7 Nutritious Burger Bun Alternatives for Grilling Season

Oh, the delightful summer sizzle! Nothing beats the thrill of devouring a delicious burger topped with toppings and delivered on a paper plate on the lawn when barbeque season is full. Despite the numerous different kinds of burgers, you may grill, including beef, turkey, and vegan versions, buns are sometimes forgotten about.

Here's some context: According to the U.S. Agricultural Department, a normal white hamburgers bun has 26 grams (g) of carbs, all of which are processed, and less than 1 gram (g) of fiber. As a result, traditional hamburger buns are unhealthy and forbidden on a low-carb diet.

A whole-wheat hamburger bun contains 3 grams of fiber and 23 grams of carbs (around 2 grams more than the refined ones). On the other hand, a tiny piece of whole-wheat bread has 10 grams of net carbs and nearly 1.5 grams of fiber. Whole wheat bread is still the superior choice if you decide to go that route.

You're fortunate if bread buns aren't your thing. Several organically low, plant-based bun substitutes are available for you due to dietary trends like adopting gluten-free, plant-based, or low fat. These suggestions are also beneficial for treating celiac disease because skipping a bun is not a choice but a need.

You have hacks available to you as well to control those areas. You may always go for a smaller bun or order your burger or dog "open-faced," eating only half the bread if you want to reduce the calories or carbohydrates you consume.

No matter how big your motivation is, here are a few delectable bun substitutes to improve the healthfulness of your hamburger (several of which can also aid in reducing your carbohydrate intake if this is your aim).

Portobello Mushrooms

Grilled portobello mushrooms are one of the go-to bun substitutes since they are lower in calories and simple to prepare on the grill when making burgers. They are the ideal bun alternative, thanks to their round form. Didn't we say that?

With almost 2 grams of fiber, 3.5 grams of protein, just 6.5 grams of carbs, and 37 kcal, two portobello mushrooms (one to put on top and another for the bottom of your burger) are also a good source of nutrients. Keep it simple while preparing your portobello buns with olive oil, or flavor up the mushrooms by adding your preferred seasonings.

Cauliflower Buns

If you haven't been residing under a rock, you have undoubtedly heard about the cauliflower craze or participated in it. Journalists and foodies alike are ecstatic about the limitless possibilities that cauliflower offers. Nothing this versatile veggie can't handle, even buns, appears to be nothing from pizza dough to fried rice. Try out this cheese-free "Everything Bagel" recipe covered with cauliflower rolls for the ideal bun alternative.

 These "everything" delight bundles work well in place of dinner rolls, bagels, and sandwich buns. Only 57 calories and 5.1 grams of carbs are present in the buns, but they boost from 2.4 grams of fiber per serving and 3.6 grams of total protein.

Grilled Pineapple Buns

Those who love sweets would do almost everything to include more sweetness in their meals. And despite your reservations about mixing fruit and meat, any tender burger tastes great with some pineapple that has been lightly grilled. When you top your hamburger with spinach, mozzarella, and pineapple bread, you're coming close to the Hawaiian pizza that everybody either loves or despises.

In a previous study, for instance, it was shown that pineapple contains antioxidants such as phenolics, flavonoids, and vitamin C. These antioxidants battle your body's free radicals, chemicals in illness. Two slices of pineapple contain around 80 mg of vitamin C.

Sweet Potato Buns

If you're not 'low-carbing,' roasted sweet potato slices are a fantastic choice. They are a great source of beta-carotene, an antioxidant that defends against damage from free radicals and promotes the health of the immune system and eyes. One single sweet potato has 7,170 mg of beta-carotene.

For instance, a small sweet potato includes about 2 grams of fiber and 13.5 grams of carbs.

Eggplant Buns

Eggplant buns, just grilled eggplant slices, may make a great bun substitute. Olive oil and salts are really all you require to try and make it work, but you can be as artistic as you like with the seasonings. Eggplant lovers all over the world love this.

According to Ansel, adding eggplant to your burger is a tasty and nutritious way to increase fiber content. An eggplant quarter offers about 3.5 grams of fiber.


The apparent but very required non-bun alternative is lettuce. Instead of a hefty, carb-filled bun, use a fresh, crispy wedge of iceberg lettuce to give your food more structure or crispness. Some folks may like this approach over using bread! There's no need to prepare. Wrap your burger in a new wedge, then indulge. That's how simple it is.

Just over a cup of iceberg lettuce contains 12.5 kcal, 2.6 grams of carbs, and 1 gram of fiber per serving.

Zucchini Buns

Zucchini may be prepared in various delightful ways, including frying, baking, and zoodles. But a bun is one thing you've never considered making with zucchini. In addition to having a fantastic flavor, zucchini has several health benefits. Lutein and zeaxanthin, two carotenoids found in zucchini, enhance good skin and vision and may even delay the onset of aging.

You will also receive a fake bun with very few carbohydrates. There are fewer than 1 g of carbohydrates in two slices. The two slices contain fewer than four calories and modest potassium, vitamin C, and folate levels.

Other than the following, you can also try various other alternates of bun recipes like −

  • Tortilla patties

  • Rice papers

  • Nori

  • Butternut Squash

  • Organic coconut wraps

So, get a day off from work, plan a backyard party, and feed yourself a burger, with or without the customary bun.

Updated on: 30-Jan-2023


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