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Keto Oktoberfest BurgerFit Burger BurgerFit Friday

It’s BurgerFit Friday sponsored by Koops’ Mustard! On Friday’s, BurgerFit CEO Alane Boyd gets creative with BurgerFit burgers and Koops’ Mustard! Alane uses ingredients from her home to create this delicious Keto Oktoberfest BurgerFit Burger recipe with Dusseldorf Koops’ mustard!”

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BurgerFit Friday is sponsored by Koops’ Mustard. Order their mustard at koopsmustard.com or on Amazon.

A healthy taste of Germany

Keto Oktoberfest BurgerFit Burger
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Looking for a way to celebrate Oktoberfest but a little healthier this year? Our ground pork, gluten-free, Keto Oktoberfest BurgerFit Burger, Koops’ Dusseldorf mustard, goat cheese, grilled onions with red wine over a bed of greens combo will have your dreaming (in a healthy way) of celebrating the beloved German festival. It will never be the same as a delicious bratwurst and drinking multiple steins of beer but at least it will get you close. Although I have never been to Germany for Oktoberfest, I have had the opportunity to visit and be a part of other festivals they have. There is nothing like a holiday spent there!

My secret to grilled onions isn’t a secret for those reading this recipe. Adding a splash of red wine to finish up sauteing them will add the most delicious flavor to them! Your family and friends will be hunting for the reason yours are so much tastier than what they make at home!

If you don’t have any homemade sauerkraut or sour beets (what we refer to as beet kraut we can have context into what we are talking about), get your favorite store-bought kind. If you are in Tennessee, near Nashville, try out Short Mountain Cultures.

We love the German-style Koops’ Dusseldorf mustard but if you don’t have any in your refrigerator these are some of the other Koops’ mustard that we think would be great in this recipe are:

  1. Spicy Brown Koops’ Mustard
  2. Arizona Heat Koops’ Mustard
  3. Dijon Koops’ Mustard
  4. Honey Dijon Koops’ Mustard

A few of my favorite BurgerFit recipes to eat with this Oktoberfest style meal are:

  1. 4 Pepper 
  2. Firecracker
  3. Broccoli
  4. Carrot & Thyme


“A healthy, low-carb take on a traditional Oktoberfest meal!” -Alane

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Get the recipe


Keto Oktoberfest BurgerFit Burger
5 from 1 vote

Oktoberfest Burger

Looking for a way to celebrate Oktoberfest but a little healthier this year? Our, ground pork BurgerFit burger, Koops' Dusseldorf mustard, goat cheese, grilled onions with red wine over a bed of greens combo will have your dreaming (in a healthy way) of celebrating the German holiday.
Prep Time3 mins
Cook Time10 mins
Total Time13 mins
Course: lunch, Main Course
Cuisine: German
Keyword: Gluten-free, goat cheese, grilled onions, keto, Oktoberfest
Servings: 1 burger
Calories: 247kcal


Measuring spoons
Cutting board
Dry measuring cups


  • 1 tbsp cooking fat
  • 2 cups salad greens or a bun
  • 1 BurgerFit Burger
  • 2 tbsp goat cheese
  • 1 tbsp beet sauerkraut Get Alane's recipe for beet kraut here!
  • 1 tbsp Koops' Dusseldorf mustard
  • ½ onion
  • 1 tbsp red wine


  • Heat a skillet on medium heat.
  • Cut onion into half-moons and add to skillet. Sautee until they begin to soften.
  • Add red wine and continue sauteeing until browned.
  • While the onions are finishing cooking, heat up your BurgerFit burger. Note - you can heat it up in the same pan as the onions!
  • Add BurgerFit burger to salad greens or bun.
  • Top with the sauerkraut, goat cheese, Koops' Dusseldorf mustard and sauteed onions.


  1. To make this recipe dairy-free, omit the goat cheese.


Calories: 247kcal | Carbohydrates: 8g | Protein: 7g | Fat: 20g | Saturated Fat: 6g | Cholesterol: 14mg | Sodium: 128mg | Potassium: 218mg | Fiber: 1g | Sugar: 3g | Vitamin A: 1198IU | Vitamin C: 23mg | Calcium: 62mg | Iron: 1mg
Did you try this recipe?Mention @GetBurgerFit or tag #getburgerfit!
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What Would Alane Do

Add a splash of red wine to finish sauteing your onions. This adds the most delicious flavor!

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Koops' Dusseldorf Mustard

Get the mustard featured in this BurgerFit Friday video

Koops' Mustard

Creamy, traditional condiment that’s perfect for your German-style bratwurst.

Meet our Founder & Koops'

Alane Boyd headshot

Alane Boyd

Host of BurgerFit Fridays

Alane has kept her 40 lb weight loss off since 2013, and created BurgerFit and Cooking with My Friends as a way to get her family eating better. Her health journey started in 2012 after being diagnosed with high blood pressure and obesity. Frustrated and determined, Alane decided to make small, sustainable changes in her diet so that it would be maintainable for a lifetime. Now Alane maintains a healthy weight range and has incorporated quick and easy recipes that keep her picky family members eating better!

Koops' Host Trio

Koops' Mustard

Making Mustard Great Again

Koops’ isn’t your ordinary mustard. It’s extraordinary mustard. With 14 bold flavors that can satisfy any appetite, it makes good food great and great food amazing. We like to think our mustards make everything you spread them on a little better. Well, now your favorite mustard makes the planet a little better too. Sustainably farmed, these organic varieties have all the flavor and texture of the mustard you love.

How We Met

BurgerFit and Koops’ Mustard met before going to the World Food Championships. Since mustard pairs perfectly with burgers, BurgerFit offered samples of Koops’ Mustard in their Tasting Pavilion booth. From there, they continued their relationship by partnering for BurgerFit Friday.

About BurgerFit

BurgerFit helps make eating veggies fun and delicious for your pickiest of eaters! Our new take on an old classic combines veggies into delicious meat burgers, transforming them into healthy meals that everyone from 2 to 82 years old can enjoy. Each recipe has been tested with kids of all ages, both young and the grown ones. You’ll have them eating beets (and loving it) before they know it!

Alane Boyd

Alane is the co-founder of BGBO Co, a business consulting company that helps business owners achieve their biggest goal and overcome their biggest obstacle. She is also the creator of BurgerFit and the host of Cooking with My Friends. Both were started to inspire people to eat healthier.


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