The Best Juicy Turkey Burgers (low FODMAP friendly)

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This is the best turkey burgers recipe I’ve ever had! You will be so pleasantly surprised by all of the flavor these pack with just a few simple ingredients. Low FODMAP and gluten free.

These tasty turkey burgers are a staple in my household during grilling season, and I make them inside throughout the winter months too. However, I had a problem, I could never find a recipe that worked every time. It was like something was missing. 

Fast forward after many failed burger attempts, I went on the low FODMAP protocol for some digestive issues I was dealing with (see the story here). It was then that I created my own flavorful turkey burger recipe using garlic oil (see recipe) and green onions instead of garlic powder and onion powder. 

Something about this switch was magic. My hypothesis is the secret ingredient. The infused garlic oil gives the ground turkey a little extra healthy fat that it needs to be delectable making these the best juicy turkey burgers. 

I’m telling you, even my husband thinks these are delicious, and he would rather have beef burgers any day. Last night when I made these he said, “I would pay for these!” That is really saying something!

You can whip up this healthy turkey burger recipe on a busy weeknight for a quick and healthy meal the whole family will love.

Are turkey burgers healthy? 

They sure are! I love these healthy burgers because they are a low cost alternative to beef, and they are super healthy lean meat. 

Turkey is a fabulous way to get in some high quality protein. Protein is a great way to keep you satisfied and keep your blood sugar steady, meaning you don’t feel like you’ll crash soon after you eat. Ground turkey is also an great source of many B vitamins, selenium, zinc, and phosphorus.

You’ll love how simple these are to make. They only require 5 ingredients that you probably already have on hand at home. 

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Watch The Tutorial

Ingredients

• Ground turkey
• Eggs
• Oat flour (you can easily make your own by simply blending up dry oats)
• Green onions
• Garlic oil (learn the best way to make it here)
• Salt and black pepper

Tools

• Large bowl (I love this one). 
• Frying pan or cast iron skillet (like this cast iron skillet) 
• Spatula (check out this one). 

How To Make Healthy Turkey Burgers:

Take your ground turkey and place it in your large bowl. Add remaining ingredients on top.

Mix with your hands. Make sure to not over mix here. 

Form your turkey burger patties from the burger mixture with your hands and place them in your refrigerator for at least 30 minutes. Trust me, this step makes the burgers stay together while they easier to cook. Sometimes I forget, and the burgers usually don’t stay together as well. If you decide to grill these, you’ll be happy you took the time to let them sit in the refrigerator as well. 

After the 30 minutes is almost up, heat up your cast iron skillet (or outdoor grill) to medium heat or medium/high (make sure it is oiled well). 

Place turkey patties on top of hot skillet or grill rack. 

Turn the burgers over after about 5 minutes, and finish cooking on the other side. 

When you think your burger is done make sure it has reach 165° F with a meat thermometer. If so, take your burger off of your heat source and onto a plate.

Top with you favorite burger toppings like ketchup (see our low FODMAP recipe here), mustard, cheese, you name it and ENJOY! 

Sides to serve with your healthy turkey burgers 

I personally love these with sweet potato fries or our roasted potato wedges with some low FODMAP Ketchup, along with a green vegetable like a salad or roasted broccoli. If you are grilling corn on the cob with roasted asparagus would be great too. I’m getting hungry just thinking about it! 

Tips For The Best Results

• Again, letting the formed burgers sit in the refrigerator for 30 minutes prior to cooking is so helpful in keeping them together while you cook them. If you don’t have 30 minutes, any little bit of time should help!
• Make sure you also take time to heat up your stove pan or grill before you start cooking the burgers. 
• Don’t overmix the ground meat with your hands, for some reason the ground turkey doesn’t do as well this way. Mix the ingredients just enough to have it all thoroughly mixed throughout the meat. 
• Don’t leave out the oil even if you choose to use minced garlic. The oil is what makes these juicy burgers instead of dry tasteless burgers. 

Variations 

Try these great options to change up this recipe:

• If you aren’t doing the low FODMAP diet or if you know garlic doesn’t mess with your GI system, then you can substitute 1 tablespoon of avocado oil or olive oil + 1 tablespoon of minced garlic for the same effect. 
• Try throwing some BBQ sauce on top for BBQ burgers. Or add some of your favorite hot sauces to heat up your burger to your liking. 
• Play with different fresh herbs like fresh parsley to bring out new flavors.
• Mix in some diced avocado for a switch up before you cook the meat. Or throw avocado on top at the end. 
• Liquid smoke or coconut aminos can be a fun way to add new flavors.
• Use ground chicken, ground pork, or ground beef. 
• Try different “buns” like sweet potato buns or try it in a lettuce wrap.

Storage

Cooked burgers can be safely refrigerated in an airtight container for about three to four days and can be frozen in a freezer bag for up to four months. 

Make sure to reheat properly. When reheating fully cooked patties, make sure the internal temperature reaches 165° F.

Find more delicious low FODMAP recipes here:

• Sourdough Oatmeal Snack Cookies
• Strawberry Dole Whip
• Overnight Steel Cut Oats
• Banana Protein Pancakes

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