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Bringing Back The Burger: 5 Recipes You Can Sink Your Teeth Into

You don't have to kick burgers from your summer menu to live fit. You have to get creative and build a burger that supports your goals! These five recipes bring back that broiling feeling.

There's something beautiful about the bond between burger, barbecue, and taste buds, especially on a warm summer evening. Those of us who live the fit life don't have to sacrifice that beauty. Sure, drive-thru burgers will burn your goals like an unattended grill, but the burger can be made to support muscle-building.

With a little prep, a dash of creativity, and a few adventurous ingredients, you can craft a burger that satisfies your palate and your fitness nutrient needs. Bring the burger back! Light your grill, invite some friends over, and show them that you aren't a food prude. Outsmart barbecues with these ridiculously good recipes.

1

Sesame Salmon Burgers

This burger is loaded with heart-healthy fats that support lean body composition and offer a bevy of additional benefits to your skin, circulation, and overall health. Many people reach for canned tuna for fish-based burgers, but canned salmon can work even better.

Ingredients

Salmon 1 can canned


Dry Oats 1/4 cup


lemon juice 1 tbsp.


ginger 1 tsp. minced


light soy sauce 1 tbsp.


sesame seeds 1/4 cup


fat-free mayonnaise 1/4 cup


olive oil 1 tbsp.


whole wheat buns 3


spinach leaves 1 cup


Directions
  1. Remove bones and skin from salmon.
  2. Combine the salmon, oats, lemon juice, ginger, soy sauce, and mayonnaise in a bowl.
  3. Form into patties and then press sesame seeds into them.
  4. Heat the oil in a large skillet over medium heat and cook patties, 2-3 minutes per side.
  5. Serve on the whole wheat bun with spinach leaves and mustard if desired.


Nutrition Facts
Recipe yields 3 servings
Amount per serving
Calories 420
Total Fat 19 g
Total Carb 40 g
Protein 24 g
2

Tomato Turkey Burgers

This turkey burger delivers a pleasing combination of fresh flavors. The cheese pairs with tomatoes to create an experience you won't forget. This recipe is high in protein and low in fat, a great option for people on a cutting diet.

Ingredients

lean ground turkey 1 pound


low-fat mozzarella cheese, shredded 3 oz.


tomato 1 finely diced


salsa 2 tbsp.


garlic 1 tsp. minced


olive oil 1 tbsp.


cucumber 8 slices


fat-free mayonnaise 4 tbsp.


whole wheat buns 4


Directions
  1. Combine ground turkey, shredded cheese, tomato, with salsa and garlic.
  2. Once ingredients are well combined, form into patties.
  3. Heat olive oil in a skillet over medium heat.
  4. Cook patties for 4-5 minutes per side or until done.
  5. Remove from skillet and lay on top of whole wheat bun, smeared with fat-free mayonnaise and layered with the cucumber.


Nutrition Facts
Recipe yields 4 servings
Amount per serving
Calories 388
Total Fat 8.25 g
Total Carb 39 g
Protein 39.25 g
3

Homemade Beef Burgers

If a beef burger is the only burger in your mind, this recipe will bring your belly inner peace. The recipe calls for extra-lean ground beef, and grilling on a barbecue will further reduce the fat content. This burger packs a protein punch!

Ingredients

extra lean ground beef 1 pound


egg whites 2


onion, finely minced 1/2


green onions, finely diced 2


dry oats 1/4 cup


Worcestershire sauce 2 tsp.


soy sauce 1 tbsp.


low-sugar barbecue sauce 1 tbsp.


whole wheat burger buns 4


Lettuce


Tomato


Mustard


Directions
  1. Combine ground beef, egg whites, onion, green onions, dry oats, with Worcestershire sauce, and soy sauce.
  2. Form into four patties and place on a heated grill.
  3. Brush patties with barbecue sauce as they cook. Flip patties every few minutes until cooked to desired specs.
  4. Serve on top of the bun with lettuce, tomato, and mustard if desired.


Nutrition Facts
Recipe yields 4 servings
Amount per serving
Calories 406
Total Fat 13.75 g
Total Carb 36 g
Protein 33 g
4

Crab Burgers

Any meat can be pounded into a patty! Crab is a quality source of lean protein, and it offers a nice change of pace from the usual chicken or beef. This recipe pairs crab with avocado for a creamy burger bursting in flavor and stuffed with healthy fat.

Ingredients

lump crab meat 3 cups


green onions, finely diced 4


garlic 1/2 tsp. pureed


ginger 1/2 tsp. pureed


light soy sauce 2 tsp.


avocado, peeled, seeded and mashed 1 large


lemon juice 1 tbsp.


oats 1/4 cup


olive oil 1 tbsp.


whole wheat buns 3


fat free mayonnaise 3 tbsp.


Lettuce


Tomato


Cucumber


Directions
  1. In a large bowl, combine the lump crab meat, green onions, pureed garlic and ginger, light soy sauce, avocado, lemon juice, and oats.
  2. Once well mixed, heat the olive oil in a skillet over medium heat.
  3. Place the burgers in the skillet and cook for 4-5 minutes per side or until golden and slightly crispy.
  4. Serve on top of the buns with some mayonnaise, lettuce, tomato, along with a cucumber if desired.


Nutrition Facts
Recipe yields 3 servings
Amount per serving
Calories 432
Total Fat 19 g
Total Carb 43 g
Protein 24.7 g
5

Pineapple Turkey Burgers

Fruit is unnecessarily ignored at many barbecues and burger bonanzas. Let's right that wrong! This unique pineapple turkey burger finally brings fruit and meat together. The pineapple adds sweet juice to the turkey and will engage your taste buds in a whirl of flavor. Pineapple contains beneficial digestive enzymes, as well.

Ingredients

ground turkey breast 1 pound


oats 3 tbsp.


pineapple juice 2 tbsp.


pineapple chunks, finely diced 1/2 cup


onion 2 tbsp. finely diced


olive oil 1 tbsp.


low-fat mozzarella cheese 1/4 cup


whole wheat buns 4


fat-free mayonnaise 4 tbsp.


Lettuce


Tomato


Onion slices


Directions
  1. Combine ground turkey, oats, pineapple juice, pineapple chunks, with diced onion.
  2. Heat olive oil in a skillet (or on a grill) on medium heat and once bubbling, lay the burgers in the skillet.
  3. Cook for 5-7 minutes per side or until cooked.
  4. Once there's about one minute left on the second side, layer the cheese on top and cook until melted.
  5. Serve on top of the buns with mayonnaise, lettuce, tomato, and onion slices if desired.


Nutrition Facts
Recipe yields 4 servings
Amount per serving
Calories 381
Total Fat 14 g
Total Carb 39 g
Protein 30 g