Grass-Fed Beef and Feta Burgers

As seen on Tanya Zuckerbrot’s segment on The Doctors (original air date 11/06/2018), this Greek burger is the perfect example of how adding fiber to your meal can be simple, delicious, way to make big caloric difference. Pair this burger with tzatziki sauce and a whole wheat bun and your looking at a meal with 5 times more fiber than your average cheeseburger (beef patty, with cheddar on a bun, lettuce, tomato and all)–for 100 less calories, too! Chew on that difference a little bit, burgers are back on the menu!

INGREDIENTS (serves 4):

  • 1/2 cup fine wheat bran
  • ¼ cup water
  • 2 egg whites
  • Nonstick cooking spray
  • 1 cup chopped frozen spinach, thawed
  • 1/2 medium onion, diced 
  • 1 lb 97% lean grass-fed ground beef
  • ½ cup fat-free crumbled feta cheese
  • ½ tsp garlic powder
  • 1 Tbsp dried oregano
  • 1/2 tsp salt
  • ¼ tsp pepper

    1. In a bowl, mix the wheat bran, water and egg whites, to allow fiber to soften. Set aside
    2. Coat a pan with nonstick cooking spray and place over medium heat. Add thawed spinach and onion and sauté until translucent. Remove from heat and set aside.
    3. Place the beef in a large bowl and add the now softened wheat bran and egg mixture, feta, and seasonings, mixing to combine. Fold in the sautéed vegetables and mix well.
    4. Form mixture into 4 patties (about 4-inch each).
    5. Heat a grill or a grill pan and cook burgers until desired wellness (approximately 5 minutes per side).
    6. Serve as desired. Suggested serving: with F-Factor Tzatziki Sauce and whole wheat bun with lettuce and tomato

    Serves 4, 1 burger per serving

    • FOR JOURNALING ON THE F-FACTOR DIET: 4g carbohydrate, 6g fiber – This is a Step 1 Approved Recipe
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 201 calories, 34g protein, 10g carb,6g fiber, 4g net carb, 2g sugar, 4g fat, 2g sat fat, 646mg sodium

    To watch a clip of Tanya on The Doctors, click here. To check out other F-Factor recipes from the show, click here.