Mediterranean Turkey Burgers
Makes: 4 | Prep: 10 minutes | Cook Time: 15 minutes
INGREDIENTS
1 lb. ground turkey (93/7)
⅓ cup feta cheese, crumbled
½ cup spinach fresh, chopped
¼ cup breadcrumbs, plain
1 egg large
1 tbsp. nonfat Greek yogurt plain
2 tbsp. sundried tomatoes, chopped
1 tsp. oregano
1 tsp. garlic powder
Salt, to taste
Pepper, to taste
Mediterranean turkey burgers are easy to make and are full of flavor from the addition of the spinach, sun-dried tomatoes, and feta cheese. They are perfect for lunch, dinner, cookouts, meal prep and more!
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Ground Turkey – We prefer to use 93/7 ground turkey. Turkey can be lean and can get dried out so you can always use a higher fat turkey or ground beef. Whichever you prefer. Adding fat to the recipe in the form of egg and sun-dried tomatoes in oil will help the burgers from drying out.
Feta Cheese – You could purchase a block of feta cheese and crumble it yourself. I prefer to keep it simple and purchase crumbled feta cheese. The feta cheese keeps the burgers moist and flavorful.
Spinach – Fresh baby spinach is a nutritional powerhouse filled with so many vitamins and minerals. Plus, it’s delicious and makes the burgers nice and colorful.
Breadcrumbs -They act as binding agent to ensure the burgers don’t fall apart. They also absorb and retain the juices, so the burgers are moist. I prefer to use seasoned breadcrumbs as they add a little flavor to the burger.
Egg – The egg acts as the binder, holding all the ingredients together in these Mediterranean turkey burgers.
Greek Yogurt – Tzatziki also works great in place of Greek yogurt but let’s face it, most of us have Greek yogurt in the fridge over Tzatziki. This adds some tang and keeps the burger moist.
Sun-Dried Tomatoes – There is something about sun-dried tomatoes that just make everything taste so much better!
Spices – Adds flavor to the burger. Just some simple garlic powder, oregano, salt and pepper will do it.
Optional, Onion – By all means if you enjoy onions add them to your burger. We as a family are not a fan of onions in most recipes. You can always make them without onions and serve some red onion slices on the side.
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Grill – These burgers can be cooked inside on a non-stick grill pan or outside on a traditional grill. Be sure to oil your grates well if you’re cooking outside so the burgers don’t stick due to their lower fat content with the ground turkey. Cook for about 5 minutes on one side, flip and cook for about 5 minutes longer, or until the internal temperature of 165 degrees Fahrenheit is reached on a thermometer.
Pan Fry – Heat a non-stick pan over medium heat and spray well with cooking spray. Once hot, add patties and sear until golden on the bottom, about 5 minutes. Flip and cook for about 5 minutes longer, or until the internal temperature of 165 degrees Fahrenheit is reached on a thermometer.
Bake – Place burgers on a lightly sprayed baking sheet. Bake at 375 degrees Fahrenheit for 25-30 minutes (or until an internal temperature of 165 degrees Fahrenheit is reached on a thermometer.) Then sear on a hot skillet for 2 minutes per side.
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How long you cook the burgers depends on how thick they are. Thicker burgers will need longer cooking time. You need to cook them until the internal temperature is 165 degrees Fahrenheit.
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Most likely, they are overcooked. Turkey is very lean, so if you cook it too long, it will dry out. A meat thermometer is very helpful to determine when they are done. Check the center, and once they are to a temperature of 165 degrees Fahrenheit, the burgers are done.
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The toppings are endless when it comes to turkey burgers. Honestly, it comes down to what you enjoy. Ideas are:
Extra Feta
Tzatziki
Sliced tomatoes
Sliced Cucumbers
Fresh Spinach
Sliced Onion
Whatever way you like to enjoy your turkey burgers is the best way!
DIRECTIONS
In a large bowl, combine the ground turkey, feta cheese, spinach, breadcrumbs, egg, Greek yogurt, sun-dried tomatoes, and spices. For burgers its best to use your hands for mixing!
Divide the burger mixture into four equal portions and mold them into patties. Place on a cutting board or plate dividing the patties with parchment paper.
Optional, if I have the time, I refrigerate my burgers for at least an hour after shaping them to firm up and hold up when cooking. You can also prepare the burgers and let them rest in the fridge before cooking/grilling for up to 2 days.
There are a few ways you can cook the burgers. Grill (inside on a non-stick grill pan or outside on a traditional grill, pan fry or bake. If cooking outside on a traditional grill be sure to oil your grates well if you're cooking outside so the burgers don't stick due to their lower fat content with the ground turkey. Cook for about 5 minutes on one side, flip and cook for about 5 minutes longer, or until the internal temperature of 165 degrees Fahrenheit is reached on a thermometer.
This step is all about how you like your burgers. These burgers can be served on a toasted whole wheat bun, on a bed of lettuce, paired with a veggie or pasta salad. Toppings are also endless and can be personalized, lettuce, Tzatziki, sliced tomatoes, extra feta, sliced cucumbers or sliced onion.
NUTRITION: Calories: 233kcal | Fat: 7g | Carbohydrates: 12g | Fiber: 2g | Sugar: 4g | Protein: 33g
Hi, I’m Rachel Simson, Registered Dietitian and owner of Buffalo Dietitian!
I’ve helped hundreds of individuals and women build better relationships with food and make nutrition feel doable again!
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