Hey everyone! Craving a juicy burger but need to keep things low-FODMAP? Look no further! These Low FODMAP Turkey Burgers are a total game-changer. They’re packed with flavor, super easy to make, and won’t upset your tummy. Whether you’re following a low-FODMAP diet for IBS or just looking for a healthier burger option, this recipe is a winner. Let’s dive in and get cooking!
Contents
Why Low FODMAP?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbs that can be poorly absorbed in the small intestine, leading to gas, bloating, and other digestive discomforts. A low-FODMAP diet can help manage these symptoms, and it doesn’t mean sacrificing delicious food!
What Makes These Burgers Low FODMAP?
Traditional burgers often contain high-FODMAP ingredients like onion and garlic. This recipe cleverly avoids those triggers while still delivering amazing flavor. We’re using garlic-infused oil (the oil is FODMAP-friendly!), green onion tops (the green parts are okay!), and a blend of herbs and spices to create a burger that’s both delicious and gentle on your gut.
Ingredients You’ll Need:
* 1 pound ground turkey (lean or regular)
* 1 large egg
* 1/4 cup gluten-free breadcrumbs (make sure they’re low FODMAP!)
* 2 tablespoons garlic-infused olive oil
* 1/4 cup chopped green onion tops (green parts only)
* 1 tablespoon chopped fresh parsley
* 1 teaspoon dried oregano
* 1/2 teaspoon smoked paprika
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
* Low-FODMAP burger buns (optional)
* Low-FODMAP toppings of your choice (lettuce, tomato, cucumber, avocado, etc.)
Step-by-Step Instructions:
1. **Get Ready:** In a large bowl, gently combine the ground turkey, egg, and gluten-free breadcrumbs.
2. **Add Flavor:** Pour in the garlic-infused olive oil, then add the chopped green onion tops, parsley, oregano, smoked paprika, salt, and pepper.
3. **Mix Gently:** Use your hands to gently mix everything together until just combined. Be careful not to overmix, as this can make the burgers tough.
4. **Shape the Patties:** Divide the mixture into four equal portions and shape them into patties, about 3/4 inch thick.
5. **Cook ‘Em Up:**
* **Grill:** Preheat your grill to medium heat. Grill the patties for about 5-7 minutes per side, or until they are cooked through and the internal temperature reaches 165°F (74°C).
* **Skillet:** Heat a skillet over medium heat. Add the patties and cook for about 6-8 minutes per side, or until cooked through.
* **Oven:** Preheat your oven to 375°F (190°C). Place the patties on a baking sheet lined with parchment paper and bake for about 20-25 minutes, or until cooked through.
6. **Build Your Burger:** If using, toast your low-FODMAP burger buns. Add your cooked turkey patty and top with your favorite low-FODMAP toppings.
Tips for Perfect Low FODMAP Turkey Burgers:
* **Don’t Overmix:** Overmixing the turkey will result in a tough burger. Mix until just combined.
* **Garlic-Infused Oil is Key:** It provides that delicious garlic flavor without the FODMAPs. Make sure it’s *infused* oil, not garlic oil with actual garlic pieces.
* **Choose Your Bread Wisely:** Not all gluten-free bread is low FODMAP. Read the labels carefully to avoid high-FODMAP ingredients.
* **Get Creative with Toppings:** Lettuce, tomato, cucumber, avocado, sprouts, and lactose-free cheese are all great low-FODMAP options.
Low FODMAP Turkey Burger Variations:
* **Spicy:** Add a pinch of red pepper flakes to the burger mixture.
* **Mediterranean:** Mix in some chopped sun-dried tomatoes (oil-packed, and use sparingly) and feta cheese (lactose-free, if needed).
* **BBQ:** Brush the cooked burgers with your favorite low-FODMAP BBQ sauce.
Serving Suggestions:
These Low FODMAP Turkey Burgers are fantastic with:
* A side salad with a lemon vinaigrette
* Roasted sweet potato fries
* Coleslaw made with a low-FODMAP dressing
* Grilled vegetables
FAQ
* **Can I freeze these burgers?** Yes! Cooked or uncooked patties can be frozen for up to 3 months. Wrap them individually in plastic wrap and then place them in a freezer bag.
* **Can I make these ahead of time?** Absolutely! You can prepare the patties ahead of time and store them in the refrigerator for up to 24 hours before cooking.
* **Where can I find low-FODMAP burger buns?** Many grocery stores now carry gluten-free and low-FODMAP bread options. Check the labels carefully!
* **What if I don’t have garlic-infused oil?** You can make your own by gently heating olive oil with a few cloves of garlic. Remove the garlic after infusing the oil. Be careful not to burn the garlic! Or, you can use asafoetida powder as a garlic substitute.
Enjoy Your Delicious Low FODMAP Turkey Burgers!
These Low FODMAP Turkey Burgers are a tasty and satisfying meal that won’t trigger digestive issues. With a few simple ingredient swaps, you can enjoy a classic burger without the worry. Happy cooking!
Enjoy!