American · lunch, dinner
Burger Salad with Big Mac-Style Sauce
Video by Keto Connect on YouTube · Open on YouTube
- Keto (5.2 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk, Sesame. Check labels on stock, sauces and spice mixes.
A meal-sized burger salad with about 31 g protein and only 5 g net carbs a serve, nearly three-quarters of the energy from fat, and rich in vitamin B12 and zinc from the beef plus vitamin K and folate from the romaine.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 17
Method
Tap a time to watch that step in the video.
- Make the sauce first: whisk the mayonnaise, sugar-free ketchup, pickle juice, mustard, vinegar, onion powder and paprika together and chill it while you cook. 0:38
- Brown the beef in a frying pan over medium-high heat, breaking it into small crumbles, until no pink remains. Season with salt, pepper, onion powder and garlic powder. 2:19
- Chop the romaine and dice the onion and pickles. Divide the lettuce between two bowls. 2:55
- Top each bowl with the warm beef, then the onion and pickles, then the cheddar. Spoon the sauce over (the card suggests 2–3 tbsp each; the nutrition counts all of it), scatter with sesame seeds and toss if you like. 4:00
Tip. In the video they brown extra-lean (96%) beef in a little avocado oil, which makes it much leaner; the recipe card simply says ground beef. The sauce is also good on burgers or as a dip for raw vegetables.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 4%
- Protein 22%
- Fat 74%
Fits keto: 5.2 g net carbs a serve, with 74% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High130%
2.1 g a serve, mostly from mayonnaise (93%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K High127%
152 µg a serve, mostly from romaine lettuce (63%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B12 High107%
2.6 µg a serve, mostly from ground beef (89%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High60%
6.6 mg a serve, mostly from ground beef (81%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A High56%
500 µg a serve, mostly from romaine lettuce (82%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium High43%
24 µg a serve, mostly from ground beef (75%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Folate High38%
150 µg a serve, mostly from romaine lettuce (85%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 High28%
0.5 mg a serve, mostly from ground beef (67%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High23%
4.2 mg a serve, mostly from ground beef (53%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Calcium High20%
265 mg a serve, mostly from cheddar cheese (68%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Potassium Source14%
680 mg a serve, mostly from ground beef (43%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source13%
53 mg a serve, mostly from ground beef (34%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E Source11%
1.7 mg a serve, mostly from mayonnaise (48%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
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Vitamin C8%
7.2 mg a serve, mostly from romaine lettuce (52%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D2%
0.3 µg a serve, mostly from cheddar cheese (47%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Keto Connect; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.