Turkey Burgers
Turkey burgers kept juicy with grated zucchini, cooked to 165°F and wrapped in butter lettuce with tomato, avocado and red onion. About 7 g of carbohydrate and 23 g of protein each.
One serving
One serving is 1 burger in lettuce with toppings. Prep 15 min · Cook 13 min · Rest or chill 3 min.
Steps
Squeeze the grated zucchini in a clean towel until no more water comes out.
Mix the ground turkey, zucchini, scallions, garlic, Worcestershire sauce, mustard, salt and black pepper with your hands just until combined. Shape 4 patties about 4 inches (10 cm) wide and ¾ inch thick, with a shallow dent in the center so they stay flat.
AI-generated illustrative image. Heat the olive oil in a skillet over medium-high heat and cook the patties, turning once, until a thermometer reads 165°F (74°C), about 10 minutes.
Rest 3 minutes, then wrap each burger in 2 butter lettuce leaves with tomato, avocado and red onion.
On the plate
Covers the protein quarter of the plate. Add Low-Carb Green Bean Casserole for the vegetable half and ½ cup of Spiced Sweet Potato Casserole for the carbohydrate quarter.
Nutrition
| Nutrient | Per serving (1/4 of recipe) |
|---|---|
| Calories (kcal) | 254 |
| Total carbohydrate | 7 g |
| Dietary fiber | 3 g |
| Total sugars | 3 g |
| Protein | 23 g |
| Total fat | 16 g |
| Saturated fat | 3 g |
| Sodium | 280 mg |
Total carbohydrate includes fiber, as on US nutrition labels. Values are calculated from USDA FoodData Central for the ingredients as listed and are estimates. How we calculate.
Where these numbers come from
| Ingredient | Weight | Carbs | Source |
|---|---|---|---|
| ground turkey Ground turkey, 93% lean, raw | 450 g | 0.0 g | “Turkey, ground, 93% lean, 7% fat, raw”, USDA SR Legacy, FDC ID 172850 |
| zucchini Zucchini, raw | 100 g | 3.1 g | “Squash, summer, zucchini, includes skin, raw”, USDA SR Legacy, FDC ID 169291 |
| scallions Scallions (green onions), raw | 20 g | 1.5 g | “Onions, spring or scallions (includes tops and bulb), raw”, USDA SR Legacy, FDC ID 170005 |
| garlic Garlic, raw | 6 g | 2.0 g | “Garlic, raw”, USDA SR Legacy, FDC ID 169230 |
| Worcestershire sauce Worcestershire sauce | 10 g | 1.9 g | “Sauce, worcestershire”, USDA SR Legacy, FDC ID 171610 |
| mustard Mustard, prepared | 5 g | <1 g | “Mustard, prepared, yellow”, USDA SR Legacy, FDC ID 172234 |
| salt Salt | 2 g | 0.0 g | “Salt, table”, USDA SR Legacy, FDC ID 173468 |
| black pepper Black pepper, ground | <1 g | <1 g | “Spices, pepper, black”, USDA SR Legacy, FDC ID 170931 |
| olive oil Olive oil | 9 g | 0.0 g | “Oil, olive, salad or cooking”, USDA SR Legacy, FDC ID 171413 |
| butter lettuce Butter lettuce, raw | 100 g | 2.2 g | “Lettuce, butterhead (includes boston and bibb types), raw”, USDA SR Legacy, FDC ID 168429 |
| tomato Tomato, raw | 120 g | 4.7 g | “Tomatoes, red, ripe, raw, year round average”, USDA SR Legacy, FDC ID 170457 |
| avocado Avocado, Hass | 100 g | 8.6 g | “Avocados, raw, California”, USDA SR Legacy, FDC ID 171706 |
| red onion Onion, raw | 40 g | 3.7 g | “Onions, raw”, USDA SR Legacy, FDC ID 170000 |
Counted as zero because the source has no value and the amount is 1 g or less per serving: salt (); black pepper ().
Calculation engine v1.3.0.
Swaps and variations
- Grill
- Cook them on an oiled grill over medium-high heat, 5 to 6 minutes per side, to 165°F (74°C).
- Freezer
- Freeze raw patties between parchment up to 3 months; cook them from frozen, adding about 3 minutes per side, to 165°F (74°C).
Storage
Refrigerate cooked burgers within 2 hours, up to 3 days; reheat to 165°F (74°C).
Nutrition values are estimates calculated from USDA data for the ingredients as listed. This recipe is information, not medical advice; decisions about your diet belong to you and your healthcare team. How we calculate.
Printed from diabetesbites.com/recipes/turkey-burgers. Nutrition per serving is calculated from USDA FoodData Central for the ingredients as listed.
FAQs
Quick answers about turkey burgers.
How do you keep turkey burgers from drying out?
Grated zucchini adds moisture, and taking them off the heat right at 165°F keeps them juicy.
How many carbohydrates are in a turkey burger?
About 7 g per burger wrapped in lettuce with the toppings, with 23 g of protein.
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