Making a healthy burger bun naturally begins with healthy buns. Unfortunately, the white buns that usually come with the burger don’t quite meet these criteria: lots of quick sugars and few nutrients. What can you use as an alternative?
Whole wheat buns
The easiest option, and a lot healthier anyway. Note: really choose whole grain, and not just brown bread. These often consist of white bread with some coloring, such as malt syrup …
Cloud bread. This “bread” is made of egg and cottage cheese. So it’s ideal when you’re trying to eat some more protein!
(Whole wheat) pita breads. Pita breads are a little flatter than regular breads and therefore often provide a little less calories.
Grilled vegetables. If you really want to get adventurous, you can also serve your burger on slices of grilled sweet potato or eggplant.
A healthy hamburger bun
The hamburgers from the local snack bar often have little healthy to offer. Overly processed meat with full fat cheese, thick blobs of mayonnaise, one pathetic leaf of lettuce and sticky white buns… Not really what you can call a nutritious meal.
But it can be different! With the following five tips you can easily make a healthy hamburger bun yourself.
Step two is of course the healthy hamburger itself! And there, too, a lot more variety is possible than you might think at first glance. How about the following suggestions:
Chicken mince burger. Many people eat too much red meat, which is relatively high in saturated fat. Poultry is leaner and therefore more suitable if you want to watch the calories. The basis is simple: just fry the minced meat with some pepper, salt and garlic, form hamburgers of it, and fry them on two sides until done. That’s all it takes!
Fish burger. Having trouble eating fish on a regular basis? Try it in a burger! You have to chop the fish yourself, but otherwise it’s no more complicated than other burgers. Mix with salt, pepper and herbs as desired and grill until done.
Vegaburger. Making your own vegetarian burgers is actually quite simple. You start with a protein-rich base such as black beans, lentils or chickpeas. You mash them together with an egg, lots of spices and possibly some oatmeal for strength. All you have to do is bake it until it’s crispy and ready to eat!
Vegetables on your healthy burger
Of course, a roll and a burger alone are not enough. It’s the other toppings that make hamburgers so tasty, after all. For example, fill a healthy hamburger bun with:
- Thin slices of avocado
- More tasty leafy vegetables, such as rocket salad or fresh spinach
- Sprouts such as alfalfa or cress
- Grilled vegetables, such as sliced zucchini or eggplant
- Grated carrot
- Finely chopped onion rings
Then there are the toppings that you add primarily for flavor. In the traditional burger, that’s often the obligatory full-fat slice of cheddar. However, flavorings can also be healthier than that!
An easy option, of course, is to choose a different cheese. Mozzarella on an Italian-seasoned burger, for example, or crumbled feta for a little more spice. By choosing a stronger cheese, you’ll soon be using less. This in turn reduces the amount of saturated fat you consume.
However, you can also go in completely different directions with the seasonings for your healthy hamburger. Turn them into Asian burgers and add sesame seeds. Choose olives, sun-dried tomatoes or another Mediterranean topping. Or use fresh herbs for more flavor!
Healthy burger sauces
Finally, no healthy burger bun is complete without the sauce. You can opt for mayonnaise, of course, but there are many more options! We put a few suggestions together:
- Yogurt-garlic sauce
- Yogurt-mustard sauce
- Tomato salsa
- Hummus or tahini
- Mango chutney
All these sauces can be made very easily by yourself.
Healthy fries to go with it?
A good hamburger bun should of course be accompanied by a portion of fries. The best way is to cut your own potato and slide it into the oven.
Do you really want something completely different than usual? You can also make your fries from sweet potato or root vegetables like parsnips!