Guess what? Burgers don’t need to be bad for you. They also don’t need to be served alongside a heaping pile of French fries. With this healthy turkey burger recipe, you get nearly 3 tablespoons of heart-healthy monounsaturated olive oil paired with veggies and lean protein.
Italian Turkey Burgers with Cauliflower and Carrot Salad
Serves 4
Burgers
- 1 lb 99% lean ground turkey breast
- 1/2 sm onion, finely chopped
- 2 Tbsp unsalted tomato paste
- 1 clove garlic, minced
- 1/2 tsp dried oregano
- 1/2 tsp dried basil
- 2 tsp olive oil
- 4 slices provolone (1/2 oz each)
- 4 whole wheat hamburger buns
- 6 tsp no-salt-added ketchup
- 4 leaves romaine
Salad
- 1 med head cauliflower (about 2 lb), cut into florets
- 3 med carrots, cut on the diagonal into 1/2″-thick slices
- Pinch of salt
- 2 Tbsp extra virgin olive oil
- 3 Tbsp apple cider vinegar
- 1 tsp sugar
- 1/2 tsp dried oregano
- 1/4 tsp dried thyme
- 1/4 tsp red-pepper flakes
Prepare salad: Heat oven to 450°F. Toss cauliflower, carrots, and salt with 1 tablespoon of the oil on rimmed baking sheet coated with cooking spray. Roast vegetables until tender, 18 to 20 minutes.
Whisk together vinegar, sugar, oregano, thyme, pepper, and remaining 1 tablespoon oil in medium bowl. Toss in vegetables. Cool to room temperature.
Make burgers: Combine turkey, onion, tomato paste, garlic, oregano, and basil while vegetables roast. Form into 4 patties.
Heat oil in nonstick frying pan or cast-iron skillet over medium-high heat. Add patties and cook 10 minutes, turning once. Top each patty with 1 slice cheese, cover pan, and cook until cheese melts, about 1 minute longer.
Assemble burgers on buns with 1 1/2 teaspoons ketchup and a lettuce leaf. Serve with the salad.
Nutrition (per serving): 440 cal, 38 g pro, 38 g carb, 7 g fiber, 17 g fat, 4 g sat fat, 499 mg sodium
Work time: 25 minutes
Total Time: 40 minutes
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