Make Healthy Homemade Hamburgers with 5 Tips for Lower Calories

Making Healthier Homemade Hamburgers

Burgers are a classic summertime favorite for backyard barbecues and cookouts. While homemade burgers made from ground beef can be delicious, they can also pack a lot of calories, fat, and sodium. The good news is that with a few simple swaps and smart preparation techniques, you can make your homemade hamburgers healthier and lower in calories without sacrificing flavor.

Choose Lean Ground Beef or Meat Alternatives

One of the easiest ways to cut calories in a homemade burger is to choose a leaner cut of ground beef. Go for ground sirloin which contains around 90% lean meat and just 10% fat. Ground round is another good option with about 85% lean meat. Stay away from ground chuck which usually contains about 80% lean meat and 20% fat.

For an even healthier option, try mixing ground turkey or chicken into the beef. Using half turkey or chicken and half lean ground beef can drastically cut the saturated fat and calories compared to an all-beef patty. Ground turkey breast is extremely lean with 0 grams of fat per serving.

You can also opt for plant-based meat substitutes like soy-based or pea-based veggie crumbles. Many brands make burgers specifically designed to mimic the taste and texture of beef patties while providing the nutrition benefits of vegetables and plant protein.

Skip the Fatty Extras

Aside from the patty itself, toppings and condiments can pile on extra calories, sodium, and unhealthy fats. Mayo, cheese, bacon, avocado, and other fatty ingredients taste great, but should be used in moderation. Measure out small portions of higher-calorie toppings or skip them altogether.

Switch out mayo-based spreads for mustard, ketchup, bbq sauce, or other condiments with less saturated fat. Pickles, tomatoes, lettuce, and other veggies make great lower-calorie burger toppings. For cheese, stick with a 1 oz portion of reduced-fat options like Swiss or cheddar.

If you want bacon or avocado, use just 1 or 2 slices of bacon or a couple thin slices of avocado rather than covering the whole burger. Portion control is key for these tasty but higher calorie extras.

Choose Whole Grain Buns

Swap traditional white hamburger buns for whole wheat or whole grain varieties. Whole grains provide important nutrients like fiber, B vitamins, and magnesium. They also have a lower glycemic index, meaning they won't spike your blood sugar as dramatically.

Look for buns specifically labeled as "100% whole wheat" or "100% whole grain." Be aware that some brown buns simply have caramel coloring and are not actually whole grain. Reading the ingredient list can help determine if it is made from refined or whole grains.

You can also switch out traditional buns for lettuce wraps, portobello mushroom caps, or whole grain toast for even more nutrition. Cutting calories with lettuce wraps also allows you to add extras like cheese or avocado since you are skipping the bun.

Mix in Nutritious Add-Ins

An easy way to increase the nutrition in your burgers is to mix healthy add-ins right into the meat. Ingredients like rolled oats, quinoa, spinach, carrots, beans, or mushrooms can make your patties more nutrient dense without sacrificing texture.

Try substituting about 1/4 of the ground meat with finely chopped mushrooms. You'll add fiber, potassium, and vitamin D. Or use 1/2 cup of cooked quinoa or beans, which boosts protein and fiber. Just be sure to chop or puree any add-ins so the texture stays smooth.

For extra moisture, you can also mix a spoonful of tomato paste, pureed veggies, or rolled oats into the ground meat. This helps keep the burgers juicy and flavorful without relying on large amounts of fatty meat.

Choose Healthier Cooking Methods

Frying burgers in butter or oil can add a lot of extra calories and fat. For a healthier cooking method, try grilling your burgers. Grilling allows excess fat to drip away from the patties while still providing that nice charred, smoky flavor.

You can also broil burgers in the oven at a high temperature. Lay the patties out on a broiler pan coated with nonstick cooking spray rather than frying them in grease. Bake at 500 degrees F for about 5-7 minutes per side until browned.

If you do need to use oil, opt for healthier unsaturated fats like olive, avocado, or canola oil. Use an oil mister or brush to lightly coat the pan instead of pouring on a couple tablespoons. You'll still get that crispy texture without all the excess calories.

Make Your Own Seasonings

Skip the packaged seasoning mixes and make your own homemade burger seasoning. Store-bought mixes often contain lots of sodium, sugar, and preservatives you just don't need.

Making your own burger seasoning at home allows you to control exactly what goes into the blend. Use healthier ingredients like garlic powder, onion powder, paprika, oregano, pepper, and just a touch of sea salt.

You can also blend up chipotle chile powder, cumin, chili powder, or other spices to give your burgers southwestern or tex-mex flair. Get creative with spices you have on hand to make your own signature burger blend.

Tips for Serving Healthy Homemade Burgers

Aside from assembling a healthier burger, there are a few other tips to keep in mind for lowering calories:

Watch Portion Sizes

Be mindful of portion control when serving homemade burgers. A reasonable serving is about 3 ounces of cooked meat or a patty that is about 4 inches wide and 1/2 inch thick. That single patty on a bun is a plenty satisfying meal for most adults.

Avoid supersized burgers layered with multiple patties or pounds of toppings. Stick to sensible single patty burgers with fresh veggie accents.

Serve Veggie Sides

Round out your meal by serving your burger with some healthy side dishes. Options like a fresh salad, grilled corn on the cob, roasted asparagus, or air-fried sweet potato wedges can help fill you up without excess calories.

You can also opt for a bowl option and serve your burger patty cut up over greens, whole grains like quinoa or farro, beans, avocado, and other nutritious toppers for a lower carb approach.

Skip the Sugary Drinks

Cut out high-calorie sodas, lemonade, shakes, or other sugar-filled beverages that are often paired with burgers. Opt for unsweetened iced tea, sparkling water with a splash of juice, or simple water with lemon instead.

Alcoholic drinks like beer or mixed cocktails can also pile on calories. As an occasional treat a small glass of wine or a light beer are reasonable, but don't overdo it at every summer barbecue.

Delicious Healthier Burger Recipes to Try

Turkey Mushroom Burgers

These tasty turkey mushroom burgers are a slimmed-down take on classic beef burgers. Lean ground turkey is mixed with savory chopped mushrooms, rolled oats for moisture, and spices. Served on whole wheat buns with all the fixings, they provide about half the calories of a traditional bacon cheeseburger.

Black Bean Quinoa Burgers

For a vegetarian take, try these fiber-rich black bean quinoa burgers. Protein-packed quinoa and black beans are combined with chunky salsa, avocado, and southwest spices. Grilled up and served in lettuce wraps or whole grain buns, they are satisfying and nutritious.

Greek Turkey Burgers

These Greek-inspired turkey burgers are full of flavor from sundried tomatoes, spinach, onions, and feta cheese. They provide a nice serving of vegetables along with lean protein. Serving them with yogurt tzatziki sauce makes it feel even more like a healthy homemade takeout meal.

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.