There’s nothing quite like a fresh-off-the-grill summer burger. Easy to customize and delicious to enjoy, burgers are one of those quintessential summer foods that just hit the spot. While most traditional burgers are sandwiched between two white buns and stacked tall with cheese, mayo, and a variety of not-so-healthy toppings, the good news is that healthy burgers do exist. And, when made mindfully with better-for-you ingredients, they can make a healthy addition to any summer eating plan! So, for all you burger lovers out there, get ready to fire up the grill! Ahead are five healthy burger recipes (plant-based and pescatarian options included) that may be just what you need to bust summer burger cravings all season long!
What Makes a Burger Healthy?
Before diving into the juicy recipes, let’s break down how we’re actually classifying a healthy burger.
Ideally, your burger should be free of:
- Trans & hydrogenated fats: Including any ingredients cooked or marinated in hydrogenated and highly refined oils.
- Unhealthy fats: Such as margarine, traditional mayonnaise, and vegetable oils.
- Added sugars: Especially refined and artificial sugars.
Some things we’re mindful of:
- Gluten: While some people can tolerate gluten, gluten-filled burger products — like white burger buns — are often in their least nutritious, most processed state. Consider spicing things up with some healthy swaps, such as in these healthy burger recipes below!
- Toppings: Oftentimes, the burger itself is quite healthy, it’s the toppings that are the culprit! From sugar-filled ketchup to mayo made with refined fats, be mindful to read ingredients and opt for whole food toppings whenever possible.
6 Tips For Making a Healthy Burger
#1 Add Lots of Fresh Produce
With so many seasonal fruits, veggies, and herbs, it’s easy to flavor your burger in a healthy and natural way. Topping your burger with plenty of extra produce picks will not only increase the flavor, but also the nutrient content! You’ll get more fiber, less sugar, and added nutrients — the more color, the better!
In addition to the classics (pickles, sauerkraut, onion, tomatoes, and lettuce), some of our favorites include:
- Arugula
- Mushrooms
- Jalapenos
- Beets
- Pineapple
- Sauteed (or grilled) veggies like zucchini and eggplant
#2 Top With a Healthy Fat
Adding some healthy fats to your burger not only adds flavor but also helps balance your plate. Rich in fiber and omega-3s, ingredients like avocado help to keep you feeling fuller for longer, support healthy digestion and gut health, and even provide you with a steady stream of energy! Plus, it’s the perfect creamy swap for not-so-nutritious condiments like mayo. Add some healthy fat to complement the protein and complex carbs in your burger.
RELATED: The Healthiest Fats You Can Eat Every Day
#3 Get Smart About Condiments
If you love layering up your burger with added sauces and flavors, this healthy burger tip is for you! Store-bought condiments are often filled with sneaky ingredients like added sugars and oils. So, be sure to check the ingredients!
If you’re a big mayo fan, try avocado oil mayonnaise, use unsweetened ketchup (double-check to be sure it’s free of high fructose corn syrup), and use an unsweetened Dijon mustard in place of the sweetened varieties.
Some other yummy condiment ideas? Hummus, guac, pesto, tzatziki, coleslaw… there are so many healthy options out there! Don’t be afraid to get creative.
#4 Ditch The Refined White Bun
Did you know that veggies can make a delicious, low-carb swap for traditional burger buns?
Try these healthy swaps:
- Avocado
- Bell peppers
- Roasted sweet potato
- Lettuce-wrapped burgers (made with romaine or butter leaf lettuce)
- Collard green-wrapped burgers
Or, check out your local health food store for gluten and grain-free bun alternatives! Just be sure to read the ingredients.
#5 Add Fiber Where You Can
When making your healthy burger, think about how you can add some fiber. Fiber is important for digestion, helps support blood sugar levels, and helps keep us full. Adding some fiber to healthy burgers is an easy way to add an additional health boost.
Psst… our plant-based burger recipe is bursting with fiber and may just satisfy those summertime burger cravings the healthy way.
RELATED: 11 Fiber-Rich Foods For a Healthy Gut
#6 Stick to Whole Foods Ingredients
Foods in their least processed, most nutrient-dense form (i.e., foods like fresh veggies and lean proteins that haven’t been refined and processed) are best!
And being mindful of your ingredients — in general — is a good idea too. If you’re using meat, stick to leaner beef. If you’re opting for veggies, keep the dirty dozen in mind! These simple but easy-to-implement tips make a difference!
RELATED: What You Need to Know About The Clean 15 & Dirty Dozen
5 Healthy Burger Recipes That Prove Just How Delicious Healthy Eating Can Be
#1 Plant-Based Superfood Burger
Makes: 6
Ingredients:
- 1 cooked beet, peeled and chopped
- 1 small yellow onion, chopped
- 1 clove of garlic, chopped
- 1.5 cups canned black beans drained and rinsed
- 2 cups cooked brown rice
- 1 tsp cumin
- 1 tsp oregano
- 1 tsp sea salt
- For serving: lettuce leaves for the bun, sliced avocado, tomato, onion
Directions:
Step #1: Start by preheating the oven to 375 degrees F and line a baking sheet with parchment paper.
Step #2: Add all the ingredients to a high-speed blender or food processor and blend until thoroughly combined. Place in the fridge for 15 minutes to make the dough easier to form into patties.
Step #3: Remove from the fridge and form into 6 patties. Place on the lined baking sheet.
Step #4: Bake for 20 minutes, flipping halfway through.
Step #5: Top with desired toppings and enjoy!
#2 Lemon & Dill Salmon Burger
Makes: 4
Ingredients:
- 1 (14 ounce) can of wild-caught salmon
- ½ cup almond flour
- 1 clove of garlic, chopped
- 1 tbsp fresh dill, chopped
- 1 tbsp freshly squeezed lemon juice
- For serving: your favorite gluten-free bun or lettuce leaves, sliced avocado, dijon mustard
- Coconut or avocado oil for cooking
Directions:
Step #1: Start by adding all the ingredients, minus the toppings to a high-speed blender or food processor, and blend until combined.
Step #2: Form into four burger patties and cook in a skillet with coconut or avocado oil for about 5 minutes on each side or until cooked through.
Step #3: Serve with desired toppings and enjoy.
#3 Avocado & Lime Turkey Burger
Makes: 4
Ingredients:
- 1 lb ground turkey (or cooked turkey breast, sliced)
- 1 tbsp freshly squeezed lime juice
- 1 clove of garlic, chopped
- 1 tbsp fresh cilantro, chopped
- 1 tsp sea salt
- For serving: your favorite gluten-free bun or lettuce leaves, sliced avocado, onion
- Coconut or avocado oil for cooking
Directions:
Step #1: Start by adding all the ingredients, minus the oil, to a large mixing bowl and mix well.
Step #2: Form into four burger patties and cook on a skillet with the coconut or avocado oil for about 7 minutes on each side or until completely cooked through.
Step #3: Serve with desired toppings and enjoy!
#4 Chicken Pesto Burger
Makes: 4
Ingredients:
- 1 lb ground chicken
- 1 clove of garlic, chopped
- 1 tsp Italian seasoning
- 1 tsp sea salt
- For serving: your favorite gluten-free bun or lettuce leaves, pesto
- Coconut or avocado oil for cooking
Directions:
Step #1: Start by adding all the ingredients, minus the oil to a large mixing bowl, and mix well.
Step #2: Form into four burger patties and cook on a skillet with the coconut or avocado oil for about 7-8 minutes on each side or until completely cooked through.
Step #3: Serve with desired toppings and enjoy!
#5 BLT Chicken Lettuce Burgers
This is the ultimate healthy BLT! Paired with a delicious, creamy dressing, this is sure to be a crowd-pleaser.
Makes: 2
Ingredients:
- 2 chicken breast
- 1 turkey bacon strip, cooked
- 4 leaves iceberg lettuce
- 1 red onion, sliced
- 1 tomato, sliced
- 1 avocado, sliced
- 2 tbsp fresh parsley, chopped
- 1 tbsp garlic, chopped
- 2 lemons, juiced
- ¼ cup olive oil
- 1 tbsp tahini
- 1 tbsp dijon mustard
Directions:
Step #1: Start by preheating the oven to 200°C or 400°F and line a large baking dish with parchment paper.
Step #2: Next, make the marinade by adding the chopped parsley, garlic, ¾ of the lemon juice, and the olive oil to a bowl and whisk well.
Step #3: Add the chicken to the parchment-lined baking dish and pour over the marinade, completely coating the chicken breasts.
Step #4: Bake for 20-25 minutes, or until completely cooked, flipping the chicken halfway through.
Step #5: While the chicken is cooking, make the dressing by adding the rest of the lemon juice, tahini, and dijon mustard to a bowl and whisk well.
Step #6: Add two of the lettuce leaves to a serving plate and add the cooked chicken breast, onion, tomato, avocado, and cooked, crumbled bacon. Drizzle with dressing and top with another lettuce leaf.
Step #7: Enjoy!
You’re Now a Healthy Burger Making Pro
So, there you have it — the hacks you need to make healthy burgers taste delicious! Make some healthy swaps, add some veggies, and get side dish and condiment savvy and you’re on your way to satisfying burger craving the healthy way.
