These Mediterranean Turkey Burgers are deliciously moist and full of great tasting ingredients like olives, sundried tomatoes, parsley and garlic. They can be grilled or sauteed. I top them off with my favorite Avocado Herb Sauce which is like a green ketchup.
Benefits of Protein in Turkey Burgers
Turkey burgers are a good source of protein. Proteins are the building blocks of life. Every cell in the human body contains protein. Your body uses it to build and repair tissue. You need it to make enzymes, hormones, and other body chemicals. It is an important building block of bones, muscles, cartilage, skin, and blood. The abundance of protein in turkey regulates insulin levels and combats fatigue.
You’ve probably heard that turkey has a lot of the amino acid L-tryptophan which is used to produce melatonin, the sleep-promoting neurotransmitter. Many people believe it’s what makes them tired after their Thanksgiving meal. But the truth is turkey has about the same amount of tryptophan as other meats. It’s probably the heavy load of carbs you ate at Thanksgiving that made you feel sleepy. Don’t worry, these Mediterranean Turkey Burgers won’t’ make you tired. Instead, they will delight your senses and give you energy.
Eating protein at breakfast, lunch, and dinner helps prevent hypoglycemia (low blood sugar). It’s easier to feel joy and clarity when you have stable blood sugar. You have fewer mood swings.
The L-tryptophan in turkey is used for the production of serotonin. Serotonin is referred to as the happy hormone. Serotonin is a compound in the brain that promotes feelings of relaxation, happiness, security and confidence. Therefore eating Mediterranean Turkey Burgers makes you feel better and enjoy life more.
I love burgers because they’re so easy to make. But turkey burgers have a tendency to be a bit dry. To keep these burgers moist and juicy I add olives, sun-dried tomatoes, garlic, onions and parsley.
One pound of ground turkey makes 4-6 burgers. I like to make six because the smaller ones are just the right amount of protein for me.
They are simple to make. Chop up all the vegetables and put into a bowl. Add the ground turkey and an egg to bind them together. If you don’t eat eggs you can leave them out and they will still be good. But I find the egg makes them a little more firm and moist.
If you’re gilling the burgers, leave out the egg.
Making Mediterranean Turkey Burgers in A Food Processor
Chopping the ingredients in a food processor save a lot of time and work You don’t get as much texture but it’s oh-so-easy!
- Put the onions and garlic into the processor and pulse a few times to chop.
- Add the olives, sun-dried tomatoes and parsley. Pulse to coarsely chop.
- Add the ground turkey and egg (if using) and pulse to combine.
- Shape into burgers.
Cooking the Burgers
Saute the burgers in a tiny bit of olive oil, coconut oil or ghee or grill them. Since weather is getting nice I plan to get my grill out this weekend. I love grilling so easy and very little clean-up
Saute on medium for 5 minutes on medium each side.
If grilling heat grill on high, turn down one side and place the turkey burgers on that side. Cover. your grill and cook for 5 minutes. Turn over and grill 5 minutes more.
I’ve experimented with making different versions of Avocado Herb Sauce for years. But this version is the easiest and most versatile. I use whatever herbs I have in my refrigerator, parsley, cilantro, basil or dill. It’s fun because each one creates a slightly different flavor. Just toss all of the ingredients in a blender or food processor, and pulse until smooth.
I make these Mediterranean Turkey Burgers regularly because they are…quick and easy. They use simple, delicious, easy to find ingredients, have a bright fresh flavor, can be sauteed or grilled. The protein and L-tryptophan makes makes you feel good. It’s a good mood food!
If you like this recipe you may also like these other burgers:
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Mediterranean Turkey Burgers
- Total Time: 30 minutes
- Yield: 4-6 1x
Description
These Mediterranean Turkey Burgers are deliciously moist and full of great tasting ingredients like olives, sundried tomatoes, parsley and garlic. They can be sauteed or grilled.
Ingredients
- 1/2 cup minced onion
- 2 large garlic cloves, minced
- 1/2 cup kalamata olives, pitted and chopped
- 2 tablespoons sun-dried tomatoes packed in oil, chopped
- 1/4 cup finely chopped fresh parsley
- 1 egg (leave out if grilling)
- 1 pound ground turkey, dark meat is best
- ½ teaspoon Celtic sea salt
- ¼ teaspoon freshly ground black pepper
- 1 tablespoon coconut oil or ghee, for the pan, leave out if grilling
Avocado Herb Dressing
- ½ cup avocado, packed, about 1 medium avocado
- 1 small garlic clove, chopped
- 3 tablespoons fresh lemon or lime juice
- 2 tablespoons extra virgin olive oil
- ½ cup parsley, cilantro, basil or dill
- ½ teaspoon Celtic sea salt
- 4–6 tablespoons water or more for desired consistency
Instructions
- In a large mixing bowl, combine the onion, garlic, olives, sun-dried tomatoes, and parsley. To make in a food processor, see instructions above.*
- Add egg (if using), turkey, salt and pepper.
- Shape into four or six patties.
- Heat the oil in a large skillet over medium heat and cook 6 minutes, if using egg or 5 minutes without the egg, on each side.
- Or heat a grill on high, oil the grill, turn one side of the grill down to medium. Place burgers on the cooler side and grill for 5 minutes on each side.
- Serve on salad greens with Avocado Herb Dressing
Avocado Herb Dressing*
- Put all ingredients in a blender or food processor starting with 4 tablespoons water.
- Blend until smooth, add more water to get the desired consistency.
- Taste to adjust salt.
- Store in a jar in the fridge. Keeps for about 5 days.
Notes
If making in a food processor, make the avocado sauce first, this way you don’t have to wash the processor.
If you’re gilling the burgers, leave out the egg.
- Prep Time: 15
- Cook Time: 15
- Category: Paleo, Gluten Free, Dairy Free
- Cuisine: Farm to Table
