How many calories are in a Big Mac salad?

My high-protein version contains approximately 400-450 calories per large bowl, compared to the 550+ calories you might find in a restaurant version that uses full-fat dressing. The calorie count comes primarily from the nutrient-dense beef and the yogurt, rather than empty oils.

Is Big Mac Salad good for Weight Watchers?

Yes! If you use 99% lean turkey and non-fat Greek yogurt for the dressing, this entire meal is extremely low in points (often zero points on some plans depending on your veggie intake). It is a "Point-Friendly" powerhouse.

Can you use Thousand Island dressing for Big Mac salad?

You can, but store-bought Thousand Island is usually high in sugar (often high fructose corn syrup) and fat. Making your own "Special Sauce" with yogurt takes 2 minutes, saves you hundreds of calories, and gives you a massive protein boost.

How do you make a low calorie Big Mac salad?

Focus on the dressing and the meat. Swap mayo for Greek yogurt, use sugar-free ketchup, use 99% lean turkey, and load up on extra lettuce and cucumbers to increase the volume without adding calories. You can create a massive bowl for under 300 calories with these swaps.

High Protein Big Mac Salad (Low Carb & Keto Recipe)

Description

Skip the drive-thru. This High Protein Big Mac Salad is the ultimate meal prep lunch. 40g protein, low carb, and features a healthy special sauce made with Greek yogurt.

Ingredients

Scale

The Bowl

1 lb 96% Lean Ground Beef
1 tsp Onion Powder
1/2 tsp Salt
1/2 tsp Black Pepper
1 large head Iceberg Lettuce, chopped
1/2 cup White Onion, finely diced
1/2 cup Dill Pickles, sliced (or pickles chips)
1/2 cup Shredded Cheddar Cheese (optional)
1 tbsp Sesame Seeds (for garnish)

High Protein Special Sauce

1/2 cup Non-fat Greek Yogurt (or blended cottage cheese)
2 tbsp Sugar-Free Ketchup
1 tbsp Yellow Mustard
1 tbsp Pickle Juice (from the jar)
1/2 tsp Paprika
1/4 tsp Garlic Powder

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Instructions

Cook Beef: Heat a skillet over medium-high heat. Add the lean ground beef. Season with onion powder, salt, and pepper. Cook for 5-7 minutes until browned and fully cooked. Drain any excess liquid (though 96% lean shouldn’t have much). Set aside to cool slightly.
Make Sauce: In a small bowl, whisk together the Greek yogurt, ketchup, mustard, pickle juice, paprika, and garlic powder until smooth and orange.
Prep Veggies: Chop the iceberg lettuce, dice the onions, and slice the pickles.
Assemble (Bowl): Place a large bed of lettuce in a bowl. Top with the cooked beef, onions, pickles, and cheese.
Assemble (Meal Prep Jar): Pour the dressing into the bottom of the jar. Add the beef. Add the pickles and onions. Stuff the lettuce into the top of the jar.
Serve: Drizzle generously with the special sauce and sprinkle sesame seeds on top for that “bun” flavor.

Notes

Croutons: For extra crunch, toast pieces of high-protein flatbread in the air fryer and add them on top.
Storage: Store the salad components separately from the dressing if not using the jar method. Keeps for 4 days.
Turkey Swap: Use 99% lean ground turkey for an even lower calorie version.

Prep Time: 15 minutes
Cook Time: 10 minutes
Category: Lunch/Dinner
Method: Pan Fry/Assembly
Cuisine: American

Nutrition

Serving Size: 1 Bowl
Calories: 380
Sugar: 4g
Sodium: 650mg
Fat: 12g
Saturated Fat: 5g
Carbohydrates: 12g
Fiber: 3g
Protein: 40g
Cholesterol: 70mg