Spicy Turkey and Zucchini Burgers
These Spicy Turkey and Zucchini Burgers combine lean turkey meat with shredded zucchini, bold spices, and Mediterranean-inspired ingredients to create juicy, flavorful patties. They’re perfect served in pita bread, on a bed of greens, or with a side of tzatziki sauce. This dish is high in protein, packed with nutrients, and versatile enough for meal prep or a quick weeknight dinner.
Ingredients:
For the Burgers:
1 lb (450g) ground turkey (preferably lean)
1 medium zucchini (about 1 cup), grated and excess water squeezed out
1/4 cup finely chopped onion or scallions
2 cloves garlic, minced
1/4 cup breadcrumbs (or almond flour for a low-carb option)
1 large egg
2 tbsp chopped fresh parsley or cilantro
1 tsp smoked paprika
1/2 tsp ground cumin
1/2 tsp crushed red pepper flakes (adjust to taste)
1/2 tsp salt
1/4 tsp black pepper
1 tbsp olive oil (for cooking)
Optional Toppings:
Tzatziki sauce or hummus
Sliced cucumbers and tomatoes
Feta cheese
Pita bread or whole-grain buns
Mixed greens
Instructions:
Prepare the Zucchini:
Grate the zucchini and use a clean towel or cheesecloth to squeeze out as much water as possible. This prevents the burgers from becoming too wet.
Mix the Ingredients:
In a large bowl, combine ground turkey, zucchini, onion, garlic, breadcrumbs, egg, parsley, and spices. Mix until evenly combined, but avoid overmixing.
Shape the Patties:
Form the mixture into 4–6 patties, depending on your preferred size.
Cook the Burgers:
Heat olive oil in a skillet over medium heat. Cook the patties for about 4–5 minutes per side or until golden brown and the internal temperature reaches 165°F (74°C).
Serve:
Serve warm with your choice of toppings and sides.
Tips for Success
Moisture Management: Always squeeze out zucchini water to ensure the patties hold their shape.
Binding Agents: The egg and breadcrumbs help bind the mixture. For a gluten-free version, use almond flour or gluten-free breadcrumbs.
Cooking Technique: Use medium heat to prevent burning while allowing the burgers to cook through evenly.
Meal Prep: These burgers freeze well. Shape them and freeze individually on a baking sheet, then transfer to a freezer-safe container.
Benefits:
High Protein: Ground turkey is a lean, protein-rich option.
Nutrient-Dense: Zucchini adds vitamins A and C, potassium, and fiber.
Low Fat: The recipe uses minimal oil, making it heart-healthy.
Mediterranean Flavors: Incorporating parsley, olive oil, and spices boosts antioxidants and flavor without added sodium.
Nutritional Information (per patty, ~5 servings)
Calories: ~180
Protein: ~22g
Carbohydrates: ~4g
Fat: ~8g
Fiber: ~1g
Sodium: ~250mg
Note: Nutritional values will vary depending on toppings and sides.
Common Questions & Answers
Q: Can I bake these burgers instead of frying them?
A: Yes, bake them at 375°F (190°C) on a parchment-lined baking sheet for 20–25 minutes, flipping halfway through.
Q: How do I keep the patties from falling apart?
A: Ensure the zucchini is well-drained and consider adding an extra tablespoon of breadcrumbs if the mixture feels too wet.
Q: What can I use as a vegetarian substitute?
A: Swap turkey with mashed chickpeas or lentils for a plant-based version.
Q: What’s the best way to reheat these?
A: Reheat in a skillet or oven to maintain crispness, or microwave for a quick option.
Q: Can I make these spicier?
A: Increase the red pepper flakes or add a touch of cayenne pepper to the mix.
Enjoy these Mediterranean Spicy Turkey and Zucchini Burgers as a healthy and flavorful addition to your meal rotation!