I like big buns and I cannot lie! Digging into a juicy burger without a bun is like trying to enjoy scrumptious salsa without the chips—no thanks. Here’s a fun spin: Next barbecue or get-together, give these nutrient-packed alternatives a whirl. Each provides yummy flavor and health perks in addition to being lower in calories and carbs. It’s a BUN-nanza!

Buns with Benefits

I like big buns and I cannot lie! Digging into a juicy burger without a bun is like trying to enjoy scrumptious salsa without the chips—no thanks. Here’s a fun spin: Next barbecue or get-together, give these nutrient-packed alternatives a whirl. Each provides yummy flavor and health perks in addition to being lower in calories and carbs. It’s a BUN-anza.

Buns with Benefits: Swap in a ‘shroom

Swap in a ‘shroom

Mushroom can easily be the porta-bell-o of your barbecue. Portobello caps provide the perfect shape, along with potassium, niacin (an important B vitamin) and fiber. I love the sturdy, meaty texture, which holds up really well bite after juicy bite. Just mist the caps with olive oil spray and sprinkle on some salt, pepper and garlic. Then, roast in the oven or grill ‘em outside until they’re soft and irresistible. Finally, place your burgers (plus fixin’s) on top and dig in.

Buns with Benefits: Go (leafy) green

Go (leafy) green

It’s a simple truth: Iceberg lettuce isn’t a leading leaf in the produce section. While it may have been bumped from your bowl to make room for its more nutrient-packed cousins (mesculun greens, spinach and kale), its leaves make a great bun. An iceberg wrap can be easily held and helps keep burger toppings neat and tidy. Place a patty in the center of a large leaf, add preferred toppings and carefully pull its edges over the top. And contrary to popular belief, iceberg does still deliver some healthy goodness (including thiamin, vitamin B6, Iron, fiber, potassium and antioxidants). Plus, it boasts a high-water content, so you get some hydration along with the delish burger.

Buns with Benefits: Fall tortill-y in love

Fall tortill-y in love

Tortillas aren’t just for Mexican fare. In fact, tacos are saying ‘every now and then I fall apart’ but tortilla wraps have you covered! Depending on the type you choose, you’ll typically score fiber and nutrients, and with countless variations in the market, there’s sure to be one that fits your eating style. Check out one of these tasty options:

• Angelic Bakehouse Wraps (various flavors; whole grain: 110 calories per tortilla, 4 g fiber, 20 g carbs)
• La Tortilla Factory Low Carb Whole Wheat (50 calories per tortilla, 8 g fiber, 11 g carbs)
• Maria & Ricardo’s Whole Wheat Plus (45 calories per tortilla, 6 g fiber, 4 g carbs)
• La Banderita Carb Counter (50 calories per tortilla, 11 g fiber, 16 g carbs)
• Cauliflower Tortillas (60 calories per tortilla, 1.5 g fiber, 13 g carbs)
• Potapas Sweet Potato or Veggie Medley Tortillas (55 calories per tortilla, 1.5 g fiber, 10-12 g carbs)
• Egglife Egg White Wrap (15 calories per tortilla, 0 g fiber, 0 g carbs)
• Folio Cheese Wraps (150-180 calories per tortilla depending on variety, 0 g fiber, 1 g carbs)

Check out these smart barbecue swaps.

Buns with Benefits: Get sweet on sweet potatoes

Get sweet on sweet potatoes

I yam hungry for sweet potato buns that are highly nutritious…and hope you will be, too. Sweet potatoes are rich in fiber, vitamins A and C, and antioxidants too. Vitamins A and C are great for eye health. Fiber promotes gut health. And fiber- and antioxidant-rich diets have been linked to decreased risk of colon cancer. Check out this sausage in sweet potato bun recipe.

Buns with Benefits: Ring my bell pepper

Ring my bell pepper

Hold your giant ‘80s cell phone, Zack Morris—your burger is about to be saved by the bell 😉. Bell peppers provide about 200 percent of your daily vitamin C needs (females 19 and older need 75 mg per day, while men need 90 mg).  Vitamin C helps promote optimal immune function along with eye and skin health. Not to mention, its shape makes it the perfect vehicle for burgers or hot dogs. Simply wash and remove stem, cut in half and discard seeds. Here’s a pro tip: Opt for red, orange, or yellow bell peppers if you prefer a sweeter taste.

 

Buns with benefits: Get egg-cited about eggplant

Get egg-cited about eggplant

Most people enjoy their eggplant breaded, fried, smothered in melty cheese and doused in sauce. No doubt, that’s delish, but there’s another tasty way to use this notable nightshade: as eggplant hamburger buns. Its high water-and-nutrient content, (and low calorie count) make it perfect for summer. To prepare eggplant buns, cut into thick slices and season with a sprinkle of salt and pepper (and any other preferred spices). Coat a pan with nonstick oil spray and sauté about 2 minutes on each side (don’t overcook or they’ll become too soft and mushy). Let ‘em cool and pile on the tasty loot.