High Protein Burgers: Great for a Summer BBQ

Indulging in healthy BBQ burgers is a superb way to support your health and fitness goals, whether it’s weight loss, muscle building, or enhancing your sport performance. These protein-packed marvels combine the smoky goodness of a classic barbecue with the benefits of lean protein. With a savoury patty crafted from top-quality ingredients like lean ground turkey or plant-based proteins, each bite is a celebration of flavor and nutrition. Packed with muscle-fueling protein and lower in fat, these burgers provide the energy needed for intense workouts and help with post-exercise recovery. The result? A mouthwatering solution that promotes weight loss, muscle development, and enhanced sports performance. Nutrition doesn’t have to be boring. Introduce some flavour into your goal.

This serves as a great post workout meal. It has both a Carb and a Protein source. This replenishes your glycogen and also repairs muscle damage from exercise. Ensuring you choose lean 5% mince can help you stay on track with your nutrition goals.

Healthy BBQ Burger

Healthy BBQ Burger

Get ready for a tantalising taste experience with our Grilled BBQ Veggie Burger. This healthier take on a classic favourite will satisfy your cravings while keeping your well-being in mind. Our homemade BBQ sauce adds a delightful tang and sweetness to every bite. Picture a perfectly grilled veggie patty, nestled between a wholemeal bun, topped with creamy avocado, crisp lettuce, tangy red onion, and juicy tomato. It's a flavour explosion that will leave you wanting seconds. Fire up the grill and enjoy the smoky goodness of our Healthy BBQ Burger today!
Prep Time 25 minutes
Cook Time 40 minutes
Course Main Course
Servings 4 people
Calories 405 kcal

Ingredients
  

  • 400 Grams Lean Beef Mince (5% Fat)
  • 5 Medium Spring Onions Finely Chopped
  • 140 Grams Carrot Grated
  • 2 Cloves Garlic Finely Chopped
  • 2 Tbsp Dijon Mustard
  • 1 Tbsp Tarragon Chopped
  • 1 Medium Egg Beaten
  • 4 Medium Wholemeal Bread Rolls Split in Half
  • 1.5 Tsp Rapeseed Oil For Brushing

Roasted Pepper Salsa

  • 2 Large Red Peppers Halfed
  • 100 Grams Cherry Tomatoes Halved
  • 2 Tsp Chives Snipped
  • 1/4 Small Onion Thinly Sliced
  • 1/4 Tsp Crushed Chillies Crushed

Instructions
 

  • Tip the 400 Grams Lean Beef Mince into a bowl with the spring onions, 140 Grams Carrot 2 Cloves Garlic, 2 Tbsp Dijon Mustard, 1 Tbsp Tarragon and 1 Medium Egg. Mix well using a fork. Season with pepper and a pinch of salt, then divide the mixture into 4. Flatten each piece with your hands into a 10cm round (A), about 2cm thick – a similar width to the buns. Chill for about 30 mins. Or can be made a day ahead: stack the burgers between pieces of greaseproof paper to stop them sticking, wrap in cling film then chill until ready to cook.
    400 Grams Lean Beef Mince
  • Meanwhile, heat oven to 200C/fan 180C/ gas 6. Lay the peppers, cut sides down, on a non-stick baking sheet. Roast for 35 mins until the skins are charred, laying the tomatoes next to them, cut-side up, for the final 3 mins just to soften slightly. Remove and immediately transfer the peppers to a small bowl and cover with cling film. Leave for 5-10 mins until cool enough to handle. Peel off the pepper skins, chop the peppers and tip them back into the bowl to join any juices there. Chop the 100 Grams Cherry Tomatoes and stir into the 2 Large Red Peppers with the lime juice, chives, onion and chillies. Taste and add a grind of pepper if needed. Set aside. Can be made 1-2 days ahead and chilled.
    140 Grams Carrot, 2 Cloves Garlic, 1 Tbsp Tarragon, 1 Medium Egg, 2 Large Red Peppers, 100 Grams Cherry Tomatoes
  • Heat a griddle pan, or cook the burgers on the barbecue. Lay the cut sides of the buns on the griddle and cook until marked with the griddle bars. Brush each burger on one side with some of the 1.5 Tsp Rapeseed Oil Place on the hot griddle, oiled side down. Cook – don’t move them or they may stick – for 5 mins for medium, brush the unoiled side with the rest of the oil, then turn and cook for another 5 mins. (For well done, add an extra 1-2 mins to each side.)
    2 Tsp Chives, 1/4 Tsp Crushed Chillies
  • Remove and let the burgers rest for 2-3 mins. Drizzle a little of the pepper juices over the bottom of each bun to moisten, lay on some watercress sprigs, top with a burger, then a spoonful of the salsa, spooning over some more of the juices. Sandwich together with the tops of the buns.

Nutrition

Calories: 405kcalCarbohydrates: 37gProtein: 32gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.3gCholesterol: 103mgSodium: 449mgPotassium: 684mgFiber: 2gSugar: 3gVitamin A: 6413IUVitamin C: 22mgCalcium: 79mgIron: 4mg
Keyword Easy, High Protein
Tried this recipe?Let us know how it was!

Enjoying Our Healthy BBQ Burgers

Why not try some of our other post workout meals?

As you embark on your post-workout recovery journey, don’t miss the opportunity to explore some of our other post-workout meals. We’ve carefully curated a selection of nutritious and delicious options to help you refuel and replenish after your exercise sessions. From protein-packed quinoa bowls brimming with veggies to lean, grilled salmon fillets accompanied by nutrient-rich sides.

Our recipes in the Apex Member Hub are designed to optimise recovery and enhance your fitness progress. Whether you’re aiming for weight loss, muscle growth, or improved athletic performance, our post-workout meals are tailored to your specific needs. So, continue to diversify your post-exercise nutrition, and you’ll find that eating for recovery can be just as satisfying and beneficial as the workout itself.

Dietitian preparing foods for a healthy diet.

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