International Burger Day rolls around every May, and food precincts love to go big for it. In Sydney’s The Rocks, past celebrations have featured creations like a burger sitting on an entire chicken pie, a chicken parma burger topped with waffle fries and a lobster and eggplant burger with spicy sambal.
Fun? Absolutely. An everyday dinner? Probably not. The good news is that a burger can easily be a balanced, nourishing meal when you make it at home.
Start with a better patty
- Choose lean mince. Lean beef, chicken or turkey mince keeps saturated fat in check.
- Sneak in vegetables. Grated zucchini, carrot or mushrooms add moisture, fibre and nutrients.
- Go plant-based. Chickpea, black bean and lentil patties are hearty and budget-friendly.
- Try fish. A grilled salmon or barramundi fillet makes a light, omega-3 rich burger.
Rethink the bun
Swap white buns for wholegrain or sourdough, or skip the bun and wrap your burger in crisp lettuce leaves. A grilled portobello mushroom also makes a clever low-carb ‘bun’.
Pile on the colour
Load up with tomato, beetroot, avocado, red onion, grated carrot, rocket and slaw. The more colour, the more vitamins, fibre and crunch.
Smarter sauces
Mix Greek yoghurt with herbs and lemon, mash avocado with lime, or make a quick tomato relish. You will cut back on added sugar and salt without losing flavour.
Serve it well
Instead of chips, try oven-baked sweet potato wedges or a big green salad. And slow down. Burgers are made for sharing, laughing and enjoying.
Find more family favourites in our Healthy Dinner Recipes and plant-based ideas in our Vegetarian and Vegan Recipes.
