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Big Mac salad: low carb, delicious & healthy!



  • How (un)healthy is the classic Big Mac burger?
  • Low Carb: The Big Mac salad as a healthy alternative to losing weight

One of the most important principles when losing weight is: set realistic goals – in terms of the number of kilos and the period of time. Especially in the beginning, you are often overzealous, want to do everything right and forbid yourself to do far too many things. You should actually reduce sweets and fast food, but with strict bans you are boycotting your weight loss plan right from the start. After all, you can’t always go without everything, so where’s the fun and enjoyment in eating? And when you do get weak, you have a guilty conscience because your calorie count has completely escalated.

Do you find it particularly difficult to give up your beloved fast food? We can understand that. Crispy fries and a juicy burger – resisting this combination is really one of the hardest temptations for those wanting to lose weight. Unfortunately, a menu like this will probably exceed your calorie balance and you won’t be able to maintain your deficit.

But we have good news for you: you don’t have to go without it. Simply turn the fatty fast food into a healthy and lower-calorie version that tastes (almost) as good as the original. Curious? Then check out our recipe for a low-carb “Big Mac-style” salad.

How (un)healthy is the classic Big Mac burger?

Take two juicy minced meat patties, an airy sesame bun, pickles, hearty cheddar and a legendary, delicious sauce and you have the epitome of fast food: the Big Mac®.

You push yourself per burger

  • 545 calories
  • 29 grams of fat
  • 42 grams of carbohydrates
  • and at least 27 grams of protein.

However, these are just the nutritional values ​​for a burger, without drink and without side dishes. So there can be a lot more, such as a large portion of fries with a whopping 434 calories, 54 grams of carbs and 21 grams of fat. At the end of the day you end up with 1000 calories per serving with fries and burgers – crazy!

Low Carb: The Big Mac salad as a healthy alternative to losing weight

Take the positive properties of the classic burger (high protein content, taste) and transform them into a healthy dish that you can eat without feeling guilty even while losing weight and voila: the Big Mac salad is ready. What have we left out? The burger bun and the burger sauce. Don’t worry: our dressing is of course based on the sauce, but only contains a fraction of the calories.

We also rely on fresh ingredients instead of additives. Iceberg lettuce makes up the majority of the plate. This has one main advantage: it ensures that the meal has plenty of volume and thus fills the stomach. There is also ground beef (or a vegan alternative based on soy or peas) as a source of protein, a few cornichons, red onions, tomatoes and a little cheddar.

By the way: Yes, the salad also has over 400 calories per serving (you can find the nutritional values ​​under the recipe), but you get a whole main meal and not just a burger without any side dishes. The salad is therefore a very low-calorie main meal.

Still think you’ll never get full from this low-carb salad alone? Try it first – you will be amazed at how filling it is.

Recipe for 2 servings of burger salad

  • 1 red onion
  • 1/2 head iceberg lettuce
  • 2 large tomatoes or a handful of cherry tomatoes
  • 6-8 Pickles
  • 1 slice of cheddar/processed cheese or 25 g grated cheddar
  • 200 g organic minced beef
  • 1 teaspoon rapeseed oil for frying
  • salt and pepper
  • ½ TL Sesame

For the Big Mac sauce:

  • 1 tsp Rapeseed
  • 1 tbsp white wine vinegar
  • 1 tsp maple syrup
  • 1 tsp Sambal Oil or Ketchup
  • 2 tbsp natural yogurt
  • 0.5 TL Senf

Nutritional values: 402 calories, 27 g protein, 13 g carbohydrates, 27 g fat

  1. Finely dice half of the onion and cut the other half into half rings. Dice the tomatoes, cut the cornichons into slices. Roughly chop or tear the lettuce into bite-sized pieces and distribute on two plates. Add onion rings, tomatoes and cucumbers.
  2. Mix the sauce ingredients as well as salt and pepper (shake in a small screw-top jar), add a little cucumber water from the cornichons, then it will be more liquid and aromatic.
  3. Heat the oil in the pan and fry the mince with the onion cubes until crumbly, season generously with salt and pepper.
  4. Spread the finished, still warm mince on the salad. Tear or grate the cheese into small pieces and add it. Top with dressing and optionally with sesame seeds. You can get even more delicious low-carb ideas for dinner or lunch here.

Tipp: The salad is also suitable for meal prep. Make two portions straight away and take one to work tomorrow. Just don’t pour the sauce directly over it, otherwise everything will get soggy. Fill them into a small screw-top jar and put the salad into a leak-proof meal prep box. If you use a box like this with 2 compartments, you can fill the mince separately and maybe even heat it up again in the microwave tomorrow.


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