Take a bite out of these juicy low-FODMAPS turkey burgers to mix up your burger repertoire! These burgers are incredibly flavorful and simple to prepare on an outdoor grill or stovetop, and they make a nutritious and time-saving main dish for lunch or dinner. Not only do they have a low FODMAP content, but they also fit into Paleo, Whole30, low-carb, and Keto diets when paired with an approved bun substitute (check out the options below). For an even more delicious and satisfying burger, serve these low-FODMAPS turkey burgers with low-FODMAPS broccoli salad with bacon, low-FODMAPS air fryer french fries, homemade low-FODMAPS ketchup, low-FODMAPS quick pickles, and/or low-FODMAPS burger sauce. [feast_advanced_jump_to].
Are you craving a juicy, flavorful burger but following a low FODMAP diet? Look no further! We’ve got you covered with two amazing low FODMAP turkey burger recipes that are sure to satisfy your taste buds.
The Best Low FODMAP Turkey Burger from FODMAP Everyday
This recipe from FODMAP Everyday boasts a unique approach to keeping your turkey burger moist and flavorful. Instead of relying on breadcrumbs, which are often high in FODMAPs, this recipe uses the power of eggs and butter to create a truly delectable burger experience
Ingredients:
- 1 pound ground turkey (94% lean)
- 1 tablespoon Bell’s Seasoning
- 1 large egg
- 2 scallions, chopped
- 1 tablespoon Worcestershire sauce
- 1 tablespoon butter
- 1 tablespoon low FODMAP garlic-infused oil
- Kosher salt and freshly ground black pepper to taste
Instructions:
- Combine ground turkey, Bell’s Seasoning, egg, scallions, and Worcestershire sauce in a large bowl. Mix well using your hands.
- Form the mixture into four equal-sized patties, about 3.5 inches in diameter and 1 inch thick.
- In a large skillet, melt butter with low FODMAP garlic-infused oil over medium heat.
- Sear the patties for 4-5 minutes per side, or until they reach an internal temperature of 165°F.
- Season with salt and pepper to taste.
- Serve on your favorite low FODMAP bun or lettuce wrap, and top with your desired condiments.
Juicy Low FODMAP Turkey Burgers from Good Noms, Honey!
This recipe from Good Noms, Honey! takes a different approach, focusing on using garlic-infused olive oil and coconut aminos to add flavor and moisture to the turkey. This recipe is also versatile, offering various low FODMAP bun and topping options to suit your dietary needs and preferences.
Ingredients:
- 1 pound ground turkey
- 1 tablespoon garlic-infused olive oil
- 1 tablespoon coconut aminos
- 1 tablespoon dried chives
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- ½ tablespoon avocado oil (optional, for the pan)
- Low FODMAP buns or lettuce wraps
- Your favorite low FODMAP toppings
Instructions:
- Combine ground turkey, garlic-infused olive oil, coconut aminos, chives, salt, and pepper in a large bowl. Mix well using your hands.
- Form the mixture into four equal-sized patties, about 3.5 inches in diameter and 1 inch thick.
- Freeze the patties for 15 minutes to help them hold their shape.
- Heat a large skillet over medium heat or preheat your grill to medium heat.
- If using a skillet, add avocado oil. Cook the patties for 4-5 minutes per side, or until they reach an internal temperature of 165°F.
- If grilling, cook the patties for 4-5 minutes per side, or until they reach an internal temperature of 165°F.
- Serve on your favorite low FODMAP bun or lettuce wrap, and top with your desired condiments.
Low FODMAP Bun and Topping Options:
Both recipes offer a variety of low FODMAP bun and topping options to customize your burger experience. Here are some ideas:
Low FODMAP Buns:
- Gluten-free low FODMAP hamburger buns
- Lettuce wraps (green leaf, iceberg, or butter lettuce)
- Eggplant slices (up to 1 cup per serving)
- Pineapple slices (up to 1 cup per serving)
- Sweet potato slices (up to ½ cup per serving)
- Common tomatoes (up to ½ tomato per serving)
- Collard greens (up to 1 cup per serving)
Low FODMAP Toppings:
- Low FODMAP ketchup
- Dairy-free mayo
- Yellow mustard
- Green leaf lettuce
- Common tomato slices
- Quick low FODMAP pickles
- Low FODMAP burger sauce
Additional Tips:
- For extra flavor, try adding a pinch of smoked paprika or chipotle powder to your burger mixture.
- If you don’t have garlic-infused olive oil, you can use regular olive oil and add a small amount of garlic powder instead.
- Be sure to check the labels of your condiments to ensure they are low FODMAP.
- These burgers can be cooked on the stovetop, grill, or even in the air fryer.
With these two delicious low FODMAP turkey burger recipes, you can enjoy a satisfying and flavorful burger without compromising your diet. So fire up the grill, grab your favorite toppings, and get ready to experience the ultimate low FODMAP burger bliss!
Why low FODMAP turkey burgers?
I may have never developed this recipe were it not for having extra ground turkey on hand. Meat is ridiculously expensive around here, so we buy it in bulk whenever possible. I wanted to try another low FODMAP recipe using ground turkey, so we bought 4 pounds of it. Having 3 extra pounds left over, I needed to do something with it lest it take up space in my freezer forever.
We enjoy burgers occasionally throughout the year, but especially in the summer when they’re a perfect summertime meal. I usually use beef as the protein in burgers, like most people who eat red meat, but since I had some extra turkey to use up, I thought it would be fun to create a recipe and try making turkey burgers.
We were really happy with the results. I was concerned that they would be dry because turkey is normally a leaner meat than beef, but there are steps you can take to ensure the turkey stays moist while cooking, which I have included in the recipe method. These burgers are super moist, and the turkey flavor really shines through.
Juicy Low FODMAP Turkey Burgers: Ingredients & Tips for Success
I start this low FODMAP turkey burger recipe by adding the following ingredients to a large bowl:
- Turkey: I use extra lean ground turkey.
- Garlic-infused olive oil gives the burger some delicious flavor and moisture without adding FODMAPs.
- Coconut aminos: improves the flavor of the turkey and adds some umami to the burger. If one is not following a Paleo or Whole30 diet, Worcestershire sauce, tamari sauce, or soy sauce can be used instead.
- Dried chives: I use dried chives because the store-bought chives spoil very quickly and the chive plant in my herb garden doesn’t produce nearly enough. I simply add dried chives to almost everything since I always have them on hand.
- Salt and pepper: further enhance the turkeys flavor.
- Mix: Using your hands, stir these into the bowl until they are evenly distributed.
- Form: Next, using your hands, create four roughly 3-inch-round patties of equal size. 5-inch in diameter and 1-inch thick.
- Freeze: Place the patties of turkey on a plate and place it in the freezer for fifteen minutes. This serves two purposes: it keeps the burgers juicy and helps preserve their structural integrity.
- Sear: Preheat a large skillet on medium heat. You can skip adding the avocado oil if your pan is high-quality non-stick; if not, add ½ tablespoon of avocado oil to the pan. When the pan is hot, sear the patties for four to five minutes on each side, or until they are 165°F. The thickest patty should be checked for temperature using an instant read thermometer.
- Serve: Take off the heat source and promptly place on a bun or a bun substitute.
The Best Juicy Turkey Burgers – Low FODMAP, Gluten Free
FAQ
Can I eat a turkey burger if I have IBS?
Are frozen turkey burgers low Fodmap?
Are Trader Joe’s turkey burgers low Fodmap?
What is a good binding agent for turkey burgers?
What is a low FODMAP veggie burger?
Schär has a wide range of certified low fodmap products. This low fodmap veggie burger is vegan, loaded with nutritious ingredients and easy to digest. Plus flavorful with meaty texture and consistency. Start by cooking your brown rice.Use this method for best results.
What are the foods considered as fodmap?
Fodmap foods are those containing fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These compounds are found in some fruits such as apples, pears, some vegetables such as cruciferous vegetables, many ultra-processed products containing fructose and dietary products, among others.
Which burgers are low-FODMAP?
So I did some online investigating, and have compiled low-FODMAP choices that may work for you at McDonald’s®, Wendy’s®, Burger King®, Subway® and Pizza Hut®. In general, eggs and oatmeal appear low-FODMAP at most places. You can also try a side salad. The hamburger patty, to my surprise, seemed the best option at all three burger joints.
What is a low-fat turkey burger?
These low-fat turkey burgers are flavoured with onion and herbs, wrapped in a single rasher of streaky bacon for added flavour – a surefire family hit Turkey mince, spiralized courgette, feta and mint give these burgers a healthier profile. Serve with a peppery rocket and sweet cherry tomato salad