all about that bison + double onion big-ol’ buffalo burgers {recipe}


Hi friends!  Today is all about…buffalo!  Specifically, buffalo MEAT.  I am convinced buffalo is the new black {red meat.}  However, it is clearly not NEW…buffalo has been a part of the diet of Native Americans as a prized, essential source of energy for thousands of years (source).  Motivation enough to eat this yummy, non-gamey tasting meat, right?  It is no secret that I LOVE bison ANYTHING – and recommend it to 100% of my clients in some way, shape, or form in their family’s diets….but WHY?  Let me count the reasons.

First of all, while I choose to use buffalo + bison interchangeably, they are technically NOT one in the same.  Bison are historically located in North + South America and Europe, and buffalo are from Asia and Africa.  Although they are related, North American bison have a beard (have you ever seen this?), while their Asian buddies do not.  Another elephant (or buffalo?) in the blog-room I would like to address is that bison are not extinct.  They are thriving due in part due to smarter management and breeding, as well as ensuring optimal grazing conditions of the land in which they reside.

Now back to the health benefits of buffalo.  First of all, buffalo is a lean-meat-that-tastes-like-juicy-red-meat.  A great source of a flavor-packed, nutrient-dense protein that will not completely debunk any weight loss goal, if that is your jam, BUT the fat that is in buffalo is good fat.  If you are getting 100% grass fed buffalo (it is more likely to be grass-fed than beef), the omega-6 to omega-3 fatty acid is more optimally balanced at or below 4:1.  This means the fat contained in buffalo is higher in the anti-inflammatory omega’3’s than grain-fed bison or beef.  It is also a great source of CLA’s (conjugated linoleic acid’s), which are beneficial for multiple reasons, namely improved cardiovascular health, inflammation, and improving the immune system.

So now we know the fat content of buffalo is better for us, however it is also leaner, so what else?  Compared to beef, chicken, salmon + pork, oz per oz buffalo has a greater amount of IRON, which is an important mineral for various reasons (boosts immune system and energy to name a few!) and is far more absorbable by our body’s in animal protein form (vs. plant based).  And although I am of the opinion the cholesterol content of our food does not directly reflect the cholesterol in our blood, for those of us who consider these things – the cholesterol content is lower in bison than the above mentioned proteins, oz per oz.  Also, bison is a great source of vitamin B-12!

Bison is also a good source of the minerals zinc (again, supports immune system function) + selenium (lowers oxidative stress + fights inflammation) and the b-3 vitamin niacin (creates usable energy).  

The flavor of ground buffalo is fabulous.  It has a naturally sweeter taste, and can be used interchangeably with ground beef.  Try it out by making your favorite tacos or taco salad, just subbing ground bison for the other meat!

And lastly – and this is the yogi in me – is the idea that the buffalo is symbolistic of strength + determination (did you know they are survivors of the Ice Age?!  Amazing).  Try to adopt a mindful practice of taking in this strength from a physiological + emotional standpoint as you consume this uber-healthy meat.

Now for your recipe!  These burgers have been a staple in the Forbes family household for a few years, we AT LEAST are grilling these bad boys once a week {weather permitting, sometimes :)}.  We like to think we have them perfected.  Try them for yourself + let me know your thoughts!

Double onion big ol’ buffalo burgers

Serves 4 (serving size 4 oz)


1 lb. grass-fed ground bison

4 slices of grass-fed cheddar (or shredded, amount is you choose)

½ white onion, chopped

3 cloves garlic, chopped

1 small egg (or ½ large)

1 Tbsp. gluten-free worcestershire sauce

Seasoning of your choice (we use FlavorGod Everything Seasoning)

4 Sprouted Grain buns or gluten-free buns or any buns that delight you

Caramelized onions

*thinly slice one large onion, preheat large pan on medium low heat, add 1-2 Tbsp olive oil or ghee, add sliced onion and 1 tsp salt and cook, low and slow for about 30 minutes, stirring occasionally.

Optional toppings (might I suggest ALL OF THE THINGS):

sliced avocado

sauteed mushrooms (we saute with the onions above)

primal kitchen mayo


fresh spinach leaves

fried egg {!!!!!!!!}


  1. Pre-heat grill so that it is nice and hot.
  2. Combine ground buffalo, chopped onion, chopped garlic, worcestershire sauce, egg and seasoning of choice (salt + pepper are great too).  Mix, with hands, until well-combined and egg is well incorporated.
  3. Make 4 patties and refrigerate, covered, until grill is nice and hot.
  4. Magic technique right here – place burgers on grill, and DO NOT TOUCH (don’t even peak!) for 3 minutes.  No more, no less (if grill is hot enough – so make sure that it is!).
  5. Flip burgers, cook 2 minutes, top with cheese, and let sit for one more minute.
  6. Remove to clean plate, and let sit for a few minutes, then create your delicious masterpiece!

*I like to build mine like this: mayo on both buns, spinach on top of bottom layer of mayo, followed by burger w/ cheese, caramelized onions/mushrooms, fried egg, avocado, more spinach, then bun top!  Obviously this requires a fork and a knife, and I sometimes ditch the top bun so that said burger can fit in my mouth, but you do you and make it your own!  Serve with baked sweet potato fries (skin on!) and sautéed zucchini + summer squash for a delicious and super filling meal!  Also delicious bun-less, atop a beautiful salad with the same ingredients, using fried egg (runny yolk, y’all!) as a bit of dressing! YUUUUMMMM.

Hope you enjoy!  Have a great Memorial Day Weekend!

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