Keto Big Mac Smash Burgers: A Low-Carb Classic Without the Bun

If you’re trying to cut back on bread, carbs, or just trying to keep things simple in the kitchen, then Big Mac Smash Burgers, the keto way — are gonna hit the spot. These are made with beef, cheese, pickles, lettuce, and that classic sauce… just without the bun. Perfect for weeknights when you want fast food flavors without actually driving anywhere or wrecking your low-carb goals.

Now, I’ve made these more times than I can count. They’re part of my regular keto meal prep. I double the batch and reheat them for lunch. My husband eats them with a fork, and my teenage daughter wraps hers in lettuce and still feels like she’s cheating. (She’s not.)

Let’s break it down — simple steps, no fancy chef talk, and all the flavor you remember from your fast food days.

Why You’ll Keep Coming Back to These burgers

This isn’t one of those recipes you make once and forget about. It ticks off everything most of us need:

• Super filling

• Part of your keto diet food list

• Freezer-friendly and great for keto meal prep

• Good for anyone on a bariatric diet — zero bun, high protein, no sugar

This burger works for people who are doing strict keto, low-carb, or just trying to eat fewer processed foods. If you’re stuck in the same old chicken-and-broccoli routine, this is the kind of thing that reminds you eating low-carb doesn’t have to be boring.

Ingredients You’ll Need

Here’s what goes in your Big Mac Smash Burgers — and you probably already have most of it.

For the Burger:

• 1 lb ground beef (80/20 is best for flavor)

• Salt and pepper

• Butter or avocado oil for cooking

• Sliced cheddar cheese (American cheese also works if you’re going old-school)

Toppings:

• Shredded iceberg lettuce

• Diced white onion

• Dill pickle slices

Big Mac Style Sauce:

• 1/2 cup mayo (get a sugar-free one)

• 2 tbsp sugar-free ketchup

• 1 tbsp mustard

• 1 tbsp finely chopped pickles

• 1/2 tsp onion powder

• 1/2 tsp paprika

• Salt to taste

Now if you’re serious about keto cooking, keep a jar of this sauce in your fridge. It makes boring chicken and eggs way more exciting.

How to Make Smash Burgers – The Keto Way

There’s a trick to these. You don’t just cook them like a regular patty. You smash them, literally, onto a hot pan so they get crispy around the edges. It’s fast, easy, and better than anything that’s come through a drive-thru window.

Step-by-Step

• Heat your pan
  You need it blazing hot. Cast iron is best, but any heavy skillet will do. Heat it dry first, then add a little butter or oil.

• Form your meat into loose balls
  Don’t squish them. You want about 2 oz each, just lightly rolled. You’re not making meatballs.

• Smash and sear
  Drop the meatball on the pan. Use a spatula (a metal one works best) to press it down until it’s thin. Let it cook 1.5 to 2 minutes — no flipping yet. It needs that crust.

• Flip and cheese
  Once the bottom is crispy and brown, flip it. Add cheese right away. Cook another minute until the cheese melts.

• Assemble the burger
  Layer up two patties with sauce, lettuce, onion, and pickles between them. If you like, wrap the whole thing in a big leaf of romaine or iceberg lettuce. Or just eat it with a fork — no shame in that.

Meal Prep Tips

If you’re trying to stay on track with healthy low carb dinners all week, make a big batch. These hold up great.

• Cook ahead: Smash and sear all your patties. Stack them with parchment between and store in the fridge up to 4 days.

• Freeze for later: Lay patties flat in a freezer bag. Reheat in a pan or oven.

• Sauce: Make a double batch of the sauce and store in a mason jar. It’s great on eggs too.

I’ve been using these for keto meal prep lunches, and it honestly saves me from snacking on the wrong stuff around 2 p.m. when I’m starving and grumpy.

Nutrition Breakdown (Per Burger)

Here’s a quick idea of what you’re looking at, based on two 2-oz patties and standard toppings:

• Calories: ~400

• Protein: 28g

• Fat: 32g

• Net carbs: 3-4g depending on your pickles and ketchup brand

That’s right in line with most keto beef recipes. All meat, fat, and flavor — no bun weighing it down.

Variations and Swaps for Keto Big Mac Smash Burgers

Let’s be honest, after three or four rounds of the same burger, anyone’s gonna want to change it up. Here’s how to do that without wrecking the macros.

• Make it spicy: Add a bit of chipotle powder or hot sauce to the sauce.

• Add bacon: Bacon makes everything better. No rules here.

• Egg it up: Top with a fried egg. Breakfast burger, done.

• Different cheeses: Try pepper jack, provolone, or gouda if you’re feeling fancy.

• Swap the protein: You can use ground turkey or even ground pork if beef isn’t your thing — still great for bariatric recipes.

Why This Recipe Works for Keto and Bariatric Diets

If you’re following keto, then you’re probably already picky about ingredients. You want food that keeps your blood sugar steady, fills you up, and tastes like a meal — not a sacrifice.

And if you’ve had bariatric surgery, you’re looking for meals that are high in protein and low in empty carbs. These burgers are a good option for both. They’re easy to chew, easy to portion, and you can skip anything you’re not ready for (like raw onions or lettuce).

Just one more reason this has become one of those keto beef recipes that sticks around in your routine.

Side Ideas That Keep It Low Carb

Now let’s talk about what to eat with it — because you don’t want to mess up a good thing with the wrong side.

• Zucchini fries: Air fried or baked. Add parmesan if you’re not dairy-free.

• Cauliflower tots: Grab a bag from the freezer section or make your own.

• Coleslaw: Use a sugar-free dressing or make your own with mayo, vinegar, and a pinch of stevia.

• Avocado salad: Just chopped avocado, tomatoes, olive oil, salt.

None of these will wreck your carb count. They’re perfect if you’re doing keto cooking for a family or just trying to build out your meal plan.

How I First Tried This

I started keto after my second baby. Postpartum brain fog, fatigue, and my doctor warning me about insulin resistance pushed me to change how I ate. Bread and pasta went out the window. Burgers were always my comfort food — but lettuce-wrapped ones from the store never hit right.

Then I saw someone smash a burger on a flat top grill and thought… why not try that without the bun?

That first one was ugly. No joke. Meat stuck to the pan, sauce was too thin, cheese was burned. But the flavor? It made me forget all about buns. Now it’s one of those healthy low carb dinners I make every single week.

Conclusion

This isn’t the kind of recipe that needs fancy ingredients, hours in the kitchen, or chef-level skills. It’s just good food made simply — and it fits into almost every low-carb or bariatric lifestyle. If you’ve been stuck eating the same stuff every day, this is the kind of thing that’ll shake things up without ruining your keto diet food list.

Give it a shot. Mess it up once. Make it better the second time. Before you know it, you’ll have it on repeat in your weekly routine.

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