Add some variety to your burger game by taking a bite of one of these juicy low FODMAP turkey burgers! Super flavorful and easy to make on the stovetop, these burgers make a quick and healthy main dish for lunch or dinner. In addition to being low FODMAP, they're also Paleo and Whole30 friendly using a Paleo/Whole30 compliant bun alternative. Serve these low FODMAP turkey burgers with low FODMAP broccoli salad with bacon, low FODMAP air fryer french fries, or homemade low fodmap ketchup for an even more delicious and satisfying meal.
Why low FODMAP turkey burgers?
I may have never developed this recipe were it not for having extra ground turkey on hand. Meat is ridiculously expensive around here, so we buy it in bulk whenever possible. I wanted to try another recipe using ground turkey, so we bought 4 pounds of it. Having 3 extra pounds left over, I needed to do something with it lest it take up space in my freezer forever.
We eat burgers a couple times a month year-round but a bit more frequently during the summer as burgers make for a great summer meal. Like most red meat eaters, I typically use beef as the protein for burgers, but as I had this extra turkey to use up, I thought why not write a turkey burger recipe and give turkey burgers a go?
We were really happy with the results. As turkey is typically a leaner meat than beef, I was afraid they might turn out dry, but there are things you can do to help the turkey retain its moisture when its cooked, which I have included in the recipe method. These burgers are super moist, and the turkey flavor really shines through.
Is this a good recipe for grilling?
I was hesitant to test these low FODMAP turkey burgers on the grill as they do not hold together as well as a beef burger does. Also, poultry tends to dry out easily when grilled, so I kept my recipe tests to a skillet but may revisit these later to include grilling instructions. My thought is that they could work, perhaps when kept in the freezer longer prior to grilling so they maintain their structural integrity, but as I haven't tested them for grilling yet, I don't know for sure. If I do end up adding grilling instructions, I will be sure to send out an update, so subscribe to be notified when that update and other new recipes hit the blog!
The equipment I use to make these juicy low FODMAP turkey burgers includes:
- Large bowl
- Large plate
- Stove top
- Large skillet (use a non-stick skillet to forgo cooking oil)
- Spatula for flipping
- Instant read thermometer
Juicy Low FODMAP Turkey Burgers: Ingredients & Tips for Success
I start this low FODMAP turkey burger recipe by adding the following ingredients to a large bowl:
- Turkey: I use extra lean ground turkey.
- Egg: acts as a binder, helping to hold the turkey burger together.
- Garlic-infused olive oil: adds some yummy garlicy flavor as well as some moisture to the burger without adding FODMAPs.
- Coconut aminos: gives the burger some umami flavor as well as enhances the turkey's flavor.
- Fresh parsley: I added this mostly for color but it does give the turkey burgers a bit of fresh, earthy flavor.
- Dried chives: I use dried chives as the chive plant in my herb garden doesn't produce nearly enough and store bought chives tend to go bad really quickly. I always have dried chives on hand and just throw them into almost everything.
- Salt and pepper: further enhance the turkey's flavor.
- Mix: Once you've added these to the bowl, mix with your hands until just combined.
- Form: Then, use your hands to form four equally sized patties that are about 3.5-inch in diameter and 1-inch thick.
- Freeze: Put the turkey burger patties on a plate and stick the plate in the freezer for 15 minutes. The purpose of this is twofold: it helps maintain the structural integrity of the burgers as well as keep the burgers juicy.
- Sear: Preheat a large skillet on medium heat. If you are using a good, non-stick pan, you can forgo adding the avocado oil; otherwise, add ½ tablespoon of avocado oil to the pan. Once the pan is hot, sear the patties on each side for 4-5 minutes or until the temperature reaches 165°F. Use an instant read thermometer to check the temperature of the thickest patty.
- Serve: Remove from heat and serve immediately on a bun or bun alternative.
Low FODMAP, Paleo, and Whole30 Burger Bun Options
If you'd rather not use a gluten-free, low FODMAP bun like the one pictured above, these bun alternatives are low FODMAP as well as Paleo/Whole30 compliant:
- Lettuce, raw: iceberg, green leaf, or butter lettuce work best for buns
- Collard greens, raw (up to 1 cup/serving for low FODMAP)
- Eggplant slices, roasted or grilled (up to 1 cup/serving for low FODMAP)
- Pineapple slices, grilled (up to 1 cup/serving for low FODMAP)
- Sweet potato slices, toasted, roasted or grilled (up to ½ cup/serving for low FODMAP)
- Common tomatoes, raw
Each of these bun alternatives is low FODMAP in the quantities stated above, which are from Monash University's Low FODMAP Diet App.
If you're not concerned with FODMAPs, portobello mushrooms that are roasted or grilled also make a great Paleo/Whole30 compliant bun alternative.
Low FODMAP, Paleo and Whole30 Burger Topping Options
Condiments get super complicated when trying to keep things low FODMAP AND Paleo/Whole30 compliant. I've listed some suggestions below; however, you may not be able to easily find or make compliant options. I will add to this list as I locate or make homemade versions of them in the future.
- Ketchup: Try my Low FODMAP Ketchup recipe, which is Paleo and low FODMAP but not Whole30 compliant. Primal Kitchen makes a Paleo/Whole30 compliant ketchup, which I have tried, and it tastes pretty good but is not low FODMAP. Locally (in BC, Canada), I buy Primal Kitchen products at Nature's Fare, and I believe Save-on-Foods also carries them. For a low FODMAP but not Paleo/Whole30 ketchup option, Fody makes a low FODMAP ketchup, which I have not tried but I have heard good things about, although it is not Paleo or Whole30 compliant. I've seen FODY products locally at Nature's Fare, and you can also order them online.
- Mayo: I use a dairy-free, avocado oil mayo by Chosen Foods. I am providing the link for reference but buy it way cheaper at Costco.
- Yellow mustard: Monash deems yellow mustard tolerable for people with IBS in quantities of up to 1 tablespoon per serving as long as it does not contain garlic or onion. Garlic and onion free mustard is hard to find; however, some of Walmart's Great Value varieties of mustard (including yellow, Dijon, and stone ground) do not contain garlic or onion (at least the ones distributed in Canada), nor is the ominous ingredient "Spices" listed on the label, which could include garlic or onion powder in some products. They are also Paleo and Whole30 compliant.
- Lettuce: Low FODMAP and Paleo/Whole30. Woot!
- Common tomatoes: Low FODMAP and Paleo/Whole30. Woot!
- Dill pickles: store-bought pickles are very likely to contain garlic; I love and often make this Low FODMAP Refrigerator Dill Pickles recipe on Fun without FODMAPs - so quick and easy and they last for a long time. I used this recipe to make the pickles in the pictures.
These are obviously just suggestions - top your low FODMAP turkey burger with the toppings you love.
Super flavorful and easy to make, these juicy low FODMAP turkey burgers make a quick and healthy main for lunch or dinner. They're also Paleo and Whole30 friendly using a Paleo/Whole30 compliant bun alternative (see my notes for lots of options!).
- 1 pound lean ground turkey
- 1 large egg
- 1 tablespoon garlic-infused olive oil
- 1 tablespoon coconut aminos
- 1 tablespoon fresh parsley, finely chopped
- 1 tablespoon dried chives
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- ½ tablespoon avocado oil (for the pan if not using non-stick)
- 4 buns (see notes for options)
- Your favorite burger toppings (see notes for options)
- Add ground turkey, egg, garlic-infused olive oil, coconut aminos, parsley, chives, salt, and pepper to a large bowl and mix with your hands or a spoon until just combined.
- Using your hands, shape turkey mixture into 4 patties with your hands and place on a large plate. The patties should each be about about 3.5-inches in diameter and about 1-inch thick. Stick the plate of burger patties in the freezer for 15 minutes.
- Place a large skillet on medium heat and add the avocado oil (if using). Once hot, add the burger patties and sear on each side for 4-5 minutes or until they reach 165°F per an instant read thermometer.
- Remove from heat, serve on a bun (or bun alternative) with your favorite toppings, like my Low FODMAP Ketchup (Paleo but not Whole30), and sides, like my Low FODMAP Air Fryer French Fries (Paleo & Whole30) or Low FODMAP Broccoli Salad with Bacon (Paleo & Whole30).
BUN OPTIONS (read post above for more details):
- Low FODMAP: Low FODMAP gluten-free hamburger buns
- Low FODMAP & Paleo/Whole30: lettuce (try green leaf, iceberg, or butter lettuce), eggplant (up to 1 cup/serving), pineapple (up to 1 cup/serving), sweet potato (up to ½ cup/serving), common tomatoes, collard greens (up to 1 cup)
- Paleo/Whole30 (not low FODMAP): Portobello mushrooms
- My homemade Low FODMAP Ketchup (Paleo but not Whole30), or any of the store-bought options listed in the post above
- Dairy-free mayo
- Yellow mustard (Low FODMAP: up to 1 tablespoon/serving, no added garlic or onion)
- Green leaf lettuce (or lettuce of your choice)
- Common tomato, sliced
- Low FODMAP dill pickles (I use this recipe)
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Dinner
- Method: Stovetop
- Cuisine: American
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