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healthy turkey burger recipe
- Total Time: 25 minutes
- Yield: 4–6 servings 1x
- Diet: General
Description
This healthy turkey burger recipe offers juicy, subtly spiced patties, perfect for quick and satisfying weeknight dinners. It’s a versatile, family-friendly staple that can be cooked on the stovetop, grill, or air fryer.
Ingredients
- 1.5 lbs ground turkey, 93% lean
- 0.5 cup panko breadcrumbs
- 1 large egg
- 0.5 small onion, finely diced
- 2 cloves garlic, minced
- 1 tbsp Worcestershire sauce
- 2 tbsp fresh parsley, chopped
- 0.5 tsp fine sea salt
- 0.5 tsp freshly ground black pepper
- 4–6 burger buns (whole wheat or lettuce wraps)
- Toppings: sliced tomato, crisp lettuce, thinly sliced red onion, pickles, your favorite light sauce
Instructions
- Combine Ingredients: In a large mixing bowl, gently combine the ground turkey, panko, egg, diced onion, minced garlic, Worcestershire sauce, parsley, salt, and pepper; mix just until ingredients are combined (overmixing causes tough burgers).
- Form Patties: Divide the mixture into 4-6 equal portions. Form each into a 0.75-inch thick patty, creating a slight indentation in the center to prevent bulging when cooked.
- Cook to Perfection: Choose your cooking method: Pan-fry in a lightly oiled 10-inch non-stick skillet over medium-high heat for 5-7 minutes per side (until golden brown and 165°F (74°C)). Grill on medium-high for 6-8 minutes per side. Air fry at 375°F (190°C) for 12-15 minutes, flipping halfway.
- Assemble and Serve: Lightly toast your chosen buns. Place a cooked turkey burger patty on each, then pile high with your favorite fresh, healthy toppings.
Notes
For a gluten-free or low-carb option, swap panko for 0.25 cup almond flour or quick oats. Ensure buns and sauces are dairy-free if needed. Consider adding crumbled feta and oregano for a Mediterranean twist or smoked paprika and cayenne for a spicy kick.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Pan-Frying, Grilling, Air Frying
- Cuisine: American
Nutrition
- Serving Size: 1 burger (approx. 180 g)
- Calories: 350 calories
- Sugar: 7 g
- Sodium: 450 mg
- Fat: 15 g
- Saturated Fat: 5 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 4 g
- Protein: 30 g
- Cholesterol: 70 mg