Healthy High Protein Burger (Printable)
Lean turkey or chicken patties with fresh toppings
# What You Need:
→ Burger Patties
01 - 1.1 lb lean ground turkey or chicken
02 - 1 large egg
03 - 2 tbsp rolled oats
04 - 2 tbsp finely chopped red onion
05 - 1 tbsp Dijon mustard
06 - 1 clove garlic, minced
07 - 1 tbsp chopped fresh parsley
08 - 1/2 tsp smoked paprika
09 - 1/2 tsp salt
10 - 1/4 tsp black pepper
→ Toppings
11 - 4 whole wheat burger buns or lettuce leaves
12 - 4 slices ripe tomato
13 - 4 leaves crisp lettuce
14 - 4 slices red onion
15 - 4 tbsp plain Greek yogurt
16 - 1 small avocado, sliced
# Steps:
01 - Combine ground turkey or chicken, egg, oats, red onion, Dijon mustard, garlic, parsley, smoked paprika, salt, and black pepper in a large bowl. Mix gently until just combined, being careful not to overwork the meat.
02 - Divide mixture into 4 equal portions and shape each into a patty approximately 1/2 inch thick.
03 - Preheat a nonstick skillet or grill over medium-high heat. Lightly oil if necessary.
04 - Cook patties for 4-5 minutes per side until golden brown and fully cooked, reaching an internal temperature of 165°F.
05 - Lightly toast whole wheat buns if desired.
06 - Place lettuce leaf on bun base, add cooked patty, top with Greek yogurt, tomato, onion, avocado, and finish with top bun.
# Expert Hints:
01 -
- You get that satisfying burger experience without the heavy post meal sluggishness
- The patties stay incredibly juicy thanks to the oats and egg trick I learned
02 -
- The indentation trick is not optional because lean meat shrinks and puffs up more than fatty beef
- Let the patties rest for two minutes after cooking so the juices redistribute instead of running out on your first bite
03 -
- Get your hands wet with cold water before shaping patties to prevent sticking
- Add a splash of Worcestershire sauce if you want deeper umami flavor