September 21, 2021
Turkey Burgers
These burgers are full of flavor thanks to the addition of a few umami-packed ingredients like Parmesan, gluten-free soy sauce, and Worcestershire sauce along with garlic and onion. Gelatin and pork panko help them stay juicy and tender with a beautiful pan sear. Serve them atop a bed of lettuce and with some sugar-free ketchup, onions, and pickles for a satisfying low fat and high protein meal.
Servings: 2
Calories: 252kcal
Ingredients
Burger
- 10 ounces ground turkey
- 2 green onions minced, or 1 teaspoon onion powder
- 1 garlic clove minced, or 1 teaspoon garlic powder
- 2 teaspoons gelatin
- 1 tablespoon Worcestershire sauce
- 1/2 tablespoon gluten-free soy sauce or 1 tablespoon coconut aminos
- 1 egg
- 1/4 cup pork panko or chopped mushrooms
- 2 tablespoons Parmesan grated, omit for dairy-free
- 1/4 teaspoon smoked paprika omit for nightshade-free
- 1/8 teaspoon pepper fresh ground
- 1/2 cup parsley minced, divided
Optional For Serving
- 2 slices red onion
- 4 pickle slices
- 4 tablespoons sugar-free ketchup omit for nightshade-free
- 4 butter lettuce leaves
Instructions
- In a large bowl, combine all burger ingredients except salt. Mix gently and shape into 2 large burgers or 4 smaller burgers.
- Heat a large non-stick pan over medium heat and add a teaspoon of avocado oil. Cook until browned then flip and continue cooking until golden, and cooked through about 10-15 minutes total.
- Serve atop lettuce leaves with ketchup, pickles, and onions, if desired.
Notes
Protein:Energy Ratio: 3.91
Nutrition without nightshades: Calories: 241 cal, Carbs: 6g, Fiber: 2g, Fat: 5g, Protein: 43g, Protein:Energy Ratio: 4.78
Nutrition Facts
Turkey Burgers
Amount per Serving
Calories
252
% Daily Value*
Fat
5
g
8
%
Saturated Fat
2
g
13
%
Trans Fat
1
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
1
g
Cholesterol
85
mg
28
%
Sodium
694
mg
30
%
Potassium
729
mg
21
%
Carbohydrates
8
g
3
%
Fiber
2
g
8
%
Sugar
2
g
2
%
Protein
43
g
86
%
Vitamin A
2610
IU
52
%
Vitamin C
26
mg
32
%
Calcium
127
mg
13
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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