Grilled Turkey Burgers with Avocado BBQ
Grilled turkey burgers are a fantastic alternative to traditional beef burgers, offering a leaner protein source without sacrificing flavor. When paired with a creamy avocado BBQ sauce, these burgers become a mouthwatering delight. This article will provide a detailed recipe for grilled turkey burgers with avocado BBQ sauce, including ingredient facts, nutritional information, preparation steps, cooking instructions, and serving suggestions.
Ingredients
For the Turkey Burgers:
- 1 pound ground turkey (93% lean)
- ½ cup breadcrumbs (whole wheat or gluten-free)
- 1 large egg
- 2 tablespoons Worcestershire sauce
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon smoked paprika
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- 4 whole grain burger buns (or gluten-free buns)
For the Avocado BBQ Sauce:
- 1 ripe avocado
- ¼ cup BBQ sauce (store-bought or homemade)
- 1 tablespoon lime juice
- ½ teaspoon garlic powder
- Salt and pepper, to taste
Ingredient Facts
Total Nutritional Information (per serving)
This recipe makes 4 servings. Here’s the nutritional breakdown per serving:
Per serving (1 burger with sauce on bun):
- Calories: 335 kcal
- Protein: 26.4 grams
- Carbohydrates: 44 grams
- Fat: 15.5 grams
- Fiber: 5 grams
- Sugars: 4 grams
Preparation and Grilling Instructions
1. Prepare the Turkey Burger Mixture:
- In a large bowl, combine 1 pound ground turkey, ½ cup breadcrumbs, 1 large egg, 2 tablespoons Worcestershire sauce, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon smoked paprika, ½ teaspoon salt, ¼ teaspoon black pepper, ½ teaspoon dried oregano, and ½ teaspoon dried thyme.
- Mix until well combined, but do not overwork the meat, as this can make the burgers tough.
2. Shape the Burgers:
- Divide the mixture into 4 equal portions and shape them into burger patties, about ¾ inch thick. Use your thumb to create a small indentation in the center of each patty; this helps them cook evenly.
3. Preheat the Grill:
- Preheat your grill to medium-high heat (around 375°F to 400°F). Lightly oil the grill grates to prevent sticking.
4. Make the Avocado BBQ Sauce:
- In a medium bowl, mash 1 ripe avocado with a fork until smooth.
- Add ¼ cup BBQ sauce, 1 tablespoon lime juice, ½ teaspoon garlic powder, and salt and pepper to taste. Mix until well combined and creamy.
5. Grill the Burgers:
- Place the turkey patties on the grill. Cook for about 5-7 minutes per side or until they reach an internal temperature of 165°F. Avoid pressing down on the patties while cooking to keep them juicy.
6. Toast the Buns:
- In the last few minutes of cooking, place the whole grain burger buns cut side down on the grill to toast until golden brown.
7. Assemble the Burgers:
- Remove the patties and buns from the grill. Place each turkey burger on a bun and generously spread the avocado BBQ sauce on top.
Serving Suggestions
- With Fresh Vegetables: Serve alongside a salad of mixed greens, cherry tomatoes, and cucumber for a refreshing side.
- Toppings: Add your favorite burger toppings, such as sliced tomatoes, lettuce, pickles, or cheese.
- Sides: Pair with sweet potato fries, grilled vegetables, or a quinoa salad for a complete meal.
Cooking Tips
- Make Ahead: You can prepare the turkey burger mixture ahead of time and refrigerate it for up to 24 hours before grilling.
- Freezing: Form the patties and freeze them for later use. Just remember to thaw them in the fridge before grilling.
- Flavor Variations: Experiment with different spices or herbs in the burger mixture, such as cumin or chili powder, for a unique flavor profile.
Conclusion
Grilled turkey burgers with avocado BBQ sauce are a nutritious and flavorful meal perfect for anyone looking to enjoy a healthier take on traditional burgers. With lean turkey providing ample protein and the creamy avocado BBQ sauce adding delicious flavor, this recipe is sure to satisfy your cravings while supporting your fitness goals. Enjoy these burgers at your next cookout or meal prep them for a week of delicious lunches!
