What is your first thought when you think of having turkey burgers for dinner? Do you think of a dry, tasteless patty? Do you think of another “healthy” alternative to an already perfected food? Does your mind immediately think “blah” before you even read the recipe? If any of these is your first thought when you hear “turkey burger,” you have been eating the wrong burgers!
(Any information in the post is for general information purposes only and is NOT medical advice. Please consult a healthcare professional for individual medical and nutrition advice.)
Let’s be very clear; turkey burgers are not and never will be a hamburger. They are not beef, and no matter how hard you may try, they will not taste like it. Turkey is an entirely different food and must be treated as such. Seasoning ground turkey the same way you would ground beef will result in serious disappointment. However, once you accept that a turkey burger is not a substitute for beef, but a completely different food item, you can start to think about what seasonings and dressings will compliment your burger.
This healthy turkey burger recipe can be a fast, delicious dinner, and can be cooked over the stovetop rather quickly. Using lean ground turkey (93% lean) helps keep the fat and saturated fat content fairly low while using olive oil in the cooking (as well as avocado to serve) boosts your families’ intake of heart-healthy monounsaturated fats. Using even leaner meat, however (like 99% lean) may result in a very dry product, and I do not recommend it.
Although there are many healthy turkey burger recipes on the internet, this one is the only recipe we use in my house. Not only does my tween request this often, but even my husband (a serious carnivore!) requests it! Pan-frying the patties in olive oil helps to get them browned on the outside and adds just a slight crunch, while the mustard helps keep the burgers moist and adds some zest. However, it is very important to put a slight dent in the middle of each patty before cooking. This helps the patty keep its disc shape, rather than forming a more domed-shaped burger.
You may be wondering, why top it with feta cheese and spinach, rather than iceberg lettuce and American cheese? Trust me, try it and see! Turkey has a much milder flavor than beef and therefore requires more flavor when serving. Feta cheese has a bolder taste and also adds a creamy texture to the sandwich, while spinach also adds a little more flavor than your standard iceberg lettuce. Loading your burger up with spinach also adds some vitamins and minerals, like iron, Vitamin C, and folate.
I like to serve these sandwiches with some oven-baked french fries or seasoned, roasted potatoes. And don’t forget to add a vegetable! Grilled asparagus, roasted Brussels sprouts, or even a simple salad pair wonderfully with this recipe.
Zesty Avocado Turkey Burgers
- Prep time: 10 minutes
- Cook time: 20 minutes
- Yield: 4 burgers
Ingredients
- 2 tablespoons olive oil
- 1 pound lean ground turkey (93% lean)
- 2 tablespoons spicy brown mustard
- 1 teaspoon garlic powder
- 1/4 teaspoon dried basil
- 1/4 teaspoon dried rosemary
- 1/8 teaspoon ground cayenne pepper (optional)
- fresh ground black pepper to taste
For serving
- Whole-wheat hamburger buns
- Baby spinach leaves
- Fresh sliced tomato
- Sliced red onion
- Feta cheese
- Avocado
Directions
- In a medium frying pan, add olive oil to coat the bottom of the pan
- Combine the ground turkey, mustard, garlic powder, basil, rosemary, cayenne pepper, and black pepper in a medium-sized bowl. Mix well.
- Divide the mixture into 4 equal parts, then form each part into a round patty, about 4 inches in diameter.
- Place each patty flat in the frying pan, and use your finger to put a small dent in the center of each patty.
- Cook the burgers on medium heat for about 10 minutes.
- After 10 minutes, flip the burgers, and continue cooking for another 10 minutes until the burgers are cooked through.
- Serve on whole-wheat buns and top with spinach, tomato, onion, avocado, and feta cheese.
Time-saving tip: Perform the first four steps in the morning, then cover the pan with plastic wrap and place it in the refrigerator for up to 12 hours. Once you’re ready to cook, just remove the plastic wrap, place the pan on your stovetop, and you’re ready to go!
*Nutrition Information per 1/4 pound burger
- 230 calories
- 15 g fat
- 3 g saturated fat
- 20 g protein
- 0 g carbohydrate
- 0 g fiber
- 165 mg sodium
*Nutrition information is approximate and based on the products that I buy in my home. Information will vary based on the products purchased in your home.