Mushroom Turkey Burgers (189 cals + 13.4 g protein!)

BBQ season is on its way!! (even though it might not look like it right now with that new batch of snow on the ground). I love bbq’ing even when it is cold out. Last night I created a new healthy turkey burger recipe so you can eliminate those box-bought burgers that are backed with ingredients… you can’t even pronounce.

Nutrition Facts per 1 burger patty: 189 calories, 2.5 g fat, 27.6 g carbs, and 13.4 g protein.

Mushroom Turkey Burg 3

For few calories you get high amounts of lean protein that will leave you satisfied after dinner.

Ingredients (makes 4 burger patties):
1 lb. lean ground turkey (you can use ground chicken if you prefer it)
1 tsp cumin
1/2 tsp basil
1 tsp garlic salt
1/3 cup red onion, chopped finely
2 cloves garlic, crushed
2 tbsp egg whites
2 tbsp brown rice flour
1/4 cup sauteed mushrooms

1. Start with sauteing your mushrooms on medium-high heat in a skillet with 1 tbsp olive oil for ~7-10 minutes. When finished, set aside.
2. Mix all other ingredients thoroughly in a large bowl – you may need to use your hands!
3. Add mushrooms to the mix. Thoroughly distribute and mix.
4. Spread a sheet of tin-foil on the counter. Drizzle to cover it with olive oil (this is to prevent sticking).
5. Make 4 burger patties and set them on the tin foil.
6. Preheat the BBQ.
7. Cook the burger patties on the tinfoil on the bbq for about 15 minutes (flip to brown each side. Then move onto the grill when the outside layer of the burger is cooked enough that it wont fall through!
8. Brown each side. ~another 10 minutes. (Therefore a total cook time of ~25-30 minutes)
9. Voila! Check that there is no pink throughout and that they are fully cooked. Enjoy 🙂

Mushroom Turkey Burg

I usually eat my burger plain on a bed of lettuce and we served ours with a side kale salad. My dad however, topped his burger with gouda cheese, onion, and an egg bun and LOVED it.

Either way is absolutely delicious and these burgers are very filling.


Published by Brooke Bliss, BScFN, RYT-500

My name is Brooke Bliss. I am a yogi, traveller, and food enthusiast. I am a graduate of Western University's B.Sc. Honors Nutrition & Dietetics program and a 500-hour certified yoga teacher. I love to share my healthy, whole-food recipes, nutrition facts, yoga and lifestyle tips. Thank you for stopping by my page. Namaste :)

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: