I love good turkey burgers. I hate dry, tasteless turkey burgers.
I love high protein meals. I hate ones that are boring.
I love low calorie meals that actually taste amazing. I hate the ones that disappoint me.
I have needs, okay? I’ll bet you do too. I had a package of crazy lean ground turkey -97%. That means it is high in protein, low in calories per ounce, but prone to being pretty damn tasteless and dry.
I decided I needed a turkey burger in my life, and drew upon another low calorie incredient to make them moist. Moist is a really gross word. But it’s appropriate here. Sorry. Anyway, as it turns out, if you shred zucchini and put it in your meats, they won’t dry out. But you also won’t taste the veggies.
Turkey burgers also need some amped up flavor. So I added Korean gochujang paste for a little heat and depth: it’s the new Sriracha, for you hipster foodies out there. Grab it at the Asian store, or just swap in sriracha.
I also wanted to include a little Worchestershire sauce for more umami. I think umami means “funky goodness”. Or that hard to describe “meaty” taste that turkey burgers often lack. Some people use anchovy paste or even Marmite, but this is what I had lying around.
Going with my Asian theme, I included soy sauce, garlic, and some onion in my burger mix. I could have added some sesame oil, but I was attempting to create a truly lean burger. I bound it all together with an egg white instead. Yeah, I’m a fun hater. If you want to increase the calories a bit, definitely sprinkle in a bit of sesame oil because you’ll love life more.
Top these off with a little kimchi or gild the lily with whatever you like. These are spicy, meaty, high in protein and low in calories. Serve on a bed of greens or on a half bun for a light lunch or dinner.
162 calories|4g fat|3g carb|28g protein|1g fiber
- 20 ounces of 97% lean ground turkey
- 1 Tbsp gochujang paste
- 1 Tbsp low sodium soy sauce
- 90 grams grated zucchini (roughly half a zucchini)
- 80 grams raw onion (roughly half an onion), diced
- 1 egg white or 3-4 Tbsp liquid egg whites
- Optional: kimchi to top the burger after it cooks. Bun and/or greens for serving.
- Grate and dice your veggies. Put into a bowl with everything else except toppers. Smoosh it up. Form into 5 patties.
- Heat a nonstick grill pan or skillet over medium high heat. Spray with nonstick cooking spray and cook 5-6 minutes per side in a covered pan.
- Remove from heat. Top with kimchi. Serve.