Big Mac Keto Conundrum: Is It Really That Bad?

The Big Mac is a well-loved fast-food staple, but how does it fare for those on the keto diet? The short answer is, it's not great. The Ketogenic Diet is a low-carbohydrate method of eating, and the Big Mac is definitely not keto-friendly. However, that doesn't stop people from finding creative ways to enjoy the flavours of a Big Mac while sticking to their keto diet.

Big Mac Sauce: Is it keto-friendly?

Big Mac sauce is a delicious condiment that can be enjoyed on burgers, fries, and even salads. But is it keto-friendly? The answer depends on the specific ingredients used in the sauce.

The Original Big Mac Sauce

The original McDonald's Big Mac Sauce recipe is higher in carbs and does include sugar in the form of sweet relish. This added sugar can be a problem for those following a strict keto diet. However, it is important to note that the sauce only contains 2 grams of carbs per serving, according to the McDonald's website.

Keto-Friendly Alternatives

There are several keto-friendly alternatives to the original Big Mac Sauce that use sugar-free ingredients. These recipes typically use dill pickle relish instead of sweet relish, and keto-friendly mayonnaise and ketchup. By making these simple substitutions, you can create a sauce that is compliant with a keto diet while still retaining the signature taste of the original.

Nutritional Information

The nutritional information for keto-friendly Big Mac sauce varies depending on the specific recipe, but it typically contains around 1 gram of carbohydrates and 5 grams of fat per tablespoon. This makes it a great option for those following a keto diet, as it can help balance out the fat and protein macros.

Tips for Making Keto Big Mac Sauce

When making keto-friendly Big Mac sauce, it is important to read the labels of the ingredients carefully to ensure they do not contain added sugar. Additionally, making the sauce ahead of time allows the flavors to blend, resulting in a more tasty condiment.

In conclusion, while the original Big Mac sauce may not be keto-friendly due to its added sugar, there are several keto-friendly alternatives that can be easily made at home. These sauces allow individuals following a keto diet to enjoy the signature taste of the Big Mac sauce while staying within their dietary guidelines.

Keto-friendly alternatives to the Big Mac

The Big Mac is a fast-food favourite, but it's definitely not keto-friendly. However, there are some great keto-friendly alternatives that can help you stay on track without sacrificing taste. Here are some ideas for keto-friendly options that will satisfy your cravings:

Keto Big Mac Bowl

This recipe takes the classic burger flavours and serves them without the bun. It's a great make-ahead option for a quick and easy lunch. The "special sauce" is key to this dish, and it's made with mayonnaise, dill pickle relish, yellow mustard, white wine vinegar, and seasonings. You'll also need ground beef, onions, shredded cheese, and cabbage or lettuce.

Keto Big Mac Salad

This salad tastes just like a Big Mac, but it's low-carb and homemade. It's a great option if you're craving fast food but want something healthier. The salad includes chopped iceberg lettuce, sliced onions, sharp cheddar cheese, ground beef, and a delicious Big Mac sauce. The sauce includes mayonnaise, diced pickles, mustard, vinegar, onion, smoked paprika, and a sweetener.

Bunless Burgers

If you're eating out and looking for a keto-friendly option, consider ordering a bunless burger. You can add extra toppings like cheese, bacon, or avocado to make it more filling and satisfying. Ask for the sauce on the side and use a fork to dip your burger in, so you get the full flavour without the extra carbs.

Other Options

If you're looking for something other than a burger, there are plenty of keto-friendly options at fast-food restaurants. Buffalo wings can be a good choice, but be sure to ask if they're coated in flour or cornstarch before frying. You can also opt for a salad, but be mindful of the dressing and toppings, as they can add hidden carbs.

Nutritional value of a Big Mac

The McDonald's Big Mac is a 100% beef burger with two beef patties, Big Mac sauce, pickles, lettuce, chopped onion, and cheese in a sesame seed bun. It contains no artificial flavours, preservatives, or added colours from artificial sources. However, the pickle does contain an artificial preservative.

A Big Mac contains 590 calories. While it is not impossible to fit a Big Mac into a keto diet, it is not considered keto-friendly due to its high carbohydrate content. The bun alone contains 20g of carbohydrates.

One way to reduce the number of carbs in a Big Mac is to remove the bun. Two bunless Big Macs contain 660 calories, 12g net carbs, 36g protein, and 50g of fat.

Another option is to make a keto-friendly version of the Big Mac at home. One recipe for a keto-friendly Big Mac bowl contains 566 calories, 11g carbohydrates, 33g protein, and 44g of fat.

How to make a keto-friendly Big Mac at home

Ingredients

For the keto burger buns, you will need:

• Whole psyllium husks
• Warm water
• Coconut flour
• Baking soda
• Eggs
• Avocado oil
• Coconut oil
• Sesame seeds (optional)

For the keto-friendly Big Mac sauce, you will need:

• Mayonnaise (keto-friendly)
• Dill pickles (finely diced)
• Yellow onion (finely diced)
• Ketchup (keto-friendly)
• Sweetener (keto-friendly)
• Dill pickle juice
• Yellow mustard (optional)
• Smoked paprika (optional)
• Garlic powder (optional)
• Onion powder (optional)
• White vinegar (optional)

For the burger, you will need:

• Ground beef
• Yellow, white, or red onions
• Worcestershire sauce
• Garlic powder
• Salt
• Pepper
• Shredded cheese (cheddar or American)
• Green cabbage or iceberg lettuce
• Dill pickles

Method

First, make the keto buns. Preheat your oven to 350°F (177°C). Lightly grease a muffin top pan or a baking sheet. Mix the psyllium husks and water in a small bowl and set aside until it turns into a thick gel. Add all the remaining wet and dry ingredients (coconut flour, baking soda, sea salt, egg whites, eggs, avocado oil, and coconut oil) to a food processor or electric mixer. Pulse until well combined. Add the psyllium gel into the food processor or bowl and blend until mixed well. Divide the dough among the muffin top pan slots, or use wet hands to form balls and place them onto a baking sheet. Sprinkle with sesame seeds, if desired. Bake for 25-30 minutes, or until the edges are golden and a toothpick inserted into the center comes out clean.

Next, make the keto-friendly Big Mac sauce. In a small bowl, add mayonnaise, pickles, onion, ketchup, sweetener, and pickle juice. Stir until combined. If possible, cover and refrigerate for 15 to 30 minutes to allow the flavors to blend.

Now, prepare the burger. In a skillet set over medium-high heat, brown the ground beef. As it cooks, add the Worcestershire sauce, garlic powder, salt, and pepper. When it is almost cooked through, add the onions and continue cooking until the ground beef is cooked through and the onions are translucent. Drain the grease and set aside.

If you are using cabbage, add a small amount of olive oil and the shredded cabbage to the skillet and saute until the cabbage is slightly softened. If you are using lettuce, simply wash and dry the leaves.

Finally, assemble your keto-friendly Big Mac. Place the cooked cabbage or lettuce in a bowl, top with the ground beef, and sprinkle with shredded cheese and pickle slices or relish. Pour the special sauce over the bowl and serve.

Enjoy your keto-friendly Big Mac!

How to make keto-friendly Big Mac sauce at home

Big Mac sauce is a delicious addition to any burger, but it's not always keto-friendly. The good news is that you can easily make your own keto-friendly version at home with just a few simple ingredients and steps. Here's how:

Ingredients:

• Mayonnaise (use a keto-friendly brand, preferably avocado oil-based)
• Dill pickles and pickle juice (ensure they are sugar-free)
• Onion (freshly diced or onion powder)
• Ketchup (use sugar-free or keto-friendly ketchup)
• Sweetener (use a sugar substitute such as granulated monk fruit or erythritol)
• Spices: garlic powder, smoked paprika, and white vinegar or regular vinegar

Instructions:

• Finely dice the onion and pickles.
• In a small bowl, combine all the ingredients, including the spices.
• Stir or whisk until everything is well combined and you have a smooth sauce.
• Cover the bowl and refrigerate the sauce for 15-30 minutes to let the flavours blend. You can also make it ahead of time and store it in an airtight container in the fridge for up to a week.

Tips:

• For the best flavour, make the sauce ahead of time to allow the ingredients to meld together.
• If you're not on a strict keto diet, you can use regular mayonnaise and ketchup, but be aware that they contain added sugar.
• Adjust the ingredients to your taste preferences or dietary needs. You can also add a little hot sauce for a spicy kick.
• This sauce is very versatile and can be used on hamburgers, meatloaf, salads, or as a dipping sauce for fries and onion rings.

Now you can enjoy the taste of Big Mac sauce without compromising your keto diet!

Frequently asked questions