
Sausage Burrito: ~300–310 calories, 13 g protein
Small nonfat latte: ~90–100 calories, ~9–10 g protein
Total: roughly 390–410 calories, 22–23 g protein
Why it’s a good option:
Still comfortably under 500 calories.
Wrap + coffee feels like a “real” breakfast, not diet food.
Protein is spread out between the burrito and the latte, so it’s quite satiating.
Combo 4: Fruit & Maple Oatmeal + Small Nonfat Latte
Fruit & Maple Oatmeal (with sugar packet): ~280–310 calories, ~7 g protein
Small nonfat latte: ~90–100 calories, ~9–10 g protein
Total: roughly 370–410 calories, 16–17 g protein
Why it’s interesting:
Higher in carbs and fiber from the oats and fruit.
Still a decent protein total thanks to the latte.
Good if you don’t feel like a heavy sandwich first thing in the morning.
If you want to keep sugar lower, you can use less of the maple sugar or ask if they can skip it (some locations will).
Simple customization tricks to keep it high-protein and under 500 calories
Skip the hash brown with meals
Hash browns add about 140–150 calories with almost no protein.
If you’re watching calories, order the sandwich and coffee à la carte instead of the full meal.
Choose English muffin over biscuits or McGriddles
Biscuit and McGriddles sandwiches tend to be much higher in calories and fat.
The English muffin versions usually give you the same egg and meat protein for fewer calories.
Get your protein from drinks, not juice
Orange juice = extra sugar and calories with no protein.
Lattes made with milk give you 8–10 g of protein for relatively few calories.
Stick to plain lattes or minimal flavoring
Flavored lattes (caramel, vanilla) can jump to 200–250+ calories quickly, for the same 8–10 g of protein.
If you need flavor, ask for fewer pumps of syrup or a sugar-free option if available.
One sandwich is enough
Doubling up on sandwiches (two Egg McMuffins or two burritos) will blow past 500 calories fast.
It’s usually more efficient to do one sandwich + one protein drink than two sandwiches and black coffee.
What to avoid if your goal is high-protein under 500 calories
You don’t have to ban these forever, but they’re tough to fit into this specific goal:
Big Breakfast, Big Breakfast with Hotcakes – 700–1,000+ calories; huge portions, lots of refined carbs and fat.
Biscuit and McGriddles sandwiches with extra meat – often 500–600+ calories each.
Sugary specialty coffees (caramel mocha, loaded frappes) – they can add 200–500+ calories with very little protein.
If you really want one of these occasionally, just accept that it’s a higher-calorie treat and balance the rest of your day.
Quick ordering cheat sheet
If you don’t want to think too hard, here are three easy scripts you can use at the speaker:
Max protein for minimal calories
“Egg McMuffin and a small nonfat latte, no hash brown.”
Heavier but still under 500
“Sausage McMuffin with Egg and a black coffee.”
Oatmeal person who wants some protein
“Fruit & Maple Oatmeal and a small nonfat latte, no juice.”
All three keep you under 500 calories while giving you a respectable protein hit for a fast-food breakfast.
