How to Make Healthier Lower Calorie Burgers at Home

Introduction to Lowering Calories in Homemade Burgers

Burgers are a quintessential barbecue food. However, traditional versions can pack 500+ calories simply from high fat meat and caloric buns alone. By substituting just a few key ingredients you can enjoy flavorful homemade burgers all grilling season while keeping calories in check.

Understanding Burger Nutrition

What makes most burgers high in calories include:

• Fatty cuts of beef like chuck or brisket
• Thick, dense white flour buns
• Full-fat cheese toppings
• Oil-based condiments like mayo

Combined these components contribute excessive saturated fat and calories compared to other protein-based meals. Thankfully there are easy ways to lighten up homemade cheeseburgers or veggie patties.

Benefits of Lower Calorie Burgers

Serving lower calorie burgers at your next cookout or meal provides advantages like:

• Promotes healthy weight management
• Reduces risk for obesity and related chronic illnesses
• Keeps portions balanced and nutrient dense
• Curb overeating by filling up without overloading on calories

Choosing Leaner Burger Meat

The first step in trimming calories from homemade burgers is selecting leaner ground meat options. Heres how different proteins compare:

Ground Turkey

Ground turkey breast provides the lowest calorie option at around 120 calories per raw 4oz patty. Just beware cooking thoroughly to 165F.

Ground Chicken

Nearly as light as turkey, ground chicken clocks in around 140 calories per quarter pound patty.

Ground Bison

Surprisingly comparable to poultry at 130 calories per raw patty, bison makes an iron and protein-packed red meat choice.

90/10 Ground Beef

Fattier than poultry but still lighter than full fat beef, a four ounce patty runs 170 calories.

85/15 Ground Beef

With 15% fat, four raw ounces equals about 180 calories. Well suited for burgers that will be seasoned heavily.

Choosing Lower Calorie Buns

The bun accounts for nearly half the total calories in a cheeseburger. Here are lighter options:

Lettuce Wraps

Using large lettuce leaves in place of a bun eliminates extra carbs and calories altogether.

Portobello Buns

Grilled mushroom caps can cleverly substitute bread for an earthy, low carb approach.

Grain-Free Buns

Almond flour, chickpea flour and nut-based buns trim 80+ calories compared to regular wheat versions.

Thin 100 Calorie Buns

Specifically formulated light buns keep the sandwich experience but cut 50-70+ calories per roll.

Mini Buns

Selecting smaller 3-4 inch buns over giant 6 inch options saves unnecessary excess calories.

Creating Lower Calorie Toppings & Condiments

Pile on these lighter homemade accouterments over leafy greens instead of fatty cheese or mayo:

Grilled Veggies

Thick slices of zucchini, tomato, mushrooms, peppers and onions add lots of flavor for few calories when grilled.

Mustard

Spicy, yellow, honey and Dijon mustards all lend bold flavor at 5-15 calories per teaspoon.

Salsa

Fresh pico de gallo salsa cools the palate while dunking burgers in flavor for about 5 calories per tablespoon.

Pickles

Crunchy sliced dill pickles or relish insert pleasant pops of vinegar at 5-10 calories per spear.

Caramelized Onions

These sweet browned onions add heaps of rich flavor for around 50 calories per 14 cooked cup.

Hummus

Creamy blended chickpea hummus makes an intriguing burger sauce substitute at around 50 calories per tablespoon.

Putting Together a Lower Calorie Burger

Follow this checklist when constructing your lighter homemade cheeseburger or veggie burger:

Start with a Lean Grass-Fed Beef or Turkey Patty on a Light Bun

Use an 80/20 beef or turkey as your base along with a low-calorie whole grain or lettuce wrap bun.

Layer on Veggies Like Lettuce, Tomato, Grilled Onions, Avocado or Spinach

Pile on fresh cool veggies in place of fatty cheese or sauces for juicy crunch without many calories.

Spread Mustard, Ketchup, Low-Fat Ranch or Hummus

Slather the inside of your bun with zesty mustard, ketchup or a 50 calorie or less condiment instead of mayo.

Add Pickles, Jalapenos or Other Crispy Toppers

Garnish your creation with pickled veggies for tartness or sliced jalapenos for heat with few calories.

Healthy Homemade Burger Recipes

Here are full recipes to jumpstart your lower calorie burger making:

Turkey Avocado Burgers

Ground turkey patty topped with crisp lettuce, tomato and creamy avocado slices. Served on a fresh multigrain bun.

Veggie Bean Burgers

Black bean veggie patty served in portobello bun caps with hummus, cucumber and red onion.

Bison Blue Cheese Burgers

Lean bison patties with melted blue cheese over arugula on thin oat wheat buns.

Chicken Fajita Burgers

Spiced ground chicken patties with sauteed bell peppers and onions, guacamole and cotija cheese.

With smart substitutes for meat, buns, cheeses and sauces you can enjoy flavorful burgers all summer that keep waistlines and health in check.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.