5 Muscle Building Burgers

By Shannon Clark

There's something beautiful about the bond between burger, barbecue, and taste buds, especially on a warm summer evening. Those of us who live the fit life don't have to sacrifice that beauty. Sure, drive-thru burgers will burn your goals like an unattended grill, but the burger can be made to support muscle-building.

With a little prep, a dash of creativity, and a few adventurous ingredients, you can craft a burger that satisfies your palate and your fitness nutrient needs. Bring the burger back! Light your grill, invite some friends over, and show them that you aren't a food prude. Outsmart barbecues with these ridiculously good recipes.

1 / Sesame Salmon Burgers

This burger is loaded with heart-healthy fats that support lean body composition and offer a bevy of additional benefits to your skin, circulation, and overall health. Many people reach for canned tuna for fish-based burgers, but canned salmon can work even better.

Ingredients

• 1 can canned salmon
• 1/4 cup dry oats
• 1 tbsp. lemon juice
• 1 tsp. minced ginger
• 1 tbsp. light soy sauce
• 1/4 cup sesame seeds
• 1/4 cup fat-free mayonnaise
• 1 tbsp. olive oil
• 3 whole wheat buns
• 1 cup spinach leaves

Directions

1. Remove bones and skin from salmon.
2. Combine the salmon, oats, lemon juice, ginger, soy sauce, and mayonnaise in a bowl.
3. Form into patties and then press sesame seeds into them.
4. Heat the oil in a large skillet over medium heat and cook patties, 2-3 minutes per side.
5. Serve on the whole wheat bun with spinach leaves and mustard if desired.

 Sesame Salmon Burgers PDF (51.3 KB)

Nutrition Facts
Recipe yields 3 servings

Amount per serving

Calories 420

Total Fat19 g

Total Carb40 g

Protein24 g

2 / Tomato Turkey Burgers

This turkey burger delivers a pleasing combination of fresh flavors. The cheese pairs with tomatoes to create an experience you won't forget. This recipe is high in protein and low in fat, a great option for people on a cutting diet.

Ingredients

• 1 pound lean ground turkey
• 3 oz. low-fat mozzarella cheese, shredded
• 1 finely diced tomato
• 2 tbsp. salsa
• 1 tsp. minced garlic
• 1 tbsp. olive oil
• 8 slices of cucumber
• 4 tbsp. fat-free mayonnaise
• 4 whole wheat buns

Directions

1. Combine ground turkey, shredded cheese, tomato, with salsa and garlic.
2. Once ingredients are well combined, form into patties.
3. Heat olive oil in a skillet over medium heat.
4. Cook patties for 4-5 minutes per side or until done.
5. Remove from skillet and lay on top of whole wheat bun, smeared with fat-free mayonnaise and layered with the cucumber.

 Tomato Turkey Burgers PDF (57.5 KB)

Nutrition Facts
Recipe yields 4 servings

Amount per serving

Calories 388

Total Fat8.25 g

Total Carb39 g

Protein39.25 g

3 / Homemade Beef Burgers

If a beef burger is the only burger in your mind, this recipe will bring your belly inner peace. The recipe calls for extra-lean ground beef, and grilling on a barbecue will further reduce the fat content. This burger packs a protein punch!

Ingredients

• 1 pound extra lean ground beef
• 2 egg whites
• 1/2 onion, finely minced
• 2 green onions, finely diced
• 1/4 cup dry oats
• 2 tsp. Worcestershire sauce
• 1 tbsp. soy sauce
• 1 tbsp. low-sugar barbecue sauce
• 4 whole wheat burger buns
• Lettuce
• Tomato
• Mustard

Directions

1. Combine ground beef, egg whites, onion, green onions, dry oats, with Worcestershire sauce, and soy sauce.
2. Form into four patties and place on a heated grill.
3. Brush patties with barbecue sauce as they cook. Flip patties every few minutes until cooked to desired specs.
4. Serve on top of the bun with lettuce, tomato, and mustard if desired.

 Homemade Beef Burgers PDF (49.4 KB)

Nutrition Facts
Recipe yields 4 servings

Amount per serving

Calories 406

Total Fat13.75 g

Total Carb36 g

Protein33 g

4 / Crab Burger

Any meat can be pounded into a patty! Crab is a quality source of lean protein, and it offers a nice change of pace from the usual chicken or beef. This recipe pairs crab with avocado for a creamy burger bursting in flavor and stuffed with healthy fat.

Ingredients

• 3 cups lump crab meat
• 4 green onions, finely diced
• 1/2 tsp. pureed garlic
• 1/2 tsp. pureed ginger
• 2 tsp. light soy sauce
• 1 large avocado, peeled, seeded and mashed
• 1 tbsp. lemon juice
• 1/4 cup oats
• 1 tbsp. olive oil
• 3 whole wheat buns
• 3 tbsp. fat free mayonnaise
• Lettuce
• Tomato
• Cucumber

Directions

1. In a large bowl, combine the lump crab meat, green onions, pureed garlic and ginger, light soy sauce, avocado, lemon juice, and oats.
2. Once well mixed, heat the olive oil in a skillet over medium heat.
3. Place the burgers in the skillet and cook for 4-5 minutes per side or until golden and slightly crispy.
4. Serve on top of the buns with some mayonnaise, lettuce, tomato, along with a cucumber if desired.

 Crab Burger PDF (54.7 KB)

Nutrition Facts
Recipe yields 3 servings

Amount per serving

Calories 432

Total Fat19 g

Total Carb43 g

Protein24.7 g

5 / Pineapple Turkey Burgers

Fruit is unnecessarily ignored at many barbecues and burger bonanzas. Let's right that wrong! This unique pineapple turkey burger finally brings fruit and meat together. The pineapple adds sweet juice to the turkey and will engage your taste buds in a whirl of flavor. Pineapple contains beneficial digestive enzymes, as well.

Ingredients

• 1 pound ground turkey breast
• 3 tbsp. oats
• 2 tbsp. pineapple juice
• 1/2 cup pineapple chunks, finely diced
• 2 tbsp. finely diced onion
• 1 tbsp. olive oil
• 1/4 cup low-fat mozzarella cheese
• 4 whole wheat buns
• 4 tbsp. fat-free mayonnaise
• Lettuce
• Tomato
• Onion slices

Directions

1. Combine ground turkey, oats, pineapple juice, pineapple chunks, with diced onion.
2. Heat olive oil in a skillet (or on a grill) on medium heat and once bubbling, lay the burgers in the skillet.
3. Cook for 5-7 minutes per side or until cooked.
4. Once there's about one minute left on the second side, layer the cheese on top and cook until melted.
5. Serve on top of the buns with mayonnaise, lettuce, tomato, and onion slices if desired.

 Pineapple Turkey Burgers PDF (102 KB)

Nutrition Facts
Recipe yields 4 servings

Amount per serving

Calories 381

Total Fat14 g

Total Carb39 g

Protein30 g