If you’re trying to cut back on red meat but still enjoy a tasty burger, it’s possible to find healthy and delicious plant-based substitutes for the traditional meat burger if you know what to look for when browsing the grocery freezer.
Look for ingredients you recognize or have in your kitchen
You should be able to visualize the ingredients on the box. The more natural ingredients you eat, the more antioxidants and vitamins you can give your body.
Ingredients listed on the box, which include organic chia seeds, spinach, caramelized onions, mushrooms, and spices such as garlic, sea salt, and paprika, along with filtered water, confirm that you are on the right track.
The cooking oil matters.
Sunflower, safflower, cottonseed, soy, grape seed, corn, rice bran, or canola oil are ultra-processed and are never a good choice for your health.
Make sure it’s cooked with olive, avocado, or untoasted sesame oil, which are healthier cooking oils that contain healthy fats for your heart health.
Check the nutrition facts section.
With most prepared foods, there is no such thing as perfection, but you can get a general idea of their nutritional content if you see “gluten-free,” “no gums,” and “no artificial/natural flavors.” Know that the veggie burger is a healthy choice. Look for these:
- Cholesterol mg: 0-5 mg
- Sodium: More than 500 mg is too high if you’re watching your sodium levels
- Sugars: Under 9 grams
- Saturated fats: 1-2 mg
- Trans fats: 1-2 mg
- Protein: The amount will vary depending on the protein source. Four ounces of grass-fed meat contain approximately 23 grams of protein, while 4 oz of pea protein contains, on average, about 24 grams. If you don’t like the taste, consider a veggie burger made from black beans, lentils, or seitan.
- Keep in mind, unlike pea protein, bean, lentils, and seitan burgers can be an incomplete source of protein because they lack nine of the essential amino acids; therefore, you can combine them with nuts or grains. Adding a slice of cheese and bread with higher protein content can add to the overall protein grams per serving.
- Calories: 250- 350 per serving is a reasonable estimate, considering that the bread and other toppings will increase the total amount. Remember, not all calories are equal. Three or four hundred calories of nutrient-based plant food are more nutritious than those from chips, cold cuts, or high-sugar foods.
If you want to keep it as healthy as possible, choose rye, whole wheat, or my favorite sourdough bread instead of white bread, which often contains refined flour and lacks fiber, vitamins, and minerals.
Once you find that healthy meat alternative with the taste you like, boost your veggie burger culinary experience by adding your favorite trimmings like lettuce, tomatoes, healthy cheese (goat cheese, parmesan, mozzarella, or blue cheese or soy brand), that can add to the burger’s taste and a little bit of ketchup, mayonnaise, etc.
When you’ve finished with all the trimmings, toast the two slices in a toaster or toaster oven for an extra crispy texture and enjoy knowing you’re eating a healthy and tasty plant-based burger!
Note: Click here to read more on choosing healthy oils.