Healthy Nutritious Big Mac Cauliflower Bun Burger

Healthy Nutritious Big Mac Cauliflower Bun Burger

Recipe: Big Mac-Style Cauliflower Bun Burger

Swap traditional buns with crispy cauliflower slices for a low-carb, gluten-free twist on the classic Big Mac. This balanced burger is loaded with lean protein, fresh veggies, and your choice of a Greek yogurt-based special sauce. Perfect for a smart lunch or post-workout meal.

Ingredients

For the Cauliflower Buns:

  • 1 large cauliflower head

  • Olive oil spray or 1 tbsp olive oil

  • Salt & pepper to taste

  • 1/4 tsp garlic powder (optional)

For the Patty (Choose One):

  • 150g lean ground beef (5% fat)
    or

  • 150g Beyond Meat or plant-based burger

Fresh Fillings:

  • 2 slices tomato

  • A few leaves iceberg lettuce

  • 2–3 pickle slices

  • 1 tbsp finely chopped onion

For the Sauce (Healthy Big Mac Style):

  • 2 tbsp Greek yogurt (or low-fat mayo)

  • 1 tsp mustard

  • 1 tsp sugar-free ketchup (or tomato paste)

  • 1/4 tsp paprika

  • 1/4 tsp onion powder

  • 1/4 tsp white vinegar

  • Salt & pepper to taste

Instructions

  1. Prepare the Cauliflower Buns:

    • Cut two thick (about 1.5–2 cm) center slices from the cauliflower head to resemble buns.

    • Spray or brush both sides with olive oil, season with salt, pepper, and optional garlic powder.

    • Pan-fry on medium heat (5–6 minutes each side) or roast at 200°C (392°F) for 15–18 minutes until golden and tender, yet firm.

  2. Cook the Patty:

    • Shape the beef (or plant-based mix) into a patty slightly smaller than the cauliflower slices.

    • Cook in a non-stick skillet over medium heat for about 3–4 minutes per side until fully cooked and browned.

  3. Mix the Sauce:

    • In a small bowl, combine Greek yogurt, mustard, sugar-free ketchup, vinegar, and spices. Stir until smooth.

  4. Assemble the Burger:

    • Layer one cauliflower bun, sauce, lettuce, beef patty, chopped onions, pickles, tomato, and more sauce.

    • Top with the second cauliflower “bun” and secure with a skewer if needed.

Nutritional Breakdown (Per Burger)

With Ground Beef:
Calories: 320 kcal
Protein: 27g
Fat: 17g
Carbs: 10g
Fiber: 4g

With Beyond Meat:
Calories: 340 kcal
Protein: 20g
Fat: 18g
Carbs: 13g
Fiber: 5g

Preparation Time

Total Time: 25 minutes

Why This Cauliflower Bun Burger Is Great

  • Low-Carb & Gluten-Free: No refined bread—just whole veggie goodness

  • Lean Protein: Supports muscle and energy

  • Healthy Special Sauce: No added sugars or heavy fats

  • Quick & Satisfying: Done in under 30 minutes

  • Customizable: Choose your preferred patty, sauce, and extras

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