If you’re a classic Big Mac sandwich fan but want a lighter, healthier alternative, then you’ll love this Lean and Green Big Mac Salad! This recipe takes all of the delicious flavors of a Big Mac and transforms them into a tasty and nourishing salad loaded with protein, fiber, and nutrients.
Whether you’re trying to eat healthier, lose weight, or just enjoy a satisfying meal, this Lean and Green Big Mac Salad is sure to hit the spot. So let’s get cooking!
What is Lean and Green Big Mac Salad?
Lean And Green Big Mac Salad is a salad made from the components of a Big Mac sandwich – except that it’s packed with protein, fiber, and nutrients. It’s also low in fat, high in healthy nutrients (including vitamins A, C, and E), and contains nearly 70% of the daily recommended iron intake.
So you can eat it for lunch or breakfast, add it to your whip-up quick and easy meal, or even serve it as a side dish at your next get-together with friends and family.
How to Make Lean and Green Big Mac Salad?
Here are how to make Lean and Green Big Mac salads.
Ingredients:
- 1 cup of chopped Romaine Lettuce (with or without the leaves)
- 1/2 cup of chopped Iceberg Lettuce (with or without the leaves)
- 1/2 cup shredded or grated Carrots
- 1/4 cup minced Onion
- 2 large Hard-Boiled Eggs – peeled and cut into chunks (try to grate with a fine grater)
- 1/2 teaspoon Salt (or Season. To Taste)
- 2-3 slices of Bread (brioche, wheat, or sourdough) – cut into cubes
- 1/4 teaspoon Apple Cider Vinegar (or Rice Vinegar) – to taste
- 1/2 teaspoon Black Pepper (or to taste)
- 1/2 teaspoon Dried Parsley (or to taste)
Method:
1. Mix together the Romaine Lettuce, the Iceberg Lettuce, the carrots, the onion, and the eggs in a large bowl. Set aside half of the mixture for later use (for dressing). Open up your Bread to be cut into cubes. Toss with half of the remaining salad ingredients and toss again. Set aside a few cubes for topping.
2. Mix the rest of the salad ingredients, add the dressing, and toss until thoroughly combined.
3. Place a few cubes of Bread on the salad mixture, drizzle with a little Apple Cider Vinegar or Rice Vinegar, and sprinkle with black pepper and dried parsley (or another seasoning).
4. Drizzle apple cider vinegar over the top to create your desired taste or texture (optional).
5. Enjoy!
Variations for the Recipe
- If you haven’t access Brioche or Wheat Bread, try using Italian instead.
- You can use less vinegar and more salt to create a more salty version of the recipe. Just remember to add more apple cider vinegar if the salad dries out.
- There are plenty of different vegetables that you can add (and I’ll post a few suggestions below).
- You can make the salad with a few hard-boiled eggs instead of 2 large ones.
- You can also add tuna in place of the eggs (or even ham).
- If you want to get creative, you can create your version of a Big Mac Sandwich by substituting some ingredients for different vegetables or meats. Just remember to be creative and have fun!
Estimated Nutritional Info Per Serving
| Nutrition | Amount |
|---|---|
| Calories | 267 |
| Fat | 15.2g |
| Carbohydrates | 64.1g |
| Protein | 22.3g |
| Sodium | 2mg |
| Iron | 10.5mg |
| Fiber | 26.9g |
| Folate | 87.7mcg |
| Magnesium | 25.5mg |
| Copper | 0.2mg |
| Phosphorus | 36. |
Healthy Eating Tips
1. Start with a variety of fresh ingredients.
2. Avoid processed, packaged, and canned items whenever possible.
3. Buy in-season produce and fruits to save on cost and maintain maximum freshness, flavor, and nutrition!
4. Be adventurous! Experiment with different vegetables and spices to develop your healthy recipes.
5. While at it, experiment with various cooking methods (i.e., sautéing, broiling, roasting, etc.).
6. Don’t be afraid to cook with wine or a liqueur.
7. Ensure you always cook with healthy oils and fats (extra-virgin olive oil, canola oil, flaxseed oil, etc.).
8. Try to use herbs and spices instead of salt whenever possible for flavor without the sodium!
9. Use smaller plates to serve meals – it’ll help you eat less by psychologically tricking your mind into thinking that your plate has more food.
10. Enjoy your meals!
Serving Suggestions and Ideas
1. Serve as a side dish to dinner, or enjoy as an appetizer at your next party.
2. Serve with a light soup, like tomato-based soup, for the classic Big Mac taste.
3. If you’re trying to lose weight, consider skipping the bread cubes (if carbs are your enemy) and remove the top half of the bun from your sandwich.
4. For a healthier alternative, use a variety of vegetables (like broccoli, carrots, spinach, tomatoes, and eggplant), chicken breasts or other lean meats, and brown rice.
5. If you can’t find brioche or wheat Bread for the recipe above, use a whole-grain version instead!
6. To cut calories without sacrificing taste, try using smaller portions of meat and cheese in your salads (or just go crazy with vegetables instead!)
Equipment Needed to Make Lean and Green Big Mac Salad
1. Knife
2. Cutting Board
3. Mixing Bowl
4. Serving Bowl or Plate
5. Measuring Cups and Spoons (if you’re not sure of the amounts)
6. Chopping Board (for the onion)
7. Whisk (for the eggs)
8. Cooking Pot with Lid (to boil eggs, potatoes, and carrots)
9. Spatula (stir and toss ingredients together)
10. Slotted Spoon (to retrieve cooked vegetables from the cooking pot)
11. Cutting Board (for the bread cubes)
12. Grater or Cheese Slicer (for the onion and Romaine lettuce)
13. Salad Spinner (optional but recommended to dry Romaine lettuce and other fresh produce thoroughly after washing)
Why is Lean?
Lean is a mix of lean turkey, vegetables, and a salad dressing that can be used as a low-calorie sandwich wrap or on top of a salad. Lean was invented to provide the benefits of eating healthy without sacrificing taste or convenience.
How much of a difference does Lean make?
One serving of Lean provides 270 calories and 90 grams of protein. If you choose to opt-out of the bun and eat only two slices, then each slice will provide approximately 300 calories, which is approximately 25% fewer total calories than a Big Mac. If you replace the bun with a green salad, your total calories will be reduced by approximately 50%.
How much does Lean cost?
Lean costs about $4 to $7 per serving (depending on whether you’re using a whole-grain or wheat bun), which is approximately 7$ to 13$ less than the same amount of calories in a Big Mac.
Bottom Line
Lean can be easily incorporated into your diet for approximately 7$ to 13$ less per day than a Big Mac meal. Furthermore, Lean combines the calories of a complete meal in one convenient wrap or salad.
Both Lean and Big Macs are high in protein. Still, because Lean also contains a lot of fiber (more than half of the recommended daily allowance), it’s more satisfying and doesn’t make you feel as hungry as quickly. So you’ll be less likely to overeat until you’ve hit your daily calorie limit for fat loss.
I hope you’ve enjoyed this article and will incorporate some of my healthy recipes (including Big Mac-inspired recipes) into your daily diet. For more recipe ideas, check out the classic Big Mac Salad or the Skinny Veggie Mac. And remember to take pictures! That way, you can share them with me on Facebook!
