Private Coaching with Lauren Shepherd

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Burger on FLEEK!

Posted on 29 November, 2016 at 18:10

Okay, okay, I'll admit it - I don't actually know what FLEEK means, but it sounds great - and dang that burger LOOKS great! 

Well, here's the thing - sometimes no matter how awesome and clean you eat, and how consistent you are with your workouts, and how passionate you are about living a healthy lifestyle, sometimes... you just want a burger! And yesterday I really really wanted one!!! I'd also been seeing a lot of recipes on Pinterest, and Facebook for cauliflower alternatives to carbs, like cauliflower garlic bread, and cauliflower pizza bases... but I'm not going to lie - I was dubious... let's be honest, can cauliflower really live up to the naughtiness of pizza dough?! I'm just not sure...


So I'm going to share with you my adventure getting from raw ingredients to a delicious burger that only counted as veggies and carbs, with a touch of healthy fats in my nutrition plan! That's right! A burger and bun with practically no carbs!!! INSANE!!! This recipe came from a post I saw on Pinterest that I followed to

The first thing I did was gather together all of my ingredients:

3 cups finely riced raw cauliflower florets 

2 large eggs

1/2 cup shredded parmesan cheese

2 tbsp almond flour

2 tbsp coconut flour

1/2 tsp baking powder

1/2 tsp dry Italian seasoning herb blend

REWIND! The first thing I did was GOOGLE how to "rice" my cauliflower!!!! Turns out there are a few ways to do this - you can be low tech and use your cheese grater... though I hear this is incredibly messy, and I wouldn't be surprised in the least by that! OR you can be high tech like me and shove it in a blender! Remember to chop your cauliflower into florets first to make the chopping easier. Put them in your blender, add a couple cups of water, and set the blender to pulse mode, then chop chop chop away!

You're probably wondering what the water is for?! Well just like any good piece of machinery, we need some lubrication - I learned this tip from a coaching friend of mine, Rachel, and so the water helps things keep moving. Without the water, the cauliflower will just clog everything up, and you'll be burning rubber on youer blender with nothing getting chopped. Then you want to pour the riced cauliflower through a seive over the sink to drain the water. 

Don't forget to start preheating your oven to 400F.

The I put ALL those lovely ingredients into a nice big mixing bowl and it looked like this:

And then I mixed them all up until combined - the mixture will be wet, but it shouldn't be liquid!

Next I grabbed my 1/2 cup measure, my large cookie cutter, and lined a baking sheet with parchment paper! Loosely scoop up a half cup of the mixture, and dump it inside the cookie cutter you've placed on your parchment lined baking sheet. Now comes the fun part! Using your fingertips or knuckles squish the mixture to the edges and make it flat like a pattie. I love getting my fingers into my cooking - nothing like getting down and dirty with your recipe!!!

BONUS - the recipe said I'd only get 5 patties out of this recipe... so maybe I didn't do it right or they weren't as thick as they could be, but I made 6 which means 3 full top and bottom bun sets! Delicious!!! Remember to push down and compact the patties tightly, you don't want them getting out of shape, thought I will say they're pretty sturdy! If you want you can add sesame seeds to the tops of them before you bake them!

Then INTO the oven they go!!! The recipe calls for them to bake at 400 for about 20-25 minutes, until golden brown. Personally I found that I needed to leave them in an extra 5-7 minutes. That could totally be down to my oven, or my interpretation of golden brown! Because as I realized after - the bottoms were much more golden brown than the top! So I flipped them over when I served it so that the colour looked AWESOME! 

You should totally let them cool a few minutes before trying to assemble your burger! While your buns are cooking you have plenty of time to clean up, and to slice up some fixings! 


Well, it's certainly NOT a bun by any conventional means - and it's definitely super messy! You may want to tackle your burger with a knife and fork if you don't like sticky fingers... but personally I say the one with the messiest hands and face had the most fun - so I tackled my burger FACE FIRST! If you're on a Beachbody program like I am, using portion containers, the best part of this meal was that between my two cauliflower bun halves, my large all beef GF patty, my fixings and coleslaw my tally of containers came to : 2 red, 2 green, 1/2 blue, 1 tsp. I know there are small amounts of flour in the buns that act as a binding agent, but overall in the grand scheme of everything - there isn't enough in each bun half to be counted, and since the flour is coming from things that could be considered a healthy fat, I upped the count of that! Pretty awesome huh!!!

SO like the photo at the top says, it LOOKS like a cheat meal, and it TASTES like a cheat meal - but you're treating yourself, both because you're feeling like you're being naughty and satisfying the burger craving, but also treating your body to a completely HEALTHY meal! 

Categories: Gluten Free Recipes, Fitness & Health

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