Eating healthy doesn't have to mean shunning your favorite foods—like the classic American burger. The key to creating physique-friendly foods is finding suitable substitutions for your less-than-healthy favorites. In the case of burgers, this means replacing high-fat ground beef and empty-calorie buns with leaner alternatives and tasty additions. We're talking twice the flavor for a fraction of the fat!

Regardless of what your physique and fitness goals happen to be, there is a burger here with your name on it!

1. Simple Ground Turkey Burger

If you want an unbelievably delicious yet simple burger that takes no time at all, this recipe is for you. Low in fat and carbs and packed with protein, this simple ground turkey burger is perfect for even the strictest of diet plans.

Simple Ground Turkey Burgers

Ingredients

  • 1 lb. ground 99% fat-free turkey breast
  • 1/4 cup plain instant oats
  • 1/2 onion, finely diced
  • salt and pepper to taste
  • 2 tbsp low-sugar barbecue sauce
  • 2 tbsp low-sugar ketchup
  • 2 cloves garlic, minced
  • 1 tbsp onion soup mix powder

Directions

  1. Preheat the oven to 350 degrees F. Combine all ingredients together in a bowl until well mixed.
  2. Form four patties of even size and thickness, and place on a nonstick baking sheet.
  3. Bake turkey burgers for 30-35 minutes or until completely cooked through.
  4. Serve immediately wrapped in a lettuce leaf or on its own with your favorite side dish.

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Nutrition Info

  • Serving size: 1 burger
  • Recipe yields: 4
  • Calories: 165
  • Fat: 1 g
  • Carbs: 8 g
  • Protein: 27 g

2. Black Bean Burger

If your diet plan allows a higher carb intake but you don't want the gluten that comes with a normal burger bun, a black bean burger is a great alternative.

This burger tastes great over a bowl of rice and diced vegetables and topped with salsa or melted cheese—or both! The black beans provide a nice blend of protein, complex carbohydrates, and dietary fiber, giving you plenty of nutrients and energy while keeping you lean and ready for your next adventure.

Black Bean Burger

Ingredients

  • 16 oz. can of black beans, drained and rinsed
  • 1/2 diced red bell pepper
  • 1/2 onion, finely diced
  • 3 cloves of garlic
  • 1 whole egg
  • 1 tbsp chili powder
  • 1 tsp hot sauce
  • 1/4 cup raw oats
  • 1/4 mashed avocado

Directions

  1. In a bowl, mash the beans to break apart.
  2. Blend the red pepper, onion, and garlic in a food processor until tiny chunks are formed. Stir this into the bean mixture.
  3. Next, add in the egg, spices, and avocado. Stir together well, then mix in the oats.
  4. Form into four large patties. Place on a preheated grill, brushed with a little olive oil, then grill for about 8 minutes per side.
  5. Serve with a little added avocado on top, if desired.

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Nutrition Info

  • Serving size: 1 burger
  • Recipe yields: 4
  • Calories: 190
  • Fat: 7 g
  • Carbs: 24 g
  • Protein: 9 g

3. Tangy Chickpea Burger

Another great vegetarian option, this chickpea burger has it all. You'll get some complex carbohydrates from the chickpeas, coupled with protein and enough healthy fats from the added seeds to balance out your macros.

These burgers can easily be eaten on their own for long-lasting energy or served with your favorite side dish for a complete meal.

Tangy Chickpea Burger

Ingredients

  • 2 cups chickpeas, cooked
  • 1 cup wild rice, cooked
  • 3 tbsp sunflower seeds
  • 2 tbsp walnut pieces
  • 2 tbsp ground flaxseed
  • 3 tbsp plain oats
  • 2 cloves garlic, minced
  • 1/2 red bell pepper, diced
  • 1 jalapeno pepper, diced
  • 1 carrot, shredded
  • 3 tbsp plain Greek yogurt
  • 1 tbsp Dijon mustard
  • 1 tbsp reduced-sugar barbecue sauce
  • salt and pepper to taste

Directions

  1. Begin by preheating your oven to 300 degrees F. Toast the sunflower seeds and walnuts for about 10 minutes.
  2. Mash together the chickpeas and hot rice using a masher until a thick paste is formed.
  3. Stir in the rest of the ingredients.
  4. Form into four patties. Grill for about 4-5 minutes per side, or until slightly browned and firm.
  5. Brush with a little extra barbecue sauce for added flavor partway through cooking. Serve immediately.

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Nutrition Info

  • Serving size: 1 burger
  • Recipe yields: 4
  • Calories: 315
  • Fat: 13 g
  • Carbs: 37 g
  • Protein: 10 g

4. Thai Chicken Burger

If you love the taste of Thai, this burger recipe will become a staple in your kitchen. Filled with lean ground chicken breast for protein and healthy fats from natural peanut butter, it's a great lower-carb option for those who still want to enjoy a juicy and flavorful burger.

Thai Chicken Burger

Ingredients

  • 1 lb. ground chicken breast
  • 1/2 onion, diced
  • 1/4 cup cilantro, sliced
  • 1/4 cup oats
  • 1 whole egg
  • 1 tsp ginger, minced
  • 1 tsp garlic, minced
  • 1/4 cup natural peanut butter
  • 1 tbsp light soy sauce
  • 1/2 tsp powdered Stevia
  • 1/2 tbsp lime juice
  • 3 tbsp water

Directions

  1. In a large bowl, mix together the ginger, garlic, peanut butter, soy sauce, stevia, lime juice, and water. Divide into halves and set one half aside.
  2. In another bowl, combine the ground chicken breast, onion, cilantro, oats, and egg. Stir in half the peanut sauce. Mix well and shape into four patties.
  3. Place on grill and cook for about 5-6 minutes per side.
  4. Serve with remaining sauce drizzled on top, along with your favorite side dish.

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Nutrition Info

  • Serving size: 1 burger
  • Recipe yields: 4
  • Calories: 255
  • Fat: 11 g
  • Carbs: 11 g
  • Protein: 33 g

5. Sweet Turkey Burger

If it's a sweet burger you crave, this turkey burger recipe is sure to fit the bill. Apples bring in a refreshing change of pace, while giving you an added dose of fiber your body is sure to love. The ground turkey supplies the protein, while the avocado on top provides plenty of healthy fats.

Serve this any day of the week for a quick and delicious meal that's ready in under 20 minutes.

Sweet Turkey Burger

Ingredients

  • 1 lb. ground turkey breast
  • 1/2 red onion, diced
  • 1/4 cup oats
  • 2 gala apples, sliced
  • 1 tbsp fresh thyme leaves
  • salt and pepper to taste
  • 1/4 cup Dijon mustard
  • 1/4 avocado, mashed
  • 1 tbsp honey
  • 1/2 red bell pepper, finely diced

Directions

  1. Combine the ground turkey breast, red onion, oats, apples, thyme leaves, salt, and pepper. Once well mixed, form into four patties.
  2. In another bowl, mix together the avocado, honey, Dijon mustard, and diced red pepper. Set aside.
  3. Place the burgers on the grill and cook for about 5-6 minutes per side. You can also pan-fry these in a little olive oil if you prefer.
  4. Once the burgers are golden, remove and serve with some of the Dijon mustard sauce on top.

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Nutrition Info

  • Serving size: 1 burger
  • Recipe yields: 4
  • Calories: 124
  • Fat: 3 g
  • Carbs: 22 g
  • Protein: 30 g
Meal Plan Recipe Diet Meal Prep

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