Healthy Burger Alternatives

Burgers on the grill are tasty, but unfortunately they're not so great for our health when eaten on a regular basis. Have no fear; there ARE healthy and tasty options out there! Check out the following ideas to support your health while still keeping your taste buds happy:

Asian Salmon Burgers

Salmon is full of healthy omega-3 fats. Research shows that eating more fish actually improves immune function, which may help avoid colds and infections by fighting inflammation and stimulating germ-fighting cells. Wheat germ is a great ingredient to use to replace white bread crumbs. Wheat germ is rich in fiber and nutrients, including B vitamins, magnesium, zinc, and the antioxidant selenium. Top your burger with grilled pineapple for a sweet, juicy addition that will give you a healthy dose of vitamin C and manganese, a mineral required for proper carbohydrate metabolism and bone formation. 

Preparation: In a food processor bowl, combine ½ pound skinless boneless salmon, 2 tablespoons reduced-sodium soy sauce, 1 tablespoon sesame oil, 2 teaspoons Sriracha or other chile sauce, 2 chopped garlic cloves, 2 teaspoons minced fresh ginger, 1 teaspoon orange zest, and ¼ teaspoon black pepper. Blend into a pasty puree. Finely chop another ½ pound salmon and pulse into the pureed mixture, along with ½ cup wheat germ, 3 chopped scallions, and ¼ cup chopped cilantro. Form into 4 patties and grill 4 minutes per side, or until cooked through. Brush 4 pineapple rings with oil and grill for 2 minutes per side, or until they have grill marks. Top each burger with 2 teaspoons hoisin sauce and a slice of grilled pineapple.

Mediterranean Turkey Burgers

We know turkey burgers can be dry and tasteless, but not this version. The trick is to be sure to add moisture and spices that will give your burger a nice flavor. The roasted red pepper in this recipe adds vitamin C, an antioxidant important for the immune system. Feta cheese delivers bone-building calcium and phosphorus, while olives provide disease-fighting phenol antioxidants. Try a topping of sun-dried-tomato spread for a dose of lycopene, a carotenoid compound that may help lessen the damaging effects of the sun’s UV rays and lower skin-cancer risk.

Preparation: In a large bowl, mix 1 pound lean ground turkey, ½ cup chopped feta cheese, ½ cup chopped roasted red pepper, 1/3 cup chopped fresh basil, 1/3 cup chopped Kalamata olives, and ¼ teaspoon black pepper. Form into 4 patties and grill 6 minutes per side, or until cooked through. In a blender or food processor, combine ½ cup oil-packed sun-dried tomatoes, 1/3 cup olive oil, 2 tablespoons red-wine vinegar, 2 teaspoons fresh thyme, 1 garlic clove, ½ teaspoon smoked paprika, and ¼ teaspoon each salt and black pepper. Blend until smooth. Serve burgers topped with the spread. 

Sweet Potato–Bean Burgers 

Combine sweet potato and navy beans for a veggie burger packed with carbs, protein, vitamin A, and fiber. Vitamin A helps to improve vision and immune health. Fiber slows digestion and keeps you feeling full. Mix in nutrient-dense walnuts for some crunch, and swap out mayo for a spread of olive oil and parsley. The herb is rich in vitamin K, which bolsters bone health. 

Preparation: Steam or boil 2 medium peeled and chopped sweet potatoes until tender. Let cool, then mash together with 1 can (14 ounces) drained white navy beans. Stir in 2/3 cup wheat germ, ½ cup chopped red onion, ½ cup chopped walnuts, 1 tablespoon Dijon mustard, 1 teaspoon ground cumin, and ¼ teaspoon each salt and black pepper. Form into 6 patties and grill 4 minutes per side, or until crust is crispy. In a blender, combine 1 cup parsley, 1/3 cup olive oil, juice of ½ lemon, 1 chopped garlic clove, and ¼ teaspoon salt. Blend until smooth and spoon onto burgers.

Chipotle-Cocoa Bison Burgers 

Bison tastes similar to beef, but has a leaner fat profile and a slightly sweeter flavor. A 2013 study in Nutrition Research found that compared with beef, bison produces less of a bump in blood triglycerides and less inflammation—both heart-disease risk factors. Like beef, bison packs iron. Iron is part of the protein hemoglobin that transports oxygen from the lungs to the working muscles. Add cocoa powder for both flavor and a shot of antioxidants to help fend off cell-damaging free radicals.  

Preparation: In a large bowl, gently mix together 1 pound ground bison, 3 tablespoons barbecue sauce, 2 tablespoons cocoa powder, 2 chopped canned chipotle peppers in adobo sauce, 2 minced garlic cloves, 1 chopped shallot, 2 teaspoons fresh thyme, 1 teaspoon cumin, and ¼ teaspoon each salt and black pepper. Form into 4 patties and grill for 5 minutes per side, or until cooked through. Top each burger with a slice of provolone or Swiss cheese, and cook until cheese melts, about 30 seconds.

Curry Crab Burgers with Guacamole

This nutrient-dense shellfish provides boatloads of vitamin B12. Vitamin B12 plays a role in red blood cell production, which helps carry oxygen to muscles, and active individuals who don’t get enough of it will fatigue easier. Crab is also rich in selenium, an antioxidant that may reduce levels of oxidative stress following exercise or stressful events, which could help speed recovery after exercise and reduce heart-disease risk. Mixing in summer corn provides bursts of juicy sweetness while delivering lutein and zeaxanthin, which can improve eye health. Sub out fatty bacon for creamy guacamole. Made with avocado, it’s a leading source of monounsaturated fat. This fat is considered heart-healthy since it can help improve cholesterol numbers. 

Preparation: Mix together 1 pound crabmeat, ¾ cup corn kernels, ½ cup whole-wheat panko bread crumbs, 1 large egg, 3 tablespoons low-fat mayonnaise, 2 tablespoons chopped chives, 2 teaspoons Dijon mustard, 1 ½ teaspoons curry powder, and ¼ teaspoon black pepper. Form into 4 patties and grill 5 minutes per side. Serve burgers topped with guacamole.