“Most of the time a bun is made from white bread, which isn’t exactly delivering lots of nutrition to an already highly processed meal — so there’s lots of room for improvement,” says Karen Ansel, RDN, Syosset, New York–based author of Healing Superfoods for Anti-Aging. Here’s some perspective: A typical white hamburger bun has 26 grams (g) of carbohydrates — all refined — and just under 1 g of fiber, according to the U.S. Department of Agriculture (USDA). This mean that typical hamburger buns not only lack nutrition but are also a no-no if you’re on a low-carb diet. RELATED: What to Eat and Avoid on the Keto Diet That’s not to say that whole-wheat buns are unequivocally innocent. “Even whole-wheat buns aren’t always a win because they are frequently oversize, delivering the carbs and calories of several slices of bread, so portion size really matters,” adds Ansel. A whole-wheat hamburger bun has 23 g of carbohydrates and just over 3 g of fiber (so about 2 g more than the refined version), according to the USDA. Meanwhile, a small slice of whole-wheat bread has 10 g of carbohydrates and almost 1.5 g of fiber, the USDA also notes. Still, if you are going to go with bread, whole wheat remains the better call. “I encourage people to choose buns made from whole grains and even sprouted whole grains whenever possible to get more fiber and nutrients,” says Christy Brissette, RDN, Chicago-based president of 80 Twenty Nutrition. She adds that you’ll get B vitamins such as thiamin, riboflavin, niacin, and folate as well as minerals such as magnesium, iron, and selenium, which the USDA supports. RELATED: Here’s the Real Difference Between ‘Good’ and ‘Bad’ Carbs To keep those portions in check, you have hacks at your disposal, too. “If you’re looking to cut down on calories or carbs, you can always choose a thinner bun or do an ‘open-faced’ burger or dog, and eat half the bun,” suggests Brissette. If you’re not that into bread buns anyway, you’re in luck. Because of eating fads like going gluten-free, plant-based, or keto, there are plenty of naturally low-carb, plant-based bun alternatives at your disposal. If you are managing celiac disease, going without a bun isn’t an option; it’s a rule, so these ideas can also be helpful to you. RELATED: Is the Gluten-Free Option the Healthier Choice? “I love the idea of swapping in a plant-based faux bun,” says Ansel, explaining that it can add flavor but also “vitamins, minerals, and fiber, and cut calories at the same time.” Its low-carb profile can be particularly appealing for low-carb dieters, she adds. Plus, there are many reasons why eating more of a plant-based diet is a good thing. “Plants are packed with disease-fighting nutrients like vitamins, minerals, fiber, and phytonutrients,” says Ansel. An article published in May 2017 in the Journal of Geriatric Cardiology notes that eating a plant-based diet is linked with a healthier heart, weight, blood pressure, and blood sugar. Also, a study published in August 2019 in the Journal of the American Heart Association found that diets higher in plant foods (and lower in animal foods) was associated with a lower risk of heart disease and premature death from any cause. And a review published in October 2018 in the journal BMJ Open Diabetes Research & Care found that a plant-based diet helped people with type 2 diabetes keep the disease in check — by helping improve well-being, blood glucose levels, and weight. “Few of us consume enough plants, so anything you can do to squeeze more of them onto your plate is a win,” Ansel adds. In fact, according to the Centers for Disease Control and Prevention (CDC), only 1 in 10 adults gets enough fruit or vegetables. RELATED: 6 Expert Tips for Switching to a Plant-Based Diet Whatever your reason, here is a handful of delicious bun alternatives to up the health factor of your burger (several of which can help you keep your carbohydrate intake down, if that’s your goal).
1. Portobello Mushrooms
Also, the mushrooms come with a whole host of health perks. “I’m a big fan of mushrooms for their beta-glucans, compounds that are being researched for their role in preventing cancer,” says Brissette. Two portobello mushrooms (one for the top and one for the bottom of your burger) also contain over 2 g of fiber, 3.5 g of protein, only 6.5 g of carbohydrates, and 37 calories, according to the USDA. To make your portobello buns, keep it simple with some olive oil or zest the mushrooms up with your favorite spices. For the bold, try food blogger Olivia Ribas’s portobello guacamole burger. The Primavera Kitchen author from Toronto spices up her sandwich with some Dijon mustard, plenty of cilantro, and a hefty helping of guacamole. In total, the recipe delivers 5 g of filling fiber (almost 18 percent of your daily value, or DV) and 22 g of energizing protein (which is 44 percent of your DV). Bonus: A past report found that mushrooms have been linked to longer life spans. Win-win! RELATED: Will Drinking Mushroom Tea Make You Healthier?
2. Cauliflower Buns
“Like pizza, cauliflower is popping up in buns as well,” says Ansel. Just be mindful of what’s in the recipe. “While these are a good alternative if you’re watching carbs, they can contain a fair amount of cheese,” Ansel adds. “So depending on the recipe, they’re not automatically healthier.” For the perfect bun substitute, try this cheese-less “Everything Bagel” Topped Cauliflower Rolls recipe from Lexi Davidson, Boston-based founder of Lexi’s Clean Living. These bundles of “everything” joy are a great substitute for dinner rolls, bagels, and sandwich buns. The buns include only 57 calories and 5.1 g of carbs, plus a boost from 2.4 g of fiber (8.5 percent of your DV) and 3.6 g of protein. Per cup of cauliflower, you get nutrients including 51.6 milligrams (mg) of vitamin C for about 57 percent of the DV and 61 micrograms (mcg) of folate for 15 percent of the DV, notes the USDA. Vitamin C is crucial to your body’s healing process and helps form blood vessels and cartilage, while folate helps in the formation of red blood cells, per the Mayo Clinic. And because cauliflower is in the cruciferous family, it contains a special compound that may lower your odds of getting certain types of cancer. RELATED: Cauliflower, Plus 6 More Nonstarchy Veggies to Eat if You Have Type 2 Diabetes
3. Grilled Pineapple Buns
Dress your hamburger up with lettuce, cheese, and a pineapple bun, and you’re getting close to everyone’s favorite type of pizza to love or hate: Hawaiian. Pineapples also contain a number of health benefits, including aiding digestion and helping to lower inflammation. For example, a past study found that pineapple provides antioxidants like phenolics, flavonoids, and vitamin C. According to the Mayo Clinic, these antioxidants fight free radicals in your body, which are molecules that play a role in diseases. As the USDA notes, two slices of pineapple provide 80 mg of vitamin C, which is about 89 percent of the DV. RELATED: 5 Tricks for Getting Enough Fruit and Veggies
4. Sweet Potato Buns
Bonus: This orange spud may also aid weight loss because it contains fiber and protein (which are both beneficial for shedding pounds, according to Harvard and the Mayo Clinic). One small sweet potato, for example, has 13.5 g of carbohydrates and almost 2 g of fiber, or about 7 percent of the DV, according to the USDA. Try this sweet potato bun recipe from Bri McKoy, Hermosa Beach, California–based founder of Our Savory Life Ambitious Kitchen food blog, to test it out! The bun is paleo and gluten-free, too — what’s not to love? RELATED: The Top Health Benefits of Sweet Potatoes for People With Type 2 Diabetes
5. Eggplant Buns
Although you can get as creative as you want with seasoning, olive oil and salt are just about all you need to make this work. Alice Choi, writer and creator of Hip Foodie Mom from Malvern, Pennsylvania, has the perfect Grilled Eggplant Bun Burger recipe. Eggplant enthusiasts everywhere, try this one out! And good news when cooking: According to Harvard, the firmness of the eggplant holds up well when grilling. “Nutrition-wise, eggplant is a delicious way to sneak some added fiber into your burger,” says Ansel. A quarter of an eggplant has almost 3.5 grams of fiber, or about 13 percent of the DV, according to the USDA. RELATED: 10 Plant-Based Recipes You Can Make in 30 Minutes Max
6. Lettuce
Some people even prefer this method to using bread! No need to prep. Just wrap your burger in a fresh wedge and enjoy. It’s as easy as that. One serving of iceberg lettuce, which is just over a cup, has only 12.5 calories and 2.6 g carbohydrates, plus about 1 g of fiber, according to the USDA. While kale gets lots of the credit as a top leafy green, iceberg lettuce still delivers small but notable amounts of folate and potassium, the USDA also shows. Also know, if you’re feeling lazy, you can just go the easy “burger on lettuce” route. “My favorite bun swap isn’t a bun at all; it’s a big pile of greens,” says Ansel. “I’m a huge fan of turkey or chicken burgers served over salad — I love the crunchy texture, and all those greens are way more filling than a bun.” RELATED: 10 Veggie-Loving Instagrammers to Inspire Your Plant-Based Eating Goals
7. Zucchini Buns
Not only does zucchini taste delicious as a bun, but it comes with big health bonuses, too. “Zucchini contains carotenoids lutein and zeaxanthin, which support healthy eyesight and skin, perhaps even slowing signs of aging,” says Brissette. Plus, you’re getting a super-low-carb faux bun: Two slices contain less than 1 g carbs total, according to the USDA. You’re also banking less than 4 calories in the two slices, plus small amounts of potassium, vitamin C, and folate for the win! Time to serve yourself up a burger today — traditional bun optional. Additional reporting by Jamie Putman.
