Healthy High Protein Burger (Printable)
Juicy turkey burger with lean protein, fresh veggies, and wholesome ingredients
# What You Need:
→ Burger Patties
01 - 1.1 lb lean ground turkey or chicken
02 - 1 large egg
03 - 2 tbsp rolled oats
04 - 2 tbsp finely chopped red onion
05 - 1 tbsp Dijon mustard
06 - 1 clove garlic, minced
07 - 1 tbsp chopped fresh parsley
08 - 1/2 tsp smoked paprika
09 - 1/2 tsp salt
10 - 1/4 tsp black pepper
→ Toppings
11 - 4 whole wheat burger buns or lettuce leaves
12 - 4 slices ripe tomato
13 - 4 leaves crisp lettuce
14 - 4 slices red onion
15 - 4 tbsp plain Greek yogurt
16 - 1 small avocado, sliced
# How to Make It:
01 - Combine ground turkey, egg, oats, red onion, Dijon mustard, garlic, parsley, smoked paprika, salt, and black pepper in a large bowl. Mix gently until just combined, being careful not to overwork the meat.
02 - Divide mixture into 4 equal portions and shape each into a patty approximately 1/2 inch thick. Press gently to create even, compact patties that will hold together during cooking.
03 - Preheat a nonstick skillet or grill over medium-high heat. Lightly oil the surface if necessary to prevent sticking.
04 - Cook patties for 4-5 minutes per side until golden brown and fully cooked through, reaching an internal temperature of 165°F. Do not press down on patties while cooking to retain juices.
05 - Lightly toast whole wheat burger buns on the grill or in a toaster for added texture and to prevent sogginess from toppings.
06 - Build each burger by placing a lettuce leaf on the bottom bun, followed by the cooked patty. Spread Greek yogurt on the patty, then add tomato slices, red onion, and avocado. Top with the upper bun and serve immediately.
# Expert Tips:
01 -
- The Greek yogurt sauce trick came from forgetting mayonnaise at a picnic and realizing I liked the tangy creaminess even more
- These burgers have become my go-to for feeding a crowd without anyone feeling like they are eating something healthy
02 -
- Turkey and chicken need to be cooked completely through, so invest in a meat thermometer to avoid guessing
- Letting the patties rest for a few minutes after cooking keeps them juicy instead of having all the moisture run out when you cut them
03 -
- Cold ingredients mix better and form superior patties, so keep your meat chilled until you are ready to mix
- The indentation in the center of each patty prevents them from becoming spherical as they cook