What to put in a burger to make it healthy?

Pile on tomatoes, onions (cooked or raw), pickles, cucumbers — the possibilities are endless! Supercharge your burger with extra vitamins and minerals by choosing darker greens for a leafy crunch. Instead of iceberg lettuce, try romaine, spinach, or kale.

What goes on burgers?

Sometimes you just can't improve upon the classic toppings. This burger has them all: American cheese, shredded iceberg lettuce, tomatoes and onions, dill pickle slices, ketchup, mustard and mayo .

What is the most important ingredient in a burger?

Essential ingredients for a good hamburger For a hamburger in its classic version (meat, cheese, onion and lettuce) the aim is to achieve that ideal proportion between: Quantity of meat (and quality of that meat) That onion that sweetens but doesn't chop. A fresh, crisp lettuce as if freshly picked from the garden.

What combination of meat makes the best burger?

Selecting the best meat for burgers A good basic mixture would be to use 50% chuck (the cheap and lean), 25% rib plate (the fatty parts) and 25% brisket (the fatty and beef flavor) . Alternative cuts that make a damn good burger without emptying your wallet are round (lean) and navel (the fatty beef belly).

Is mayonnaise or ketchup better on burgers?

An option that's growing in popularity is putting mayo on a burger. The people who enjoy this condiment argue that it's much better than ketchup . They say the tangy taste of mayo compliments the flavors of the meat and cheeses. Because it's not as overpowering, it means the rest of the burger is elevated.

What can I add to hamburger meat for flavor?

Worcestershire sauce – Adds a deep beefy, smoky flavor. Egg – To bind all of the ingredients together without drying. Milk – The enzymes help to soften and tenderize the ground beef. Seasonings: Salt, Garlic Powder, Onion powder, Pepper, or other spices of choice.

What vegetables are good on a burger?

You can grill or sauté fruits and vegetables, or simply clean, chop and add to your burger. Fruits: pineapple, mango, apples, peaches, pears, avocado. Vegetables: tomatoes, mushrooms, cucumbers, leaf lettuce, spinach, kale, chard, arugula, peppers, onions, squash, corn, eggplant, artichokes, sprouts, zucchini. More items...

How to make a fast food burger healthy?

If you find yourself grabbing some fast food, look for burgers that are rich in protein . It's easy to up the protein content by adding an extra patty. To save calories, avoid cheese and mayo, and to cut the refined carbs, replace the burger bun with lettuce.

Can burger meat be healthy?

Is Ground Beef Healthy? When it comes to the nutritional profile of ground beef, it has both pros and cons. On one hand, it's a great source of protein, iron, and several essential vitamins and minerals . On the other, it can be high in saturated fat and cholesterol, depending on the cut and fat percentage.

Can you have a healthy burger?

Making your own burger at home, where you can choose lean beef and control what goes into it, can cut down on both saturated fat and calories and result in a healthier burger , Hoch adds. She suggests aiming for 90 to 95 percent lean.

What is the healthiest way to cook burger patties?

Getting your grill up to medium heat and cooking until the center temperature hits 160 degrees Fahrenheit is the safest, healthiest cooking method there is. Use a spatula to flip your burgers so you don't pierce them and let the delicious juices inside spill out.

Six Bikini Friendly Burger Recipes (2024)

Serve up these surprisingly healthy, tasty burgers at your next barbecue

by Matthew G. Kadey, M.S., R.D.Published: May 7, 2010

Turkey Gorgonzola Burgers

1 lb lean ground turkey
3 oz Gorgonzola cheese, chopped
1/2 cup sun-dried tomatoes, drained and chopped
2 cloves garlic, minced
2 tsp cumin powder
2 tsp vegetable oil
6 100% whole-grain buns
6 Tbsp barbecue sauce
Shredded cabbage (optional)

1. Preheat grill to medium. Combine first five ingredients and salt and pepper to taste in a bowl. Lightly mix together and form into 6 patties. Brush them with oil.

2. Grill burgers for 4 to 5 minutes per side or until internal temp is 165°F. Toast buns for 2 minutes. Serve burgers on buns; garnish with barbecue sauce and cabbage, if desired.

Black Bean Oat Burgers

1 can (19 oz) black beans, drained and rinsed
1 1/2 cups diced mushrooms
1/2 cup plain rolled oats
2 cloves garlic, chopped
1 egg, lightly beaten
1 Tbsp cumin
1/4 tsp ground black pepper
2 tsp vegetable oil
6 100% whole-grain buns
6 Tbsp spicy mustard
1 tomato, sliced
1 cup baby spinach

1. Preheat grill to medium. Place half the beans in a food processor or blender along with mushrooms, oats, garlic, egg, cumin, and pepper. Process until well mixed. Add remaining beans and pulse the machine until they're combined into the mixture. Form into 6 patties and coat each with vegetable oil.

2. Grill for 3 to 4 minutes per side or until browned. Toast buns for 2 minutes. Serve bean burgers on toasted buns and top with mustard, tomato, and spinach.

Makes 6 servings . Per serving: 283 cal, 6 g fat (1 g sat), 45 g carbs, 10 g fiber, 300 mg sodium, 13 g protein

Garden Chicken Burger with Strawberry Sauce

3 tsp vegetable oil
1/2 medium onion, finely chopped
2 Tbsp brown sugar
2 cups strawberries, sliced
1/2 Tbsp balsamic vinegar
1/4 tsp freshly ground black pepper
1 Tbsp fresh mint, chopped
1 medium carrot, peeled
1 medium zucchini, peeled
1 lb lean ground chicken breast
1/2 cup bread crumbs
2 tsp Worcestershire sauce
1 egg, lightly beaten
1/3 cup parsley, chopped
6 flatbreads or naan
1 cup arugula or baby spinach

1. Warm 1 teaspoon vegetable oil in a skillet over medium heat. Add onion and saute until soft, about 4 minutes. Add brown sugar and continue cooking for 2 minutes. Add strawberries, balsamic vinegar, and black pepper; cook for 1 minute. Stir in mint and remove from heat.

2. Preheat grill to medium. Using a box grater or mandoline, shred carrot and zucchini, then chop into small pieces. In a large bowl, lightly mix shredded vegetables, ground chicken, bread crumbs, Worcestershire sauce, egg, parsley, and salt and pepper to taste. Form into 6 patties and brush with remaining vegetable oil.

3. Place burgers on grill and cook for 4 to 5 minutes per side or until internal temperature reaches 165°F. Meanwhile, toast bread for 1 to 2 minutes per side.

Stuffed Portobello Burgers with Caramelized Onions

1 Tbsp butter
2 Spanish onions, thinly sliced
1 Tbsp brown sugar
1 tsp balsamic vinegar
8 portobello mushrooms
1 Tbsp vegetable oil
1/2 eggplant, sliced into thin rounds
3 oz roasted red peppers
4 oz sliced low-fat mozzarella
1 loaf focaccia bread

1. Melt butter in a large saucepan over medium heat. Add onion and cook until translucent, about 4 to 5 minutes. Mix in brown sugar and balsamic vinegar. Reduce heat to medium-low, cover pan, and cook for 30 minutes, stirring occasionally.

2. Meanwhile, preheat grill to medium. Remove stems from mushrooms, brush with oil, and season with salt and pepper to taste.

3. Place eggplant slices on grill, cook for 2 minutes per side, then set them aside. Add mushrooms to grill, stem sides down, and cook for 6 to 7 minutes. Flip mushrooms and cook for another 4 minutes.

4. Top 4 mushrooms with red peppers and mozzarella, then cover each with a remaining mushroom, stem side down. (Stem sides should be facing each other.) Cook for 2 minutes or until cheese has melted; set aside.

5. Meanwhile, slice focaccia bread in half lengthwise down the side, then slice each half into 4 squares. Toast squares on grill, 2 minutes per side.

6. Place each stuffed mushroom on a focaccia square; top with onions, eggplant, and focaccia square.

Makes 4 servings. Per serving: 536 cal, 14 g fat (5 g sat), 81 g carbs, 7 g fiber, 909 mg sodium, 26 g protein

Lentil Quinoa Burgers with Sauteed Mushrooms

1/2 cup quinoa
1 can (19 oz) lentils, rinsed
1/2 cup plain bread crumbs
1 egg, lightly beaten
2 gloves garlic, chopped
2 tsp cumin powder
1/3 cup cilantro Juice of half a lemon
1/2 cup walnut pieces
1 Tbsp butter
1/2 lb crimini mushrooms, sliced
1/4 cup dry red wine
2 tsp vegetable oil
6 100% whole-grain buns

1. In a saucepan, combine quinoa and 1 cup water. Bring to a boil and simmer about 10 minutes. Let quinoa cool.

2. In a bowl, combine half the lentils, bread crumbs, egg, garlic, cumin, cilantro, lemon juice, cooked quinoa, and salt and pepper to taste. Place in a food processor or blender; process until well combined. Add remaining lentils and walnuts; pulse until they're incorporated. Form into 6 patties.

3. Preheat grill to medium. Meanwhile, melt butter in skillet over medium heat; add sliced mushrooms and saute for 5 minutes, stirring regularly. Stir in wine and cook for another 5 minutes.

4. Brush burgers with oil and cook for 4 minutes per side. Toast buns for 2 minutes. Serve burgers on buns and top with sauteed mushrooms.

Makes 6 servings. Per serving: 445 cal, 15 g fat (3 g sat), 62 g carbs, 13 g fiber, 305 mg sodium, 19 g protein

Asian Salmon Sliders with Citrus Yogurt Sauce

1/2 cup plain low-fat yogurt
Juice of half a lime
Juice of half an orange
1 tsp honey
1 lb skinless, boneless salmon
1 Tbsp sesame oil
2 Tbsp low-sodium soy sauce
1 piece ginger (1 inch), chopped
2 garlic cloves, chopped Juice of half a lemon
1/2 cup bread crumbs
1/2 cup cilantro, chopped
2 tsp vegetable oil
6 small 100% whole-grain pitas

1. Combine yogurt, lime juice, orange juice, and honey; set aside.

2. Preheat grill to medium. Wash salmon and pat dry. Chop half the fish and place in food processor along with sesame oil, soy sauce, ginger, garlic, lemon juice, and salt and pepper to taste. Process into a pasty puree.

3. Chop remaining salmon and add to puree along with bread crumbs and cilantro. Pulse until combined. Form into 12 small patties and brush with oil.

4. Grill 4 minutes per side. Stuff pitas with burgers and yogurt sauce.

Makes 6 servings. Per serving: 292 cal, 11 g fat (2 g sat), 27 g carbs, 3 g fiber, 446 mg sodium, 23 g protein