It’s time to shut down those old rumors and let everyone know that making a delicious healthy turkey burger recipe is possible. No more dried-up, flavorless burger patties. Trust me; these will be the best turkey burgers you have ever tasted!
I don’t mean to brag or anything, but I can make some mean turkey burgers! I first started my weight-loss journey back in 2010, and one of the first things I did to begin lowering my fat and calories was swapping out ground beef for ground turkey.
In the beginning, I wasn’t always as successful with making that swap. Often, I was left with dried-out meat, no flavor, and nobody in my household that would eat it.
However, I have learned many tips and tricks for getting the juiciest, most flavorful ground turkey burger over the years. Actually, I’ve become quite the expert in ground turkey recipes!
Today, I’m going to show you how to make the best turkey burger recipe. If you have a turkey burger skeptic on your hands, then definitely make this recipe, and I bet you can change their mind!
Turkey burgers have become a popular alternative to traditional beef burgers, partly due to the perception that they are a healthier option. But are turkey burgers actually effective for losing weight? There are a few key factors to consider.
Calorie Content
When comparing 4-ounce uncooked patties ground turkey tends to be lower in calories than 80/20 ground beef. A typical turkey burger patty has around 160 calories while a beef patty can have over 200 calories. The leaner the meat, the fewer calories per serving.
So in terms of strict calorie-cutting, turkey burgers have an advantage for weight loss. However, the calorie difference is not enormous, especially once you add burger toppings and a bun.
Protein Content
Turkey and beef contain similar protein levels. A 4-ounce turkey patty provides around 28 grams of protein, while beef supplies about 25 grams.
Getting adequate protein is crucial for weight loss, as it helps you feel full and preserves muscle mass when in a calorie deficit. Both meats can support weight loss through providing satisfying protein.
Fat Content
Turkey burgers do tend to be lower in total fat and saturated fat than beef. A turkey burger gets around 7 grams of fat with just 2 grams saturated, while a beef burger provides 15 grams of fat with 6 grams from saturated sources.
Limiting intake of saturated fat is recommended for heart health and may promote weight loss by avoiding excessive calorie intake from fats. In this regard, turkey has an advantage. However, both meats can be lean. Focus on 90-93% lean meat.
Fiber Content
One downside of turkey burgers is they contain very little fiber compared to beef. You’ll get less than 1 gram of fiber from a turkey patty, while beef supplies 1 gram.
Fiber aids weight loss by helping you stay full between meals. So the lack of fiber in turkey burgers is something to be aware of. Add a fiber-rich bun or veggie toppings to help increase fiber to promote feelings of fullness.
Sodium Content
Fresh turkey or beef alone is low in sodium. But many commercial turkey and beef burgers contain added salt, spices, and preservatives. Check labels and choose low-sodium options when possible for fewer calories from sodium. Fresh homemade patties are ideal.
Cooking Methods
How you cook any burger impacts its calorie and fat content. Grilling or broiling burgers allows fat to drip away rather than being retained in a sauté pan. Resist the urge to add high-calorie cheese or condiments to keep calories down.
Bun and Toppings
Once toppings and a bun are added, any differences in the nutrition profiles of turkey vs. beef burgers themselves becomes less significant.
Focus on whole grain buns, lots of veggies, and condiments like mustard and salsa rather than high-calorie cheese and creamy sauces to maximize nutrients and minimize calories.
Benefits of Ground Turkey for Weight Loss
- Fewer overall calories per serving compared to beef
- Lower in saturated fat than beef when comparing most varieties
- Can promote feeling satisfied after meals due to high protein content
- More versatility in flavors like Italian, Mexican, Greek, etc.
Benefits of Ground Beef for Weight Loss
- Contains more iron than turkey which supports energy levels
- Provides more zinc for immune function when cutting calories
- Supplies slightly more protein and fiber than turkey per serving
- Often more economical option than turkey
Tips for Choosing the Best Burgers for Weight Loss
- Select 90-93% lean turkey or beef to minimize fat
- Check sodium content on labels and aim for under 350mg per patty
- Make patties at home from quality lean ground meat
- Use healthy cooking methods like grilling or broiling
- Add veggie toppings like mushrooms, onions, lettuce, tomato
- Opt for whole grain buns and mustard/salsa over cheese and mayo
- Balance burger meals with a healthy side salad or veggies
Overall, both turkey and beef burgers can support a weight loss diet when using lean cuts of meat, making mindful topping and cooking choices, and balancing with veggie sides and physical activity. For reducing saturated fat, the lean turkey burger edge emerges. But lean beef burgers with lots of fiber-rich toppings contain similar calories to turkey and offer their own nutritional benefits. Choose the style of burger that keeps you feeling satisfied within your target calorie goals.
How to Make a Healthy Turkey Burger Recipe
- In a large mixing bowl, mix the lean ground turkey, spices, cream, and Worcestershire sauce.
- Divide the turkey meat into four sections and then form them into patties.
- Heat the grill to medium-high heat and let it heat up for 5 minutes.
- Place the turkey patties on the grill and cook for 5 minutes per side.
- Let the turkey burgers sit for 1-2 minutes, and then enjoy on your favorite hamburger bun with ketchup, tomato, lettuce, and all your favorite burger toppings!
You can make the turkey burgers using an outdoor grill or indoor grill pan. My favorite way to cook turkey burgers is indoors with my Lodge Cast Iron grill pan. I live in Buffalo, NY, so I don’t grill outside year-round, so having a grill pan is essential. I’ve used this grill pan for a long time, and it makes it very easy to cook turkey burgers and recipes like wraps, quesadillas, vegetables, and even steaks.
Never push down on the burgers. This will squeeze all the juices out of the burger, and you’ll end up with a dry turkey burger.
Try only to flip the burgers once. Again, you don’t want to overcook the turkey burgers.
Let the burgers rest for a minute or so. This helps lock in all of the juices.
Use a meat thermometer. I highly recommend grabbing a meat thermometer to help get to the right temperature without overcooking. Turkey burgers need to have an internal temp of 165 to be safe to eat.
Don’t skip out on the Worcestershire sauce. This is hands down my secret ingredient to flavorful turkey burgers. I’ve been using this for YEARS, and it’s the best way to get a meaty, rich flavor.
Swap oil for cream. If you don’t have milk or cream or want to keep the burgers dairy-free, add a tablespoon of olive oil, avocado oil, or vegetable oil.
Get creative with spices and flavor. A turkey burger is a blank canvas. You can spice it up with crushed red pepper or chipotle peppers or add some shredded cheddar cheese and bbq sauce. Or give it a greek flair with feta and spinach. You can even add a slice of bacon! The ideas are endless!
Use a gluten free bun to if you have a gluten sensitivty.
Yes, a turkey burger has less saturated fat and calories than a beef burger, making it better for heart health and weight loss.
Absolutely! A turkey burger is low in fat and calories but high in protein. This means it will fill you up and keep you full without breaking the calorie bank. Of course, it’s essential to keep the toppings under control and use a low-carb option for the roll.
Dry turkey burgers are often the result of overcooking. The internal temperature needs to reach 165 degrees to be safe to eat. Using a meat thermometer is the best way to ensure that you don’t overcook the turkey burgers. As I said, adding milk or cream is a great way to prevent dry turkey burgers.
When a turkey burgers internal temperature reaches 165 degrees its done cooking and safe to eat. Cooking time can range depending on the temperature of the grill but, generally speaking, it takes about 5 minutes on each side to reach 165 degrees.
How to meal prep turkey burgers
I always love to have a couple of healthy turkey burger patties meal prepped for a quick and easy dinner.
The meal prep I do most often is to make them entirely ahead of time and then store them in the refrigerator using a glass container. Then, I just heat the burgers throughout the week.
You can also make the patties ahead of time, store them in the refrigerator for 1-3 days, and then just cook them when ready to eat. I recommend putting parchment paper between the patties to stick together and are easier to handle.
Last, you can freeze burger patties raw. Simply make the patties and then place them between parchment paper and flash freeze on a baking sheet or pan. Then, put the patties into a freezer bag and freeze. My advice is to thaw the patties entirely before cooking on the grill so they cook evenly.
Zero Point Turkey Burgers – Weight Watchers
FAQ
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