Better Burgers: Healthy, Flavorful, and Fun

Burgers don’t have to be greasy or boring — in fact, they can be a delicious vehicle for creativity and nutrition. These recipes are about building better burgers using lean proteins, plant-based ingredients, and smart flavor upgrades. Whether prepping meals for the week or planning a weekend cookout, these healthy burger recipes are satisfying, freezer-friendly, and packed with bold flavors. Here’s a look at what we cooked.

This plant-based burger is hearty, flavorful, and great for meal prep. Mushrooms add umami, black beans provide structure and protein, and cauliflower rice keeps it all light and veggie-forward. Best of all, these patties freeze beautifully, so you can make a batch and have healthy, homemade veggie burgers on hand whenever you need them.

Hearty Mushroom Vegetable Burgers

Yield 6

Ingredients:

2 c. mushrooms, chopped

1 c. cooked cauliflower rice

1 c. canned black beans, rinsed and drained

1/4 c. red onion, chopped fine

1 1/2 eggs, lightly beaten

1 T Worcestershire sauce

2 cloves of garlic, minced

1/3 c. fresh grated parmesan cheese

½ c. panko breadcrumbs

Preheat oven to 375 degrees.

Directions:

1. Saute mushrooms and set aside.
2. Add beans to a large stainless steel bowl and mash until there are only a few chunks. 
3. Mix the mushrooms, cauliflower rice, garlic, onion, and Worcestershire sauce.
4. Add eggs, cheese, breadcrumbs, and mix until well combined.
5. With oiled hands, form the mixture into six patties, place them on a parchment-lined baking sheet, and bake them in a preheated oven. 
6. Bake for 7 minutes, carefully turn over, and cook for another 7 minutes until lightly browned and the internal temperature is 145 degrees.

Serve with avocado, arugula, or your favorite burger toppings.

Nutrition: Calories: 125; fat 2.95g; sodium 133mg; carbohydrates 15.5g; fiber 3.3g; protein 8.2g

Salmon Burger with Built-In Remoulade (Four servings)

Instead of topping this burger with a traditional remoulade sauce, I folded the key ingredients — like dry mustard, mayonnaise, herbs, fresh lemon juice, and a little tang — right into the patty. The result is a salmon burger that’s flavorful and moist without the need for extra condiments. It’s a simple twist that makes the whole dish feel lighter and more integrated.

Ingredients:

1 pound uncooked salmon, skin removed

2 tsp mayonnaise

½ tsp dry mustard

¼ tsp hot sauce

½ tsp paprika

½ tsp garlic

¼ tsp cayenne pepper

2 tsp lemon juice

1 egg

½ c breadcrumbs

Directions:

1.  Preheat grill to medium-high heat.
2. In a medium bowl, flake the salmon into small pieces.
3. Add mayonnaise and egg and mix well.
4. Add remaining ingredients.
5. Form into four patties, and place onto a greased grill pan. 
6. Grill 3-4 minutes on each side.
7. Serve immediately.

Serving size: one patty

Nutrition: Calories 183; fat 7.1g; carbohydrate 9.6g; protein 18.6g

Chicken Burger with Green Chiles and Cilantro
Ground chicken can be a little lean and prone to drying, so we gave it a moisture boost (and a flavor kick) with canned green chiles and fresh cilantro. These juicy burgers are perfect for pairing with sliced avocado, cabbage slaw, or our mango salsa! https://laurazervos.com/mango-salsa/

Yield six burgers

Ingredients:

1 pound ground chicken

1 can green chiles (4 oz)

3 T. cilantro, washed and chopped

1 tsp. Kosher salt and freshly ground pepper

Directions:

1. Add all ingredients to a medium bowl and mix well.
2. With oiled hands, divide into six portions and form into patties.
3. Carefully transfer to a grill on medium-high heat.
4. Grill 5-6 minutes on each side.
5. Serve with cilantro lime cabbage slaw or mango salsa.

Nutrition for one burger: Calories 94; fat 3.1g; carbohydrates 1.3g; protein 16.2g

These burgers prove that healthy eating doesn’t mean giving up your favorite foods — it’s all about thoughtful ingredients and creative combinations. Whether you’re leaning into seafood, poultry, or plants, there’s a better burger here for everyone. Try them all, mix and match your toppings, and make them your own. With a bit of planning and a lot of flavor, you can enjoy satisfying meals that nourish your body and taste amazing, and will keep you on the path to wellness!

Stay well!

Laura