Best Hamburgers For Diabetics
If you have diabetes eating a hamburger can seem like a distant dream. But with the right ingredients and preparation, hamburgers can still be part of a delicious and healthy meal plan. In this blog post, I will list 6 of the best hamburger recipes for people with diabetes.
From juicy and flavorful patties to healthier bun options, I’ve got you covered. So, if you have diabetes and you are a hamburger lover, keep reading to discover the mouth-watering options that will have you craving more.
Get ready to sink your teeth into 6 delicious and nutritious best diabetes-friendly hamburgers that won’t raise your blood sugar levels.
5 Best Hamburger Recipes For Diabetics:
- Beef and Bulgur Burger
- Mediterranean-Style Chicken Burger
- Southwest Black Bean and Chickpea Burger
- Salmon Burger with Cilantro Lime Slaw
- Caribbean Pork Burgers with Grilled Pineapple
1. Beef and Bulgur Burger
Beef and Bulgur Burger Recipe
Ingredients
- 1 ⅔ cup cup bulgur wheat
- 1 ⅔ cups boiled water
- 2 tablespoon olive oil
- ½ onion thinly sliced
- 1 ¼ pounds lean ground beef
- 1 teaspoon cumin
- ½ teaspoon ground cinnamon
- ½ teaspoon allspice
- ½ cup fresh parsley chopped
Instructions
- Prepare bulgur by placing it into a bowl and adding 1 ⅔ cups boiling water. Allow to sit for 10 minutes or until water is fully absorbed. Then press the bulgur into a colander to remove excess water. Set aside.
- Prepare caramelized onions by adding olive oil to a skillet at medium heat. Once oil is heated, add the onions and season with salt and pepper. Cook, stirring until the onions are translucent and starting to brown, about 4 minutes. Set onions aside to cool.
- Prepare the burger patties by mixing bulgur, caramelized onions, ground beef, cumin, cinnamon, allspice, and fresh parsley together until fully combined. Form burger mixture into 6 patties.
- Cook patties on a greased grill on medium heat and cook for 5 to 7 minutes until each side is deep brown in color.
- Place burger patties on a 100% whole wheat bun and add arugula and fresh tomato slices on top. Enjoy!
Nutrition
2. Mediterranean-Style Chicken Burger
Mediterranean-Style Chicken Burger Recipe
Ingredients
- 1 ½ pounds ground chicken
- ½ cup sun-dried tomatoes packed in oil
- ½ cup feta cheese crumbles
- 1 cup spinach roughly chopped
- 2 cloves garlic minced
- 2 teaspoons oregano
- 1 tablespoon lemon juice
- ⅓ cup whole wheat panko
Instructions
- Combine all ingredients in a large bowl.
- Form into six patties, 1-inch thickness.
- Add 2 tablespoons of olive oil to a skillet over medium heat.
- Sear burgers for 4 minutes on each side, or until internal temperature reaches 165 degrees F.
- Place patty on desired bun and add garnishes. Enjoy!
Nutrition
3. Southwest Black Bean and Chickpea Burger
Southwest Black Bean And Chickpea Burger Recipe
Ingredients
- 2 tablespoons olive oil
- 1 15- oz can of chickpeas rinsed
- 1 15- oz can of black beans rinsed
- 2 eggs
- ½ cup whole wheat panko
- 2 cloves of garlic
- 1 small onion chopped
- 1 teaspoon chipotle chili powder
- 1 teaspoon cumin
- ½ teaspoon salt optional
- ¼ teaspoon pepper
Instructions
- Preheat the oven to 425 degrees F.
- Begin by heating olive oil to a skillet over medium heat. Add in the chickpeas and black beans. Roast until the chickpea skins start to pop. Set aside to cool.
- Once cooled, add the roasted chickpeas and black beans to a food processor with the onion and garlic until finely chopped.
- Then add chipotle chili powder, cumin, salt, and pepper to the food processor and give it a few more pulses until well combined and form into 4 patties.
- Bake patties for 20 minutes, flipping halfway through, or until golden on the outside.
- Place patties on desired bun. Enjoy!
Nutrition
4. Salmon Burger with Cilantro Lime Slaw
Salmon Burger with Cilantro Lime Slaw Recipe
Ingredients
For the burger:
- 1 pound wild-caught salmon
- 3 tablespoons fresh parsley chopped
- 2 tablespoons nonfat plain greek yogurt
- 1 tablespoon lemon juice
- ½ teaspoon ground ginger
- ½ teaspoon salt optional
- ¼ teaspoon pepper
- ½ tablespoon olive oil
For the cilantro lime slaw:
- 3 cups shredded red cabbage
- ½ cup fresh cilantro chopped
- ⅓ cup red onion chopped
- Juice of ½ lime
- 2 tablespoons of nonfat plain Greek yogurt
- A squirt of sriracha
- Pinch of salt
Instructions
- To make slaw, combine all ingredients and set aside.
- To make the salmon burgers, first cut salmon into thin strips. Then dice to make ¼ to ⅛ inch pieces.
- Next, combine all patty ingredients, mixing with a fork.
- Form four patties, 1-inch thickness. Then chill patties in the fridge for 15 minutes.
- In a skillet, heat 2 tablespoons of olive oil over medium-high heat. Add the patties and cook for 4 to 5 minutes on each side, or until the internal temperature reaches 145 degrees F.
- Place patties on desired bun and top with slaw. Enjoy!
Nutrition
5. Caribbean Pork Burgers with Grilled Pineapple
Caribbean Pork Burgers With Grilled Pineapple Recipe
Ingredients
- 1 ½ pounds ground pork
- 2 tablespoons jerk seasoning
- 4 slices of pineapple
- 4 slices of red onion
- ⅓ cup plain Greek yogurt
- 1 tablespoon honey
Instructions
- Preheat the grill to medium-high heat.
- In a bowl, mix the ground pork and jerk seasoning together. Then form into 4 patties and season with salt and pepper.
- In a separate bowl, mix the Greek yogurt and honey together. Set aside.
- Grill the patties 3 to 4 minutes each side, basting the patties with the yogurt mixture as they cook. Remove from the grill.
- Then grill the pineapple and red onion slices 2 to 3 minutes each side or until they are slightly charred.
- Place patty on desired bun and top with pineapples and red onions slices. Enjoy!
Nutrition
However, even with diabetes, you can still indulge in having a burger once in a while as there are several ways to make it a nutritionally dense meal that fits into your diabetes meal plan.
Burger Recipe Tips for Diabetics
1. Choose lean meats
The American Heart Association states you can eat up to six ounces of meat-based protein each day. Meats that are 90% lean or more help cut down saturated fats and calorie intake, while also helping you manage your blood sugar levels. Although the classic burger contains beef, variety is always best. Below are some alternative lean protein options that are great for a diabetes-friendly burger:
- Lean ground beef
- Lean ground pork and pork tenderloin
- Ground poultry, like turkey and chicken
- Wild game: venison, buffalo/bison, pheasant, duck, goose
If you’re a die-hard beef burger eater but want to cut down on fats even more, combine your lean ground beef with lean ground chicken, turkey, or any of the other options above. This way you can keep the beef flavor while still minimizing your saturated fats and calorie intake.
2. Try a seafood alternative
If you’re not in the mood for meat, try a salmon or tuna burger. Oily fish, in particular, contain high levels of omega-3 fatty acids, which help to reduce the risk of cardiovascular disease.
Fish and seafood are lean protein choices that are also low in calories, saturated fats, and cholesterol, all of which help to manage blood sugars, support a healthy weight, and can help prevent heart attack and stroke. I recommend including fish in your diet at least two times per week. You can make a seafood-inspired burger with the options below:
- Oily fish: salmon, albacore tuna, mackerel, herring, rainbow trout, sardines
- Other fish including cod, halibut, haddock, and flounder
- Shellfish: crab, lobster, shrimp, scallops, clams, and oysters
3. Go plant-based
Meatless burger options have been trending in the fast food and restaurant industry for the last few years. But again, you don’t really know how they are preparing it, and a fried plant-based burger drenched in oil almost defeats the purpose of making the seemingly healthier swap.
So why not make a bean burger or tofu burger at home yourself? One medical review found people with diabetes that went on plant-based diets experienced decreased HbA1c levels, increased weight loss, improved cholesterol profile, decreased depression, as well as, reduced pain and neuropathy symptoms. Some plant-based alternatives to try include:
- Making a veggie burger from black beans, sweet potato, or chickpeas by simply mashing them together, adding spices, and forming patties.
- Use portobello mushrooms or eggplant slices in place of the meat patty.
Keep in mind, veggie burgers tend to crumble more easily than meat burgers. They cook better in pans or a broiler rather than grilling.
4. Healthier bun swaps
When making your own burger, the patty isn’t the only thing to pay attention to. The classic bun your burger is served on is high in calories and carbohydrates that can cause spike in blood sugar levels. One standard white hamburger bun contains 26 grams of refined carbohydrates and less than one gram of fiber, meaning it provides very little nutrition benefit.
Instead, try one of these options:
- Most hamburger bun brands have whole grain options. Swap your white bun for a 100% whole wheat bun.
- Make an open-faced sandwich by choosing to eat only one half of the bun. This also cuts your calories from the bun in half.
- Substitute with a whole wheat English muffin
Or you can skip the bun altogether! Increase your fiber and micronutrient intake by making a lettuce wrap with romaine or sandwiching your burger patty between two portobello mushrooms, tomatoes, or even bell pepper halves.
5. Switch up the condiments
Ketchup, mustard, and mayo may be the classic condiments to dress up a burger, but they are high in sodium, sugars, and fats. Choose reduced sugar and the low-fat versions of these condiments, or try fresh ingredient toppings like these:
- Instead of ketchup, swap for salsa to get your tomato fix.
- Mashing up an avocado or spreading guacamole onto your burger makes for a deliciously creamy alternative to ranch or mayo.
- Top it with hummus. Hummus comes in a variety of flavors from garlic white bean to roasted red pepper.
- Make a healthy slaw with a Greek yogurt base and flavored with spices and herbs to pile onto your burger.
6. Reconsider your toppings
What’s a hamburger’s favorite topping? Cheese. Unfortunately, cheese can pack on the fat and calories to your burger. Just one ounce of cheddar cheese has 113 calories, 9 grams of fat, 6 grams of saturated fat, and 28 milligrams of cholesterol. Consider these diabetes-friendly cheese tips:
- Try thinly sliced cheese and low-fat cheese varieties
- Avoid using highly processed cheese like Kraft Singles or Velveeta.
- Use feta or goat cheese instead of cheddar. Both have lower calorie and fat content than regular cheese.
Or skip the cheese and top your burger with vegetables and fruit. Doing so will add more nutrients while not skimping on flavor. Roasted tomatoes, peppers, sauteed mushrooms, or caramelized onions add a smoky taste. Fresh greens, alfalfa, or other sprouts will bring some freshness to your burger. Try grilled pineapple or mango for a tropical twist.
7. Choose low-fat, fiber-rich sides
If you’re big on the burger and fries combo, you can still get your fry fix without the added saturated fats. Try sweet potato fries that are baked in the oven using olive oil. Vegetable chips made from parsnips, kale, or butternut squash are also a low-fat option that gives you the crispy, crunchy texture of a fry. Include raw fruits and veggies on your plate too. A fresh side salad, seven-bean dip, or melon slices are all brimming with soluble fiber, which helps manage your glucose levels and helps you to feel fuller for longer.
For more diabetes-side dish recipes, check out Diabetic Friendly Side Dishes For BBQ (dealingwithdiabetes.org).
Learning to craft your own homemade hamburger allows you to limit carbohydrate and saturated fat intake while getting creative with ingredients. Below are five low-carb low-fat homemade burger recipes that will increase your lean protein and fiber intake:
One of the most important ways to keep your diabetes in check is by keeping track of what you include in your diet. Now that you have some excellent ideas for creating healthier meals, you can now enjoy a hearty burger while still having control of your diabetes.
RESOURCES
4 Ways to Make a Healthier Hamburger – wikiHow
Diabetic Diet: Meat Choices | UAMS Health
Simple switches: Healthier burgers | Diabetes UK
Diabetes diet: Create your healthy-eating plan – Mayo Clinic
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Thanks for stopping by my Dealing With Diabetes blog! My name is LeeAnna.
