Heart Healthy Hamburgers

Burgers may not top the list of healthy foods, but depending on the ingredients you use, you can make a burger healthier. To reduce the amount of fat and calories, use lean or very lean ground beef. Since leaner beef tends to result in a drier burger because it has less fat, increase moisture like we did by combining the meat with vegetables such as mushrooms and onions. To round out your healthier burger, use a light bun or wrap it in lettuce leaves for a low-carb burger. Watch your toppings, too. Cheese and mayo add fat and calories, so use sparingly. Instead, load up on leafy lettuce, tomatoes, a slice of onion or pickle, and some mustard or ketchup.

For lower calorie burgers, use leaner beef. That’s the best way to lower the amount of fat and calories in a burger. If you top it with cheese, keep it to one slice and consider using low-fat cheese for fewer calories and less fat. Hamburger buns add lots of calories so use a light or reduced-calorie variety. Wrapping the burgers in lettuce leaves not only lowers calories but also makes this a low-carb burger so it fits better with diabetic-friendly diets and works for those following low-carb diets. Condiments also play into the calorie count of burgers. Mayo and barbecue sauce are calorie heavy, while toppings like mustard contain few calories and no fat or sugar.

Many people like burgers because they’re a high-protein food, but you may be wondering how much protein is in hamburgers. On average, a 4-ounce burger made with 80/20 ground beef has almost 20g of protein, while the same size burger made with 95% lean ground beef has about 24 grams of protein. Because burgers are high-protein, they’re a filling meal option. If you’re looking for other high protein recipes that are easy to make, check out our blog on high protein meal prep ideas.

Looking for tasty sides to serve with these heart healthy hamburgers at your next barbecue or get-together? Our German Potato Salad, Greek Salad and Garlic Fries are crowd favorites! Burgers also pair well with any type of vegetable, whether grilled, roasted or steamed, or toss together your favorite fresh veggies for a crisp and hearty salad. Grilled Corn on the Cob is barbecue staple or throw a sweet potato on the grill for some fiber-rich carbs.