Low FODMAP Turkey Burgers Recipe

This juicy, tender Low FODMAP Turkey Burgers recipe is made with lean ground turkey, green onion tops, and garlic-infused oil, and is ready in just 25 minutes. Fresh herbs and a quick pan-sear keep these patties flavorful and moist without needing high-FODMAP fillers like onion or garlic. I love making these for weeknight dinners because they never leave me feeling heavy or bloated afterwards.

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What Makes This Version Different

Most turkey burger recipes rely on minced onion and garlic powder for moisture and flavor, which are major triggers for sensitive stomachs. I replaced these with the green tops of scallions and garlic-infused olive oil to keep the savory depth intact without the digestive distress.

Another common mistake people make is overworking the meat, which results in tough, rubbery patties. I learned that mixing the ingredients gently with your hands just until combined guarantees a tender bite every time.

Low FODMAP Turkey Burgers Ingredients

• 1 lb (450g) ground turkey (93% lean recommended)
• 1/4 cup gluten-free breadcrumbs
• 1 large egg
• 2 tbsp green onion tops, finely sliced (green parts only)
• 1 tbsp garlic-infused olive oil
• 1 tbsp fresh parsley, chopped
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 tbsp cooking oil (avocado or canola)
• Optional: Gluten-free buns, lettuce, tomato slices

How To Make Low FODMAP Turkey Burgers

1. Prepare Mixture: In a large mixing bowl, combine the ground turkey, gluten-free breadcrumbs, egg, green onion tops, garlic-infused oil, parsley, oregano, salt, and pepper.
2. Form Patties: Gently mix the ingredients with your hands until just combined, then divide the mixture into four equal portions and shape them into patties about 3/4-inch thick.
3. Heat Pan: Heat the cooking oil in a large non-stick skillet or cast-iron pan over medium-high heat until it shimmers.
4. Cook Burgers: Place the patties in the hot pan and cook for 5-6 minutes per side, flipping once, until golden brown and the internal temperature reaches 165°F (74°C).

Recipe Tips

• Watch the heat: Turkey has less fat than beef, so cooking at too high a heat can dry the outside before the inside is fully cooked.
• Don’t press down: Pressing on the burgers with a spatula releases valuable juices, resulting in a dry burger.
• Check your oil: Ensure your garlic-infused oil is free of actual garlic pieces or sediment to keep it strictly Low FODMAP.

What To Serve With Turkey Burgers

Serve these burgers alongside oven-baked sweet potato fries seasoned with smoked paprika and sea salt. A fresh side salad with arugula, cucumber, and a simple lemon vinaigrette adds a crisp, light contrast to the savory meat.

How To Store

Leftover patties can be stored in an airtight container in the refrigerator for up to 3 days. For longer storage, freeze cooked patties separated by sheets of parchment paper for up to 3 months.

FAQs

• Can I bake these instead of pan-frying?
  Yes, you can bake them at 400°F (200°C) for about 15-20 minutes. Flip them halfway through cooking to ensure even browning on both sides.
• What can I use instead of breadcrumbs?
  Quick oats or almond flour work well as binders if you want to avoid commercial gluten-free breadcrumbs. Just ensure your choice aligns with your specific dietary tolerance levels.
• Is ketchup Low FODMAP?
  Most regular ketchup contains high fructose corn syrup or onion powder. Look for brands specifically labeled Low FODMAP or those made simply without onion and garlic ingredients.

Nutrition

• Calories: 220
• Total Fat: 12g
• Saturated Fat: 3g
• Cholesterol: 85mg
• Sodium: 360mg
• Total Carbohydrate: 5g
• Protein: 22g