Summer’s too short to make your own veggie burgers.
Of course, if you want to spend time in the kitchen when you could be lounging by the pool, sprucing up your garden, or relaxing on the porch with a glass of sangria and a good friend, be my guest.
But as I see it, we only get a few blissful months of long days, soaking sun, and warm weather. Hence the recipes I’ve posted lately—chocolate-cherry ice cream, blueberry bliss breakfast bowls, copycat Hidden Valley Ranch dressing—all take about 5 minutes to make.
Because I like to spend my summers doing, well, outdoorsy summer stuff.
The catch? Summer means grilling, and for me, grilling means veggie burgers.
Which I’m clearly not going to spend time making. 😉
However, as you’ve probably noticed, store-bought veggie burgers typically contain eggs and gluten. Worse, they tend to be loaded with fat. (I’m talking to you, decadently delicious Beast Burgers!)
Since I try to follow a lower-fat, whole-food, plant-based diet, I felt like I only really had one option: Engine 2 burgers. (Read about them below.) Now, while I love Engine 2 burgers, everyone needs to change things up now and again. So the gluten-free, low-fat, vegan veggie burger hunt was on!
My goal was to find veggie burgers that met all four of the following criteria:
- Vegan (free from animal products)
- Gluten free
- Low fat (<3 grams of fat per burger)
Honestly, I sort of felt like I was wandering around the woods looking for a unicorn—I mean, it’s hard enough to find a decent veggie burger, much less one that checks all the boxes above. And while I did have to venture outside of my usual grocery stores, I found some winners! I even taste-tested all three of them to make sure they were bun-worthy.
Speaking of buns, I have yet to find a low-fat, gluten-free, vegan burger bun at the store. So for these photos, I used Food for Life brand Gluten Free Multi Seed English Muffins, which is my “special occasion” bun substitute. With just 1 gram of fat and 4 grams of fiber per muffin, they’re definitely McDougall friendly. Since I can easily sit down and eat three in a row, though, (they’re really good), I usually wrap my burger in a corn tortilla or lettuce leaves instead.
So if anyone knows of a low-fat, gluten-free, vegan burger bun, please share in the comments! It would be so great to have a burger on a real bun that I don’t have to make.
In the meantime, I officially liberate you from the kitchen on cookout days. Go enjoy that summer!
3 Low-Fat, Gluten-Free & Vegan Burgers You Can Buy (Under 200 Calories!)
1. No Bull Sun-Dried Tomato & Spinach Burgers
Forget putting ketchup and mustard on these flavorful burgers! Bursting with savory sun-dried tomatoes, onions, and lentils, they’re loaded with flavor all on their own. (Although they would be amazing with basil and white bean dip or oil-free pesto.)
In fact, the family-run business that makes them is called Oh My Gosh Yum! LLC. (Seriously.) In my opinion, they’ve earned the name!
Anyhow, these gluten-free vegan burgers are handcrafted in small batches and are basically the kind of veggie burger I aspire to make at home. Only now I don’t have to. 🙂 They’re not yet available in every state yet, but in a pinch you can order them online.
- 160 calories
- 2.5 grams fat
- 7 grams fiber
- 9 grams protein
- 450 mg sodium (19% daily value)
Where to buy: Multiple groceries and markets in the U.S. (Find a store near you.)
2. Engine 2 Tuscan Kale and White Bean Burgers
This is my everyday, goes-with-everything burger. You can pair it with traditional condiments like mustard, ketchup, and pickles, or you can get wild and add grilled pineapple and avocado. Fresh lettuce, sprouts, and red onions are also nice!
Unlike pretty much every other brand of veggie burger on the market, Engine 2 Burgers (which come in other flavors like curried lentil and poblano black bean) are truly whole-food and plant based. They’re free from added oil, refined flour, and additives, and very low in sodium. Yet still healthy, moist, and tasty!
- 130 calories
- 1.5 grams fat
- 4 grams fiber
- 4 grams protein
- 15 mg sodium (0% daily value)
Where to buy: Whole Foods Market
3. Sol Cuisine Portobello Mushroom Burgers
I’m not exactly sure why, but these tasty burgers have a summery, crabcake flavor. Not only are they delicious, though; they’re packed with breast-healthy mushrooms and soy protein.
They’re also absurdly low in calories, so if you want, you can make yourself a (plant-based) Big Mac—and feel great about doing it!
- 90 calories
- 1.5 grams fat
- 3 grams fiber
- 8 grams protein
- 290 mg sodium (12% daily value)
Where to buy: Major supermarkets and natural food stores in the U.S. and Canada (Find a store near you.)
So there you have it: 3 low-fat, gluten-free, vegan veggie burgers you can buy at the grocery store.
- Do you know of a gluten-free vegan burger bun you can buy? If so, leave a comment and let me know. I’ll be your new best friend!!
- What’s your favorite store-bought veggie burger? (Gluten free or otherwise)
- If you make your own veggie burgers in the summer (egads), what’s your favorite recipe? Link your own recipe if you have one! 🙂