These high protein turkey burgers are quick, easy, DELICIOUS, and pack 30 grams of protein per burger. Perfect for busy weeknights.
I’ve never been a huge beef burger gal, but I’m a HUGE fan of chicken and turkey burgers. These turkey burgers are made with 99% lean ground turkey, making them super high protein and low in fat. Add just a touch of olive oil to keep the moisture and you’ve got one of the best dang macro-friendly burgers out there.
Bonus points for it being ready in just 20 minutes, too. All you’ve gotta do is mix up the burger mixture, form into patties, and cook! I like to get all my other toppings ready while the burgers are cooking so everything’s ready to go when they’re done.
Turkey burgers have surged in popularity as a healthier, lower-fat alternative to beef burgers. But how much protein does a turkey burger actually contain? Let’s take a closer look at the protein content and nutrition facts of this lean, flavorful patty.
Typical Protein in a Turkey Burger
A 4-ounce turkey burger patty provides about 22 grams of protein This makes it an excellent source of this essential macronutrient
For comparison, a beef burger patty of the same size has around 20 grams of protein. So turkey burgers can provide similar, if not higher, protein than beef.
Turkey breast meat is naturally high in protein. Opting for turkey burgers made with minimal ingredients ensures you get the full benefits of its protein content
Benefits of Turkey Burger Protein
The ample protein in turkey burgers offers many benefits:
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Supports building and maintaining muscle mass as protein is essential for muscle growth and repair.
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Provides a feeling of fullness and satisfaction, keeping hunger at bay.
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Provides a nutritious, low-fat option for athletes and bodybuilders.
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Helps stabilize blood sugar levels thanks to the complex protein.
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Contains all the essential amino acids needed in a healthy diet.
Nutrition Profile of Turkey Burgers
A 4-ounce turkey burger patty contains:
- Calories: 190
- Total fat: 9g
- Carbs: 5g
- Protein: 23g
- Iron: 2% DV
- Potassium: 8% DV
Turkey burgers are an excellent nutrient-dense choice with plenty of protein, important minerals like potassium and iron, and minimal fat and carbs.
Tips for Maximizing Protein
Follow these tips for getting the most protein from your turkey burgers:
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Choose minimally processed, additive-free burger patties.
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Add extra toppings high in protein like cheese, avocado, fried egg.
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Pair with side dishes like quinoa, beans, Greek yogurt for extra protein.
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Make patties using extra lean ground turkey mixed with egg whites and veggies.
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Avoid cooking too long at high heat, which can denature proteins.
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Incorporate into a high protein meal plan for increased daily intake.
Who Can Benefit from Turkey Burger Protein?
The protein content of turkey burgers makes them a smart choice for:
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Athletes and bodybuilders for muscle building.
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Those aiming to lose weight due to higher protein and lower calories.
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Individuals looking to reduce red meat intake but keep protein high.
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People with specific dietary needs like vegetarians or gluten-free eaters. Turkey burgers can be easily adapted.
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Anyone seeking a nutritious low-fat meal rich in essential amino acids.
So if you’re looking for a satisfying protein boost, look no further than a tasty turkey burger! Load it up with nutrient-packed toppings and sides for a well-rounded, protein-filled meal.
How To Make Them
- Mix all ingredients: In a medium size bowl, mix the turkey, olive oil, egg, seasonings, Worcestershire sauce, and green onions until just combined. Try not to over-mix.
- Separate into 4: Separate the meat mixture into 4 equal meatballs.
- Cook burgers: Heat a large frying pan on medium high heat and spray with cooking spray. Place the 4 meatballs on the pan and use a small piece of parchment paper to smash each one into patty form. The parchment paper keeps the spatula from sticking to the meat mixture. If you’d rather, you can get a little oil on your hands and form the meat into patties before you begin cooking. Cook the burgers for about 5 minutes on each side, or until fully cooked.
That’s it! Super simple.
I love to eat these burgers on a toasted bun with any of the following:
- Sliced tomatoes
- Cheese (throw this on right at the end of cooking to melt)
- Pickles
- Lettuce
- Light burger sauce
- Light honey mustard sauce
You could even wrap this in lettuce for a low-carb option. OR for extra carbs, a side of sweet potato fries 😉
After cooling, I like to store these patties in a small ziplock bag in the fridge. Store for 3-4 days.
Be sure to leave a comment and review if you try out this recipe and let me know how it was! I hope you love them as much as we do 🙂
Making High Protein TURKEY BURGERS!
FAQ
Are turkey burgers good protein?
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High protein content:A typical turkey burger provides a significant amount of protein per serving.
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Lean protein:Turkey is considered a lean meat, meaning it is lower in saturated fat compared to other meats like beef.
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Important to check ingredients:When buying pre-made turkey burgers, check the label to ensure they are made with lean ground turkey and not loaded with added fats or sodium.
How much protein is in 2 turkey burgers?
| Nutrient | Value |
|---|---|
| Net carbs | 4g |
| Fiber | 0g |
| Sugar | 2g |
| Protein | 62g |
How much protein is in 4 oz of turkey ground turkey?
| Serving Size | 4oz |
|---|---|
| Dietary Fiber 0g | 0% |
| Sugars 0g | |
| Protein 22g | |
| Vitamin A 0% Vitamin C 0% Calcium 0% Iron 10% |
How much protein is in a 5 oz turkey burger?
Yard House Grilled Burgers 5 Oz Turkey (1 serving) contains 47g total carbs, 44.1g net carbs, 23g fat, 33g protein, and 535 calories.
Are turkey burgers high in protein?
Yes, turkey burgers are an excellent source of protein. A 4-ounce turkey burger patty typically contains around 22 grams of protein, making it a great option for individuals looking to increase their protein intake. 2. How does the protein content in a turkey burger compare to a beef burger? Making High Protein TURKEY BURGERS!
How many calories in a burger of turkey burger?
1 burger of turkey burger (Extra Lean – Compliments) contains 190 Calories. The macronutrient breakdown is 10% carbs, 42% fat, and 48% protein. This is a good source of protein (41% of your Daily Value) and potassium (8% of your Daily Value). For 1 burger of turkey burger (142g)
How much protein is in ground turkey?
A 3 ounce serving of ground turkey contains approximately 25.6 grams of protein. The U.S. Food and Nutrition Board does not include the amount of other nutrients in the protein, such as vitamins or minerals. Ground turkey is a good source of protein.
How much fiber is in a turkey burger?
A turkey burger contains approximately 0 g of fiber. High fiber foods are good for health and come with many benefits, such as helping to lower cholesterol levels. Try to increase your daily fiber intake to at least 30 grams per day.
Are turkey burgers healthy?
This high-protein one-pot wonder combines tender chicken, nutty tahini, kidney beans, and nutritious wild rice, making it a wholesome and satisfying meal. These turkey burgers are packed with protein and are low in calories. Served with a mixed salad, coleslaw or sweet potato wedges, they make an exciting yet healthy family dinner for four.
How much ground turkey to make a Burger?
So I usually get 2 lbs. of ground turkey and turn it into 6 burgers. Being careful to not overmix the meat, combine the ingredients for the bbq sauce turkey burgers (turkey, bbq sauce, Worcestershire sauce, cheddar cheese, salt, and pepper).