This High Protein Big Mac Pasta is a healthier twist on a fast food favorite—packed with lean protein, fiber-rich pasta, and a lighter, yogurt-based sauce. It’s balanced, nourishing, and perfect for meal prep!
There’s something so satisfying about turning a fast food favourite into a wholesome, feel-good meal—and that’s exactly what this High Protein Big Mac Pasta does. It takes all the nostalgic flavours you know and love from a classic Big Mac (think creamy sauce, juicy beef, crunchy pickles, and crisp lettuce) and transforms them into a nourishing, balanced pasta dish that’s just as comforting as it is delicious.
What I love most is how everything comes together in one bowl—high-protein pasta, lean seasoned mince, and a tangy yogurt-based sauce that gives you all the flavour without any of the grease or heaviness. It’s a clever way to recreate that indulgent taste while giving your body the goodness it deserves. Plus, the fresh toppings—iceberg lettuce, raw onion, tomatoes, and pickles—add a refreshing crunch that makes every bite so satisfying.
This dish is a dream for anyone looking to eat well without sacrificing flavour. It’s high in protein to support energy and muscle health, and it’s filled with fibre and essential nutrients from all the added veggies. The yogurt-based sauce adds gut-friendly benefits and a creamy texture without the need for heavy mayo or cheese. It’s the kind of meal that tastes like comfort food but works hard to fuel your body from the inside out.
Another bonus? It’s made with simple, wholesome ingredients that you probably already have in your kitchen. No fancy sauces or processed components—just real food that’s been thoughtfully combined to taste amazing and help you feel your best. It’s a great reminder that healthy food doesn’t have to be boring or bland—it can be fun, flavourful, and full of life.
Whether you’re cooking for your family, meal-prepping for the week, or just craving something satisfying and feel-good, this Big Mac Pasta ticks all the boxes. It’s quick, comforting, and secretly good for you – making it the kind of recipe you’ll want to come back to again and again.
Why you’ll love this High Protein Big Mac Pasta:
- Comforting, satisfying, and actually good for your body.
- Made with lean mince, Greek yogurt, and high-protein pasta.
- No mayo or cream—just wholesome, feel-good ingredients.
- Balanced with fiber, healthy fats, and complex carbs.
- Full of fresh, crunchy toppings for texture and nutrition.
- Naturally gluten-free if you use legume-based pasta.
- Keeps you full and energized without the post-meal slump.
- Quick to make—ready in under 30 minutes!
- Perfect for meal prep (remember to keep the sauce and toppings separate!)
What makes this Big Mac Pasta healthy?
Nutrient-Rich & Balanced – Packed with protein, healthy fats, and complex carbs, this dish offers a well-rounded meal that fuels your body and keeps you satisfied.
Wholesome & Real Ingredients – Made with lean beef, high-protein pasta, and fresh veggies, this recipe is free from processed ingredients and focused on whole foods for maximum nutrition.
Gut-Supporting Probiotics – The creamy Greek yoghurt sauce adds probiotics, which help promote a healthy digestive system while keeping the dish light and creamy.
Vegetable-Packed Goodness – Crisp lettuce, juicy tomatoes, and crunchy onions provide a boost of vitamins, minerals, and fiber, enhancing the flavor and health benefits of the meal.
Lower in Unhealthy Fats – By swapping traditional mayo and cream for Greek yoghurt, we reduce unhealthy fats while keeping the creamy texture and increasing protein content.
Sustaining & Energizing – With lean protein and fiber-rich pasta, this dish helps maintain steady energy levels, keeping you full for longer without the slump.
Ingredients needed:
These are the ingredients you’ll need to make this Big Mac Pasta. You can find the exact measurements in the recipe card at the bottom of this page.
Pasta – This forms the hearty base of your meal. Whole wheat and legume-based pasta is rich in fiber and complex carbs, providing lasting energy and supporting digestion. High-protein versions made from chickpeas or lentils also help increase the protein content of the dish without sacrificing texture.
Lean Mince – Lean beef mince is a rich source of complete protein, iron, and B vitamins, making it perfect for a high-protein meal. Choosing 5% fat or lower helps reduce excess saturated fat while keeping the meat juicy and flavorful when cooked.
Greek Yoghurt – Greek yogurt adds creaminess to the sauce while boosting the protein content. It’s a great substitute for heavier creams, offering probiotics for gut health and a tangy flavor that compliments the beef and cheese.
Cheddar Cheese – Cheddar cheese melts into the sauce to give it a rich, indulgent taste. It adds calcium, protein, and that signature cheesy flavor, creating a comforting and satisfying mouthfeel in every bite.
Onion – Raw diced onion adds crunch and a sharp, fresh contrast to the warm, creamy pasta. It mimics the classic Big Mac flavor profile and adds a refreshing bite.
Tomatoes – Bring juiciness, color, and a slight acidity that brightens the dish. They offer a fresh contrast to the richness of the beef and cheese.
Iceberg lettuce – Adds a crisp, cool texture and classic burger feel to the pasta. It’s low in calories and provides hydration and crunch, rounding out the dish.
Healthy Big Mac Dressing – Greek yogurt instead of mayo, tomato ketchup, mustard, pickled relish or finely chopped pickles, and vinegar make a healthier, high protein Big Mac sauce that tastes pretty similar to the classic!
Ingredient Substitutions:
Ground Beef: Swap for leaner meats like turkey or chicken for a lower-fat option. For a plant-based alternative, use lentils, crumbled tofu, or a plant-based mince for a high-protein, vegetarian option.
Greek Yogurt: Use cottage cheese or ricotta for a creamy texture with added protein. For a dairy-free alternative, try almond yogurt or cashew cream, both of which provide healthy fats and a smooth consistency.
Cheddar Cheese: Opt for mozzarella or part-skim cheese for a lighter choice. For a dairy-free version, try nutritional yeast, which adds a cheesy flavor and is rich in vitamins.
Iceberg Lettuce: Swap for spinach, arugula, or romaine for added nutrients like iron and calcium.
Tomatoes: Substitute with roasted red peppers for a sweeter, more flavorful alternative, or cucumber for a hydrating crunch.
Pickles/Relish: Use chopped capers or olives for a tangy, briny punch. If you prefer less sweetness, these options work well in place of pickles.
High-Protein Pasta: Chickpea or lentil pasta can be used for a gluten-free, high-protein alternative, or whole wheat pasta for extra fiber.
Equipment Needed:
- Large pot or deep pan: Essential for cooking the pasta and beef mixture, ensuring everything is evenly cooked.
- Wooden spoon or spatula: For stirring the beef and breaking it up as it browns, preventing sticking.
- Knife and cutting board: To chop the onions, tomatoes, and lettuce, and slice any other toppings you want.
- Measuring cups and spoons: For accurately adding the right amounts of ingredients like pasta water, spices, and Big Mac sauce components.
- Cheese grater: If using a block of cheddar cheese, you’ll need a grater for freshly grated cheese to melt perfectly into the sauce.
- Small bowl: For mixing the Big Mac sauce ingredients together before adding to the pasta.
- Colander or sieve: To drain the pasta once it’s cooked, ensuring there’s no excess water.
How to make this Big Mac Pasta:
Here is a detailed summary of how to make this recipe. I’ve also included some photos, and you can find the recipe video in the recipe card. At the bottom of this page is a summarized version that can be printed.
Step One:
Start by cooking the pasta in a large pot of salted boiling water according to the package instructions, until it’s al dente—firm to the bite for the best texture. Stir during the first minute to prevent sticking. Once cooked, reserve about ½ cup of the pasta water before draining, then set the pasta aside.
Step Two:
While the pasta cooks, heat a large non-stick skillet over medium heat and add the lean beef mince. Break it up using a wooden spoon as it browns. Season with dried oregano, garlic powder, salt, and black pepper. If you’re using fresh garlic or onion instead of powder, sauté them for 2–3 minutes first until fragrant, then add the mince. Cook the beef for 6–8 minutes, stirring occasionally, until it’s fully browned.
Step Three:
Once cooked, reduce the heat to low and stir in the Greek yogurt and grated cheddar. Mix well until the cheese is melted and the sauce is creamy—add a splash of reserved pasta water if the mixture is too thick.
Step Four:
Next, fold the cooked pasta into the creamy beef mixture. Toss everything together until the pasta is evenly coated in the sauce. Taste and adjust seasoning with a little more salt or pepper if needed.
Step Five:
Meanwhile, prepare the healthy Big Mac sauce by mixing the Greek yogurt, mustard, no-sugar-added ketchup, chopped pickles or relish, vinegar, and a pinch of salt in a small bowl. Stir until smooth and creamy. For best flavor, refrigerate the sauce for a few minutes while you prep the toppings.
Step Six:
Dice the onion and tomatoes, and shred the iceberg lettuce. You can also slice a few extra pickles for topping if you like a little extra tang and crunch. Sesame seeds also add a delicious flavor, reminiscent of a Big Mac burger bun.
Step Seven:
To serve, divide the creamy pasta between four bowls, or meal-prep containers. Spoon a generous amount of Big Mac sauce over each portion, then top with diced onion, tomatoes, shredded lettuce, and pickles. You can enjoy this dish warm or let it cool slightly and serve it as a pasta salad for extra freshness and crunch. For meal prep, store the pasta, sauce, and toppings separately in airtight containers for up to three days, and assemble just before eating for the best texture and flavor.
Tips and Notes:
- Make It Dairy-Free: Just swap the Greek yogurt and cheese for your favorite dairy-free alternatives—unsweetened coconut yogurt and vegan cheddar work beautifully while keeping things creamy and flavorful.
- Low-Carb Option: Want to keep it lighter? Use zucchini noodles or cauliflower rice instead of regular pasta. You’ll still get all the Big Mac vibes, just with fewer carbs.
- Add Extra Greens: Stir in a handful of baby spinach or chopped kale right at the end for a boost of iron and fiber without changing the flavor.
- High-Protein Twist: Amp up the protein even more by using lentil or chickpea pasta, or adding a scoop of unflavored protein powder to the sauce—yes, it works and you won’t even taste it!
- Customize the Sauce: Make it your own by adjusting the tanginess—add a splash of apple cider vinegar, a pinch of smoked paprika, or a little mustard to give it that extra punch.
- Keep It Fresh: If you’re meal-prepping, store your fresh toppings such as lettuce, onion, and pickles separately, then assemble just before eating for the best texture.
- Family-Friendly Tip: Leave the pickles and onions on the side for picky eaters, then let everyone build their own bowl with the toppings they love.
- Freezer-Friendly: Make a double batch and freeze the sauce alone, it defrosts beautifully and you can toss it with fresh pasta for a fast, healthy dinner later on.
- Serving Suggestion: Serve your Big Mac Pasta in a bowl topped with a handful of shredded iceberg lettuce, a few extra pickles, and a drizzle of the yogurt-based sauce. For a little extra crunch and freshness, add diced tomatoes or even a sprinkle of sesame seeds to channel that classic burger feel—with a wholesome twist.
How to store High Protein Big Mac Pasta:
Refrigeration: Keep the pasta, Big Mac sauce, and toppings stored separately in airtight containers in the fridge for up to 3 days. This keeps everything fresh and stops the lettuce and onions from going soggy.
Reheating: Reheat the pasta gently on the stove or in the microwave with a splash of water to loosen the sauce. Then, top with the sauce and fresh toppings just before serving.
Freezing: The pasta and meat sauce freeze beautifully! Let it cool completely, then store in a freezer-safe container for up to 3 months. (Skip freezing the fresh toppings—those are best added fresh.)
Defrosting: Defrost overnight in the fridge, then reheat until warmed through on the stove or in the microwave.
Portioning Tip: Freeze in individual servings for an easy grab-and-go lunch or quick dinner during the week!
Frequently Asked Questions:
Can I make this pasta dairy-free?
Yes! Just swap the Greek yogurt for a dairy-free alternative like plain almond or coconut yogurt, and use dairy-free cheese or nutritional yeast in place of cheddar
Can I use a different type of pasta?
Definitely! Whole wheat, chickpea, lentil, or gluten-free pasta all work great. Choose whatever suits your dietary needs—bonus points for extra fiber or protein.
What can I prep in advance?
You can cook the pasta and beef mixture ahead of time, mix up the sauce, and chop the toppings. Store everything separately and assemble just before serving for the best texture and freshness.
How do I keep the toppings fresh for meal prep?
Keep the lettuce, tomatoes, and onions in separate containers lined with a bit of paper towel to absorb moisture. This keeps everything crisp and fresh for days.
Can I make this vegetarian?
Absolutely! Use a plant-based mince, crumbled tofu, or cooked lentils in place of the beef. You’ll still get loads of flavor and a good amount of protein.
more high-protein meal-prep recipe for you:
- One Pot Lazy Lasagna
- Quick and Easy Mexican Chicken Salad
- Spinach, feta, chicken and orzo bake
- The Easiest Shrimp and Chicken Fried Rice
Hey! If you make this recipe, I would love it if you could leave me some feedback and a rating ⭐⭐⭐⭐⭐ in the comment section at the bottom of the page! Also let me know on Facebook, Instagram or Pinterest! I can’t wait to hear your thoughts and see your photos!
High Protein Big Mac Pasta (perfect for meal-prep!)
Equipment
Ingredients
For the Pasta + Meat:
- 250 g whole wheat or high-protein pasta (e.g. chickpea/lentil pasta) – 2 ½ cups
- 700 g Lean beef mince (5% fat or leaner) – 25oz
- 200 g Greek yogurt – ¾ cups
- 100 g Cheddar (grated) – 1 cup
- 1 tbsp dried oregano
- 1 tsp garlic powder
- Salt and black pepper to taste
For the Toppings:
- 1/2 onion (finely diced)
- 2 medium tomatoes
- 2 cups Iceberg lettuce shredded
For the Healthy Big Mac Sauce:
- 100 g plain Greek yogurt – ⅓ cup + 1 tbsp
- 1 tbsp mustard
- 2 tbsp tomato ketchup (no added sugar)
- 1 tbsp pickled relish or finely chopped pickles
- 1 tsp vinegar (white or apple cider)
Instructions
- Cook the pasta according to package instructions. Drain and set aside.
- Cook the mince and spices in a non-stick pan over medium heat. Cook until browned and fully cooked through.
- Lower the heat, then stir in the Greek yogurt and cheese until melted and creamy. Add a splash of pasta water if needed for smoothness.
- Add the cooked pasta to the pan and stir to coat well in the sauce.
- In a small bowl, mix together all ingredients for the healthy Big Mac sauce.
- Assemble each serving: Spoon pasta into bowls, drizzle with sauce, and top with diced onion, pickles, tomatoes, and lettuce. You can add some sesame seeds too.
Video
Notes
- If meal-prepping this meal, I recommend serving the sauce on the side, then adding it after reheating the pasta.
- You can use cream cheese or smooth cottage cheese instead of yoghurt if you prefer.
- If using raw onion as one of your toppings, I recommend soaking the diced onion in some cold water first, this makes the flavor less pungent.
Nutrition
Let me know in the comments below if you make this Big Mac Pasta!
