Vitality

5 Healthy Burger Recipes Both Vegetarians And Meat Eaters Can Appreciate

Summertime is peak grilling season, but that doesn’t mean you have to throw your diet off balance in order to fulfill a burger craving. Barbeques have all different temptations, but swapping high-saturated red meat patties for bison, salmon, or portabella mushrooms can make all the difference without sacrificing any of the flavor. Check out some of our favorite burger recipes to satisfy both meat eaters and vegetarians alike.

1. Spicy Black Bean Burger:

Black beans are filling, healthy, delicious, and even inexpensive, which is why people turn to them as a base for their burger creations. In a recent study, published The American Journal of Clinical Nutrition, a group of participants couldn’t tell the difference between a meatloaf made out of black beans and one made from meat. Each randomized group ate the bean-based meatloaf without knowing it was meatless, but reported the same level of satisfaction afterwards.

Black beans are a low-calorie, high-fiber, energy-dense protein source, and when served up in a burger form can also help curb cravings for less healthy red meat patties.

For recipe details, go to AllRecipes.com!

2. Bison Burger with Brie, Bacon, and Caramelized Pears

If you can’t give up the red meat, try a bison burger. Bison are leaner than cattle, adding up to only 150 calories per 3-ounce serving with 22 grams of protein. In comparison to ground beef’s 17 grams of fat, ground bison burgers serve up only 7 grams. If you choose grass-fed bison, it can help lower your risk of heart disease, diabetes, and cancer because beef cattle are typically raised on a less nutritious corn blend.

Make the switch to bison to reap the benefits of a type of red meat that won't cost you as many calories, fats, or risk for disease. (However, you may want to skip the bacon to keep the recipe free from processed meats.)

Find the recipe on CookingforKeeps.com!

Burger Recipes Burgers recipes that don't rely on red meat to satisfy can provide healthy nutrients and delicious flavor. Photo courtesy of Pixabay, public domain

3. Fajita Turkey Burger

Not only are turkey burgers delicious, but they also provide a healthy, lean meat substitute for red meat. Every 4-ounce serving of turkey provides roughly 32 grams of protein, making it an ideal source for amino acids, which help to build muscle. Just one serving of turkey supplies the body with 65 percent of the recommended daily protein intake for the day.

For more recipe details, go to Aromatic Delights.com!

4. Portobello Burger with Blue Cheese and Sautéed Onions

Have any vegetarian friends, or just want to lower your meat intake? Turn to portabella mushrooms for a low cholesterol, low sodium substitute that’s high in protein, thiamin, vitamin B6, folate, magnesium, and dietary fiber.

Get the recipe on Saveur.com!

5. Cilantro-Lime Salmon Burger

Salmon is a major source of omega-3 fatty acids and other nutrients, such as vitamin D, selenium, protein, while being low in saturated fats and sodium. According to the Harvard School of Public Health, studies have shown that eating one to two 3-ounce servings of salmon a week reduces the risk of dying from heart disease by 36 percent.

Check out the recipe on PinkParsley.com!

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