Questions about veggie burgers and the 21 Day Fix come up all the time. “Is this approved?” accompanied by a picture.
Our message every time is to quote what the food list says about veggie burgers and the 21 Day Fix. “veggie burger, 1 medium patty: with more than 16 g of protein and less than 15 g carbs”.
There are a bunch of them out there that do not even come close to those numbers. Many are full of artificial ingredients/sweeteners.
I have researched and have come up with a list of veggie burgers approved for the 21 Day Fix. ***AT THE TIME I WROTE THIS POST, all of this information was correct. Check all your labels for yourself!***
I am going to mention sodium because the numbers in these kinds of products can be a little high. Learning a little about those numbers can help you make the best choice for your goals too. I have a post all about sodium and its numbers that will help. As long as I am aware that the sodium is a little high, I can compensate for it with the rest of my meal!!
There are a few different plant bases used to make veggie burgers. Pea protein, wheat protein, and soy protein are the most common ones.
ALL of this information is for 1 serving of our protein container. 1 patty= 1 Red container.
***** There are some brands out there that have extra ingredients like added fats and added sugars. BEWARE of high numbers in those categories. An example: Beyond Burgers are full of extra fat and need to count 3 tsp. of oil with the 1R”*****
Pea protein-based veggie burgers and the 21 Day Fix
Dr. Praeger’s All American Veggie Burger
Per 4 oz patty (113 g): 240 calories, 2 g fat (0 g saturated fat), 460 mg sodium. 7 g carbs (4 g fiber, 0 g sugar), 28 g protein
Hydrated Pea Protein (Water, Pea Protein), Avocado Oil, Onions, Sweet Potato Puree, Butternut Squash Puree. Carrot Puree, Natural Flavors, Methyl Cellulose, Fruit Juice Color, Oat Fiber, Potato Starch, Roasted Garlic, Sea Salt.
Dr. Praeger’s Perfect Burger
4 oz (113 g): 230 calories, 13g fat (2 g saturated fat), 380 mg sodium. 8 g carbs (4 g fiber, 0 g sugar), 20g protein
Hydrated Pea Protein Blend (Water, Pea Protein), Sunflower Oil, Beets, Natural Flavors, Sweet Potato Puree. Butternut Squash Puree, Carrot Puree, Methyl Cellulose, Oat Fiber, Fruit And Vegetable Juice (For Color), Sea Salt, Onion Powder.
Wheat-based veggie burgers
Field Roast Hand-Formed Burgers
Per 3.25 oz patty (92 g): 290 calories, 16 g fat (5 g saturated fat), 440 mg sodium. 10 g carbs (3 g fiber, 2 g sugar), 25 g protein
Vital wheat gluten, filtered water, organic expeller pressed palm fruit oil, barley, garlic, expeller pressed safflower oil, onions, tomato paste, celery, carrots, naturally flavored yeast extract, onion powder. Mushrooms, barley malt, sea salt, spices, carrageenan (Irish moss sea vegetable extract), celery seed, balsamic vinegar, black pepper, shiitake mushrooms, porcini mushroom powder and yellow pea flour.
MorningStar Farms Grillers Prime
Per 2.5 oz patty (71 g): 150 calories, 8 g fat (1 g saturated fat), 400 mg sodium. 6 g carbs (3 g fiber, 0 g sugar), 16 g protein
Water, wheat gluten, vegetable oil (corn, canola, and/or sunflower oil), soy protein isolate, soy flour, egg whites. Contains 2% or less of natural flavor, cornstarch, methylcellulose, cooked onion and carrot juice concentrate, salt, whey, garlic powder, spice, onion powder, tomato paste (tomatoes), xanthan gum.
Upton’s Naturals Classic Burger
Per 3.2 oz patty (91 g): 168 calories, 5 g fat (0 g saturated fat), 365 mg sodium. 9 g carbs (2 g fiber, 1 g sugar), 22 g protein
Water, vital wheat gluten, eggplant, tofu (water, soybeans, calcium sulfate), canola oil, whole wheat flour, soy sauce (water, wheat, soybeans, salt), nutritional yeast, sugar, apple cider vinegar, onion. Garlic, sea salt, natural hickory smoke concentrate, black pepper, oregano, paprika, parsley, marjoram.
Contains: Wheat, Soy.
Soy/Tofu based veggie burger
Hodo Tofu Veggie Burger
Per 4 oz patty (113 g): 190 calories, 8 g fat (0.5 g saturated fat), 390 mg sodium. 11 g carbs (8 g fiber, 1 g sugar), 19 g protein
Hodo Organic Tofu* (Water, Organic Soybeans, Calcium Sulfate), Carrots*, Cabbage*, Onions*. Soybean Oil*, Sea Salt, Dried Shiitake Mushroom*, Garlic Powder*, White Pepper*.
How can you top a veggie burger on the 21 Day Fix?
You can top a burger with anything that is on the food lists!! Over at Confessions of a Fit Foodie, Nancylynn has an amazing Turkey Burger recipe that uses goat cheese and a citrus maple dijon sauce that is divine that would be perfect on a veggie burger!!
Or you could pick on of the toppings I mention in this post about 1o ways to Top a Burger!! Mushroom Swiss is one of my favorites!!