Low FODMAP Turkey Zucchini Burgers
August is here and in a few weeks summer will begin to wind down… but there’s still plenty of time to make the most of BBQ season! This low FODMAP turkey zucchini burger recipe is simple, using only 7 ingredients and it takes less than 35 minutes to make.
The original recipe included whole wheat breadcrumbs and has been updated to meet criteria for low FODMAP. (“FODMAP” stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates that aren’t as easy to digest for people with certain types of gut issues).
(Recipe and original post by dietetic intern Alexandra Liddy in August 2016; edited and updated by Jenna Volpe, RDN, LD, CLT most recently in August 2021.)
Wait a minute: isn’t all turkey considered low FODMAP?
Yes! ALL turkey, whether ground or roasted, in soup or deli meat is inherently “low FODMAP”. This is because turkey, like other types of meat/poultry/fish, does not contain any carbohydrates.
The ingredients in this recipe that have been swapped/updated to meet low FODMAP criteria include the whole wheat panko breadcrumbs, red onion, and garlic.
The other ingredients…
You likely have most of the ingredients on hand in your kitchen cabinets… but if not they’re easy to find in a local grocery store or farmer’s market, especially this time of year!
The zucchini helps retain moisture in the burgers and is an easy way to sneak extra vegetables into the meal without notice – making it very kid-friendly even for the pickiest of eaters.
Low FODMAP breadcrumbs (or an egg)
To keep the burgers from falling apart after the addition of zucchini, some low-FODMAP gluten-free breadcrumbs or an egg (depending on your preference) come into play and hold everything together!
Although some people with digestive issues/IBS can actually tolerate red onion (the original ingredient here) in moderation, scallions are my go-to when helping people swap out onions for a low FODMAP alternative if it’s clear that onions don’t work for you.
Scallions add a great texture, mildly sweet flavor similar to onions, and give some extra color to these burgers too!
The additional seasonings are simple and enhances the overall flavor of the burger. FYI: in this recipe I swapped the garlic out for parsley to make it low FODMAP, although many people can actually tolerate garlic powder in moderation kind of like onions!
This recipe takes a traditional turkey burger to the next level by providing fiber, vitamins, and minerals that are not normally found in a regular burger!
Low FODMAP Turkey Zucchini Burgers
- Standard size cheese grater for zucchini
- Cutting board and knife
- Large bowl
- Whisk if using an egg
- Grill or large skillet for cooking
- Meat thermometer recommended for food safety
- 1 small/medium zucchini grated
- 1 pound ground turkey
- 1/4 cup gluten free panko breadcrumbs or 1 egg, whisked
- 1/2 cup scallions sliced thin
- 1 TBSP parsley finely chopped, fresh or dried
- 1/4 tsp Kosher salt or Celtic sea salt or Redmond real salt
- 1/4 tsp black pepper
- Cooking spray
- Grate the zucchini and squeeze out the excess moisture using your hands. It will be roughly ½ c of grated zucchini once all the excess water has been squeezed out.
- In a large bowl, add the zucchini, ground turkey, panko (or egg), scallions, salt, black pepper, and parsley. Mix well until all the ingredients are evenly distributed - using your hands works best.
- Form into 5 equal-sized patties and flatten them using your hand so they aren’t too thick.
- Heat a large skillet over medium heat and spray with cooking spray. Add the burgers and cook for 8 minutes on each side or until the internal temperature reaches 165°F. (If grilling - spray the grate with cooking spray prior to putting the burgers on the grill. Cook for 8 minutes on each side or until the internal temperature is 165°F).
- When grating the zucchini, using a grater with smaller grating slots will make for a better consistency. Make sure to really squeeze out the zucchini so your burgers will bind properly.
- Top some fresh greens on your finished product for an extra boost of veggies and vitality (life force energy from food!).
- You can have this burger with or without a bun, depending on your preference and dietary needs.
- This also goes great with a side of homemade steak fries or sweet potato fries!