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blue bowl filled with orzo salad, yogurt sauce and charred turkey burger

Healthy Mediterranean Turkey Burgers with Zucchini Tzatziki

  • Author: Lauren Grant
  • Prep Time: 10 minutes
  • chilling time: 15 minutes
  • Cook Time: 10 minutes
  • Total Time: 35 minutes
  • Yield: 4 burgers + 1 ½ cups sauce 1x
  • Category: Main Dish
  • Method: Stove top
  • Cuisine: Mediterranean

Description

These are some of the best turkey burger you can make at home! Healthy yet flavorful and moist, these burgers are a true dinner superstar. Cooked on the stovetop in a cast-iron skillet, these come together quickly and easily. Serve on a toasted bun with the zucchini tzatziki or over a bed of orzo pasta salad. 


Ingredients

Scale
  • 2 small zucchini
  • 1 pound 93% lean ground turkey 
  • 1 ½ cups plain 2% or whole milk greek yogurt, divided 
  • ½ cup whole-wheat bread crumbs (2 ounces)
  • ¼ cup minced parsley
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon minced fresh oregano (or 1 ½ teaspoons dried)
  • 2 teaspoons Worcestershire sauce
  • 2 teaspoons grated garlic, divided
  • kosher salt and black pepper
  • ¼ teaspoon red pepper flakes or cracked black pepper
  • Grapeseed oil or vegetable oil
  • 2 tablespoons fresh dill (or 1 tablespoon dried)
  • 1 tablespoon white wine vinegar 

Instructions

Using a large hole box grater, shred zucchini. Transfer to a clean kitchen towel, gather corners of towel and squeeze tightly to release excess liquid. (When you think you’re done, squeeze a bit more.) Shredded zucchini should measure about 2 cups (8 ounces in weight).

Combine 1 cup shredded and squeezed zucchini, turkey, ½ cup yogurt, bread crumbs, parsley, oil, oregano, Worcestershire, 1 ½ teaspoons garlic, ½ teaspoon salt, and ¼ teaspoon red pepper flakes. 

Divide meat into 4 equal portions, gently form each into a ball, then lightly flatten into 1-inch-thick burger patties. Press finger through center of patties (this helps keep the patties flat during cooking) and transfer to a plate; chill patties at least 15 minutes or up to 4 hours.

For the sauce, combine remaining 1 cup shredded and squeezed zucchini, remaining 1 cup yogurt, remaining ½ teaspoon garlic, dill, vinegar, ½ teaspoon salt and ¼ teaspoon black pepper; season with additional salt and pepper to taste.

Heat a large cast-iron skillet over medium for 5 minutes. Brush with a teaspoon or so of grapeseed oil to coat.

Transfer burger patties to pan and cook, without moving, until bottom sides are dark brown and crusted, 3–4 minutes. Flip burgers and cook until charred and crusted, 4–5 minutes more and an instant-read thermometer register 160ºF. (Total cook time will be 9–10 minutes.)

Transfer burgers to a plate and let rest 5–10 minutes.  

Serve burgers with tzatziki and orzo salad or on a bun with tzatziki, lettuce, tomato and crumbled feta.



Notes

For the best burgers, use 93% lean turkey. Avoid using 99% lean ground turkey. If you do, I recommend adding 1 or 2 more tablespoons of olive oil to the 

The zucchini tzatziki is great for meal prep or making ahead (as opposed to traditional tzatziki made with cucumber) because it doesn’t water out as much. The tzatziki can be made up to 2 days ahead.

The largest cast-iron skillet I have is a 9-inch so I have to cook these burgers in two batches. It’s best to avoid overcrowding so the burger cook evenly and they’re easy to flip. 


Nutrition

  • Serving Size: 1 burger + ⅓ cup sauce
  • Calories: 292
  • Sugar: 5g
  • Sodium: 433mg
  • Fat: 14g
  • Saturated Fat: 4g
  • Carbohydrates: 8g
  • Fiber: 1g
  • Protein: 31g
  • Cholesterol: 90mg

Keywords: mediterranean turkey burger, healthy turkey burgers

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