Healthy Turkey Burgers with Spinach Recipe
Healthy Turkey Burgers with Spinach, Feta & Tzatziki are a delicious and nutritious twist on traditional burgers. Made with lean ground turkey, fresh spinach, and creamy feta cheese, these burgers are packed with flavor and protein while being lower in fat. Each juicy patty is complemented by a refreshing homemade tzatziki sauce, which adds a tangy, creamy layer without extra calories. Ideal for a balanced meal, these burgers offer antioxidants, lean protein, and probiotics, making them a perfect option for a wholesome lunch or dinner.
Prep Time: 15 minutes
Chopping spinach, onions, and garlic: 5 minutes
Mixing ingredients and forming patties: 5 minutes
Preparing Tzatziki sauce: 5 minutes
Cook Time: 10-12 minutes
Grill or pan-fry patties: 5-6 minutes per side
Total Time: Approximately 25-30 minutes
Ingredients:
1 lb ground turkey
1 cup fresh spinach, chopped
1/4 cup feta cheese, crumbled
1 clove garlic, minced
1/4 cup red onion, finely chopped
Salt and pepper to taste
Whole wheat buns (optional)
Tzatziki Sauce:
1/2 cup Greek yogurt
1/4 cup cucumber, grated and drained
1 clove garlic, minced
1 tbsp fresh dill, chopped
Salt and pepper to taste
Lemon juice to taste
Instructions:
Prepare the Tzatziki: In a small bowl, combine Greek yogurt, grated cucumber, garlic, dill, salt, pepper, and a dash of lemon juice. Mix well and refrigerate.
Make the Burger Patties: In a large bowl, combine ground turkey, spinach, feta, garlic, and red onion. Season with salt and pepper. Mix until just combined.
Form Patties: Divide the mixture into 4 equal portions and shape into patties.
Cook the Patties: Grill or pan-fry over medium heat for about 5-6 minutes on each side, or until fully cooked.
Assemble the Burger: Place each patty on a whole wheat bun (if using) and top with a spoonful of tzatziki sauce.
Recipe Notes
Add Extra Veggies: Try adding shredded carrots or zucchini for extra nutrients.
Dairy-Free Option: Use dairy-free yogurt and skip the feta for a dairy-free version.
Buns: For a low-carb option, skip the bun or serve in lettuce wraps.
Nutritional Information (per serving):
Calories: ~250-300 (depends on serving size and toppings)
Protein: 25-30g
Carbohydrates: 15g (with bun) / 5g (without bun)
Fat: 8-10g
Health Benefits
Lean Protein: Turkey provides lean protein for muscle repair and growth.
Low in Fat: Ground turkey is lower in fat than traditional red meat burgers.
Rich in Antioxidants: Spinach and garlic are high in antioxidants, promoting heart health.
Supports Digestive Health: Tzatziki’s Greek yogurt contains probiotics, supporting gut health.
Q&A
Can I use ground chicken instead of turkey?
Yes, ground chicken works well as a substitute.
How do I prevent the burgers from drying out?
Don’t overcook the burgers, and add a bit of olive oil if your mixture seems too dry.
Is this recipe freezer-friendly?
Yes, you can freeze the patties before cooking. Simply thaw in the fridge before grilling.
Can I add more flavors?
Absolutely! Add fresh herbs like parsley or a pinch of smoked paprika for extra flavor.
Enjoy this nutrient-packed, delicious, and satisfying turkey burger!