Make Healthier Burgers with Lean Beef, Turkey, and Nutritious Toppings

Making Your Burger Healthier

Burgers are a classic American food that are often a staple of summertime barbecues and cookouts. While juicy burgers loaded with cheese and bacon can be delicious, they aren't always the healthiest option. Burgers made with lean ground beef and loaded with fresh vegetables and other nutritious toppings can provide a satisfying meal that's also good for you.

Choosing Lean Ground Beef

One of the easiest ways to make your burger healthier is to start with a lean cut of ground beef. Look for beef that is at least 90% lean to limit the amount of saturated fat. Ground sirloin is typically very lean with about 92% lean beef. Going for grass-fed beef when you can also provides extra nutrition like omega-3s and conjugated linoleic acid (CLA).

When forming your burger patties, don't overwork the meat too much. Gently form the patties to help retain moisture when cooking them. Make an indentation in the center of the patty with your thumb to prevent the burgers from puffing up too much as they cook.

Using Whole Grain Buns

Opting for a whole grain bun is an easy way to increase the nutrition in your burger. Look for buns made with 100% whole wheat or other whole grains like oats. Whole grain buns will provide important nutrients like fiber, B vitamins, and iron. They often have a nuttier, heartier taste too.

You can also consider using lettuce leaves, portobello mushroom caps, or sliced sweet potatoes as nutrient-rich buns for your burgers. These alternatives add extra flavor and nutrients to your meal.

Adding Nutritious Toppings

While cheese and bacon do taste delicious on burgers, they also add a lot of saturated fat and sodium. Limiting those toppings and piling your burger high with nutrient-rich vegetables instead makes for a healthier meal.

Some great options include juicy tomato slices, fresh spinach or arugula, thinly sliced red onion, sliced avocado, and Roasted Red Peppers. Condiments like mustard, ketchup, and hummus also add flavor without much added fat or calories.

Using Healthier Cheeses

You don't have to eliminate cheese entirely from your burger to make it healthier. There are many lower fat cheese options that can still provide that delicious cheesy flavor.

Part-skim mozzarella and reduced-fat cheddar are good options that contain about a third less fat than their full-fat counterparts. Goat cheese crumbles also have a tangy flavor that pairs perfectly with burgers while being lower in calories than most cheeses.

Cooking Burgers Properly

Burgers taste best cooked medium to medium well, but overcooking them can make the meat tough and dry. Use a meat thermometer to tell when your burgers are done cooking. Take them off the grill when they reach an internal temperature of 160F. This ensures they are cooked through without drying them out.

Don't press down on the patties with a spatula while they cook either. Doing so squeezes out the flavorful juices, resulting in a drier burger. Let the patties cook undisturbed for best results.

Making a Healthy Turkey Burger

For an even healthier burger option, consider making your burgers with lean ground turkey instead of beef. Turkey burgers can provide just as much protein, while being lower in saturated fat.

Choosing the Right Ground Turkey

Since ground turkey can be dry, its important to choose the right kind. Look for ground turkey breast meat only, rather than turkey containing dark meat and skin. The dark meat contains more fat, which can lead to drier turkey burgers.

You can also look for turkey that includes added moisture, such as turkey breast blended with broth or vegetables. This helps keep the turkey burgers juicy as they cook.

Adding Moisture and Flavor

To prevent dry turkey burgers, it helps to add ingredients to the meat that add some moisture and flavor. Mixing in a small amount of olive oil or mashed avocado is an easy way to incorporate some healthy fat and prevent your turkey burgers from drying out.

Chopped vegetables like onions, peppers, mushrooms, or zucchini also add lots of flavor and moisture. Adding some crumbled feta, goat cheese, or grated parmesan can also boost the flavor of turkey burgers.

Binding with Egg and Breadcrumbs

Since turkey can easily fall apart when cooking, it helps to bind it with egg and breadcrumbs. For every 1 pound of ground turkey, mix in 1 egg beaten and 14 cup breadcrumbs. Panko breadcrumbs work especially well for a bit of added crunch.

Letting the patties chill for at least 30 minutes in the refrigerator allows the breadcrumbs to absorb into the meat, helping hold the patties together better when cooking them.

Going Bun-less

Another way to cut carbs and calories is to skip the bun entirely and serve your turkey burger wrapped in lettuce leaves instead. Large butterhead or iceberg lettuce leaves work perfectly to wrap around the burger to contain the fillings.

Go for romaine lettuce leaves if you want a bit of extra crunch. The crisp lettuce adds freshness and texture to complement the flavorful turkey burger.

Topping Healthy Burgers

Creating a Greek Turkey Burger

For a flavorful twist on turkey burgers, try making a Greek-inspired version loaded with fresh Mediterranean produce. Mix feta, spinach, onion, lemon juice and garlic right into the ground turkey for tons of flavor.

Top the burger with crispy cucumbers, roasted red peppers, olives, and hummus or tzatziki sauce. The tangy toppings pair perfectly with the seasoned turkey patty.

Mexican-Style Beef Burger

A burger topped with Mexican flavors makes for an easy weeknight meal. Season grass-fed beef patties with chili powder, cumin, and garlic before grilling them. Melt Pepper Jack cheese over the cooked burger to ramp up the spice factor.

Serve it on a whole wheat bun topped with guacamole or sliced avocado, pico de gallo, and sliced jalapenos for a tasty Mexican-inspired burger.

Bunless Broccoli Slaw Burger

Skip the bun again and try this colorful veggie-loaded turkey burger. Mix shredded broccoli slaw mix into your ground turkey before forming patties. The broccoli slaw adds crunch and keeps the turkey moist.

Serve the broccoli turkey burger over arugula tossed in a lemon vinaigrette. Top it with sliced avocado and tomato for a delicious and healthy low-carb option.

Healthy Side Dishes for Burgers

Baked Sweet Potato Fries

Make your own crispy sweet potato fries at home for a healthier side dish. Simply cut sweet potatoes into wedges, toss with a little olive oil, and bake at 425F until browned and tender. Sprinkle with chili powder or cinnamon for extra flavor.

Grilled Corn on the Cob

Fire up the grill and throw on some corn on the cob alongside your burgers. Grilled corn becomes deliciously smoky and charred. Slather with a compound butter mixed with lime juice and cilantro for extra summery flavor.

Tomato and Cucumber Salad

Cooling cucumbers and juicy tomatoes make the perfect pairing for a hot burger. Toss them in a light vinaigrette and top with crumbled feta and fresh basil for a refreshing Mediterranean-inspired salad.

Healthy Beverages to Pair with Burgers

Iced Green Tea

Skip the sugar-loaded sodas and make a pitcher of iced green tea instead. Brew strong green tea, chill it over ice, and add wedges of lime or lemon for bright flavor. The antioxidants in green tea are a healthy accompaniment.

Sparkling Water with Fruit

Fruit-infused sparkling water is a fizzy, refreshing drink without extra sugars. Mix sliced strawberries, lemons, limes, and oranges into a pitcher of sparkling water for infused fruity flavor. Add some basil or mint for extra flavor.

Hibiscus Limeade

Make your own sweet and tangy hibiscus limeade by brewing hibiscus tea with lime juice and stevia to lightly sweeten it. Pour over ice and garnish with lime slices. Hibiscus provides vitamin C and antioxidants.

Key Takeaways

It's easy to make your burger much healthier without compromising that juicy, indulgent burger taste. Opt for lean ground beef or turkey and pile on the fresh veggies. Cook the burgers thoroughly without overcooking them. Choose whole grain buns or lettuce wraps and add nutritious toppings like avocado and roasted red peppers. Pair your burger with healthy sides like sweet potato fries or tomato salad, and wash it down with iced tea or fruit-infused water.

With some simple tweaks, you can feel good about enjoying your favorite burger while still maintaining a balanced, nutritious diet.

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.