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low fodmap turkey burger on a bun with potato chips on a white plate

Low FODMAP Turkey Burgers

Are you a burger lover looking for a lower fat option? Our Low FODMAP Turkey Burgers are right up your alley! Easy to make and everyone loves them, whether they are following the low FODMAP diet or not; make them for the family or even guests.

Course: Dinner, lunch, Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Makes: 4 Servings
Calories: 270 kcal
Author: Dédé Wilson

Ingredients:

  • 1 large egg
  • 1 -pound (455 g) 94% lean ground turkey
  • 2 tablespoons chopped scallions, green parts only
  • 1 teaspoon Worcestershire sauce
  • 1 tablespoon plus 1 teaspoon Low FODMAP Garlic-Infused Oil, made with olive oil or purchased equivalent, divided
  • ½ teaspoon Bell’s Seasoning
  • Kosher salt
  • Freshly ground black pepper
  • 2 tablespoons unsalted butter
  • 4 low FODMAP rolls; we used sourdough
  • Low FODMAP condiments of choice
  • Sliced tomato & Lettuce; optional

Preparation:

  1. Place egg in a mixing bowl and beat well. Add the turkey, scallions, Worcestershire sauce, 1 teaspoon Low FODMAP Garlic-Infused Oil, Bell’s Seasoning and some salt and pepper. Mix together thoroughly; the mixture will be wet. Allow mixture to sit for about 5 minutes, which allows it to firm up a little bit.
  2. Form four patties, which might be challenging, as the mixture will still be very moist. Just do the best you can and then wash your hands well!
  3. Heat the butter and remaining 1 tablespoon of Low FODMAP Garlic-Infused Oil in a large nonstick skillet over medium heat until butter is melted. Add the patties and cook for about 4 minutes or until the bottom develops a nice sear and you can see that the meat is about halfway cooked through. Flip the burgers over and continue to cook until the burgers are thoroughly cooked. Serve on a roll (or not) with low FODMAP condiments of your choice.

Notes:

Tips

  • Turkey Cheeseburgers: You can top your burgers with a slice of cheese, if you like! After you flip the burger over and are cooking the second side, when it is about halfway cooked through, top with cheese and continue cooking until burger is cooked through.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
  • Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
  • Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
Low FODMAP Turkey Burgers
Amount Per Serving
Calories 270 Calories from Fat 180
% Daily Value*
Fat 20g31%
Sodium 30mg1%
Potassium 12mg0%
Carbohydrates 1g0%
Sugar 1g1%
Protein 21g42%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.