Burger Bowl

Burger Meat:

• ½ Tbsp olive oil: Just enough to soften the onions without adding excess fat.
• 1 small red onion, finely chopped: Adds sweetness and aroma while helping to tenderize the ground beef. 
• 2 garlic cloves, finely minced: Fresh garlic gives the beef a deeper savory base.
• 1 lb 96% lean ground beef: Lower in fat but still tender. Key for heart-health and high protein bowls.
• ¼ cup chopped fresh parsley: Brightens up the beef. Curly or flat-leaf both work.
• 1 tsp dried oregano: Adds a subtle Mediterranean flavor to your ground beef seasoning.
• ½ tsp garlic powder: Boosts the savory flavor.
• ½ tsp onion powder: Helps reinforce the burger profile.
• ½ tsp paprika: Adds warmth and color.
• ½ tsp freshly ground black pepper: Use fresh cracked for better bite.
• ¼ tsp crushed red pepper flakes: Optional but great for a tiny kick.

Special Sauce:

• ¼ cup nonfat plain Greek yogurt: Creamy base for the burger bowl sauce, with extra protein.
• 1 Tbsp reduced sodium, reduced sugar ketchup: Keeps the sauce tangy but heart-smart.
• 1 Tbsp reduced sodium sweet relish: Adds sweet crunch, classic for a special burger sauce recipe, while keeping salt low.
• 1 Tbsp distilled white vinegar: Balances the sauce and cuts richness.
• ½ tsp organic Dijon mustard: Adds a sharp, peppery note.
• ½ tsp smoked paprika: Gives the sauce that signature grill-like depth.
• ¼ tsp garlic powder: For extra flavor without bulk.
• ¼ tsp onion powder: Rounds out the burger bowl sauce.

Salad:

• 4 cups chopped Romaine lettuce: Choose crisp, fresh leaves for crunch.
• 1 pint cherry tomatoes, halved: Adds juiciness and bright acidity.
• 1 small red onion, thinly sliced: Gives the salad some sharp bite. Optional if you don’t love raw onion.
• ¼ cup shredded reduced-fat cheddar cheese: A little goes a long way. Just a sprinkle adds a satisfying salty finish.
• Freshly ground black pepper, to taste: Finish with a few cracks to tie it all together.

1. Cook the Burger Meat: Heat olive oil in a large skillet over medium-high heat until shimmering. Add the chopped onion and garlic and sauté for about 2 minutes, until softened. Stir in the ground beef and all remaining seasonings. Cook, breaking up the beef as it browns, until no pink remains. Remove from heat and drain any excess fat.
2. Make the Special Sauce: While the beef cooks, mix all sauce ingredients in a small bowl. Stir until smooth and creamy. Taste and adjust with a little extra mustard or relish if needed.
3. Assemble the Burger Bowls: In 4 bowls, layer 1 cup of chopped Romaine each. Top with cooked beef, halved tomatoes, and red onion slices. Drizzle each bowl with the special sauce and sprinkle with 1 tablespoon of cheese. Finish with black pepper and serve right away or pack for later.

Prefer a different ground meat?
Ground turkey or ground chicken both work great. Use 93% lean or higher for best results.

No Romaine?
Try iceberg or green leaf lettuce for crunch, or spinach for a softer texture and extra nutrients. And for additional flavor, use fresh baby arugula that has a peppery finish.

Not a fan of Greek yogurt?
Use a little light mayo or reduced fat sour cream to cut the tanginess, but nonfat Greek yogurt adds more protein and less fat.

Don’t have sweet relish?
Chop up a few bread and butter pickles for a similar sweet-sour bite. Just be sure to use a reduced sodium variety to keep the sodium content low.

No cheddar cheese?
Reduced-fat Swiss or part-skim mozzarella will keep saturated fat low while giving you that same great burger experience.

• High in protein with 31 grams per bowl
• Low carb at just 15 grams of carbs per serving
• Heart-healthy and low in sodium (only 146 mg per bowl)
• Diabetic- and GLP-1 friendly, supports steady energy

• Store the cooked beef and sauce separately from the veggies if prepping ahead.
• These burger bowl meal prep portions last up to 4 days in the fridge.
• Keep the lettuce and tomatoes dry to avoid sogginess.
• If serving cold, stir a little extra vinegar into the sauce for brightness.
• This is a great way to enjoy burgers without the bun. It’s a healthy, low carb burger bowl with all the fixings.

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Calories: 249 per bowl

Dietary Tags: High Protein, Low Carb, Heart Healthy, Gluten-Free, Diabetic-Friendly, GLP-1 Friendly, Bariatric, Low Sodium

Can I make this into a vegetarian high protein salad?
Absolutely! Swap the ground beef with a crumbled veggie burger or seasoned lentils for a plant-based version.

What’s the best way to keep the burger bowl sauce creamy in the fridge?
Store in an airtight container and consider using a low fat Greek yogurt if storing longer than 2 days. Stir before serving to reincorporate the ingredients and to restore the creaminess.

Is this healthy burger bowl good for weight loss?
Definitely. It’s high in protein, low in refined carbs, and balanced for energy, which are all key for sustainable weight goals.

How do I prep this burger bowl recipe for meal prep?
Divide the cooked beef, lettuce, and veggies into containers, but store the special sauce separately. This keeps the lettuce crisp and the tomatoes fresh. Just drizzle the sauce on right before eating. You can also warm the beef slightly before serving if you prefer it hot.

Still hankering for more healthy ways to enjoy lean ground beef in classic burger form? These recipes keep all the flavor while cutting back on sodium and saturated fat:

• All-American Burger: A classic backyard burger made with lean beef and healthy toppings served on light burger buns for lower sodium and less carbs.
• Sliders: Bite-sized burgers perfect for parties or portion control, with low sodium seasoning and low-fat melty cheese.
• Mushroom Stuffed Burger: Juicy burgers stuffed with savory mushrooms for more flavor and fiber. A great recipe to sneak in extra nutrients for picky eaters!
• Sausage and Peppers Sliders: Italian-inspired mini burgers made with a blend of lean ground beef and ground turkey, and topped with sautéed peppers and onions.