Low-Calorie Burgers
That don't suck and help you lose weight
All of my favorite holidays have one thing in common, cookouts. While everyone is socializing on the lawn or inside the house I’m socializing with the guy at the grill. We’re talking about our special cooking methods, the latest grilling videos we’ve watched, and our credentials for being near the grill in the first place. To be honest, I’m truly just there to get dibs on the first charcoal-grilled burger. What can I say, I’m a burger monster and I’m not ashamed of who I am.
It’s after these holidays that I struggle the most. My insatiable desire for burgers continues. I toss and turn in bed dreaming of when I’ll have my next one. But what if I told you there's a way to satisfy your insatiable desire for burgers without derailing your weight loss goals?
It's time to discover the secrets to crafting a low-calorie, high-protein burger that will leave you feeling guilt-free. I’m going to give you the smart choices I’ve learned to make over time that allow me to have my cake and eat it too.
In case you want a burger recipe to try today, check out the Steakhouse Turkey Burger or Chopped Cheese recipe from The Meal Plan series. Let’s jump in!
Use High-Quality Lean Meat
Approximately 40-50% of the calories in a burger come from the patty, so we can keep those calories in check by using lean ground beef. I prefer using 90/10 ground beef, but if you’re on a mission to look like a Baywatch star, go ahead and use 96/4 ground beef.
Now, here’s the important part: Fat equals flavor. The more fat that’s taken away means you’ll have to amp up the taste somewhere else. That’s why it’s imperative to choose high-quality meat that isn’t too lean. We’re talking about using organic, grass-fed, or USDA prime quality meat at the very least. This rule also applies to any lean meat you choose for your burger, not just red meat. Here's a list of lean meats I've happily used to create a lower-calorie burger:
90/10 Ground Beef
96/4 Ground Beef
93/7 Ground Turkey
Ground Chicken
Ground Venison
Ground Bison
Ground Elk
Make It A Smash Burger
The burger patties in a lower-calorie version need to be as thin as my patience. Using lean meat in your burger will make it dry out faster when cooking, so cook it as quickly as possible to maintain moisture. Thicker patties take longer to cook, thus resulting in a drier, less tender burger. We don’t want these burgers to have any resemblance to hockey pucks, so smash those burger patties with a spatula or pot. Here is a simple playbook for making a smash burger:
Separate your meat into 2-3 oz balls.
Preheat a pan over medium-high heat with a light spray of oil.
Add your balls to the pan and smash them into thin patties.
Season one side with salt & pepper. Let it cook for 40-50 seconds for 2 oz balls and 1-2 minutes for 3oz balls.
Flip both patties and top one with cheese, if desired.
Cook for a little longer and place one patty on top of the cheese.
Get Fresh Buns From Your Local Bakery
Fancy burger joints bake their buns in-house to elevate the flavor and price of what you’re paying for. An easy way to replicate that freshness in a low-calorie burger is by getting buns from your grocery store bakery or bakery shop. These buns are going to be miles better than any packaged ballpark buns or store-brand buns. For one, the freshly baked buns don’t need preservatives to extend the shelf-life since well…they’re not on a shelf. The only part that might be a little annoying is making sure to get them earlier in the day. Many stores bake a limited quantity each day and you don’t want to be stuck with the bun everyone rejected.
Create A Special Sauce
Some of the most popular burger joints like In-N-Out & Shake Shack have a sauce that makes people want to bathe in it. A flavorful sauce can turn an average burger into an amazing one. Besides the cheese, this is one of the only ways to simulate fattiness with a lean burger. Start with a creamy base and mix it with the stuff you have in your pantry. Here are a few ideas to get you started:
Light mayo + Calabrian chile peppers
Ketchup + mustard + light mayo + relish
Light sour cream + chipotle pepper + dijon mustard + parsley + garlic + onion powder + dill
Make The Toppings The Star
Specialty burgers are always more appetizing than just a regular old plain Jane. Get creative with the toppings and pile them high on the burger to make it a more filling and well-balanced meal. This is a perfect opportunity to add some vegetables or protein. Here are the toppings I commonly use:
Sautéed or caramelized onions
Sautéed mushrooms
Pickled jalapeños or onions
Butter lettuce or arugula
Roasted tomatoes
Green chiles
Kimchi
Turkey bacon
Turkey chorizo
Construct Your Burger Properly
Don’t assemble your low-calorie burger without thought. Add as many toppings as you like, but don’t just put them all in one place. If your burger is like the Leaning Tower of Pisa, it probably won’t be too enjoyable of an eating experience. Here are some steps I take to construct my lower-calorie burger better:
Toast the bun.
Sauce the bottom bun.
Put cheese in the middle of the two patties.
Add 1 or 2 of your “toppings” to the bottom of the bun. Add other toppings on top.
Sprinkle A Little Bouillon
Bouillon can be the secret weapon that injects flavor back into the meat of your low-calorie burger. Just a sprinkle on your patties can make a big difference. However, many people might shy away from bouillon because it typically contains some form of MSG and can be quite salty. The good news is that you can find bouillon products that are both MSG-free and salt-free. I particularly like using this one. And hey, if you can only find the MSG-laden stuff, then a small amount of it probably won’t kill you!
If you’ve made it this far, you’re the best! Thanks for being here. I hope you enjoyed reading this newsletter as much as I enjoyed writing it.
Hungry for more protein content? Check out The Meal Plan #9 which featured this BBQ chicken flatbread!
Eat Well,
Marcus Matkins
I just had a burger yesterday and it wasnt nearly as good as youve shown it couldve been.