A standard white hamburger bun has 26 grams (g) of refined carbs and a little under 1 gram of fiber (USDA). It means that traditional burger buns are not only nutritionally deficient but also a no-no if you’re following a low-carb diet.
While there is nothing quite like a thick, juicy burger wrapped on a buttery brioche bun and topped with even more delectable fixings like bacon or chipotle mayo, the unfortunate reality is that this American classic is far from healthy. One meal might cost you roughly three workouts. However, is it worthwhile to give up? We categorically deny this. You can have both your burger and your fries. Give these healthy hacks ago. Believe us; you will be unaware of what you are missing.

Reconsider the bun.

Incredibly tasty, it firmly wraps around your burger till you’ve really relished every bite of it. Nonetheless, the fact is that a standard hamburger bun may contain a significant amount of empty calories—calories that have little or no nutritious value. Furthermore, brioche almost doubles the calorie and fat content. Try scraping the interior of your bun to save calories, which might save you between 20 and 30% of the calories you’d normally eat in one sitting. Is there another possibility? Remove the bun from the recipe completely.

Add more nutritious toppings.

Crispy, flash-fried onions, thick, fatty bacon, and a lump of melted pepper jack cheese over a juicy burger are a mouthwatering taste combination. Do the 10 minutes spent eating it, however, justify the hour-long HIIT session you attended? No matter how hard you work at the gym to build up those lean muscles, the best way to show off those results is to choose healthy but yet delightful toppings such as avocado, tomatoes that are fully ripe, raw red onions, sprouts, and pickles. You won’t regret the switch the next time you’re sweating bullets in boot camp.

Swap meat for savory mushrooms.

With its meaty flavor and texture, a hefty grilled portobello mushroom burger is the perfect lighter alternative to your typical ground-meat burger. It also happens to be a fantastic source of protein. For comparison, one 3-ounce hamburger patty includes roughly 235 calories, 16 grams of fat, and approximately 76 milligrams of cholesterol, whereas a huge mushrooms contains just 30 calories and no fat or cholesterol. Toss in caramelized onions, lettuce, tomato, and avocado for a nutrient-dense, tasty, and filling main dish.

If you don’t want to give up that authentic meat taste, consider ground turkey or chicken—both are leaner, higher in protein, lower in fat, and even lower in calories. A 4-ounce cooked turkey patty has slightly less than 200 calories, around 11 grams of fat, and just 3 grams of saturated fat; a ground chicken burger contains almost the same. Both are also high in beneficial minerals, including niacin, which supports the digestive and neurological systems, and selenium, which has antioxidant characteristics that help protect cells from harm. We like this dish for jalapeno turkey burgers. It’s Whole30-compliant, protein-dense, and has a great, spicy taste!

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