Skip to content
Bariatric Food Coach
Bariatric Resources and Community
Steph Wagner MS, RDN
May 18, 2020
Get the bariatric recipes and tips YOU need!
Jump to Recipe - Print Recipe That is the trick with these Sour Cream and Onion Burgers. They are an awesome bariatric friendly recipe because they are moist and flavorful helping you to not miss the bun or even the toppings! I ate my burger patty with grilled asparagus and that was it. I found it very satisfying without extra toppings, but you certainly could add some if you’d like!
Grilled burger patties inspired by ‘sour cream and onion’ flavors
A balance between great moisture without falling apart
The Greek Yogurt is a great addition for not only the ‘cream’ part of sour cream and onion, but also for the moisture of the meat. Post-ops patients often struggle with meat feeling too dry so having tricks for moisture is key. (Also, taking small bites. Some patients experience ALL meat feeling too dry when it was really tied back to bite sizes. I recommend a black bean sized bite, especially of meat.)
I fine tune the amount of grated parmesan cheese I use to keep the patty from being so sticky it would fall apart on the grill. The first time I made them, they barely stuck together. The next time I added the egg white and lowered the Greek yogurt for a better experience. Even though I have my measurements listed, I still use the eyeball method to see what the best texture is for your patties!
Here are other great burger recipes on Bariatric Food Coach:
Sour Cream and Onion Burgers
Course: Main Course, Main Dish
Cuisine: American, Grill
Prep Time: 10 minutes minutes
Cook Time: 15 minutes minutes
Servings: 4 patties
Calories: 259kcal
Author: Steph Wagner
Flavorful burger patties with onion soup mix and Greek yogurt. Great texture and aroma. Lean protein source for bariatric surgery patients.
Pin Recipe Print Recipe
Ingredients
- 1 lb ground beef 93% lean
- 2 tbsp plain Greek yogurt 0% fat
- 1/2 cup grated parmesan cheese reduced fat
- 1 egg white
- 1 package onion soup mix
- olive oil spray for grill grates
Instructions
Spray outdoor grill grates with olive oil spray. Heat grill to 375F.
In a large bowl combine all ingredients. Mix well until incorporated. If mixture feels sticky and wet, add more grated cheese as needed.
Form into 4 patties. They will be approximately 4 ounces prior to cooking and reduce to close to 3 ounces.
Place on grill and close lid. Cook for about 4-5 minutes and then flip. They may stick slightly, work slowly to keep their shape. Cook another 3-4 minutes and remove.
Serve plain or with toppings as desired such as tomatoes, pickles, mustard, etc.
Nutrition
Calories: 259kcal | Carbohydrates: 10g | Protein: 32g | Fat: 9g | Saturated Fat: 5g | Cholesterol: 82mg | Sodium: 1426mg | Potassium: 534mg | Fiber: 1g | Sugar: 1g | Vitamin A: 108IU | Vitamin C: 1mg | Calcium: 177mg | Iron: 3mg
Nutrition Facts
Sour Cream and Onion Burgers
Amount Per Serving
Calories 259Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 5g31%
Cholesterol 82mg27%
Sodium 1426mg62%
Potassium 534mg15%
Carbohydrates 10g3%
Fiber 1g4%
Sugar 1g1%
Protein 32g64%
Vitamin A 108IU2%
Vitamin C 1mg1%
Calcium 177mg18%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
These burgers are packed full of flavor and were a hit with everyone!Can these burgers be frozen?
@Linda yes I think burgers freeze very well! You could prep the burgers and layer them in ziploc and freeze. You would put them in the fridge the night before you want to grill them so they are at least partially thawed to grill, but I would not thaw them at room temperature. You can also grill them and then freeze. If you had the room, I would layer them on a baking sheet and freeze for about 30 minutes then wrap individually in plastic and place in a ziploc. Then you can grab one as you need it.
Hello. I made this recipe and it was fabulous. I didn’t want to make the four burgers and have to freeze the other burgers this time, so I made it into a meatloaf. It came out wonderful. My sister, who is a diabetic, loved the flavor. I’ve added this recipes to my “go to” recipes! Thanks, Stephanie!@joan.narodowiec Yay! Great idea making it a meatloaf! I’m so glad you both enjoyed it!
Can this sour cream and onion burger recipe be made into a meatloaf instead? I tried the other recipe, sour cream and onion potato chips meatloaf and it was more on the sour side?
That is a great question! I would think so – many of my meatloaf recipes have been similar to burger recipes. The texture might need to be adjusted – I would use grated parmesan cheese to achieve the meatloaf shape if needed.
I made this recipe with ground chicken instead of ground beef and it was delicious! My daughter had it with me, and she asked for the recipe to try it at home.
I’m so glad you enjoyed it! Great to know it’s good with ground chicken too!
These burgers were very flavorful without a lot of fuss! After my son ate there weren’t any left to freeze! I will be making them again, especially when grilling season hits.I’m so glad it was a win!
