Keto Recipes - Created Date : 2.12.2019
Low Carb Spinach Burger Recipe
I’ve mentioned before how much I like to play hide the spinach, and this recipe is another great example! This is a super simple low carb meal you can whip up quickly, and feel good about eating. Not only is it healthy, it’s also delicious!
As you can see, this beautiful hamburger steak is FULL of spinach:
Spinach ranks as one of the world’s healthiest vegetables. It’s also a great low carb source for both magnesium and potassium.
Spinach is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood.
There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis.
Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. –source
Low Carb Spinach Burger Recipe
Let me preface this recipe by stating the obvious: I rarely cook. You may have different preferences and want to test different alternatives, which is totally fine. ??
I also use frozen vegetables often, for two reasons: 1) I like vegetables year-round, even when they’re not in season, and 2) I can cook the amount I need, when I want it.
I find I have less waste that way, which results in grocery savings. Again, that’s just my preference.
For this recipe I used Pictsweet Frozen Chopped Spinach. I like this product because the ONLY ingredient is… Spinach. ?? It’s also a small flat package, which stows away nicely in my freezer – and also stacks well when I stock up on it.
1 pound 80/20 Ground Chuck
2/3 cup (packed) chopped spinach
1 large egg
Prepare spinach first. Drain liquid.
Mix spinach, ground chuck, egg & salt – blend well.
Patty into 3 large burgers & season to taste.
Cover. Cook on medium. Drain liquid & brown on both sides.
Prepare the spinach first. I followed the directions for the Pictsweet Frozen Chopped Spinach: run under warm water for one minute, then microwave for 7 minutes. I stirred it to make sure it was evenly cooked, and drained off the liquid.
I put the spinach in a Rubbermaid container knowing I would have some leftover for my omelet this morning, and let the dish cool. No sense dirtying up more than one bowl, right? ?? Once the dish cooled, I put in a pound of 80/20 Ground Chuck, 2/3 cup of the chopped spinach, then stirred up 1 Large Egg and poured in:
Note: I used a 1/3 measuring cup, packed the spinach tight and drained off the liquid. Given it’s “packed” it may be more than a 1/3 cup “serving”, but just barely – because I still came out with 3 full 1/3 cups (the package says there are 3 1/2 servings).
Draining the liquid off the spinach + the egg makes the hamburger meat a good consistency that won’t fall apart on you in the skillet.
I added salt to the mixture to blend it in and bring out the natural flavors of the meat & spinach. I didn’t measure the salt, but simply gave it a few shakes. ??
Mix it all together with your hands like you would a meatloaf. Mix the spinach and egg into the meat evenly. While your hands are still “icky”, go ahead and patty out your hamburger steaks and put them into a non-stick skillet. I made 3 large hamburger steaks, but you could easily make four out of this recipe.
Notice the hole in the middle? ?? That’s a great trick anytime you’re cooking hamburgers or hamburger steaks. After you patty out your burger, use your finger to make a hole in the middle. This keeps it from shrinking up on you, meaning you don’t have to “squish it back down” – so it turns out juicier (less dry). ??
Season To Taste
I mentioned adding salt to the mixture before cooking. Once they were pattied and in the skillet, I sprinkled them with: Mrs. Dash, Garlic Salt and regular salt.
I cooked mine on medium heat, and started by covering the skillet so they would cook through. I took the cover off, drained off all the liquid (spinach puts out a lot of liquid!), flipped them and browned them nicely on both sides. Once done, I laid them each on a plate covered with a paper towel to let them drain.
While they were cooking, I salted & seared sliced yellow squash in olive oil.
It made for a perfect low carb, balanced healthy meal of a meat and two vegetables…
They had a very nice texture, great flavor, and the spinach isn’t at all overpowering. You’ll hardly realize you’re eating spinach!
They turned out juicy (not dry), but a little more dense than your typical hamburger steak. Here’s a picture of the inside to give you an idea of the great texture, and just how much spinach it has in it (almost half meat, half spinach):
I made these burgers tonight. Came out pretty good. Next time I think I will try adding either onion flakes or real onions to the mixture. The trick with hole in the middle of patty works too. Thanks for the recipe.
HI Lynn. Did you add the spinach burger on MFP. I’m not getting the result on fitness pal as you have listed above instead carbs at 26 per mfp. Am I searching it incorrect. Please help this is my dinner for this evening. Thanks Vicky
The burgers look amazing. I eat bundless burgers regularly. I usually mix mine with 2 T of mayo, 1/4 C of almond meal and 1/2 tsp of salt to 1 lb of ground beef or turkey. Keeps all the juices in since mayo doesn’t melt when heated.
One question, are you sure you are to make an actual hole in the center of the patty or just a thump print?
All material provided on this site is intended for informational purposes only and should not be used to replace professional medical advice. Please consult your physician before starting any diet or exercise program.
The Best Healthy Fast Food Options
Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.
Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.
In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.
Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.
Sandwich with cheese and vegetables
One person can customize Subway sandwiches to choose healthy fillings.
Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.
Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.
A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.
Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.
Fast food and diabetes: Tips and options
Fast food and diabetes: Tips and options
Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.
2. Taco Bell
Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.
According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.
One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.
Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.
Vegetarian options are lower in fat than meat options.
Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.
Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.
For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.
McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.
Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.
5. Burger King
Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.
It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.
BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.
Baked potato with knife, sour cream and cheese filling on plate
Baked potatoes can be a healthy fast-food option.
Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.
The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.
Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.
With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes