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We’re all familiar with that hankering for a sizzling, succulent burger straight from the grill, particularly during the sunny summer months. How about this for a twist: a Turkey Zucchini Burger, offering a healthier alternative, brimming with Greek-inspired flavors. Tuck it into a bun piled high with your preferred toppings or take a culinary trip to the Mediterranean by adding a dollop of hummus or tzatziki! With summer upon us, why not embark on a gastronomic journey with this Turkey Zucchini Burger adventure!
Ingredients:
- Ground turkey: It is best to choose 93%/7% fat (or leaner, although you might reduce the juicy feel the leaner you go). At equal fat percentages, turkey has the same amount of fat as beef, however it is lower in saturated fat. Ground turkey instead contains more polyunsaturated fat, which is a protective, healthier type of fat. Lean ground chicken may be substituted.
- Zucchini: Adds moisture to the dish without many calories, while providing dietary fiber and vitamin C for a healthy digestion and immune system.
- Whole wheat panko breadcrumbs: Contributes to the burger’s texture, and are a good source of dietary fiber. They may be replaced with regular breadcrumbs. Consider this as a cost savings: you can even make your own breadcrumbs by letting stale bread that has been hanging around just fully dry.
- Onion: Brings a depth of flavor to the recipe and is rich in antioxidants and vitamin C, promoting good heart health.
- Garlic: Provides a robust flavor and is known for its medicinal properties. Remember that grating the garlic creates a stronger flavor than mincing and ensures that the flavor integrates with the other ingredients.
- Feta cheese: Adds a tangy taste and creaminess, while being lower in fat than other cheeses and providing a good amount of calcium for bone health.
- Egg: Acts as a binder in the recipe, and is a source of high-quality protein and essential vitamins and minerals, including vitamin B12 and selenium.
- Parsley: Adds a fresh flavor and a pop of color to the burger, and is rich in antioxidants and vitamins A, C, and K.
- Oregano: to enhance the savory notes
- Salt and pepper: Enhance the overall flavor.
- Olive oil: just a bit of healthy fat for cooking the burgers
How to Make Turkey Zucchini Burgers:
For full recipe details, read below.
Expert Tips:
- Shred your zucchini with a box grater or in your food processor. Place it in a strainer and toss it with a pinch of salt. Let it sit while you prepare your other ingredients. Once you are ready, squeeze out excess moisture in a strainer or towel. This step is important, otherwise your patties will not hold together and you will end up with “turkey crumble” and not turkey burgers!
- These patties can also be prepared in a skillet using a touch of olive oil. It’s advised not to use an outdoor grill for cooking, as the raw patties have a soft texture that could prove challenging to manage.
How to eat Turkey Zucchini Burgers
- Embrace the classic All-American style by presenting it in a bun, adorned with traditional burger toppings.
- Alternatively, ditch the bun and enjoy the savory patty on its own, complemented by a side salad or your choice of vegetables.
- For a low-carb twist, consider enveloping your burger in crisp lettuce leaves.
Storage Recommendations:
These turkey zucchini burgers can be stored in different ways depending on how soon you plan to use them:
- Refrigerator: If you plan to cook the turkey burgers within a couple of days, you can store the raw patties in the refrigerator for up to 2 days. Cooked turkey burgers can be refrigerated in an airtight container for up to two days. Always ensure that the refrigerator temperature is at 40 °F or below.
- Freezer: For longer storage, turkey burgers can be frozen for up to 2 to 3 months. To freeze, place the patties on a baking sheet until firm (about 30 minutes), then individually wrap each burger in plastic and place all burgers in a resealable freezer bag. Thaw the burgers overnight in the refrigerator before cooking.
Remember, whether refrigerated or frozen, always reheat the turkey burgers to an internal temperature of 165ºF before serving.
In conclusion, Turkey Zucchini Burgers offer a delightful fusion of flavor and health. They are not only satisfyingly delicious but also packed with nutritious ingredients that make them a perfect choice for those seeking healthier alternatives to traditional burgers. Whether you’re serving them up at a family barbecue, or simply looking for a quick, easy, and healthy weeknight dinner, these burgers are sure to impress. So why wait? Grab your apron, and get ready to elevate your burger game with these delectable Turkey Zucchini Burgers. Happy cooking!
Other Recipes to Try:
Mediterranean Turkey Meatballs
Italian Sausage, Peppers and Onions Sandwich
Turkey Zucchini Burgers
Enjoy lean, flavorful Turkey Zucchini Burgers. Packed with zucchini, feta, and spices, these burgers are a healthy twist on a classic. Perfect for a delicious, guilt-free meal!
Servings: 8
Equipment
Ingredients
- 1 lb lean ground turkey
- 1 cup zucchini shredded
- 1/4 cup onion finely chopped
- 1/4 cup parsley finely chopped
- 2 cloves garlic grated
- 1/2 cup whole wheat panko breadcrumbs
- 1/2 cup feta cheese crumbled
- 2 tsp dried oregano
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 egg
- 2 tbsp extra virgin olive oil
Instructions
- Shred the zucchini and place it into a strainer with a pinch of salt. Let it drain while you prepare the rest of the ingredients.
- Place ground turkey in a large mixing bowl. Add chopped onion, parsley, grated garlic, breadcrumbs, feta cheese, oregano, salt and pepper.
- Squeeze excess moisture from the zucchini by pressing gently in the strainer, or use a kitchen towel if needed. Add to the bowl and combine all ingredients together with a spatula or a fork.
- Beat the egg lightly in a small bowl and add it last to the mix. Mix again until well combined.
- Form 8 patties with your hands (or 6 if you want larger patties). If needed, cover with plastic wrap and refrigerate until you are ready to cook them.
- Preheat a cast iron grill on medium high and brush it with olive oil to prevent sticking.
- Allow the patties to cook undisturbed for approximately 5 minutes on one side. Prior to turning them over, lightly baste the top surface with the remaining olive oil.
- Continue to cook for another 5 minutes, or until the patties are no longer pink in the middle and have achieved a nice brown crust on the outside (internal temperature should reach 165°F for safe consumption).
Notes
These patties can also be prepared in a skillet using a touch of olive oil.
It’s advised not to use an outdoor grill for cooking, as the raw patties have a soft texture that could prove challenging to manage.
Nutrition
Nutrition Facts
Turkey Zucchini Burgers
Amount per Serving
Calories
150
% Daily Value*
Total Fat
7
g
11
%
Saturated Fat
2
g
13
%
Trans Fat
0.01
g
Cholesterol
60
mg
20
%
Sodium
247
mg
11
%
Total Carbohydrate
5
g
2
%
Dietary Fiber
1
g
4
%
Total Sugars
1
g
1
%
Includes Added Sugar
0
g
Protein
16
g
32
%
Vitamin A
281
IU
6
%
Vitamin C
6
mg
7
%
Vitamin D
0.4
µg
3
%
Calcium
74
mg
7
%
Iron
1
mg
6
%
Potassium
256
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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an outstanding burger choice that does not disappoint!
These burgers are moist, super flavorful and easy! Love this recipe!
Thank you so much! Glad you enjoyed them!
Moist, super flavorful and EASY. Love this burger!
Thank you Heather! Hope they become a staple at your house!
These zucchini turkey burgers are absolutely delicious so moist very tasty we love them this is my go to recipe from now on thank you!
Thank you Trisha! Glad you like this recipe. They’re a great alternative to beef burgers!
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Your challenge is accepted: I will cook these tonight, on the grill, using one of those burger baskets that allow you turn them all at once.
I plan to add a small pinch of cayenne… and will add Salt to drain the zucchini 😉 I’ll let you know how it turns out. Cross fingers!
Fingers crossed, and you will have to report how they turned out. I am a klutz with these grill baskets but I’m sure you know what you’re doing! And by all means feel free to adjust the seasoning to your liking; cayenne pepper sounds like a great addition!
I thoroughly enjoyed this recipe. The herbs and feta especially added meatiness and flavor to the turkey base.
Grilling them over charcoal was not a great idea. With little fat to drip onto the coals and generate smoke, charcoal grilling didn’t add much flavor. Next time I will use a cast iron skillet, or perhaps experiment with hickory chips.
I did add a pinch of cayenne, not enough to overpower anything, but enough to tickle the tongue. I served them with Bombay potatoes and chickpeas. The two flavorful dishes complemented each other well.
Thanks for posting this one. My first use of grated zucchini, but not my last.
Randy, thank you for your detailed feedback including great tips and suggestions! It is much appreciated. You’re officially hired as my recipe tester!