Healthy Burger

1 lb 96% lean ground beef: Lean but still juicy. If you're using frozen, thaw in the fridge overnight for even mixing.

¼ cup chopped fresh parsley: Adds a pop of color and fresh flavor. Curly or flat-leaf both work here.

2 garlic cloves, finely minced: Go fresh — jarred garlic won’t give you the same bold flavor.

2 tsp Tabasco hot sauce: Brings heat and a vinegar tang. Dial it back if you’re sensitive to spice.

1 tsp dried oregano: An aromatic spice that gives a Mediterranean touch.

½ tsp freshly ground black pepper: Fresh pepper really matters here, adding more flavor and aromatics.

¼ tsp garlic powder: Boosts the garlicky flavor without overpowering.

¼ tsp onion powder: Adds depth without chopping extra onions.

½ red onion, sliced: Grill these until they’re soft and slightly charred — makes the burger feel gourmet.

1 medium tomato, sliced: Use a firm tomato like Roma or beefsteak for fewer soggy drips.

4 light burger buns, split: Look for whole grain or low-calorie buns with 3+ grams fiber.

4 Romaine lettuce leaves, washed and dried: Sturdy and crisp. Adds crunch and has more nutrients than iceberg.

1. Prep the Grill or Broiler: Spray the rack with nonstick cooking spray and preheat to 400°F. This prevents sticking and gets you that classic burger char.
2. Mix and Shape the Patties: In a large bowl, combine the beef, parsley, garlic, hot sauce, oregano, black pepper, garlic powder, and onion powder. Mix gently — overmixing makes them tough. Form into 4 patties and chill for at least 30 minutes so they hold their shape.
3. Grill the Onions: Place sliced red onions on the grill and cook about 2 minutes per side, until soft with nice grill marks. Set aside.
4. Grill the Burgers: Cook patties 6 to 8 minutes, flipping once, until they reach your desired doneness. Let them rest for 5 minutes off heat — this keeps juices in.
5. Toast the Buns (Optional): Lower grill heat and place buns cut-side down for 1 minute until lightly toasted.
6. Assemble the Burgers: On each bun bottom, layer a tomato slice, cooked burger, grilled onion, lettuce leaf, and top bun. Serve immediately — no sauce needed, but you can add mustard or a heart-healthy spread if you like.

Don’t want to use ground beef?
You can replace the 1 lb of 96% lean ground beef with lean ground turkey (93% lean or higher) or ground chicken breast for a lighter option with less saturated fat. Since poultry burgers tend to be softer and need to be cooked thoroughly, grill or pan-cook them for 5 to 6 minutes per side over medium-high heat, until the internal temperature reaches 165°F. Let the burgers rest for 5 minutes before serving so the juices settle and the patties firm up.

No fresh parsley?
Sub in 1 tablespoon dried parsley or chopped cilantro for a twist.

Avoiding spicy foods?
Swap Tabasco for a teaspoon of reduced sodium Worcestershire sauce or low-sodium soy sauce.

No red onion?
Use yellow onion or shallots for a milder, sweeter flavor. Or for a bolder, more garlicky flavor, use chopped shallots.

• 28g protein per burger to support muscle and satiety
• Low in saturated fat and sodium
• High in fiber from whole grain buns and fresh veggies
• Meets standards for heart health and diabetic-friendly diets
• Dietitian-reviewed and used in hospital wellness programs

• Store leftovers in the fridge, tightly wrapped in an airtight container, for up to 3 days
• Reheat gently in a skillet or microwave; add a splash of water to keep burgers from drying out
• Perfect for summer BBQs, meal prep lunches, or build-your-own burger nights
• Keep toppings and buns separate if making ahead to prevent sogginess

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 45 minutes (includes chilling)

Calories: 242 per burger

Dietary Tags: Heart-Healthy, Diabetic-Friendly, High-Protein, GLP-1, Bariatric

What makes a burger healthy?
A healthy burger focuses on lean protein (like 90%+ lean beef, turkey, or chicken), limited sodium, and whole food toppings. Skipping heavy sauces, choosing whole grain buns, or omitting the hamburger buns entirely.

Is ground beef good for a high-protein diet?
Yes, lean ground beef recipes can be excellent for a high protein diet, as long as you choose 90% lean or higher and keep portions reasonable.

What’s the healthiest meat for a burger?
Ground turkey or chicken breast are the leanest options. But even lean beef can be healthy when portioned and seasoned well.

How do I make a burger that’s heart-healthy?
Use lean meat, grill instead of pan-fry, avoid high-sodium add-ons like cheese and sauces, and add plenty of vegetables.

Can burgers be part of a weight loss diet?
Absolutely! A healthy high protein burger with the right ingredients can support weight loss by keeping you full and satisfied.

What are the best healthy toppings for burgers?
Think fresh ingredients: lettuce, tomato, grilled onions, avocado, or even hummus. Avoid processed cheese, bacon, and mayo-based sauces.

If you love this burger, you're going to love these other Health eCooks favorites:

• Burger Bowl: All the burger flavor, none of the bun. Great for low-carb diets.
  
  
• Mushroom-Stuffed Burger: Extra fiber and umami from sautéed mushrooms.
  
  
• Caprese Burgers: Fresh basil, tomato, and mozzarella on a grilled turkey patty with a tomato “bun” to save on carbs.
  
  
• Turkey Burger Sliders: Mini burgers with big flavor that are perfect for kids or party trays.
  
  
• Grilled Turkey Burger: Juicy and simple, great on a grill or stovetop.
  
  
• Dill Chicken Burgers with Bacon Broccoli Slaw: Packed with crunch and fresh herb flavor.

You can't serve a burger without fries! Lucky for you, we’ve got healthy options that still bring the crispy satisfaction:

• Air Fryer Zucchini Fries: Crisp on the outside, soft inside, and low in carbs.
  
  
• Sweet Potato French Fries: Naturally sweet and full of fiber.
  
  
• Garlic Fries: Big flavor from fresh garlic and herbs, without deep frying.
  
  
• Air Fryer Sweet Potato Fries: Air-fried for crispiness without the oil.

Looking to round out the meal? These healthy sides for a burger bring texture, freshness, and nutrients. They are great for cookouts, weeknights, or meal prep!

• Healthy Potato Salad: Lightened up with Greek yogurt and herbs, not mayo.
  
  
• Spicy Carrot Ribbon Salad: Tangy, crunchy, and just the right amount of heat.
  
  
• Veggie Pasta Salad: Colorful, filling, and perfect for prepping ahead.
  
  
• Broccoli Salad with Bacon and Raisins: Sweet, salty, crunchy — hits every note.
  
  
• Balsamic Grilled Vegetables: Charred and tangy with a heart-healthy marinade.