Lean and Juicy Turkey and Mushroom Burgers

turkey burger
Leyla Shamayeva, MS, RD

Nutrition Highlights (per serving)

Calories 85
Fat 3g
Carbs 1g
Protein 13g
View All
Total Time 25 min
Prep 15 min, Cook 10 min
Servings 6

You can have a juicy meat-based burger that's also lower in fat and won't trigger heartburn. The key is to use a lean meat—in this case, turkey—and pair it with a low-fat filler—in this case, finely chopped baby bella mushrooms, which offer a meaty texture without any added fat of their own.

We also use a bit of Worcestershire sauce for flavor and juiciness. Although it has a lower pH, meaning it's more acidic, the small quantity balanced out with the other ingredients is unlikely to cause reflux. In fact, balancing out acidic foods with non-acidic choices is one way to prevent heartburn.

Ingredients

  • 3/4 pound turkey breast, ground
  • 1/2 cup baby bella mushrooms, finely chopped
  • 1 tablespoon olive oil
  • 1 tablespoon Worcestershire sauce

Preparation

  1. Combine the ground turkey breast, mushrooms, olive oil, and Worcestershire sauce in a small bowl.
  2. Divide the mixture into 6 parts and form a patty from each, about 1/2-inch thick, with your hands and set aside.
  3. Grease a stovetop griddle or medium skillet and cook the patties over medium heat, about 5 minutes on each side.

Ingredient Variations and Substitutions

These burgers are quite simple—there aren't too many ingredients that you can swap out.

However, you can make this a chicken patty or a lower-fat beef burger by opting for 90 or 95 percent lean ground beef instead of ground turkey breast. Most supermarkets offer the 90 percent lean option. Some may have the 95 percent version available.

Here's a pro tip: grind your own turkey breast. Sometimes store-bought versions contain a mixture of white and dark turkey meat, so their fat content varies. If you're grinding your own meat, you'll know exactly how much fat is in there.

Cooking and Serving Tips

For the juiciest burgers, try not to press on the patties during cooking. Also do your best to only flip them once. This way, the moisture gets locked into the burger rather than being squeezed out into the skillet.

Burgers are usually served with hot sauce, tomatoes, or onions—all potential heartburn triggers. So, how can you enjoy this one? One option is to avoid the bun altogether and serve the turkey patty over a salad or roasted veggies for a lower-carb meal.

You can also serve a patty with grain on the side, like quinoa or brown rice. Alternatively, choose a whole wheat bun and serve with crunchy lettuce, a spear of mustard, or topped over a heartburn-friendly salad in the bun.

Nutrition Facts
Servings: 6
Amount per serving  
Calories 85
% Daily Value*
Total Fat 3g 4%
Saturated Fat 1g 5%
Cholesterol 28mg 9%
Sodium 53mg 2%
Total Carbohydrate 1g 0%
Dietary Fiber 0g 0%
Total Sugars 1g  
Includes 0g Added Sugars 0%
Protein 13g  
Vitamin D 0mcg 0%
Calcium 6mg 0%
Iron 1mg 6%
Potassium 208mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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