7 Amazing Low-Calorie Bun Alternatives for Guilt-Free Burgers

Enjoying Burgers While Cutting Calories: 7 Amazing Low-Calorie Bun Alternatives

Burgers are a delicious, classic summer food. But the refined carbs and calories in traditional hamburger buns can derail your healthy eating goals.

Don’t give up your burger habit! With the right low-calorie bun options, you can still enjoy juicy burgers without the carb- and calorie-overload of regular buns.

Keep reading to discover 7 nutritious, low-calorie alternatives to use for your burgers this summer.

1. Lettuce Wraps

Lettuce makes the perfect natural wrap for burgers, tacos, and other fillings. Leaf lettuce varieties like butterhead, Boston, or Bibb work great. Iceberg lettuce can also be used but has less nutritional value.

Lettuce leaves contain minimal calories and carbs. They add crunch and moisture while avoiding refined grains. Just watch added dressings, cheeses, and toppings to keep calories down.

For even more nutrition, look for “living lettuce” – lettuce grown with the roots still intact. This retains more vitamins and antioxidants.

2. Grilled Vegetable Buns

Skip the bread and try large slices of grilled vegetables as your burger base. Grilled mushrooms, zucchini, tomatoes, or eggplant work wonderfully.

Simply brush vegetable slices with olive oil and grill 2-3 minutes per side until softened. Top them with your favorite burger and fixings.

Grilled veggies add nutrients like fiber, vitamins C, E, and K, potassium, and antioxidants to your meal.

3. Portobello Buns

For a naturally “bun”-shaped option, try large portobello mushroom caps. Clean them off and remove the stems and gills to leave the solid cap.

Brush with olive oil, season as desired, and grill portobellos on both sides until tender. Then simply add your burger, lettuce, tomato, cheese – anything you’d normally put on a burger.

Portobellos contain just 22 calories each while providing a solid, juicy base for your burgers.

4. Eggplant Buns

Eggplant also works wonderfully in place of burger buns. Select smaller, thinner eggplants and slice them into 1⁄4 to 1⁄2-inch rounds.

Brush olive oil on both sides of the eggplant slices and grill until soft. Eggplant absorbs flavors nicely, so season them while cooking.

Eggplant buns have just 20 calories each. They add nutrients and a tender, meaty texture to your burgers.

5. Spiced Cauliflower Buns

For a flavorful, grain-free bun, try making buns from riced cauliflower. Pulse cauliflower florets in a food processor into rice-sized crumbles.

Mix cauliflower rice with egg, spices, and just enough flour or almond flour to mold into thick burger bun shapes. Bake at 400°F for 15-20 minutes until lightly browned.

Cauliflower is highly nutritious and naturally low calorie at just 25 calories per cup raw. Spice it up to your taste.

6. Herbed Portobello Mushroom Caps

For an extra flavor punch, marinate portobello caps before grilling. Whisk together olive oil, balsamic vinegar, minced garlic, Italian seasoning, and a pinch of red pepper flakes.

Brush this marinade on both sides of mushroom caps. Let them marinate for 30 minutes, then grill until softened. The herbs and balsamic give these “buns” amazing aroma and taste.

7. Veggie Zucchini Slabs

Another tasty, low-carb bun option is grilled zucchini planks brushed with pesto. Slice zucchini lengthwise into 1⁄4-inch thick slabs.

Coat the zucchini slices with reduced-fat pesto sauce. Grill for 2-3 minutes on each side until slightly soft. Pesto’s basil, garlic, oils, and nuts gives zucchini fabulous flavor.

Choosing the Best Low-Calorie Bun for Your Burger

When selecting a lower calorie replacement for burger buns, consider:

• Your preferred texture – Lettuce wraps give a crisp crunch, while grilled mushrooms or eggplant have a softer consistency.
• Flavor additions – Ingredients like pesto, balsamic vinegar, and spices let you add lots of flavor.
• Nutrition – Focus on options that provide vitamins, minerals, and fiber beyond just low calories.
• Preparation time – Grilled vegetable buns require more time and cooking compared to lettuce wraps.
• Burger juiciness – Buns that absorb moisture, like portobellos and eggplant, prevent soggy burgers.

Experiment to find your personal favorites. The delicious possibilities are nearly endless!

Nutrition Benefits of Low-Calorie Bun Alternatives

Traditional burger buns provide nothing but empty carbs and calories. Replacing them with veggie-based buns offers many benefits:

• Fewer calories and carbs: Lettuce and veggie buns shave 150+ calories off a burger meal.
• More nutrients: Veggies provide vitamins, minerals, phytonutrients, and fiber absent from refined flour buns.
• Higher protein: Portobellos, eggplant, and zucchini have 2-3 grams of protein per “bun.”
• Lower glycemic impact: Veggies digested slowly help stabilize blood sugar.
• Gluten-free: All vegetable bun options avoid gluten.
• Anti-inflammatory: Phytonutrients in veggies reduce inflammation.

Going bun-less packs more nutrition into your burgers and avoids unnecessary carbs and calories.

Tips for Making Delicious Low-Calorie Burger Buns

While vegetable-based buns are simple, keep these preparation tips in mind:

• Get creative with seasonings on veggie buns – garlic, chili powder, cumin, oregano, basil, cayenne, and black pepper all taste wonderful.
• Brushing veggie slices with olive oil helps them get perfectly tender and grill up delicious.
• Watch veggie buns closely to avoid over-grilling. They cook faster than meat.
• Pre-cook mushrooms and eggplant first if using a thick, juicy burger to ensure the veggie bun softens fully.
• Chill lettuce leaves and delicate veggie buns for extra crunch and structural integrity.
• Drain excess marinade from grilled veggies before topping with burgers to prevent sogginess.
• Wrap burgers well in lettuce leaves and secure grilled veggie buns with toothpicks to help them hold together.

Making Burgers Healthier Beyond the Bun

While alternative buns slash carbs and calories, also focus on other ways to lighten up your burgers:

• Choose lean ground turkey or bison instead of beef.
• Limit high-fat cheeses, or use just a sprinkle of strongly-flavored cheese like feta or parmesan.
• Load up on veggies - tomatoes, onions, pickles, lettuce, spinach, and avocado make great toppings.
• Condiments like mustard, salsa, hummus, and pesto add lots of flavor without many calories.
• Use just 1 tablespoon of healthy fats like guacamole or olive oil-based aioli instead of globs of creamy, fatty sauces.
• Opt for a whole grain bun or light English muffin if you do indulge in a carb-based bun.
• Build your burger as a salad with greens, veggies, and lean protein on top.

The Bottom Line

You can still enjoy the classic taste of juicy burgers without derailing your healthy eating or weight loss efforts. Swapping starchy buns for lettuce wraps or grilled veggies slashes carbs, calories, and processed ingredients from your burgers.

Embrace the endless possibilities of alternative burger buns. Your taste buds and waistline will 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.