Cooking with Karina: No Buns, No Problems

Sweet Buns Burger (Photo: Karina Arnold) 

Karina Arnold is a rising junior at the University of Oklahoma who’s passionate about healthy cooking. She provides creative, healthy recipes and tips on clean eating.

If you haven’t already noticed, the July summer heat is in full force. Grill masters feel the sun’s blazing rays as they keep a keen eye on their patties. Hot flames curl around the grill and slowly cook lunch. Grillers don sweat-stained baseball hats and SPF-smudged sunglasses while flipping burgers and toasting buns. Inside lays an array of toppings, from sauerkraut to sauces, amongst them, hungry bellies.

Those with dietary restrictions or pursuing low-carb diets face a conundrum: what do I wrap my patty in? It is hard to double-fist a juicy burger when there is no bun to prevent slippage… or is there?

No buns, no problem; it's time for a counter-reformation to the big bun culture. Wrap your patty in lettuce, which is a popular burger topping and now, bun alternative. Exchanging a dark leafy green like lettuce, collard greens or a bushel of kale for a starchy bun adds more iron and magnesium to your diet. Adding more of these vitamins promotes healthy and strong hair, skin and nails, while enhancing heart health and brain function.

Life hack: Many restaurants are more than happy to replace your burger buns with lettuce wraps. You can request a bun exchange at burger joints such as In and Out, Smash Burger and Fuddruckers. 

After seeing @zestmylemon’s Instagram post of these Scrambled Lettuce Cups, I love using lettuce as a bun alternative. You can also use the cups as a tortilla substitute for taco meat. I also add my tuna salad from the Tuna Toast recipe.

Tip: Use thicker dressings like avocado or hummus to slather on your sandwich. Sauces drippy in consistency can leak out and make the wrap soggy. 

Add a crunch to your lunch with bell pepper buns. Cut your bell peppers in wide, thick slices so they can support your patty. As mentioned in my Farmer’s Market Haul article, bell peppers are great antioxidants full of vitamin C. 

If you love the taste of sweet potato fries, try this Sweet Buns Burger. I suggest slightly under-baking your sweet potato to prevent “soggy buns,” resulting in an unsupportive potato for your patty.

Spice up your next grill out or save a trip to the grocery with these bun alternatives. Also, be sure to thank your grill masters for the heat they endure out of the kitchen. Do you have any creative bun alternatives? What toppings do you put on your patty? Comment below!