Mediterranean Diet Trader Joe's Turkey Burgers Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN
These easy and simple Turkey burgers are the perfect beginner-friendly summer BBQ go-to recipe. Packed with lean protein and a simple combination of delicious flavors, these burgers are elevated with the addition of caramelized red onions.
Why you should try making this Mediterranean Diet Trader Joe's Turkey Burgers Recipe?
High Protein Content:
Each serving contains almost 30 grams of protein, primarily from the turkey burger patties. Protein is essential for muscle repair, growth, and overall body maintenance, making this recipe a great option for maintaining a healthy, balanced diet.
Rich in Fiber:
With over 7 grams of fiber per serving, this recipe is gut-healthy and helps keep you feeling full longer. The fiber comes from whole wheat buns, fresh vegetables, and arugula, contributing to a well-rounded and nutrient-dense meal.
Balanced Macronutrients:
The recipe provides a balanced mix of protein, healthy fats, and complex carbohydrates. The whole wheat buns and fresh vegetables offer vitamins, minerals, and antioxidants.
Ingredients:
Makes 4 Serving:
I used Trader Joe's ingredients but feel free to substitute with any other similar product from your choice of grocery store!
1 medium-sized red onion
4 turkey burger patties
4 Tbsp Aioli Garlic Mustard Sauce
2 large beefsteak tomato
1 bag fresh arugula
4 Whole Wheat Hamburger Buns
Total Nutrition:
Per 1 serving:
Calories: 450 kcal
Protein: 30g
Fat: 22g
Carbohydrates: 35g
Fiber: 7g
*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.
Instructions:
Follow these simple steps to create your flavorful grilled Mediterranean turkey burgers with caramelized onions:
Preheat your grill or stovetop pan to medium heat.
Thinly slice the red onion into rings.
Place the onion rings on the grill or in a stovetop pan and cook them for about 5-6 minutes on each side until they become tender and develop grill marks.
While the onions are grilling, cook the turkey burger patties on the preheated grill or stovetop pan for approximately 4-5 minutes on each side. Ensure the internal temperature reaches 165°F (74°C).
Once the burgers are cooked, remove them from the heat and let them rest for a few minutes.
Toast the whole wheat hamburger buns on the grill or in a toaster until lightly golden.
Spread a generous amount of aioli garlic mustard sauce on the bottom half of each toasted bun.
Place a turkey burger patty on top of the sauce.
Layer a few slices of beefsteak tomato, followed by a handful of fresh arugula leaves.
Top the burger with a generous amount of grilled caramelized onions.
Finally, complete the burger by adding the top half of the bun.
Serve your grilled Mediterranean turkey burgers with a side of fresh salad or grilled vegetables to complete the meal.
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