Healthy Burger Bun Alternatives for Grilling Season: Lower-Carb, High-Protein, Gluten-Free

The Classic White Hamburger Bun

The white hamburger bun is a staple at backyard barbecues and fast food restaurants alike. Its soft, pillowy texture makes it the perfect vessel for juicy burgers and other sandwich fillings. But with its refined white flour and hint of sweetness, the traditional white bun is far from being a nutritional rockstar.

A standard plain white hamburger bun contains around 120-140 calories, with about 20 grams of carbohydrates and a couple grams each of protein and fat. It also provides a hit of vitamins and minerals like folate, iron, and calcium. However, the majority of the calories come straight from refined grains and added sugars.

Are There Healthier Bun Alternatives?

The good news is that the classic white hamburger bun has gotten a healthy makeover over the years. From companies big and small, there are now tons of great options for buns that trim the carbs, pack in protein, or add fiber.

Whether you're reducing carbs, following a gluten-free diet, or just want a more nutritious option, there are so many ways to lighten up your favorite sandwich. Here are just a few of the healthier bun varieties to throw on the grill this summer.

Lower-Carb Bun Alternatives

Cutting back on refined grains and added sugars is a surefire way to lighten up the classic bun. Here are some smart lower-carb substitutions:

1. Lettuce Wraps

Using large lettuce leaves in place of a bun is one of the simplest lower-carb swaps. Leafy greens like butter lettuce or iceberg lettuce make the perfect keto-friendly wrap for your patty and veggies.

With just 5-10 calories and 1 gram of carbohydrates per leaf, you can eliminate nearly all the refined carbs that a traditional bun would contain. This option works well for those on low-carb, paleo, or gluten-free diets.

2. Portobello Buns

Meaty portobello mushroom caps can stand in for buns, adding nutrients like B vitamins, potassium, and selenium. Simply grill portobello caps until tender, then stuff them with your favorite toppings.

Two large portobello caps contain about 40 calories and 5 grams of carbs. They’re also low in fat and high in antioxidants.

3. Eggplant Buns

Grilled eggplant slices are another low-carb, high-fiber option. Try slicing eggplants into 1/2-inch thick rounds, brushing them with olive oil, and grilling 2-3 minutes per side until slightly softened.

Two grilled eggplant slices have around 20 calories and 4 grams of carbs. They make a strong, sturdy paleo-friendly “bun”.

High-Protein Buns

Looking to add more protein to your bunless burger? Here are some bun alternatives packed with muscle-building protein:

4. Turkey Burger Buns

Ground turkey can be shaped into burger buns for an extra hit of lean protein. Form ground turkey into rounds slightly wider than your burger, then grill until cooked through.

Two turkey buns can pack over 40 grams of protein. Plus, they have fewer carbs and calories than flour-based buns.

5. Black Bean Buns

Bean burgers are tasty, but did you know you can make buns from beans too? Simply puree cooked black beans with an egg, then shape into patties and cook until firm. They hold up well when grilled.

Two black bean buns provide around 14 grams of fiber and 12 grams of protein. They’re perfect for vegetarian and vegan diets.

6. Chickpea Buns

Like black beans, chickpeas can also be whipped into protein-packed veggie burger buns. Purée cooked chickpeas with spices like cumin and chili powder for flavor. Form into rounds and grill until golden.

Chickpea buns supply about 10 grams of protein and 12 grams of fiber per two bun serving. They’re an amazing source of plant-based protein.

Gluten-Free Options

Those avoiding gluten have so many alternatives for bunning their burgers these days:

7. Lettuce Wraps

As mentioned before, lettuce wraps are naturally gluten-free and make the perfect low-carb, celiac-friendly bun substitute.

8. Portobello Buns

Portobello mushroom caps are another naturally gluten-free choice. Their meaty texture even mimics the chew of traditional buns.

9. Sweet Potato Buns

Shredded sweet potatoes can be combined with eggs, nut flours, and binding ingredients like psyllium husk to create amazing gluten-free buns. They hold up well on the grill too.

Two sweet potato buns have around 150 calories and 25 grams of carbs, but pack more fiber and nutrients than white flour buns. Sweet and savory!

10. Sandwich Thins

Many brands now offer sandwich thins made with gluten-free ancient grains like teff and amaranth. They're uniformly sized and ideal for grilling.

Two sandwich thin rounds average about 130 calories and 25 grams of carbs. They're an easy gluten-free swap for traditional buns.

11. Grain-Free Bun Recipe

This homemade recipe combines egg, tapioca starch, and almond flour for an easy keto-friendly, grain-free bun that can be grilled or pan-fried:

Ingredients:

• 2 eggs
• 1/2 cup tapioca starch
• 1/2 cup almond flour
• 1 tsp baking powder
• Pinch of salt

Instructions:

1. Whisk eggs in a bowl. Mix in remaining dry ingredients until a thick batter forms.
2. Scoop batter into rounds on a greased skillet over medium heat. Cook 2-3 minutes per side until golden.
3. Cool buns before using. Top burgers and enjoy!

Fiber-Filled Options

Getting in enough fiber promotes healthy digestion and weight loss. Here are some high-fiber bun varieties:

12. Whole Wheat Buns

Whole wheat bread has more fiber than white bread since it uses the entire wheat grain. Seek out 100% whole wheat hamburger buns for the most fiber.

Two whole wheat hamburger buns provide around 5-6 grams of fiber. They’re a great source of vitamins and minerals too.

13. Whole Grain Buns

Whole grain buns made with oats, quinoa, buckwheat, or amaranth are loaded with fiber and protein. They have a nuttier, heartier texture and taste.

On average, two whole grain buns contain 3-5 grams of fiber and 5-8 grams of protein per serving.

14. Veggie Buns

Some companies now make veggie buns using ingredients like spinach, carrots, and onions. The extra vegetables pack in fiber and nutrients.

Two veggie buns can have around 5 grams of fiber and a rainbow of vitamins. Try them in fun colors like green and orange!

15. Chickpea Buns

As mentioned before, chickpea buns are an amazing plant-based option with 12 grams of fiber per two buns. Other legume-based buns like black bean and lentil work great too.

Healthier Burger Bun Shopping Tips

When purchasing any of these healthier bun varieties, be sure to flip over the package and read the label to confirm the carb, fiber, and protein numbers meet your nutrition needs. Here are some smart shopping tips for finding the healthiest buns:

1. Seek out whole grains

Look for buns made with 100% whole grains like whole wheat flour, oats, quinoa, buckwheat, or brown rice. They provide more fiber, protein, and nutrients than refined white flour.

2. Check for added sugars

Sweeteners like high fructose corn syrup are sometimes added to even “whole grain” buns. Opt for no more than 2-3 grams of sugar per serving.

3. Look for extra protein

Buns made with nut flours, eggs, chickpeas, or other high-protein ingredients will give you a staying power boost. They also help you feel fuller.

4. Seek out extra fiber

Varieties with veggies, psyllium husk, chia seeds, nuts, or whole grains provide extra fiber for digestion and weight management. Aim for at least 3 grams per serving.

5. Check serving sizes

Pay attention to serving sizes, as two small slider buns may equal one large burger bun. Adjust portions accordingly to meet your carb, calorie, and nutrition needs.

6. Consider gluten-free options

Look at ingredients lists to ensure no wheat, barley, or rye for gluten-free diets. Corn, rice, buckwheat, amaranth, and quinoa flour are usually safe.

7. Store properly

For maximum freshness, store buns at room temperature for up to 3 days after opening. Freeze extras for longer storage. Always keep an eye on best-by dates.

Get Creative with Healthy Burger Bun Alternatives

Ditching the simple white hamburger bun opens up so many possibilities for adding nutrition to your favorite summer sandwiches. Whether going lower-carb, gluten-free, or high-protein, you can find or create the perfect healthy bun.

So get creative with these smart swaps and liven up your next bbq with delicious, good-for-you burger buns! Your waistline and tastebuds with both thank you.

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.