5 Healthy Hamburger Recipes for Runners

Do you like burgers? We too! Because if you make them yourself, unhealthy fast food will become a tasty and healthy food for athletes.

A juicy hamburger on a perfectly toasted bun is a good thing, if you don’t have a bad conscience. Fatty meat in patties, sugary sauces, and empty carbs in burger buns usually make fast food unhealthy. It’s so easy to make a healthy, fiber- and protein-packed burger yourself. We want to show you how to do it yourself. Come here 5 of the tastiest runner burgers!

What makes a burger unhealthy?

Since the triumph of American fast food chains in the second half of the 20th century, burgers have been the epitome of fast food. But are they really as unhealthy as they are made out to be? Answer: It all depends on the ingredients and the toppings: a non-fiber white flour bun and a meat patty on it usually suggest a burger. high energy density with lots of fat, lots of carbs and lots of salt.

But that’s not all. The main problem is actually the often unhealthy side dishes and the complete lack of healthy ingredients such as salad or vegetables. A deep fat fryer will hit even more harmful trans fats ketchup and sauces provide excess amounts of sugar. A simple version of a fast food restaurant, unfortunately, only includes the so-called family menu several trace elements and almost no healthy fiber, but lots of unhealthy fats, flavor enhancers, and other artificial additives.

How can I easily make my own healthy hamburgers?

The trick to getting healthy burgers is to make them yourself, because then you can open up about each ingredient purity and quality be careful, but combine it anyway you want – either with extra protein for sports or as lean and low-calorie as possible.

Even with the bun, you have the freedom to choose between classic burger buns (often called brioche; you can find them in the supermarket), a wide range of bakery products or homemade buns. Pay attention to these when buying Nutritional information on package. This tip also applies to ketchup and sauces. The differences are sometimes huge!

Our five recipes below show how you can spice up your burger with a few vegetables (even onions and cucumbers provide health benefits as well as flavor benefits). the only one Homemade Apricot Ketchup The first recipe is a real health bomb.

Does a burger necessarily contain beef?

Some people think that red meat in general is unhealthy, but if you love beef and the meat is lean and good quality, there is little health benefit to stopping for a hamburger once in a while. Tip: The leanest, healthiest and tastiest, but unfortunately the most expensive, is ground beef. On the other hand, if you’re a vegetarian or want to avoid animal products altogether, you can switch to one of our vegetarian or vegan alternatives.

1. Classic beefsteak burger

Lucky If Sharp

Juicy, hearty, meaty – lean and healthy at the same time: this protein bomb made from the finest ground beef is the perfect runner’s recovery meal, yet surprisingly low in calories.

Ingredients for 4 patties

  • 1 small onion
  • 1 carrot
  • 500 grams of plums
  • 1 can tomato paste, larger
  • 40 ml of white wine vinegar
  • 460 g minced steak
  • 2 cloves of garlic, crushed
  • fresh thyme
  • 1 small red onion
  • 2 whole wheat bran
  • 100 g of lettuce
  • 1 maid
  • 4 tbsp chives or chutney of your choice

put up

  1. Boil chopped onions, carrots, plums and tomatoes in vinegar for an hour. Even with a hand blender Ketchup puree.
  2. Mix the beef, garlic, thyme and chopped red onion with your hands and shape into four patties. Fry the patties in a pan or grill pan over high heat for three minutes on each side.
  3. Warm the rolls under the grill or in the toaster and spread with ketchup. Top with lettuce and patty, spread cucumber, season to taste, cover and done!

Nutritional values: 467 kcal, 11 g fat, 60 g carbohydrates, 28 g protein

2. Sweet potato burger

Healthy Burger Recipes

Lucky If Sharp

It doesn’t always have to be stuffed! This vegetarian recipe is from The Vurger Co. in London. uses a mixture of sweet potatoes and peas instead.

Ingredients for 4 patties

  • 1 medium sweet potato
  • 1 small onion
  • 3 tablespoons of almond butter
  • ¾ spoon of cider vinegar
  • 1 teaspoon of garlic powder
  • 130 g of spinach, stalks or kale
  • 1 can of green beans
  • 150 g breadcrumbs (to taste)
  • 4 rolls (of your choice)

put up

  1. Bake the sweet potatoes in the oven until tender. Then peel and mash with a fork. Fold in chopped onion, almond oil, vinegar, garlic powder, ½ teaspoon salt, pepper and green leaves. Add beans and mash everything.
  2. Make four patties from the mixture, strengthen them with breadcrumbs if necessary and fry well in a pan. Place on a bun and top with salad and dressing to taste.

Nutritional values: 329 kcal, 9 g fat, 53 g carbohydrates, 8 g protein

3. Chicken and Waffle Burger

Healthy Burger Recipes

Lucky If Sharp

This burger is gluten free. If you don’t care, you can bake regular waffles or buy ready-made ones. And indeed it was fixed!

Ingredients for 4 people

  • 2 tablespoons Cajun seasoning
  • 50 ml of lemon juice
  • 50 ml rapeseed oil
  • 4 chicken fillets
  • 2 avocados
  • 4 eggs
  • 500 ml egg whites (about 12 eggs)
  • 250 grams of rolled oats
  • 300 ml skimmed milk
  • 150 g vanilla protein powder
  • 250 g of chopped almonds
  • 250 g of 0% fat yogurt
  • 250 g of cream
  • 1 tablespoon chili flakes
  • 4 tablespoons of paprika powder
  • 100 g of spinach leaves

put up

  1. Mix Cajun seasoning with 25ml lemon juice, oil and pepper. Then we marinate the chicken for six hours.
  2. Beat the eggs until creamy. Beat the egg whites and fold. Add oats, milk, protein powder and almonds. Fry up to eight wafers in a waffle iron.
  3. Grill the chicken for about five minutes on each side.
  4. Peel the avocados and mash the remaining lemon juice with a fork.
  5. For the sauce, mix together the yogurt, cream, pepper flakes and paprika.
  6. Top the waffle with sauce, spinach, chicken, and avocado. Second waffle on top.

Nutritional values: 719 kcal, 27 g fat, 55 g carbohydrates, 65 g protein

4. Eggplant burger

Healthy Burger Recipes

Lucky If Sharp

Our second vegetarian option at the same London restaurant is chickpeas and aubergine – heart-healthy, among other things!

Ingredients for 4 patties

  • 2 medium eggplants
  • 2 red onions
  • 50ml Tabasco Chipotle Sauce
  • 5 g paprika powder, smoked
  • 5 grams of sugar
  • 1 can of chickpeas
  • 50 g vegan cheese
  • 270 g of bread crumbs
  • 5 ml Tabasco sauce
  • 1 spoon of sunflower oil
  • 4 buns

put up

  1. Grill the aubergines for 5-10 minutes (turning regularly) until the skin is black and crispy.
  2. At the same time, finely chop and fry the onion. Add 20 ml of chipotle sauce and paprika powder and fry well. When the onions are soft, increase the heat, add the sugar and caramelize the onions. Set the onion and eggplant aside to cool.
  3. Cut the top of the eggplant, rub the skin and throw it away. Use two forks to pull the meat apart and mash with 10ml of the chipotle sauce.
  4. Add the remaining 20ml of chipotle sauce to the chickpeas and blend with an immersion blender to form a coarse paste.
  5. Mix eggplant, onion and chickpea puree in a bowl. Add grated cheese and breadcrumbs and mix. Shape into 4 patties and drizzle with Tabasco.
  6. Pour oil into the pan, fry the patties for 2-3 minutes until browned on both sides, then put them in the brioche.

Nutritional values: 467 kcal, 11 g fat, 60 g carbohydrates, 28 g protein

5. Tofu Burger

Simon Vollmeier

This meatless burger provides carbs from potatoes and tofu provides muscle protein.

Ingredients for 2 people

  • 150 g of unripe beets
  • 80 grams of sweet potatoes
  • 2 red onions
  • 4 cloves of garlic
  • 175 g Hokkaido pumpkin
  • 2 spoons of olive oil
  • 80 g of baked beans
  • 100 g of oil-dried tomatoes
  • 50 g cashew mousse
  • 180 g of smoked tofu
  • 6 cabbage leaves
  • 2 carrots
  • 2 ciabatta rolls
  • Beetroot cress
  • thyme, salt, pepper
  • Turmeric, lemon juice

put up

  1. Preheat the oven to 200 degrees (convection). Cut the beetroot, sweet potato, onion and garlic into small pieces. Peel the pumpkin, cut it into small pieces and mix it with a tablespoon of olive oil, ½ teaspoon of salt and the rest of the vegetables. Bake everything on the middle shelf for 15 minutes.
  2. Puree the cooked vegetables with the peas, thyme, tomatoes, cashew oil, ½ teaspoon turmeric and 2 tablespoons lemon juice, then season with salt and pepper.
  3. Tofu cut into thin slices, then fry for about 2 minutes until crispy. Cut the cabbage leaves and carrots into thin strips.
  4. Cut the buns in half. Spread the vegetable paste, tofu, beetroot, carrot wedges and savoy cabbage on the bottom half of the bun, then place the top half on top.

Nutritional values: 588 kcal, 26 g fat, 58 g carbohydrates, 28 g protein

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