If you’re of the mind that burgers are only good in the summertime and that you can’t have them if you’re eating healthy, you obviously haven’t met the turkey burger! There are myriad of ways to prepare a turkey burger, but this one will check all the boxes (healthy, gourmet, tasty…the list goes on)!

This burger is so delicious and juicy that it doesn’t need any additional condiments to help it along, so you’ll save a ton of calories, sugar, and fat by being able to leave out the mayonnaise and ketchup you may normally use. It does use just a little whole grain mustard (the kind with whole seeds in it), but that’s ok because Better Homes and Gardens says no matter what type of mustard you use, you’ll get a good dose of nutrients that will help thyroid function and bone health while also providing energy.

TurkeyBurger3

Turkey burgers, and especially those with the cheese built in and topped with one whole egg, are full of protein. This burger also has hidden veggies that, while even the pickiest of eaters likely won’t be able to taste or see, deliver high fiber and are lauded for helping to regulate blood sugar, reduce inflammation, and promote heart health and vision.

TurkeyBurger2

Does the maple syrup scare you? Don’t let it. It’s an essential component of this dish! Pure maple syrup is NOT the same thing as syrup you buy in the pancake aisle, though you may be able to find it there. Most syrups are full of additives and preservatives, so look for something that lists only pure maple syrup in the ingredient list to get something that is sweet but also full of antioxidants and helps boost immunity.

Sweet Hidden Veggie Turkey Burgers (makes 4 burger patties)

4 ounces cut baby carrots

1/4 sweet white onion, finely chopped

16 ounces lean ground turkey

1 Tablespoon pure maple syrup

1 Tablespoon whole grain mustard

2 teaspoons minced garlic

1 teaspoon sea salt

½ teaspoon paprika

2 ounces white or yellow shredded cheddar cheese

2 Tablespoons extra virgin olive oil

4 eggs, cooked to preference (poached, fried, or hard boiled)

Directions:

  1. Roughly chop baby carrots and place into a food processor. Process until very finely shredded.
  2. Spray small skillet with cooking spray and cook onions until soft (4-5 minutes).
  3. Pour all ingredients, including shredded carrots/onions and excluding eggs, into a large mixing bowl and combine well using hands or a hand mixer on low speed.
  4. Separate the mixture into four equal portions (equal to between 4-5 ounces each) and form into burgers (using a burger press if you have one).
  5. Wrap the burgers individually and store in the fridge for 15-30 minutes to set.
  6. Preheat a cast iron skillet (this method is better than the grill for turkey burgers as they sometimes tend to be a little sensitive) then add 2 Tablespoons of olive oil and swirl to coat the pan.
  7. Place the burgers and cook 3-4 minutes per side or until cooked through. Try to only flip once so the burgers won’t fall apart. If not quite done, cook 1-2 more minutes per side.
  8. Top each burger with egg.

Recipe Notes:

  • Serve these burgers on low calorie, whole wheat hamburger buns or Everything Bagel Thins. For a well balanced meal, pair the burgers with a fresh green salad and sweet potato fries.
  • To add a little extra protein for a low-carb, high fat diet, top each burger with one slice of bacon before adding the egg – just be sure to blot the grease with a paper towel.
  • If you have a burger press, lay a piece of clear plastic wrap over the bottom portion, set your 4-5 ounce ball of meat mixture in the middle and fold the top of the plastic wrap over the top and press. This will help keep the press clean and make for easy storage of burgers to set in the fridge without sticking to one another.
  • Make these patties over the weekend and put them in the freezer. When you’re ready to have them for dinner, put them in the fridge in the morning and they should be ready to cook by the time you get home from work!

 

Institute for Integrative Nutrition is the world’s largest nutrition school and Health Coach Training Program. Through our innovative, one-year online course, students learn the principles of health coaching, business skills, and over 100 different dietary theories with lectures by the world’s leading experts.

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