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Turkey Burgers: Enjoy a Healthier Version of Your Favorite American Meal

Fitday Editor
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With the right ingredients and toppings, turkey burgers may just become your new go-to meal. When thinking of a traditional American meal, many people imagine a calorie and fat-laden burger and fries. Try a turkey burger instead, which may just be the perfect way to help you shed pounds without missing out on one of your favorite foods.

Benefits of Turkey Burgers

According to the Mayo Clinic, substituting ground turkey for ground beef when making a burger can help shed 200 calories and 7 grams of fat, 4 of which are saturated fat, from the burger. Turkey is a good source for zinc, potassium and iron. It's also a great source of protein. Research shows that a higher protein food increases thermogenesis and satiety greater than a lower protein food. What this means is that when you eat a high-protein item like turkey, your body must increase its metabolism to process the protein properly. Additionally, the protein keeps you feeling full for a longer period of time than lower protein foods would.

Taste of Turkey Burgers

One big concern when swapping out one ingredient for a healthier version is whether it will taste good. There are numerous different recipes available for turkey burgers, each using various spices, fillers and seasonings. If you do not want to make your own burgers, there are also premade turkey burgers. Options for premade burgers range from unseasoned patties to well-seasoned varieties such as Southwestern flavored turkey burgers. The best way to find the perfect turkey burger for your preferences is to try different recipes or brands.


When crafting your own turkey burger, consider following this Mayo Clinic recipe. Begin with a pound of ground turkey breast and combine it with ¼ cup of breadcrumbs, ¼ cup of chopped onion, two tbsp of chopped fresh parsley and 1½ tbsp of Worchester sauce. Add a splash of hot sauce if you like some heat. Form this mixture into four equal patties and place on a warmed grill for seven minutes a side or until no longer pink in the center. Serve the burger on a bun with lettuce, tomato, onions and a bit of ketchup.

Complete Meal

A heart-healthy turkey burger meal would include a 4 oz grilled turkey patty served on a whole grain bun. Serve the burger with green beans, a small mixed green salad topped with low-fat salad dressing and a small orange. If you are unable to ditch the fries, consider making a healthier version by baking strips of sweet potato. Season the fries lightly with salt, pepper and olive oil.

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