A Hashimoto’s-Friendly Burger Hack

Living with Hashimoto’s, I’ve found that avoiding gluten and cutting back on simple carbs makes a huge difference in how I feel—better energy, less inflammation, and fewer ups and downs. But that doesn’t mean missing out on meals I love!

Hashimoto’s is an autoimmune condition where the immune system mistakenly attacks the thyroid. Managing it often requires dietary adjustments, as gluten and processed carbs can contribute to inflammation and immune system flare-ups. Swapping out traditional buns for crisp iceberg lettuce is one easy, delicious way to stay on track without feeling deprived.

Enter my favourite burger swap—using crisp iceberg lettuce as the “bun.” It keeps things fresh, light, and still absolutely delicious. The best part? The rest of the family can have theirs with regular buns, so there’s no need to cook multiple meals. Win-win!

If you’re looking for an easy, family-friendly way to enjoy burgers while keeping it gluten-free, this is it.

Step 1: Prepare Your Ingredients

Before you start cooking, get all your toppings prepped. Fresh ingredients make all the difference! Here’s what you’ll need:

• Grass-fed beef patty (or ground beef if making from scratch)

• 1 head iceberg lettuce (The bigger the leaf the better)

• Extra virgin olive oil/butter/ghee/coconut oil

• You can choose as little or as many of the following:

• Tomato

• Pickles

• Caramelised Onion (to caramelise, cook one onion on low heat with 1 Tbs butter for approx. 15 minutes - worth the step)

• Beetroot

• Mingle tomato sauce

• Undivided Co Mayo

• Pineapple

• To make a ‘burger sauce,’ I like mixing the Mingle Tomato Sauce with Undivided Co Mayo - YUM

Step 2: Make the Perfect Lettuce “Bun”

The secret to a great lettuce bun is choosing the right leaves. Start by cutting a head of iceberg lettuce into quarters. Remove the tough stem from each wedge and discard the thick inner layers, keeping only the large, sturdy outer leaves. These will be your burger “buns.”

Step 3: Cook Your Burgers

Fire up your grill to medium-high heat or warm a large skillet over the same heat setting. If using a skillet, melt 1 tablespoon of cooking fat of choice until it shimmers. Place your burger patties onto the hot surface and cook for 3-4 minutes per side, or until they reach your desired level of doneness. If needed, cook in batches to ensure each burger gets a nice, even sear.

Step 4: Assemble Your Burger

Now for the fun part—putting it all together! Start with one half of your lettuce wedge as the base. Layer on a slice of tomato and a few pickles. Place your juicy burger patty on top, then spread a generous amount of sauce over it. Add some onion slices and along with any other fillings you desire. If you're a sauce lover, drizzle on a little extra. Finally, cap it off with the other half of your lettuce wedge.

Step 5: Dig In!

Pick up your lettuce-wrapped burger with both hands and take a big, satisfying bite. It’s crisp, juicy, and bursting with flavour—everything you love about a classic burger, minus the heavy bun. Plus, it's a great way to keep things light while still indulging in a hearty meal.

So next time you're craving a burger, ditch the bun and give this lettuce-wrapped version a try. You won’t miss the bread one bit!

If you try this I would love to hear your thoughts. Feel free to reach out :)