Hamburgers with various toppings and condiments on fluffy buns are exquisite. The only downside is that hamburger buns are loaded with extra calories and carbs. So what if you want a juicy burger but don’t want the extra carbs? Just change the bread for lettuce leaves! Lettuce-wrapped burgers are a low-calorie, hearty, light alternative to classic sandwiches. Plus, especially with the right lettuce, it’s even more crunchy. Keep reading to learn about the health benefits of using lettuce as a burger wrap and tips for making your leafy greens even more flavorful.
Why you should wrap your burger in lettuce
Commercial hamburger buns are full of additives and preservatives and are not healthy. Lettuce leaves, on the other hand, are packed with nutrients that can help you make healthier sandwiches. Here, Trista Best, R.D., MPH, RD, LD, of Balance One Supplements, discusses his three key benefits of substituting buns for lettuce leaves when assembling burgers.
1. Reduce your calorie intake
Best says preparing lettuce-wrapped burgers instead of traditional burgers can help you reach your weight loss goals. “Substituting lettuce leaves for bread is significantly lower in refined carbs and calories, which helps with weight loss,” she says. This also applies to fast food burgers. One lettuce-wrapped burger from Elevation Her Burger has 180 calories, 0 grams of carbs and 12 grams of total fat. A single Shake Shack cheeseburger has 440 calories, 25 grams of carbs and 24 grams of total fat.
2. It helps you feel fuller for longer
Lettuce is famous for being low in calories and rich in nutrients such as vitamin C and dietary fiber. In fact, one head of green lettuce has just 54 calories, 5 grams of fiber and 33 grams of vitamin C. Additionally, green lettuce contains about 342 grams of water per head. “The high water content may increase satiety, promote satiety, and reduce overall caloric intake,” Best notes.
3. Prevents blood sugar spikes
Lettuce is a food with a low glycemic index and is less likely to cause blood sugar spikes, so it is recommended to consume lettuce rather than bread. “Removing refined carbs from buns stabilizes blood sugar levels and reduces the likelihood of cravings and overeating,” says Best. This is good news not only if you’re looking for a cleaner diet, but also if you want a diabetes-friendly alternative to the standard burger. And it’s a very popular option for those looking to cut carbs on the keto diet. (Click to read how one woman used burgers to curb hunger on a keto diet and how she lost 224 pounds.)
Overall, there are several reasons why Best calls this dish “a health-conscious option for those seeking a healthy, flavorful burger option.”
Best types of lettuce for bunless burgers
Loose-leaf lettuce is the best lettuce to wrap hamburgers in. It’s a green that doesn’t form a compact head like iceberg, so it’s easy to use as a wrap. reason? Loose-leaf lettuce is sturdy yet flexible enough for him to tuck in a hamburger patty or two while maintaining a crunchy texture. It also has a mild, sweet taste that complements your burger’s bold flavors and your favorite toppings and condiments.
Common types of loose leaf lettuce include romaine, boston, and butterhead. My favorite loose leaf lettuce for healthy burgers is Revol Greens Butter Leaf Lettuce (find him at RevolGreens.com near you). These lettuce leaves are buttery soft and have the perfect texture and flavor to wrap around your burger.
Tips for making delicious lettuce-wrapped burgers
If you want to use heartier loose-leaf lettuce like romaine lettuce, Rosie Elliott, owner of Kitchen Appliance Answers, suggests lightly browning the leaves beforehand. “Before assembling the burger, grill her leaves for a minute to soften them,” she suggests. Quickly grilling the romaine over medium heat gives the leaves a smoky flavor and makes them very flexible for wrapping burgers.
This should take less than a minute. Watch as you bake each leaf so it doesn’t wilt. Then leave the leaves uncovered for about 10 minutes or until the leaves are cool to the touch before making the burgers. (Click for information on how to grill romaine lettuce so it doesn’t stick or burn on the grill.)
How to make a lettuce-wrapped hamburger
This lettuce-wrapped burger recipe Elliot shared gives the patty a nice kick thanks to garlic powder and onion powder. However, you can also add other seasonings, such as a pinch of chili flakes or a few drops of Worcestershire sauce, to add spiciness and flavor. After all, lettuce-wrapped patties are a great way to satisfy your appetite without the guilt.
lettuce wrapped burger
- 1 lb ground beef (80/20) or turkey
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- A generous pinch of salt and pepper
- 1 large loose-leaf lettuce, such as Revol Greens Butter Leaf
- 4 slices of cheese (your favorite kind)
- Toppings and condiments such as sliced avocado, tomato, mayonnaise and onion
- Active: 12 minutes
- total time: 17 minutes
- yield: 4 servings
- Heat grill to medium heat.
- Mix ground meat, garlic powder, onion powder, salt and pepper. Form into 4 evenly sized patties.
- Place patties on grill. Grill for about 3 minutes on one side, then flip and grill for an additional 4 minutes or until internal temperature reaches 130-135°F for medium-rare meat. (Click to read a story on how to grill burgers for longer cooking times depending on desired doneness.)
- During the last 2 minutes of cooking, place the cheese on the burger and let it melt before removing it from the grill. When fully cooked, transfer burgers to wire rack on plate, cover with foil, and let rest for 5 minutes.
- Serve each burger with toppings and seasonings between lettuce leaves (about 1-2 leaves per side of bun). enjoy!
Want more slimming recipes? Read the story below.
Egg rolls in bowls are a low-carb twist on take-out classics that make them even tastier.
Cottage Cheese Bread Has 50% More Protein – And It’s So Easy To Make At Home
Don’t throw away the salmon skin!Healthy and delicious with proper preparation
This content is not a substitute for professional medical advice or diagnosis. Always consult your doctor before proceeding with any treatment plan.
Bogo has never felt so good
Whether you want to sleep better, reduce anxiety, relieve pain, or simply relax your mind, Sky Wellness’ award-winning CBD gummies do just that. Available in a variety of flavors, don’t miss this special her BOGO offer. For more information, please visit SkyWellness.com.