Delicious & Healthy Big Mac Salad: Low-Carb Meal Prep in Jars

Craving the iconic taste of a Big Mac but looking for a healthier, low-carb alternative? Look no further! This delightful Big Mac Salad transforms your favorite classic cheeseburger into a fresh, satisfying, and easy-to-prepare meal. Perfect for busy individuals, this recipe is designed to be meal-prepped in convenient mason jars, making healthy lunches a breeze throughout the week. Enjoy all the nostalgic flavors of a Big Mac, from the savory ground beef to the tangy special sauce, without the guilt of excess carbs and calories. It’s a smart way to indulge your cravings with whole ingredients and smart preparation.

Why You’ll Love This Big Mac Salad

• A Healthier Take on a Classic: This recipe offers a fantastic, wholesome twist on your beloved McDonald’s Big Mac. By deconstructing the burger into a vibrant salad, you get to enjoy all the signature flavors with a focus on fresh vegetables and lean protein. It’s an excellent way to savor a comforting taste while adhering to a low-carb lifestyle, providing a balanced meal that fuels your body without heavy ingredients.
• Perfect for Meal Prepping: Designed with convenience in mind, this Big Mac Salad is ideal for weekly meal preparation. By layering the ingredients strategically in mason jars, you can ensure your salad stays fresh and crisp for days. This method makes grabbing a nutritious, flavorful lunch incredibly easy, saving you precious time during busy weekdays and helping you stay on track with your healthy eating goals.

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Essential Ingredients and Smart Substitutions for Your Big Mac Salad

Crafting the perfect Big Mac Salad involves a thoughtful selection of ingredients that capture the essence of the classic burger while keeping it fresh and healthy. Here’s a breakdown of what you’ll need and how you can adapt it to your preferences or what you have on hand:

• Extra-Lean Ground Beef: This forms the hearty base of our “burger” salad. Opting for extra-lean ground beef significantly reduces the fat content, making your salad healthier without sacrificing flavor. When browning, ensure you break it up into small, burger-like crumbles. For those looking for an alternative, ground turkey or even ground chicken would also work beautifully, offering a slightly different but equally delicious lean protein.
• Yellow Onion: Diced yellow onion provides a crucial pungent bite and aromatic foundation, mirroring the finely minced onions found on a traditional Big Mac. If yellow onions aren’t available, white or red onions can be used as a substitute. Red onions will offer a slightly sharper flavor and a beautiful pop of color.
• Dill Pickles: These are non-negotiable for that authentic Big Mac tang! Chopped dill pickles infuse the salad with a briny, slightly sour flavor that is absolutely essential. Any type of dill pickle (spears, chips, whole) will work as long as you chop them into small, manageable pieces. Avoid sweet pickles, as they will alter the flavor profile too much.
• Plum Tomatoes: Fresh, diced plum tomatoes add a burst of juicy sweetness and vibrant color, contributing to the overall freshness of the salad. If tomatoes aren’t your favorite, or if you want to add another vegetable, diced red pepper, cucumber, or even finely shredded carrots would make excellent alternatives, adding crunch and nutrients.
• Cheddar Cheese: Shredded cheddar cheese provides that signature cheesy richness reminiscent of a cheeseburger. While cheddar is traditional, feel free to experiment with other varieties like Monterey Jack, a mild colby, or even a dairy-free shredded cheese for those with dietary restrictions.
• Romaine Lettuce: This crisp, vibrant green serves as the primary base for our salad. Romaine is chosen for its satisfying crunch and mild flavor, which stands up well to the other ingredients and dressing. While a traditional Big Mac uses shredded iceberg lettuce, romaine offers more nutritional value while maintaining a great texture. You could also use Boston leaf lettuce, or even spinach for an added nutritional boost, though it will have a softer texture.

Crafting the Iconic Big Mac Sauce

The “special sauce” is undeniably what makes a Big Mac truly unique, and our homemade version perfectly captures that tangy, creamy essence. It’s simple to whip up and ties all the salad components together:

• Light Mayo: Forming the creamy base of our sauce, light mayonnaise helps keep the calories and fat in check. However, if you prefer a richer flavor, regular full-fat mayonnaise works wonderfully. For a vegan option, simply swap in your favorite plant-based mayo.
• Ketchup: Ketchup brings a touch of sweetness and acidity that balances the richness of the mayo and the tang of the relish. There’s truly no great substitute for ketchup in this sauce if you want to maintain the authentic Big Mac flavor profile.
• Relish: This is the secret ingredient that gives the Big Mac sauce its distinct pickled flavor and finely textured pieces. Sweet relish is traditionally used, but dill relish can also work if you prefer a less sweet sauce. If you don’t have relish on hand, you can finely chop about 1 tablespoon of dill pickles as a suitable alternative. For an extra layer of flavor and a slight yellow hue, some people like to add a pinch of turmeric and a tiny dash of yellow mustard, though these are optional additions.

Step-by-Step Guide: How to Make Your Big Mac Salad

Creating this delicious and healthy Big Mac Salad is incredibly straightforward, perfect for both novice and experienced home cooks. Follow these simple steps for a satisfying meal:

Step 1: Prepare the Ground Beef

Begin by browning your extra-lean ground beef in a medium-sized skillet over medium-high heat. As it cooks, use a spatula or spoon to break the beef into small, even crumbles. Season it lightly with salt as it cooks to enhance its flavor. Continue to cook until the beef is fully cooked through and no pink remains, typically around 8-10 minutes. If using regular ground beef, be sure to drain any excess fat before proceeding to the next step, ensuring your salad isn’t greasy.

Step 2: Whisk Together the Signature Big Mac Sauce

While your beef is cooking, prepare the star of the show: the Big Mac sauce. In a small bowl, combine the light mayonnaise, ketchup, and relish. Whisk all the ingredients together thoroughly until they are well combined and the sauce is smooth and creamy with small specks of relish. Taste and adjust seasonings if necessary; you might want a tiny pinch of black pepper or a touch more relish for extra tang. This sauce is what truly transforms a regular salad into a Big Mac experience.

Step 3: Prepare Your Fresh Toppings

Once the beef is cooked and the sauce is ready, it’s time to prepare the fresh elements of your salad. Dice your plum tomatoes, finely chop the dill pickles, and mince the yellow onion. The key here is uniformity – cutting all these ingredients into similar, small pieces ensures every bite of your salad delivers a balanced blend of flavors and textures, just like a deconstructed burger.

Step 4: Assemble Your Salad or Prepare for Meal Prep

Now, you have two options: enjoy your salad immediately, or assemble it into mason jars for convenient meal prepping.

For immediate enjoyment: Simply toss all the prepared ingredients – the cooked ground beef, diced onions, pickles, tomatoes, shredded cheddar cheese, and chopped romaine lettuce – in a large bowl. Drizzle generously with your homemade Big Mac sauce and toss again until everything is evenly coated. Serve and savor!

For meal prep in mason jars: This method is fantastic for preventing sogginess and keeping your salad fresh. The trick is layering the ingredients correctly:

1. Start by dividing the Big Mac sauce evenly among the bottom of your mason jars.
2. Next, spoon the cooked ground beef on top of the sauce. This creates a barrier, protecting the greens from getting soggy.
3. Layer the denser vegetables that won’t absorb too much moisture next: add the diced onions, followed by the chopped pickles and then the diced tomatoes.
4. Sprinkle the shredded cheddar cheese over these layers.
5. Finally, top each jar with a generous amount of chopped romaine lettuce. The lettuce, being the most delicate ingredient, sits at the top, furthest from the dressing.

Seal your jars tightly and store them in the fridge. When you’re ready to eat, simply shake the jar to distribute the dressing and toppings, or empty the contents into a bowl for a perfectly fresh and flavorful Big Mac Salad. This meal prep strategy allows you to enjoy a homemade, healthy lunch with minimal effort throughout your busy week.

Frequently Asked Questions About Big Mac Salad

Is Big Mac sauce the same as thousand island dressing?

While both Big Mac sauce and Thousand Island dressing share some common ingredients like mayonnaise, ketchup, and relish, their flavor profiles are distinct. Big Mac sauce tends to be sweeter and tangier, often with a hint of onion and garlic powder, tailored specifically to complement a burger. Thousand Island dressing, on the other hand, typically incorporates more finely chopped ingredients like pimentos, olives, or hard-boiled eggs, leading to a richer, more complex, and often less sweet taste. If you’re a fan of Thousand Island, you can certainly use a store-bought version or easily whip up a homemade Thousand Island dressing as a substitute in this salad. It will still provide a delicious, creamy base, but expect a slightly different nuanced flavor than the classic Big Mac sauce.

What kind of lettuce is best for this salad?

A traditional Big Mac sandwich famously uses shredded iceberg lettuce for its crispness. For this Big Mac Salad, I recommend using romaine lettuce. Romaine offers a fantastic crunch that holds up well, similar to iceberg, but it also provides a significantly higher nutritional value, including vitamins A and K. Its mild flavor ensures it won’t overpower the other delicious components of the salad. While iceberg is a classic choice, romaine is a healthier and equally satisfying option. If you prefer, you can also experiment with other leafy greens such as butter lettuce for a softer texture, or a spring mix for added nutrient diversity, though these might not offer the same “burger crunch” experience.

Do you reheat the ground beef or eat it cold in the salad?

The beauty of a Big Mac Salad, especially when meal-prepped in mason jars, is its versatility. If you prepare your salad in mason jars as instructed, the beef will be eaten cold, integrated with the other chilled ingredients and dressing. This makes for a refreshing and convenient lunch. However, if you prefer to enjoy your ground beef warm, it’s best to store the cooked beef separately from the other salad components. When ready to eat, simply reheat the beef on the stovetop for 1-2 minutes until warmed through, or microwave it for about 60-90 seconds. Once warm, add it to your salad just before tossing and serving. This allows you to customize your meal based on your temperature preference without compromising the freshness of the greens.

Is this Big Mac Salad keto-friendly or gluten-free?

Yes, absolutely! This Big Mac Salad is inherently low-carb and therefore an excellent choice for those following a ketogenic diet. By omitting the traditional Big Mac bun and using a lettuce base, you drastically reduce the carbohydrate count. All the main ingredients—ground beef, most vegetables, cheese, and the homemade sauce—are naturally low in carbs. Furthermore, since there’s no bread involved, this salad is completely gluten-free, making it suitable for individuals with gluten sensitivities or celiac disease. Always double-check ingredient labels for your mayonnaise, ketchup, and relish to ensure they don’t contain hidden sugars or gluten-containing additives if strict dietary adherence is required.

Can I make this Big Mac Salad vegetarian?

Yes, you can easily adapt this Big Mac Salad to be vegetarian! Instead of extra-lean ground beef, you can use plant-based ground crumbles or finely diced cooked mushrooms seasoned similarly to ground beef. Lentils or black beans, cooked and seasoned, could also work as a protein-rich base, though they might change the texture and flavor profile more significantly. The rest of the salad ingredients and the Big Mac sauce are already vegetarian-friendly, ensuring you can still enjoy the iconic flavors.

Optimal Storage and Meal Prep Strategies

Efficient storage is key to making this Big Mac Salad a fantastic meal prep option. The mason jar method not only keeps your salad fresh but also makes it incredibly convenient for grab-and-go lunches. Here’s how to properly layer your jars for maximum freshness and flavor:

• Sauce First: Begin by dividing the homemade Big Mac sauce evenly among the bottom of your clean mason jars. This foundational layer protects the other ingredients from moisture and ensures a well-dressed salad once mixed.
• Next, the Protein: Gently spoon the cooked and cooled ground beef directly on top of the sauce. This layer acts as a barrier and is hearty enough to sit in the dressing without getting soggy.
• Crunchy Veggies: Layer the diced yellow onions, chopped dill pickles, and diced plum tomatoes. These harder, non-absorbent vegetables are perfect for the middle layers, maintaining their texture.
• Cheesy Goodness: Add the shredded cheddar cheese next. It’s a drier ingredient that won’t compromise the freshness of the layers below or above.
• Leafy Greens on Top: Finish each jar with a generous portion of chopped romaine lettuce. By placing the lettuce at the very top, it remains furthest from the dressing, staying crisp and fresh until you’re ready to eat.
• Refrigeration: Once assembled, seal the mason jars tightly with their lids. Store them upright in the refrigerator for up to 5 days. This allows you to prepare your entire week’s worth of lunches in one go!

Alternatively, if you prefer to store the assembled salad without using mason jars, you can combine all ingredients except the sauce in a large airtight container. This can be stored in the fridge for 2-3 days. If you’ve already mixed in the sauce with the full salad, it’s best to consume it within 1 day to prevent the lettuce from wilting and becoming soggy. For the freshest experience, the mason jar layering technique is highly recommended.

Recommended Meal Prep Tools & Resources

To make your Big Mac Salad meal prep even easier and more effective, having the right tools can make all the difference. These are some of my go-to items that help streamline the process and ensure your meals are fresh and perfectly portioned:

• Mason Jars: Essential for perfectly layered and fresh meal prep salads, these are the mason jars I highly recommend. Their wide mouths make layering and serving easy, and their airtight seals keep ingredients fresh for days.
• High-Quality Ground Beef: For the best flavor and a lean protein source, I source all my grass-fed beef from Butcher Box. They offer premium, humanely raised meats delivered right to your door, making it convenient to always have quality ingredients on hand.
• Sharp Chef’s Knife: A good knife is indispensable for efficient chopping and dicing of all your vegetables and meats. It speeds up prep time and ensures uniform cuts.
• Cutting Board: A sturdy and slip-resistant cutting board provides a safe and clean surface for all your ingredient preparation.
• Measuring Cups & Spoons: Accurate measurements, especially for the Big Mac sauce, ensure consistent and delicious results every time.
• Medium Skillet: A non-stick skillet is perfect for browning the ground beef evenly and with minimal effort.
• Whisk and Mixing Bowls: For combining the sauce ingredients and tossing the salad, a good whisk and a set of mixing bowls are always helpful.

Easy Big Mac Salad Recipe

This easy Big Mac Salad can be meal prepped in mason jars for lunches – it’s a healthy low-carb take on the classic cheeseburger!

4.80 from 90 votes

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Servings:
4 jars

Calories:
426kcal

Author:
Taylor Stinson

Prep Time:
15 minutes minutes

Cook Time:
15 minutes minutes

Total Time:
30 minutes minutes

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Ingredients

• ▢ 1 lb extra-lean ground beef
• ▢ 1/2 tsp salt
• ▢ 1 yellow onion, diced
• ▢ 1/2 cup dill pickles, chopped
• ▢ 2 plum tomatoes, diced
• ▢ 1/4 cup shredded cheddar cheese
• ▢ 2 cups romaine lettuce, chopped

Big Mac sauce

• ▢ 1/2 cup light mayo
• ▢ 2 tbsp ketchup
• ▢ 1 tbsp relish

Instructions

• Cook ground beef with salt in a medium-sized skillet over med-high heat until fat has absorbed and beef is fully cooked, about 10 minutes.
• Meanwhile, mix Big Mac sauce ingredients together. Divide sauce among 4 mason jars. Top with ground beef, then layer with onions, pickles, tomatoes, cheese and lettuce.
• Store in the fridge up to 5 days – serve by dumping into a large bowl and enjoy!

Video

Notes

Mason jar salads: Layer the dressing on the bottom followed by the beef, onions, pickles, tomatoes, cheese and lettuce. Store in the fridge for 5 days.

Swap out the Big Mac sauce for Thousand Island dressing.

Store the salad in the fridge for 2-3 days without dressing, or 1 day with the dressing.

You can store and reheat the ground beef separately if you prefer it warm.

Nutrition

Calories: 426kcal (21%)


Carbohydrates: 15g (5%)


Protein: 29g (58%)


Fat: 28g (43%)


Saturated Fat: 10g (63%)


Polyunsaturated Fat: 5g


Monounsaturated Fat: 8g


Trans Fat: 0.03g


Cholesterol: 92mg (31%)


Sodium: 1041mg (45%)


Potassium: 422mg (12%)


Fiber: 2g (8%)


Sugar: 9g (10%)


Vitamin A: 1050IU (21%)


Vitamin C: 19mg (23%)


Calcium: 40mg (4%)


Iron: 3.1mg (17%)