What Is The Best Healthy Burger Recipe?

Written by Greg

Reading through news stories a few days ago, I ran across a site declaring May as National Burger Month. It seems appropriate that this holiday should be declared during the same month that marks the traditional beginning of summer. As a tribute, on this Memorial Day holiday, I thought we could take a crack at the best healthy burger recipe around. If you don’t like these, submit yours. Maybe when its all said and done, we could put together a “Healthy Burger Recipes” list and get folks to vote on their favorite.

Photo Credit - Marshall Astor Food Pornographer

Seems most people believe the formal introduction of the hamburger to American culture occurred at the 1904 World’s Fair Expo in St. Louis. Since then, the burger has become an integral part of American pop culture, and its popularity has grown with our expanding waistlines. The irony here, is that a properly prepared hamburger can yield a healthy meal. Although there are very few restaurants that don’t have a burger on the menu, nothing matches the flavor of a homemade burger, right off the grill. And the old saw still holds that food cooked at home is healthier, and tastes better than anything you can get at a restaurant.

A few tips for building a healthy hamburger that is still delicious. The bun is of paramount importance here. Most are white bread, which we all know tends to be devoid of nutrition. However, a few great options have started to emerge. Our house has started using Nature’s Own Whitewheat Hamburger Buns. They are just as soft and tasty as plain white bread, but at only 100-calories per bun, you get 5-grams of fiber, 5-grams of protein, and 1-gram of polyunsaturated fat. For those who have followed my story, you know I feel about the importance of fiber in weight loss and health.

It goes without saying that nothing tastes as good as garden fresh. In my neck of the woods, its still too early for garden fresh tomatoes and onions. Lettuce and other cool season vegetables can be had from either your garden, or your local farmer’s market pretty easily though. We’re still right on the cusp of having strawberries, and a newly discovered tasty vegetable treat for me – asparagus. You can, of course, add any of these and more to your burger (or side in the case of asparagus) for virtually zero calories. All will enhance the flavor and nutrition or your meal.

Of course, a proper healthy burger recipe really starts and ends with proper meat selection. Too many people searching for a healthy burger recipe reach for 96% lean ground beef. But, we all know that fat tastes good, and despite conventional wisdom, fat is not a bad thing. Not only does it taste good, but it contributes moisture, which helps hold the patty together. For myself, if I’m going with a beef patty I prefer ground round or 93% lean ground beef. Choosing grass fed beef provides a better fat profile, but if you’re hard core about free range meats and can manage it, try opting for ground venison instead.

Ingredients:

1-pound ground beef (or venison) thawed
2 tbsp of finely chopped onions
2 tbsp steak sauce (I prefer A1)
1/4 cup locally harvested white clover honey
1/4 cup Quick Oats
2 tbsp seasoned pepper blend
Optional — 1/4 cup mayonnaise or light Miracle Whip. (I only use this with venison or 96% lean ground beef)

Toss everything in a large bowl and dig your fingers into the mess. Knead the entire thing until its mixed thoroughly and then roll the burgers out into whatever size patties you desire. I prefer to go for 1/4-lb patties, myself. Top one side of the patty with honey while grilling. Flip and add a dollop of steak sauce on the other side for additional flavor. Grill to well done and serve piping hot with whatever condiments you desire.

Nutritional (Patty + Bun): 370-Calories, 5.5 grams Fiber, 29-grams Protein.

Let me know what you think, and if you’ve got a favorite healthy burger recipe, feel free to share!