Easy Turkey Burgers
One of my goals in writing this blog is to give people family friendly, healthy recipes that are affordable and easy to make. If eating healthy food is going to become a habit, you need a few “go-to” recipes for everyday eating. My weekly meals usually include tacos and spaghetti (click on the link for a healthy spaghetti recipe), and I recently added burger night. I’d like to share some ideas with you on how to make healthy turkey burgers. They’re super easy, and the kids love them…a great addition to your list of weeknight meals!
One reason I’ve kind of avoided making burgers for a while is that buns are really high on the Glycemic Index (GI). They come it at a whopping 87, and carry about 30 grams of carbs. Hamburger buns are certainly not diabetic friendly, nor are they a healthy option for non-diabetics. There are a couple of ways you can deal with this issue. Many people choose to use lettuce to wrap their burgers. This is a healthy option, but lettuce isn’t filling enough for me. You can also use portobello mushrooms to encase your burger, but the kids probably won’t go for that!
I think the best option for a burger bun is to use whole grain, gluten free buns, and only use half a bun for each burger. This cuts the carbs in half, and is still very filling! Plus, you get some of the nutrients found in whole grains. My favorite brand of GF bread is Canyon Bakehouse
Instead of rambling on and on about how to make burgers tasty and healthy, why don’t I just give you a list now?
- Like I said, use half a bun, and make it whole grain and preferably gluten free. Mushroom caps and lettuce are decent replacements, as well.
- Load up the burger with VEGGIES!!! Tomatoes, avocados, raw or grilled onions, sautéed mushrooms, and dill pickles are all great options.
- Skip the mayo, or use vegan light mayo
that isn’t high in sugar. I think a little bit of organic ketchup
and mustard
add plenty of flavor!
- Serve your burgers with a salad, fruit, and baked butternut squash fries to round out the meal. If you don’t have butternut squash you can substitute it with sweet potatoes, or just skip the fries…we’re going for quick and easy here!
- Skip the cheese. Avocados or sautéed mushrooms will add the richness and depth of flavor you’re looking for.
- I’ve already indicated that I prefer to use turkey for burger patties, instead of beef. Studies have shown a significant link between red meat and cancer (especially colon), so I do not serve beef very often. Turkey is also lower in fat, and high in tryptophan, which helps balance brain chemistry. The good news for family cooks is that turkey patties come pre-made in the frozen section of your grocery store, just like the beef ones. For more information about the link between red meat and cancer, check out this article. The spices I’ve included in the recipe below help mellow out the turkey flavor in the patties.
Before we get to the recipe for Easy Turkey Burgers, I want to invite you to join with others who are making healthy changes. I’d love to walk alongside you in your journey towards wholeness and health! Jesus said, “I have come that they may have life, and have it to the full!” Freedom from food addictions is part of having a truly full life.
- 4 Turkey Patties
- 1 Tsp Sea Salt
- 1/2 Tsp Organic Garlic Powder
- 1/2 Tsp Smoked Paprika
- To Taste Freshly Ground Pepper
- 8 Leaves Romaine Lettuce
- 1 Avocado (Sliced or Mashed)
- 1 Tomato (Sliced)
- 1-2 Cups Sautéed Mushrooms
- 1 Large Onion (Sliced)
- 1 Tbsp Coconut Oil
- 1/2 Tsp Sea Salt
- 2 GF Hamburger Buns
- To Taste Organic Ketchup
- To Taste Organic Mustard
- Heat a large skillet (I use a cast iron griddle, so I can cook more patties at a time) over medium heat and spray it with coconut oil.
- Sprinkle your turkey patties on both sides with sea salt, garlic powder, paprika, and pepper, then place them on the heated pan or griddle.
- Cook each side for about 5 minutes. Make sure the first side is well cooked before flipping, or the burger may fall apart. It's important to cook the burger all the way through, because turkey can carry salmonella.
- Melt the coconut oil over medium heat in a ceramic non-stick skillet.
- Add the onions and sea salt. Cook until they are soft and a little bit brown.
- Toast the burger buns long enough to make them a little bit crunchy.
- Spread ketchup and mustard on each bun, then place a layer of lettuce on top.
- Place the turkey burger on top of the lettuce, then layer the other veggies on top of that.
- Finish it off with another layer of lettuce. Wrap a paper towel around the bottom to keep your burger together while you eat it. Enjoy!
