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 or outdoor grill, these burgers make a quick and healthy main dish for lunch or dinner. In addition to being low FODMAP, they're also Paleo, Whole30, low carb and Keto-friendly using a compliant bun alternative (see below for options!). Serve these low FODMAP turkey burgers with low FODMAP broccoli salad with bacon, low FODMAP air fryer french fries, homemade low FODMAP ketchup, low FODMAP quick pickles, and/or low FODMAP burger sauce for an even more delicious and satisfying burger.
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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 low FODMAP 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?
Yes! 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, but as long as you freeze them for 15 minutes prior to grilling, they hold together and taste even more delicious grilled. While my initial low FODMAP turkey burgers recipe included only directions for the stovetop, now this recipe includes grilling instructions as well.
Necessary Equipment
The equipment I use to make these juicy low FODMAP turkey burgers includes:
- Large bowl
- Large plate
- Freezer
- Stove top or outdoor grill (I use a natural gas grill)
- 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
Ingredients
I start this low FODMAP turkey burger recipe by adding the following ingredients to a large bowl:
- Turkey: I use extra lean ground turkey.
- 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. If not eating Paleo or Whole30, one can also use Worcestershire sauce, tamari sauce or soy sauce.
- 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.
Method
- 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 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, low carb and Keto (unless otherwise indicated):
- 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 - not low carb/Keto)
- Sweet potato slices, toasted, roasted or grilled (up to ½ cup/serving for low FODMAP - not low carb/Keto)
- Common tomatoes, raw (up to ½ tomato for low FODMAP)
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, Keto, and low carb compliant bun alternative.
Low FODMAP Burger Topping Options
Condiments get super complicated when trying to keep things low FODMAP AND Paleo, Whole30, low carb or Keto. 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, Keto or low carb. Primal Kitchen makes a Paleo/Whole30/Keto 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/Keto 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, Whole30, or Keto. 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.
- Lettuce
- Common tomatoes
- Dill pickles: store-bought pickles are very likely to contain garlic; therefore, I make my own homemade Quick Low FODMAP Pickles, which only take 10 minutes of prep and 30 minutes of refrigeration time (ideally 24 hours).
- Burger sauce (aka Special Sauce): if you want your turkey burger to taste similar to a McDonald's Big Mac, try my homemade Low FODMAP Burger Sauce. It's Keto, low carb and refined sugar-free with a Paleo option.
These are obviously just suggestions - top your low FODMAP turkey burger with the toppings you love.
Juicy Low FODMAP Turkey Burgers (Paleo, Whole30, Keto)
Ingredients
- 1 pound lean ground turkey
- 1 tablespoon garlic-infused olive oil
- 1 tablespoon coconut aminos*
- 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
Instructions
- Add ground turkey, egg, garlic-infused olive oil, coconut aminos, 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) or preheat an outdoor grill to medium heat (I use a natural gas grill). 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, Quick Low FODMAP Pickles and/or Low FODMAP Burger Sauce, and sides, like Low FODMAP Air Fryer French Fries or Low FODMAP Broccoli Salad with Bacon.
Notes
- Low FODMAP Burger Bun Options: (read post above for more details):
- 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)
- Low FODMAP & Keto/low carb: lettuce, eggplant, common tomatoes, collard greens
- Other Bun Options:
- Paleo/Whole30/Keto (not low FODMAP): Portobello mushrooms
- Low FODMAP Burger Topping Options:
- My homemade Low FODMAP Ketchup (Paleo but not Whole30 or Keto), or any of the store-bought options listed in the post above
- Dairy-free mayo or your preferred 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
- My homemade Quick Low FODMAP Pickles
- My homemade Low FODMAP Burger Sauce
- Coconut aminos: if not needing Paleo/Whole30, Worcestershire sauce, tamari sauce, or soy sauce (if not needing gluten-free) can be used instead of coconut aminos; however, reduce the quantity of salt if using one of these options.
- Update 10/9/22: Recipe updated to include grilling instructions.
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