Healthy High Protein Burger (Print View)
Juicy turkey or chicken burger packed with lean protein, fresh veggies, and wholesome ingredients for a satisfying meal.
# What You'll 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:
01 - In a large bowl, combine ground turkey or chicken, egg, oats, red onion, Dijon mustard, garlic, parsley, smoked paprika, salt, and black pepper. Mix gently until just combined—do not overwork the meat.
02 - Divide mixture into 4 equal portions and shape each into a patty about 1/2 inch thick. Press a slight indentation in the center of each patty to prevent puffing during cooking.
03 - Preheat a nonstick skillet or grill over medium-high heat. Lightly oil the surface if needed to prevent sticking.
04 - Cook patties for 4-5 minutes per side, or until golden brown and fully cooked through. Internal temperature should reach 165°F when measured with a meat thermometer.
05 - Lightly toast whole wheat buns on the grill or in a toaster for 1-2 minutes until golden and crisp.
06 - Place a lettuce leaf on the bottom bun, top with a cooked patty, spread Greek yogurt over the meat, then add tomato slices, red onion, and avocado. Finish with the top bun and serve immediately.
# Expert Suggestions:
01 -
- You get that classic burger experience with nearly half the calories and none of the post-meal sluggishness
- The patty mixture stays incredibly juicy thanks to thoughtful binders, so you never miss the extra fat
02 -
- Overworking the meat mixture is the number one mistake that turns healthy turkey burgers into dry hockey pucks
- Letting the patties rest for 5 minutes after cooking helps redistribute the juices throughout the meat
03 -
- The indentation trick really works—it is the difference between flat, restaurant-style burgers and round, puffy ones that slide around the bun
- Room temperature meat mixes more evenly and holds together better than cold straight-from-the-fridge meat