A protein style burger, sometimes called a lettuce wrap burger, is a burger served without the bun and wrapped in lettuce leaves instead. This style of burger has become popular among people following low-carb, keto, paleo, or gluten-free diets. But is a protein style burger actually a healthier option than a regular burger with a bun? There are a few factors to consider when evaluating the nutritional value of protein style burgers.
What is a Protein Style Burger?
A protein style burger is made by placing the burger patties, cheese, and any other toppings between large lettuce leaves rather than a traditional bread bun. Romaine lettuce leaves are commonly used since they are sturdy enough to hold all the fillings. The lettuce wraps replace the bun as the carb-containing component of the burger.
This style of burger allows you to enjoy the flavors of a juicy burger while reducing the overall carb and calorie content by removing the starchy bun. It’s a simple way to make this popular fast food option better fit into low-carb and keto eating patterns.
Quick Answers:
– A protein style burger uses lettuce wraps instead of a bun to reduce carbs.
– Protein style burgers are lower in carbs than regular burgers with a bun.
– However, protein style burgers still contain fat and calories from meat and cheese.
– Protein style burgers can fit into low-carb, keto, paleo, and gluten-free eating patterns.
– They are not necessarily healthier overall than having a burger with a whole grain bun.
Nutrition Comparison of Buns vs. Lettuce
To determine if protein style burgers are healthier, we need to look at how the nutrition compares when you switch out the bun for lettuce. Here is a nutrition comparison of burger buns versus lettuce wrap (based on 1 serving):
Burger Bun Nutrition Facts
| Calories | 110 |
| Carbs | 20g |
| Fiber | 1g |
| Sugar | 3g |
| Fat | 1g |
| Protein | 3g |
Lettuce Wrap Nutrition Facts
| Calories | 5 |
| Carbs | 1g |
| Fiber | 0g |
| Sugar | 0g |
| Fat | 0g |
| Protein | 0g |
As you can see, replacing a burger bun with lettuce dramatically reduces the calories, carbs, and fiber. A plain burger bun contains about 110 calories and 20 grams of carbs, while lettuce has only 5 calories and 1 gram of carbs.
So in terms of the bread/wrap component alone, going protein style is a lot fewer carbs and calories. But keep in mind this is only looking at the bun/lettuce portion of the meal. The overall nutrition of the burger will also depend on what is used for the burger patties and toppings.
Protein, Fat, and Calories in a Protein Style Burger
While removing the bun reduces carbs and calories, a protein style burger still contains plenty of protein, fat, and calories from the burger patties and toppings like cheese and sauce.
Here is the nutrition breakdown for a typical protein style burger with the following ingredients (1 burger):
- 2 beef patties (4 oz. each)
- 2 slices cheddar cheese
- 2 lettuce wraps
- 1 tbsp special sauce
Nutrition Facts
| Calories | 610 |
| Fat | 43g |
| Saturated Fat | 18g |
| Carbs | 6g |
| Fiber | 1g |
| Sugar | 3g |
| Protein | 44g |
As you can see, while the carbs and calories are lower than a burger with a bun, the protein style version still contains over 600 calories and 40 grams of protein since the meat and cheese provide a good amount of fat and protein.
A 6-inch burger on a whole wheat bun would be around 440 calories with 18 grams of fat, so the protein style burger is still significantly higher in fat and calories overall.
Micronutrients in Lettuce vs. Bun
In addition to macronutrients like carbs, protein and fat, we also need to consider how micronutrients like vitamins and minerals compare between lettuce wraps and buns.
Micronutrients in 2 Slices Whole Wheat Bun
| Vitamin A | 0% DV |
| Vitamin C | 0% DV |
| Vitamin K | 0% DV |
| Folate | 6% DV |
| Calcium | 4% DV |
| Iron | 6% DV |
| Potassium | 76 mg |
Micronutrients in 2 Large Romaine Lettuce Leaves
| Vitamin A | 45% DV |
| Vitamin C | 4% DV |
| Vitamin K | 28% DV |
| Folate | 4% DV |
| Calcium | 2% DV |
| Iron | 2% DV |
| Potassium | 146 mg |
Romaine lettuce contains more vitamin A, vitamin K, and potassium than an equivalent serving of burger bun. The bun is slightly higher in folate and calcium.
So while lettuce is very low in calories, carbs, and protein, it provides more nutrients than the bun. However, keep in mind that 2 large lettuce leaves make up a much greater volume of food than 2 burger bun slices.
Is a Protein Style Burger Healthier?
Based on the nutritional comparison, here is a summary of whether protein style burgers are healthier:
Benefits
- Much lower in carbs and calories than burger with a bun
- Contains more vitamin A, vitamin K than burger bun
- Allows you to enjoy a burger while reducing carbs
- Can fit into low-carb, keto, gluten-free, or paleo diets
Downsides
- Still high in calories, fat, and saturated fat from meat and cheese
- Lower in fiber, folate, and calcium than burger with whole wheat bun
- Large volume of lettuce displaces nutrients from other vegetables
The Answer?
Protein style burgers can be a healthier option if you are trying to reduce carb intake. Replacing the bun with lettuce removes a good amount of carbs and calories, allowing it to fit better into low-carb and keto diets.
However, they are not necessarily a healthier choice overall. The lettuce wraps are low in nutrients compared to the amount of lettuce used. And the burgers are still high in saturated fat and sodium from processed meat and cheese.
For the healthiest approach, choose grass-fed beef patties, use just 1 slice of cheese, and load up on veggie toppings like tomatoes, onions, mushrooms, and avocado. Pair it with a side salad instead of fries. And limit yourself to just occasional intake rather than every week.
With some modifications, protein style burgers can be a relatively healthier fast food option. But they should still be consumed in moderation as part of an overall healthy diet. Going bun-less doesn’t automatically make the burger a nutritious choice.
Tips for Following a Protein Style Burger Diet
If you want to incorporate protein style burgers into your regular diet, here are some tips to follow:
1. Choose Lean Protein
Select the leanest cuts of meat possible. Options like sirloin, round, and loin cuts have less saturated fat than higher fat choices like ribeye or brisket. Ground turkey breast is also a great alternative.
2. Load Up On Veggies
Take advantage of the extra room from ditching the bun by packing more veggies on your burger. Options like tomatoes, onions, pickles, mushrooms, and avocado will boost fiber.
3. Use Low-Fat Cheese
The cheese provides a lot of extra fat and calories. Opt for just 1 slice of reduced-fat cheese to cut back on saturated fat.
4. Pick Healthy Fats
Rather than creamy sauces, pick healthy toppings like guacamole, hummus, or olive oil-based dressing. Mustard and hot sauce add lots of flavor without the calories.
5. Pair with a Salad
Skip the fries and pair your protein style burger with a nutritious salad for balancing nutrients. A spinach salad with veggies is a great complement.
6. Watch Portions
Stick to single patty burgers and reasonable portion sizes. Piling on multiple patties can send fat and calories soaring.
7. Balance with Other Meals
Don’t rely only on protein style burgers for all your meals. Balance them with plenty of whole, unprocessed foods the rest of the day.
Healthier Protein Style Burger Recipe
If you’ll be making protein style burgers at home, you can control the ingredients for a healthier version. Here is a recipe to try:
Ingredients
- 1 lb 93% lean ground turkey
- 1 tbsp olive oil
- 1/2 onion, sliced
- 3 cups sliced mushrooms
- 4 whole wheat burger buns
- 4 large romaine lettuce leaves
- 4 tomato slices
- 1 avocado, sliced
Instructions
- In a skillet over medium heat, cook ground turkey until no longer pink, 5-7 minutes. Remove from heat and set aside.
- In the same skillet, heat olive oil. Cook onion and mushrooms until softened, about 5 minutes.
- On each lettuce leaf, layer turkey patty, onion-mushroom mix, tomato slice, and avocado.
- Wrap lettuce around fillings and enjoy protein style burger!
Nutrition
This healthier homemade protein style burger provides:
- 328 calories
- 12g fat
- 3g saturated fat
- 17g carbs
- 4g fiber
- 33g protein
With lean ground turkey, lots of veggies, and avocado, you can make a more nutritious protein style burger at home. Use high quality ingredients and reasonable portion sizes for the healthiest results.
The Bottom Line
Protein style burgers can be a lower carb option if you are limiting bread and grains. But lettuce wraps don’t automatically make the burgers healthy, as they are still high in fat, calories, and sodium from meat and cheese.
For the best nutrition, choose lean protein, load up on fresh veggies, use just a slice of low-fat cheese, and balance with plenty of whole foods. Protein style burgers are not off limits, but should still be consumed in moderation as part of an overall healthy diet. Focus on quality ingredients and reasonable portions to get the benefits of going bun-less while limiting any downsides.
