Healthier Alternatives to the Hamburger Bun


The great thing about hamburgers is that they can be adapted to suit everyone’s taste — and, why not, diet. There are no rules to making a perfect hamburger, so you’re free to create your own delicious version of it.

Sure, nothing comes close to the taste and texture of the good ol’ beef patties. However, a lot of health-conscious people sacrifice the juiciness and unique flavor of the classic beef patty for something else that is less cholesterol-laden such as black beans, lentils, mushrooms, tofu, or a lean turkey.

Some of them even go far as replacing the classic white bread hamburger bun with low-carb alternatives. Check out the other hamburger bun options, and maybe you should give them a try.

1. Eggplants

Grilled eggplant “buns” partnered with juicy beef patties are something you will really enjoy sans the guilt. Contrary to popular misconception, eggplants do have nutritional value — they are a good source of dietary fiber and even have anti-cancer properties. Make sure that the eggplants don’t come mushy or soggy before you take them out off the grill.

2. Sweet potato

The toasted sweet potato “buns” give an interesting dimension to your burger’s flavor. Slice one large sweet potato in quarter-inch thick, then pop these slices into the toaster oven. Make sure that the sweet potato slices are soft enough to the bite (but not too mushy), but still firm to hold up the patty and the other fillings together. Grilling is also a good way to prepare the sweet potato “buns.”

3. Lettuce

Lettuce makes a big jump from one of the hamburger fillings to becoming a burger bun alternative. This is good if you’re avoiding additional carbs or gluten.

4. Portobello mushrooms

With their meaty texture and bread-like appearance, portobello mushrooms seem to be the perfect alternative to the regular bun. They are low on carbs but are high on fiber and protein. They also do admirably well in holding up the burger patty and other fillings — heck, even heaps of them. Grilling is the best way to soften the mushrooms to make them chewable enough as burger buns. It is recommended to remove the “gills” underneath the mushroom’s cap and sprinkle it with salt before grilling.


5. Tomatoes

Like lettuce, tomatoes get “promoted” from being one of the hamburger fillings to a being burger bun alternatives. They are rich in vitamin C and lycopene, a powerful antioxidant that can protect the body from diseases and do wonders to your skin. Plus, the bright red tomatoes as a burger bun look really pretty.

6. Bell peppers

Bell peppers give some crunch and added depth of flavor to your burgers. Plus, if you use bell peppers of different colors, your burgers are sure to look gorgeous when they’re served.

First, remove the stem of a large bell pepper. Cut it in half lengthwise, remove the seeds and then flatten it gently. You can also toast or grill the bell pepper lightly to soften it. Then fill it with your favorite burger filling!

7. Avocados

You can also use avocados as a low-carb substitute to the usual white bread buns. Although avocados are known for their high fat content, it’s otherwise monounsaturated fat which is good for you. It is better if you slice the avocado lengthwise (instead of crosswise) to make it close to the size of the regular bun. You can top the avocado buns with sesame seeds — they will look your burgers too pretty to eat!

These are only few of the many other hamburger bun alternatives that will give a different spin to your usual burgers and excite your palate. Who knows, by trying any of these options, they might even make you forget about bread!

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