Lean beef is labeled as 90/10 or 10%, and extra lean is labeled as 95/5 or 5% Beef contains all the essential amino acids needed for growth and maintenance of our bodies. Eating high-quality protein is useful for maintaining muscle mass and recovery after trauma or surgery. Beef contains an abundant amount of vitamins and minerals, including Vitamin B12, Zinc, Selenium, Iron, Niacin, Vitamin B6, and Phosphorus.
You can also cook burgers on griddle pans and the broiler.
Coat the pan with cooking spray. This helps to keep the patties from sticking when you cook them. Heat the pan before you place the patty in the pan. The USDA has a rating scale of Prime, Choice, and Select for beef. The leanest of these will be Select, which will have less marbling (meaning there is less fat interspersed with lean meat). To help keep them juicy, avoid piercing the patties or pressing down on them in the pan.
Try mixing an egg white in with the patty. You can also add a ¼ cup of wheat bread crumbs. Or instead of bread crumbs, try a gluten-free option with almonds, walnuts, or other nuts. [8] X Research source Add things you’d traditionally place on top of the burger inside the patty. Mix in onions, tomatoes, spinach, mushrooms, salsas, or any other vegetables to make a tasty burger. Even try adding a small amount of low-fat cheese.
To make turkey burgers delicious and juicy, try adding olive oil to the patty. Add two tablespoons of olive oil for each pound of ground turkey. This also helps give them a brown crust on the outside. [11] X Research source Remember, however, that adding olive oil will add (healthy) fat and calories to your burger. Try chicken burgers for another poultry burger. Just place cooked chicken breast in a food processor with any seasonings or additional ingredients. Then shape into patties. [12] X Research source
Bison has good amounts of protein, iron, zinc, and B12. It also a good source of omega-3 fats. Bison can be temperamental to cook. It doesn’t take long to cook, and is tough if overcooked. Ground bison should be cooked until the pink just starts to disappear.
To make the fish filets into burger patties, cut the filets into small cubes. Combine the cubes with the other ingredients in a bowl, mixing gently with your hands until everything is combined. Press the mixture into patties that are about four inches thick. You can cover the outside with sesame seeds, bread crumbs, or nuts. Another way to make a fish burger is to place the fish and other ingredients into a food processor until it’s combined. [16] X Research source
Try making a veggie burger from chickpeas, black beans, white beans, lentils, quinoa, tofu, beets, or sweet potatoes. To make them into a burger, just mash them together, add in spices, and then form into patties. You can use whole portobello mushrooms or slices of eggplant in place of meat for heartier burgers. Most veggie burgers cannot be cooked on the grill. They do well in pans or in a broiler.
Don’t buy breads with enriched bleached flour or wheat flour. Instead, choose a 100% whole wheat bread. Make sure it says 100% whole wheat. Look for the label to say whole-wheat flour as the first ingredient. [18] X Research source Choose to only eat one half of the bun, making it an open-faced sandwich. This cuts your calories by half. Substitute your regular bun for an English muffin. If you are eating at a get together, remove some of the bun insides to reduce calories. [19] X Research source
Get creative with what you place your burger on. Try putting it between slices of grilled eggplant or zucchini.
Mash 1/3 of an avocado and spread it on your burger. Avocado is a superfood that is healthy and delicious (though it is high in calories, so don’t use too much). [21] X Research source Add spices, fruit, vegetables, and herbs to the avocado for even more flavor. Make your own spreads. Combine Greek yogurt with garlic, and lemon juice for a tasty condiment. Or try making a pesto sauce. Try salsa on your burgers. This provides a lot of flavor without tons of fat, sugar, or calories. [22] X Research source Add hummus onto your burger. Hummus comes in many different varieties, from plain to lemon to red pepper. You can also try tabouli. Make a healthy slaw. Combine cabbage, greek yogurt, and other spices or herbs and pile it on your patty.
As alternatives to traditional cheese, try adding feta or goat cheese to your burger. Feta cheese has a lower fat, saturated fat, and calorie content than regular cheese. [24] X Research source Goat cheese has a few less calories and grams of fat than traditional cheese. For example, one ounce of goat cheese has 76 calories, 6 grams of fat, 4 grams of saturated fat, and 13 milligrams of cholesterol. [25] X Research source One ounce of cheddar cheese has 113 calories, 9 grams of fat, 6 grams of saturated fat, and 29 milligrams of cholesterol. [26] X Research source
Top with any leafy greens, like arugula, spinach, or kale. Put bell pepper, cucumbers, carrots, sprouts, and alfalfa. Put fruit on your burger. Try grilled pineapple, mango, or persimmons. Avoid topping that will add unhealthy fats, like bacon.
Take care to pay attention to what you drink, too. Instead of a sugary soda, choose water, seltzer water, or a diet soda.
Ask for no mayo or for the condiments on the side, plus no cheese or bacon. This cuts out a lot of unhealthy additions to your burger.
For restaurants that serve extremely large patties, share the burger with a friend, or cut the burger in half and save part for a later meal.
Know the calorie content of the burgers you are eating. For example, a Dave’s Single from Wendy’s has 550 calories, 34 grams of fat, and 13 grams of saturated fat. [32] X Research source At Five Guys, a hamburger has 700 calories, 43 grams of fat, and 19. 5 grams of fat. At Applebee’s, a hamburger has 780 calories, 50 grams of fat, and 18 grams of saturated fat while a mushroom swiss burger 1060 calories, 72 grams of fat, and 28 grams of saturated fat. Since you want to try to keep your meals under 500 calories, try these hamburgers instead. A jr. hamburger at Wendy’s has 230 calories, 8 grams of fat, and 3 grams of saturated fat. In-and-Out as a “protein style” burger with no bun that has 240 calories, 17 grams of fat, and 4 grams saturated fat. A little hamburger at Five Guys has 480 calories, 26 grams of fat, and 11. 5 grams of saturated fat. [33] X Research source These calorie and fat counts don’t include fries, so stay away from those.
