Healthy Conversion: Big Mac

Big Mac

Like McDonald’s but concerned about nutrition?  Try this healthy Big Mac recipe               by Don’t Just Diet:

  • 1 whole-grain bun (sometimes I indulge in a potato roll b/c they’re just so delicious)
  • 1 Boca burger patty (note: contains large amounts of gluten)*
  • ¼ cup shredded lettuce
  • 1 slice fat-free American cheese
  • 2 slices dill pickles
  • 2 tbsp healthily adapted special sauce (1/8 recipe below):
  •         1/2 cup fat-free mayonnaise
  •         3 tablespoons fat-free French salad dressing
  •         2 tablespoons sweet pickle relish (no sugar added)
  •         1 teaspoon sugar substitute (e.g., stevia)
  •         1 teaspoon dried, minced onion
  •         1 teaspoon white vinegar
  •         1 teaspoon ketchup

Boca Big Mac

McDonald’s Big Mac DJD Healthy Big Mac
Serving size 1 burger 1 burger
Calories 550 295
Total fat 29 g 2 g
Saturated fat 10 g 0 g
Carbohydrates 46 g 34 g
Sugar 9 g 6 g
Glycemic index 51  38
Glycemic load 23 13

* I happen to like Boca burgers b/c they are very low-fat, low-calorie and high-protein, but MorningStar Farms also makes a decent healthy burger.  These are also great with extra lean ground beef or turkey but, with a very tight schedule, I appreciate the convenience of pre-made burger patties.  Find what works best for you but be careful when selecting a burger patty- many turkey and veggie burgers contain just as much fat and as many calories as regular ground beef!

19 thoughts on “Healthy Conversion: Big Mac

    • It tastes SHOCKINGLY like a real big mac. In my mind, it actually tastes better b/c I can throw on a few extra pickles and little more special sauce, AND I know it’s super healthy so I enjoy eating it much more than the original. Not only guilt-free but I’m proud of myself for eating it, knowing I’m doing something good for my body!

  1. I use soy cheese instead, because I find it has more flavor than fat free cheese. I also prefer light eggless canola mayo/spread. These are great alternatives for vegans.

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