Labor Day BBQ: BLT Burger + Sweet Potato Fries

What’s better than a backyard BBQ during a holiday weekend?! How about a backyard BBQ that won’t break the diet? Sounds perfect to me! And if there’s one BBQ meal that us Powells crave often, it’s one that includes a juicy burger and fries. It’s no wonder that while developing recipes for our book, Extreme Transformation, a delish and clean-er burger was a must-have! Through some trial and error—and A LOT of taste testing (lucky Chris!)—we’ve finally found a healthy, satisfying burger…that actually tastes as good as it is for you! Fire up the grill and check out this Powell Pack-approved favorite: The BLT Burger + Sweet Potato Fries!

BLT Burger + Sweet Potato Fries (high carb meal)
Makes one serving


1/2 cup sweet potatoes
Sea salt to taste
1/4 pound beef
Dash each of salt, pepper, cumin, salt-free seasoning blend, and dried minced onion
Whole grain bun (1/2 bun for women, whole bun for men)
1 slice nitrate-free turkey bacon
1 tablespoon reduced-sugar BBQ sauce
Homemade mayo (we just use reduced-fat olive oil mayo)


  1. Heat oven to 425 degrees. Heat grill or skillet to medium-high heat.
  2. Slice 1/2 cup sweet potatoes into fries. Place a single layer of fries on a baking sheet lined with a crinkled and greased piece of tinfoil. Spray the tops with cooking spray or an olive oil miso and sprinkle with sea salt. Bake 15 minutes, flip. Bake another 15 minutes.
  3. Mix beef and seasoning together with your hands and form a patty. Grill burger and bacon or cook on skillet to desired doneness. Place burger patty on bun. Layer with bacon, lettuce, tomato, BBQ sauce, and mayo (try it with just the bottom bun!)
  4. Eat fries on the side OR try to stack them on your burger. Enjoy!

Nutritional Info:

Makes 1 serving
Women: 496 cals; 22g fat; 41 g carbs; 31g protein
Men: 590 cals; 24g fat; 57 carbs; 36g protein



For more healthy recipes + all of the tools you need to create your own incredible transformation, check out TRANSFORM , our new app full of meal ideas, work out plans, and everything you need for your transformation journey. 


  1. Melissa Aaron - September 3, 2018

    I’m definitely going to try this, I have a daughter who is 28 years or and disabled, she’s 270lbs and in a wheelchair. Any advice on how to help her lose weight? She’s got the mind of a 10 year old and has Cerebral Palsy so her mobility is limited.

    • Team Powell - September 5, 2018

      Hi Melissa: Nutrition is 80% of weight loss, so help her stick to a healthy eating plan, and she can still lose weight. Yes, it will probably be slower than if she could work out, but it is totally doable! Here’s a post that can give you some ideas on how to get started: I hope that helps, and we wish you both the best! 🙂

  2. max - September 13, 2017

    HI, i’m italian, i have the 2 books of chris and i’m going to buy your last… I’m doing the carb cycle for 6 mounths and i’m so happy….. Have you tried the maionnaise without eggs? Is it r right for the Cycle) … the recipes it’s so simple: 1 part of soy milk and 2 parts of oil (not olive oil because it’ too strong) and salt and vinegar to taste.
    Thank you for your job.

    • Team Powell - September 13, 2017

      Hi Max: We’re so excited to hear that carb cycling is working so well for you! This recipe would definitely work into carb cycling, and it would count as a fat. Hope that helps!

  3. Peggy Scroggins - January 2, 2017

    I eat only meat, starches, choc, soda, etc. How can I start eating healthy since I cannot learn to eat all new foods at once. Which diet do I start with that will be the easiest for me? Hope you can help me out. I now weigh 214 and am 66 yrs old and do not want to go any higher. Thanks for you help

  4. Theresa - June 3, 2016

    Dear Team Powell I started Carb Cycling two weeks ago and have lost 18lbs already. Is this normal? Is this to much weight to lose in two weeks?

    • Team Powell - June 3, 2016

      Wow! A lot depends on your starting weight and how much weight you need to lose, and remember that you also lose some water weight at the beginning of a program. Just be sure you’re following the program exactly, and keep in mind that your rate of weight loss will probably slow down – you’re doing awesome!

  5. Kathy - September 7, 2015

    My husband and I want to start carb cycling. We both have a good amount of weight to loss. Even though I have read Chris’s books. I am still try to come up with what to eat for us everyday. I think I am over thing this, but could you help us with some weekly menus I really need a sample to get started. Thank you so much!!

    • Team Powell - September 7, 2015

      Hi Kathy: We don’t have any sample menus plans available – I’m so sorry! There’s an awesome graphic in this post that quickly outlines how to put all your meals together, so I hope it will help you better understand the meal planning process: You’ll choose items for each meal from the approved foods list (on page 192 in “Choose More, Lose More for Life”) and/or from the recipes in the books. I hope that helps!

  6. Amelia Bonhard - September 5, 2015

    I am looking foward to getting your book! I really need to eat healther.

  7. Tammy - September 4, 2015

    The picture shows what appears to be a burger with cheese?

    Can cheese be put on the burger?

    • Team Powell - September 4, 2015

      Hi Tammy: If you’d like to add a slice of cheese, you certainly can do so. Try and stick with reduced fat cheeses, and then add those calories to the calorie total. Enjoy!

Leave a reply