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. 

10 Responses

  1. 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.

    1. 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!

  2. 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

  3. 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?

    1. 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!

  4. 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!!

    1. 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!

    1. 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!

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