The barbeque season is here and what better than getting together with family, friends and colleagues for some fun barbeque sessions to enjoy the fresh air. Apart from being an excuse to catch up with loved ones, it also has many health implications, if done it in the right way. Not necessary that barbeque always means fat dripping sausages or high calorie burgers. Barbeque can be really healthy if the right ingredients are used like veggies, lean meats, salmons, potatoes etc. They can be cooked using the minimal amount of oil, which is a boon for adults to control their lipids levels and body fat percentage helping them in weight loss as well. It also fascinates kids, adding taste and visual appeal to boring food, making it a great way to get them to eat the veggies which otherwise they would dread to even taste.

Let us learn a few healthy burger and pizza recipes

1. Barbeque fish burger

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Ingredients:

– 150gm snapper fillets
– 1 lettuce leaf
– 4 cucumber slices
– 2 carrot slices
– 1 tbsp lemon tartar sauce
– 1 tbsp lemon juice
– ½ tsp pepper powder
– 2 tsp olive oil
– 1 multigrain burger bun

Method:

– Heat the barbeque grill at medium heat.
– Sprinkle on the fish fillet lemon juice and pepper seasoning and spray lightly with oil.
– Barbeque for 3-4 minutes on both the sides, turning carefully with a spatula.
– Cut the burger bun into half and heat both the halves on the grill for 1 minute.
– On the lower side of the bun, place the lettuce leaf and top it with fish, cucumber, carrot, and tartar sauce.
– Serve with lemon wedges on the side.

2. Chicken avocado burger

Ingredients

– 100gm chicken breast fillet
– 1 small clove of garlic, crushed
– 1 tbsp diced avocados
– 1 tbsp corn kernels, boiled and drained
– 1 tbsp diced red capsicum
– 1 tsp lemon juice
– few salad leaves
– salt to taste
– 1 tbsp low fat mayonnaise
– 1 wholewheat burger bun, split and toasted
– 1 tsp oil

Method:

– In a bowl mix oil, garlic and oregano together. Add chicken fillet, toss to coat, cover and refrigerate for 1 hour.
– In another bowl mix avocado, corn, capsicum, salt and lemon juice. Keep aside.
– Heat a non stick frying pan on medium heat, Cook chicken on both sides until it is proper cooked.
– Spread the base of the bun with mayonnaise, top with salad leaf, chicken breast, and avocado mixture. cover with the top bun and serve.

3. BBQ chickpea burger

Ingredients

– ¼ cup chickpeas, soaked overnight
– 3 tbsp cooked brown rice
– 1 small garlic clove, minced
– 2 tsp diced red pepper
– 2 tsp carrot, grated
– 1 tbsp onion, chopped
– 1 tbsp fresh parsley, chopped
– 2 tsp bbq sauce
– bread crumbs as needed
– 1 tsp sunflower seeds
– 1 tsp ground flaxseeds
– ¼ tsp red chilli flakes
– salt to taste
– 1 tsp oil
– Salad leaves
– 4 tomato slices
– 1 whole wheat burger bun

Method:

– Pressure cook the chickpeas till soft.
– In a bowl, mix the chickpeas and hot cooked rice. Use a potato masher to mash the 2 together.
– In this mixture add garlic, onion, carrot, red pepper, salt, chilli flakes, sunflower seeds, flaxseeds, parsley, BBQ sauce, breadcrumbs and mix well.
– Make a tight thick patty out of this mixture.
– Heat a non stick pan, spray oil and cook the patty on both the sides are golden brown.
– Place the bottom of the burger bun on a surface, top it with salad leaves, tomato slices and the patty. Cover it the top of the bun.
– Serve with ketchup or chilli sauce.

4. Quinoa and oats burger

Ingredients

– ¼ cup cooked quinoa
– 2 tbsp quick oats
– 1 tbsp onion, chopped
– 1 small garlic minced
– ¼ cup chopped mushrooms
– 2 tbsp chopped zucchini
– 2 tsp oil
– pinch of red chilli flakes
– salt and pepper to taste
– 2 tbsp beaten egg
– 1 tbsp low fat mayonnaise
– Salad leaves
– 1 multigrain burger bun
– 2 onion slices
– 2 tomato slices

Method:

– Pre heat the oven at 350F.
– In a non stick vessel, add oil, onion and garlic, mushrooms and zucchini, red chilli flakes and cook till veggies are soft.
– In a bowl add the beaten egg, oats, quinoa and veggie mixture ( drain the excess liquid).
– Shape it into a patty and bake it for 25 minutes.
– On the base of the burger bun, spread the mayo,place the salad leaves, patty and top it with onion and tomato slices and cover it with the top of the bun.
– Serve.

Also check out these Summerlicious veggie burger recipes

healthy-pizza-burger-recipesImage by Ashafsk

5. Chicken tomato pizza

Ingredients

– 1 medium size whole wheat pizza base
– 2 tsp olive oil
– 1 small garlic, minced
– salt to taste
– pepper to taste
– 2 tomato, sliced
– 50gm chicken breast pieces, diced
– 1 tbsp chopped cilantro
– 1 tbsp chopped jalapeno pepper
– ¼ cup low fat grated cottage cheese

Method:

– Pre heat the oven on 450F and coat the baking tray with little oil.
– In a small bowl combine oil, garlic, salt and pepper.
– In a non stick vessel, cook the chicken pieces till done.
– Place the pizza base on a surface, sprinkle the oil mixture.
– Now top it with tomato, chicken, cilantro, jalapeno and cottage cheese.
– Place the pizza on a baking tray and bake for 15- 20 minutes.
– Slice and Serve hot.

6. Mix veg pizza

Ingredients

– 1 whole wheat pizza base
– 1 cup mix veggies, chopped(red bell pepper, yellow bell pepper, capsicum, mushrooms, baby corn)
– salt to taste
– pepper to taste
– ¼ tsp red chilli powder
– ½ tsp oregano
– 1 tbsp pizza sauce
– 2 tbsp low fat mozzarella cheese, grated

Method:

– Pre heat oven at 450F and spread oil on the baking tray.
– Heat oil in a pan, add veggies, salt, herbs and cook for 5 minutes to keep the veggies slight crunchy.
– Now place the base on a surface, spread the pizza sauce and top it with cooked veggies and grated cheese.
– Place the pizza on the baking tray and bake for 15 minutes.
– Slice and Serve.

7. Spinach pizza

Ingredients

– 1 6”whole wheat pizza base
– 1 tbsp oil
– ½ onion, chopped
– 1 clove of garlic, minced
– 2 tsp garam masala
– ½ tsp turmeric powder
– ¼ tsp paprika
– salt and pepper to taste
– 1 bunch fresh spinach
– 2 tbsp fresh cilantro, chopped
– 2 spring onions, chopped
– ½ cup cherry tomatoes, halves
– 2 tbsp low fat mozzarella cheese

Method:

– Pre heat the oven at 425F and spread oil on the baking tray.
– Heat oil in a vessel, add onion and garlic and cook till golden and soft.
– Add garam masala, turmeric, paprika, salt and pepper. Add spinach and cook till soft.
– Let it cool and blend it in a food processor.
– Place the pizza base on a surface and spread the spinach mixture evenly.
– Sprinkle the cilantro and spring onions over it, and then add the tomato halves. Cover with the shredded cheese.
– Place the pizza on the baking tray and bake for 25 minutes.
– Slice and serve.

Loved these recipe suggestions? Grab a full meal plan right here!

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