Build a Better Muscle-Building Burger
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<p class="slide-count desktop-hidden">1 of 6</p><img width="1180" height="665" src="/uploadfile/2024/1211/20241211092455927.jpg"><p class="photo-credit">beefy burger</p>Burger Time
A delicious burger doesn’t have to be a huge calorie bomb. Here are a few ways to make your favorite meal a little more gut-friendly, while boosting its true muscle-building potential.
burger-slide2
Stay Away
Not known as a traditional health food, of course, beef hamburgers (usually with cheese) play a central role in those all-American summer cookouts, often served on a white-bread bun alongside beer, soda, and a slew of high-calories sides like potato salad.Yet try as you may to keep a classic beef burger healthy, those patties tend to be so fatty that you will fail to balance them out no matter how many healthy toppings and condiments you use.
chicken burger
Go Lean or Veggie
Nevertheless, indulging in a burger doesn’t have to be reserved for cheat day. Leaner cuts of meat like chicken or turkey are decent alternatives, but to truly keep that burger essence (and not just turn it into a sandwich), you’re actually better off going for something vegetarian. From there, your main choices for a replacement patty include tofu, quinoa, and black beans (or some combination of them) — all solid choices with high levels of protein and fiber.
easy prep burger
Listen to The Expert
The key is to construct the patties on your own, if possible, which is actually simple enough, but keeping them from falling apart is another story. Cooking on a skillet or pan is a good way to make sure nothing falls through the grates and into the charcoal, according to Academy of Nutrition and Dietetics spokesperson Vandana Sheth, R.D. She suggests going for black bean burgers for their substantive, meaty texture that simulates eating a beef burger without all the saturated fat.
avocado burger
A Friendly Reminder
If you have to have your beef, remember to pick a lean cut of meat at the market, serve it on a whole-grain bun, and avoid fatty toppings like cheese and bacon. Most ketchups, meanwhile, are pure sugar. Avocado offers a great alternative as a topping, not just in taste, but for its good fats.
black bean patty
Black Bean Patty Recipe
What You’ll Need
1 can no-salt-added black beans1 egg½ yellow onion, chopped1 cup whole-wheat bread crumbs1 tsp dried oregano1 tsp dried basil½ tsp garlic powderHot sauce and salt and pepper to tasteQuick Tip: If using turkey, mix in a tbsp or two of olive oil per pound of meat to keep patties from drying out.
Directions
Serves 6Put beans in a large bowl and mash well with a fork. Add egg, yellow onion, bread crumbs, oregano, basil, garlic powder, hot sauce, salt, and pepper. Mix well to combine, then shape into 6 patties.Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total. Garnish as you like when finished. Totals: 290 calories, 12g protein, 47g carbs, 7g fat
Button slide previous Back to intro Button slide nextBurger Time
A delicious burger doesn’t have to be a huge calorie bomb. Here are a few ways to make your favorite meal a little more gut-friendly, while boosting its true muscle-building potential.
Stay Away
Not known as a traditional health food, of course, beef hamburgers (usually with cheese) play a central role in those all-American summer cookouts, often served on a white-bread bun alongside beer, soda, and a slew of high-calories sides like potato salad.
Yet try as you may to keep a classic beef burger healthy, those patties tend to be so fatty that you will fail to balance them out no matter how many healthy toppings and condiments you use.
Go Lean or Veggie
Nevertheless, indulging in a burger doesn’t have to be reserved for cheat day. Leaner cuts of meat like chicken or turkey are decent alternatives, but to truly keep that burger essence (and not just turn it into a sandwich), you’re actually better off going for something vegetarian. From there, your main choices for a replacement patty include tofu, quinoa, and black beans (or some combination of them) — all solid choices with high levels of protein and fiber.
Listen to The Expert
The key is to construct the patties on your own, if possible, which is actually simple enough, but keeping them from falling apart is another story. Cooking on a skillet or pan is a good way to make sure nothing falls through the grates and into the charcoal, according to Academy of Nutrition and Dietetics spokesperson Vandana Sheth, R.D. She suggests going for black bean burgers for their substantive, meaty texture that simulates eating a beef burger without all the saturated fat.
A Friendly Reminder
If you have to have your beef, remember to pick a lean cut of meat at the market, serve it on a whole-grain bun, and avoid fatty toppings like cheese and bacon. Most ketchups, meanwhile, are pure sugar. Avocado offers a great alternative as a topping, not just in taste, but for its good fats.
Black Bean Patty Recipe
What You’ll Need
- 1 can no-salt-added black beans
- 1 egg
- ½ yellow onion, chopped
- 1 cup whole-wheat bread crumbs
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp garlic powder
- Hot sauce and salt and pepper to taste
Quick Tip: If using turkey, mix in a tbsp or two of olive oil per pound of meat to keep patties from drying out.
Directions
Serves 6