Steph Wagner’s Grilled Sour Cream and Onion Burgers

May 24, 2024

Grilled burger patties inspired by ‘sour cream and onion’ flavors. A balance between great moisture without falling apart.

That is the trick with these Sour Cream and Onion Burgers. They are an awesome bariatric friendly recipe because they are moist and flavorful helping you to not miss the bun or even the toppings!

I ate my burger patty with grilled asparagus and that was it. I found it very satisfying without extra toppings, but you certainly could add some if you’d like!

The Greek Yogurt is a great addition for not only the ‘cream’ part of sour cream and onion, but also for the moisture of the meat. Post-ops patients often struggle with meat feeling too dry so having tricks for moisture is key. (Also, taking small bites. Some patients experience ALL meat feeling too dry when it was really tied back to bite sizes. I recommend a black bean sized bite, especially of meat.)

Recipe bySteph Wagner (Bariatric Food Coach)
Servings: 4 patties
Prep Time: 10 mins; Cook Time: 15 mins; Total Time: 25 mins


  • 1 lb ground beef 93% lean
  • 2 tbsp plain Greek yogurt 0% fat
  • 1/2 cup grated parmesan cheese reduced fat
  • 1 egg white
  • 1 package onion soup mix
  • olive oil spray for grill grates


  1. Spray outdoor grill grates with olive oil spray. Heat grill to 375F.
  2. In a large bowl combine all ingredients. Mix well until incorporated. If mixture feels sticky and wet, add more grated cheese as needed.
  3. Form into 4 patties. They will be approximately 4 ounces prior to cooking and reduce to close to 3 ounces.
  4. Place on grill and close lid. Cook for about 4-5 minutes and then flip. They may stick slightly, work slowly to keep their shape. Cook another 3-4 minutes and remove.
  5. Serve plain or with toppings as desired such as tomatoes, pickles, mustard, etc.

Nutritional Info

Calories 259; Carbohydrates 10 grams; Fat 9 grams; Protein 32 grams

Check out more from Steph of Bariatric Food Coach on ObesityHelp!

Grilled Sour Cream and Onion Burgers


Steph Wagner MS, RDN has worked as a dietitian and food coach to bariatric patients since 2009. She is the co-founder with her husband Kevin, a web developer. Together they've built an extensive, user-friendly website and community for post-op patients. Steph also has a published cookbook “Best Fork Forward: Everyday Dinners After Weight-Loss Surgery.” Read more articles by Steph!
Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.