Healthy Big Mac Sauce (High Protein & Light)

Love the creamy, tangy flavor of classic Big Mac sauce-but want a lighter, healthier twist? This high protein Big Mac sauce is quick, easy, and made with a secret ingredient that boosts the protein while cutting down on fat. Our burger sauce is low in calories, full of flavor, and perfect for burgers, bowls, or meal prep.

Our healthy burger sauce is a great addition to any meal plan, especially if you're focused on getting enough protein without adding extra fat or calories. It's quick, easy, and versatile, plus it's fantastic on Big Mac smash burgers, in wraps, and as a salad dressing. Our Big Mac in a Bowl went viral in 2018 and it's STILL one of our readers most popular recipes!

The inspiration for this Big Mac sauce dupe came from our popular keto Big Mac sauce recipe, this version is made a bit lighter and it has a protein boost.

Why You'll LOVE This High Protein Big Mac Sauce!

• Light but still creamy: We've cut down on the mayo to make it lighter without losing that creamy texture you love. The cottage cheese adds a great protein boost, plus makes this macro friendly!
• Quick & easy: In just a few minutes, you can whip up this sauce and have it ready for burgers, wraps, and even veggie dips.
• It's a great way to get that take-out taste without the fats, carbs, and processed ingredients.
• We show you easy swaps if you either don't like cottage cheese or want to make this a low carb burger sauce.

What makes this burger sauce sauce healthy?

Our healthy Big Mac sauce uses blended cottage cheese and light mayo instead of full-fat mayo, making it lower in fat and calories while adding extra protein. We also make this sugar-free, which also reduces the carbs.

What's in a Big Mac Sauce?

Classic Big Mac sauce is a creamy blend of mayo, relish, mustard, sweetener, and seasonings like onion powder and paprika. It's basically a sweet and tangy burger spread that tastes somewhere between thousand island dressing and a special sauce.

In our high-protein version, we lighten it up by blending cottage cheese with a little light mayo, relish, and mustard to keep the flavor while boosting the protein and cutting the fat.

Ingredient Notes

• Light Mayo: We're using Best Foods light mayo here (aka Hellmann's mayo) to keep it lower in fat and calories but still creamy. You can use any mayo but that one tastes most like regular mayo. A little goes a long way, for a richer taste you can use full-fat mayonnaise if preferred.
• Blended Cottage Cheese: This is the magic ingredient! Cottage cheese is high in protein, and when blended, it adds a smooth, creamy texture that's perfect for this sauce. Hate cottage cheese? Use Greek yogurt or more light mayo.
• Pickle Relish: Adds a little sweetness and tang. If you don't have relish, use chopped pickles with a little pickle juice instead!
• Ketchup: We used sugar-free ketchup but you can use any kind.
• Yellow Mustard: It adds a zing of flavor that balances the creaminess of the mayo and cottage cheese.
• Monk Fruit Sweetener: I use this to keep the sauce sugar-free while still getting a touch of sweetness. Feel free to adjust it based on your preference or use a different type of sweetener to taste.
• Garlic Powder & Onion Powder: These two are key for that savory, full flavor. They take the sauce from good to great!

How to Make Healthy Burger Sauce

1. Blend the cottage cheese: Puree the cottage cheese with an immersion blender or in a food process or blender until smooth. Add a touch of milk if it's too thick to blend.
2. Combine the ingredients: Add the light mayo, pickle relish (or chopped pickle), ketchup, mustard, monk fruit sweetener, garlic powder, salt, and onion powder. Mix until it's all smooth and well-combined. Adjust any seasonings to taste.
3. Chill the sauce: Let it sit in the fridge for at least 30 minutes to allow all the flavors to come together.
4. Serve & enjoy: Use this sauce as a topping for your favorite burgers or wraps, or even as a dip for fresh veggies or fries. Enjoy!

Jenni's Tips

• Spice it up: Want a kick? Add a dash of hot sauce or cayenne pepper to heat things up.
• Sweeten it: If you prefer more sweetness, just add a little more monk fruit sweetener or even a touch of stevia.
• This sauce will last for up to 5 days in the fridge when stored in an airtight container.

How to Use Our Healthy Sauce for Burgers

Here are a few ways I love to use our healthy Big Mac sauce recipe:

• Burgers: Top your favorite burger (beef burger, turkey, or even salmon patties) for an unexpected saucy boost.
• Wraps: Use this sauce as a spread for wraps or lettuce wraps.
• Veggie Dip: This sauce is fantastic for dipping raw veggies like carrots, cucumbers, or bell peppers.
• Fries: I love dunking sweet potato fries or steak fries in this sauce.
• Salads: Use it as a salad dressing to add an extra flavor boost. You can thin it out with milk as preferred.

FAQs

Is this Big Mac sauce keto friendly?

Yes! This sauce is keto-friendly because it's lower in carbs, high in protein, and made with ingredients that fit well into a ketogenic diet, like cottage cheese and mayo. We do have a low carb Big Mac sauce recipe that's lower carbs and higher in healthy fats.

Can I use yogurt instead of cottage cheese?

Yes, you can make this a burger sauce with plain Greek yogurt instead of blended cottage cheese. Yogurt does add more tang, so you might need to adjust the sweetener to taste.

Is Big Mac sauce Thousand Island?

Although Big Mac sauce and Thousand Island dressing share similar ingredients, they're not exactly the same. Thousand Island dressing typically includes ketchup and sometimes hard-boiled eggs, while McDonald's Big Mac sauce doesn't (our homemade recipe does include it though!) Big Mac sauce is a creamy blend of mayo, sweet relish, mustard, and seasonings, making it slightly tangier and less sweet than Thousand Island.

What is the closest sauce to Big Mac sauce?

The closest match to Big Mac sauce is Thousand Island dressing, but without the ketchup. Our favorite healthy store bought special sauce is by Sir Kensington, since it's made without sugar and uses natural ingredients.

You'll also see "burger sauce" or "special sauce" sold in stores and they're often inspired by Big Mac sauce but all vary a bit in taste. Many contain ketchup or BBQ sauce for a sweeter or smokier twist. If you're buying store-bought, look for labels that say special sauce or secret sauce-just know they might be a little richer or higher in sugar than homemade.

More healthy sauces

• Healthy tzatziki sauce
• Sugar free cocktail sauce (low carb)
• Low carb pesto sauce
• Low carb meat sauce (for pasta)

If you loved our recipe, please leave us a ⭐⭐⭐⭐⭐ review and leave us a comment too! Connect with us on Pinterest, Facebook, Instagram, TikTok, or YouTube!

Recipe