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Perfectly Portobello Burger Buns

 

Yearning to enjoy some summer grilling, but looking to keep an eye on your total carbohydrate consumption? I hear you – and I’m here to help!

The reality is we quite often get more than enough carbs from tasty beverages and delicious sides (think ciders, sangria, chips & crackers – hopefully whole grain, and fresh fruit). These delicious yet high carbohydrate foods & drinks are in abundance at cook-out type events and are quite often enjoyed socially (and this social connection is absolutely part of health & happy life).

With that said, when it comes to the entrée, many of us are looking to keep protein & fibre top of mind. Ensuring ample protein and fibre make an appearance at grill-centric gathering will help you keep your overall calorie consumption in check while meeting our nutritional needs and satisfying our appetite.

And to sandwich your high protein filling with a fantastically delicious low-carb option, I encourage you to give Portobello mushroom burger buns a go. This particular “bun” recipe was designed to serve two, with date night healthy grilling in mind – but the quantity you plan to make can be easily adjusted using the serving size text box below.

But do take caution: this is not a first date burger! I recommend enjoying this burger with a close friends or significant other you are quite comfortable with – that’s able to laugh at getting a little messy at the dinner table.

Highlights of making this recipe:

  • Featuring many easy to locate ingredients, all you have to focus on is the quick assembly to make your grilling experience golden.
  • With only 3 ingredients and half a dozen food prep steps, making these Portobello burger bun is almost as easy as putting a burger on the grill – and significantly more delicious to enjoy, at least in our opinion.
  • Naturally wheat and gluten free, these Portobello buns are a refreshing (and significantly more nutritious) change from some of the gluten free bread products we’ve tried.

 

Happy grilling friends!

Macros per Whole “Bun” (2 Oiled Portobellos & Lettuce)

Calories: 89
Protein: 5 g
Fat: 4 g
Carbohydrates: 7 g
Sugar: 5 g
Fibre: 2 g

 

Print Recipe
Portobello Burger Buns
Coconut
Prep Time ~10 minutes
Cook Time ~16 minutes
Servings
people
Ingredients
Prep Time ~10 minutes
Cook Time ~16 minutes
Servings
people
Ingredients
Coconut
Instructions
  1. Thoroughly wash mushrooms. Using a chef’s knife, cut off any long stems so the mushroom is approximately even height on the under-side.
  2. Place mushroom between two tea towels and put a heavy object that covers the mushrooms on top (such as a thick wooden cutting board) to help squeeze out excess water.
  3. Meanwhile, tear off 4 large (approximately Portobello sized) lettuce pieces. Rinse well before setting aside on a third tea towel to dry.
  4. Once dried, lightly coat both sides of each mushroom with oil to prevent sticking to the grill.
When Ready to Grill*
  1. Cook mushrooms on the grill (if there’s room) or in the oven at 400 Degrees Fahrenheit (or on the stove-top on medium heat using a lid) for ~8 minutes per side (or until desired doneness is achieved).
Burger Assembly
  1. Put two lettuce leaves on plate first, followed by the mushroom “bun” (This is to discourage mushroom juice drippings escaping in large amounts and to make the “bun” cool enough to pick up). Add your grilled protein of choice**, top with desired condiments, and top with mushroom top and 2 more lettuce leaves.
Recipe Notes

*Put the mushroom “buns” on the grill/ stove or in a pre-heated oven ~6 minutes before your burger protein choice is done cooking.

**I recommend using chicken, turkey, or tofu-based patties (or our Fava Bean Burgers) for the best flavour outcome with this plant based bun.

 

Virginia Clough

Virginia Clough, RD

As a dietitian, I love all things food - be it cooking (experimenting with flavours to create new recipes and altering classic recipes to improve their nutritional profile), reading nutrition related articles or enjoying nutritious and delicious foods. I hope that you enjoy your visit, and find some helpful tips worth sharing!