This tangy Low FODMAP Burger Sauce tastes almost the same as the sauce on a McDonald's Big Mac but is a whole lot healthier! This low FODMAP copycat version of McDonald's "special sauce" or "secret sauce" only takes 5-minutes to make, goes great on burgers, fries, and tacos, and also makes a delicious dressing for my Low FODMAP Burger Bowls. Along with being low FODMAP, this burger sauce is dairy-free, Keto, low carb, and refined sugar-free with a Paleo option.
Is McDonald's Big Mac Sauce Low FODMAP?
No, McDonald's Big Mac sauce is not low FODMAP (nor is a Big Mac without the sauce, for that matter). According to McDonald's website, Big Mac Sauce contains (or contains ingredients which contain) high fructose corn syrup, onion powder, garlic powder, and wheat, all of which are high in FODMAPs. Big Mac sauce also contains many additives common to processed food that I prefer not to put in my body. My homemade version of Big Mac Sauce is clean of these additives as well as low FODMAP.
Low FODMAP & Sugar-Free Burger Sauce
In order to get the closest flavor to McDonald's Big Mac Sauce as possible, I ordered a side of Big Mac Sauce at my local McDonald's so I could taste and compare as I was developing the recipe.
Even though McDonald's describes Big Mac sauce as "savory" on their website, I found it surprisingly sweet. Instead of using high fructose corn syrup and sugar to sweeten my version of the sauce, I use liquid stevia, which is better for blood sugar and is Keto and low carb. If you don't have blood sugar issues like me, you can also use pure maple syrup to taste.
The equipment I use to make this low FODMAP Burger Sauce includes:
- Small bowl
- Measuring cups and spoons
The ingredients I use to make this homemade low FODMAP Burger Sauce include:
- Avocado oil mayo (or your preferred mayo)
- Tomato paste - per Monash University's Low FODMAP Diet App, tomato paste is low FODMAP in servings of up to 2 tablespoons or 28 grams.
- Low FODMAP pickles or capers, finely-chopped - I use my homemade recipe of low FODMAP quick pickles, the rest of which I use in my Low FODMAP Burger Bowls. If you don't want to make or find low FODMAP pickles, you can also use jarred capers.
- Dried chives
- Dijon mustard
- White vinegar or juice from Low FODMAP pickles
- Liquid stevia, or maple syrup to taste (for Paleo)
To make this low FODMAP Burger Sauce:
Add all ingredients to a small bowl.
...until fully combined.
Store in an air-tight container in the refrigerator for 1-2 weeks. Stir prior to reserving.
Low FODMAP Burger Sauce
- ½ cup avocado oil mayo, or your preferred mayo
- 2 tablespoons tomato paste*
- 1 tablespoon low FODMAP pickles, or capers, finely-chopped
- 1 tablespoon dried chives
- 1 teaspoon Dijon mustard
- 1 teaspoon white vinegar , or juice from Low FODMAP pickles
- ½ teaspoon salt
- ½-3/4 teaspoon liquid stevia, or maple syrup to taste (for Paleo)*
- Whisk together all ingredients in a small bowl. Taste, and adjust salt and sweetener as desired.
- Store in an airtight container in the refrigerator for up to 1-2 weeks. Stir prior to reserving.
- Tomato paste: per Monash University’s Low FODMAP Diet App, tomato paste contains the FODMAP fructans and is low FODMAP in servings of up to 2 tablespoons or 28 grams.
- Liquid stevia: has not been tested for FODMAPs but is believed to be low FODMAP as powdered stevia is low FODMAP. Maple syrup can also be used to taste – I recommend starting with 1 teaspoon, tasting, and working your way up from there. The sauce is meant to be on the sweeter side but still well balanced with the acidity of the tomato paste and pickles.
- Serving size: depending on what you’re using this on, one probably only needs about 1 tablespoon of sauce per burger for 12 total servings. Using this sauce as a dressing on my Low FODMAP Burger Bowls, I typically need 2-3 tablespoons per bowl for 4-6 total servings.