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High Protein Burger Recipe

July 8, 2020

Not every enjoyable food has to be completely avoided when you’re trying to eat healthy or lose weight.

 

Oh heck, what am I saying? There aren’t ANY enjoyable foods that ever have to be completely avoided!

 

Still, there are ways to turn an infrequent indulgence into a better choice that can be enjoyed more often.

 

For instance, I tend to shy away from pre-made burgers in the store. Even though the convenience is incredibly tempting as a busy mom, there are a few reasons for this:

  1. They’re highly processed. (Which means more unnecessary ingredients, less nutrients, and they're less filling.)

  2. They’re usually not very lean meats. Occasional fattier meats are ok, but in the summer I like to grill burgers at least once a week.

 

I use this recipe to help combat those issues.

 

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Now here’s the recipe…

 

Ingredients

 

1 pound any lean ground meat you like! (bison, lean turkey) *lean chicken might work but I haven’t tried

1 egg

Nutritional yeast (or ⅜ cup oats)

1 Tbsp tomato paste *optional

2 tsp black pepper

1 tsp salt

1 Tbsp fresh basil, minced

1 Tbsp fresh oregano, minced

2 cloves of garlic, minced

1 small onion (or 2-3 tsp onion powder if you have picky toddlers like we do.)

 

Instructions

 

Mix your egg and all other ingredients first. Then mix in your ground meat. Roll the meat into smooth balls then slightly press them flat while supporting the sides. (This helps the burgers from falling apart while you’re cooking them.)

 

This should make 4 - 4 oz patties and be perfect for a family of 4 with small children. I actually make the adult burgers slightly bigger than the kids. It works perfectly. 

 

Grill, oven bake, George Foremen or pan cook — however, you normally cook burgers. Just make sure the internal temperature reaches a safe cooking temperature for the meat you’re cooking. 

 

Another thing I do when having burgers is half a burger bun open-faced or skip the bun altogether. This way I can enjoy corn on the cob as a carb on the side and I don’t load up on too many carbs. 

 

If you skip the bun you can sandwich the meat between two thick sliced tomatoes or grilled portobello mushrooms. It might be a little messier but worth it for the flavor, lower calories, and extra veggies. 

 

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