Home » Low FODMAP Recipes » ZUCCHINI TURKEY BURGERS

These Zucchini Turkey Burgers are the perfect way to sneak in an extra serving of veggies! They’re flavourful, delicious and not even the kids will be able to tell that the secret ingredient is shredded zucchini!

I’m always down for a good burger night in our house! They’re so customizable, easy to make and always delicious. Whether you’re talkin’ simple Ground Beef Burgers or these Zucchini Turkey Burgers, they always make a great quick lunch or easy weeknight meal. And no one EVER complains about having them. Am I right? A simple yet satisfying meal you just know the whole family can get behind!

3 zucchini turkey burgers on buns, white dip with a spoon in the background, ketchup, mustard and arugula on the burgers

This recipe may be stashed and filed away under the Low FODMAP Cooking Series but boy, are we in for a treat today! Why, you ask?! Cause yeah, yeah…these Zucchini Turkey Burgers are definitely FODMAP friendly or they wouldn’t be here. So thank you, Zucchini, for giving us something extra to munch on in these already delicious burgers. But I use these Zucchini Turkey Burgers as a classic way to do what I do best and *puts Kitchen Ninja hat on* …you guessed it… hide Veggies in ‘em! Or in this case, a Veggie. One single Zucchini will do the trick!

Ok, so maybe the word ‘shove’ veggies in ’em is better than hide cause the shredded little pieces of bright green Zucchini might have some kids questioning. But don’t worry, you can’t taste a thing!

plate with one zucchini turkey burger on a bun topped with arugula and tzatziki sauce, small bowl of shredded zucchini, white dipping sauce and extra buns in the background

SO, WHY THE ZUCCHINI?!

Sounds like a pretty random Veggie to just go around shoving into burgers, doesn’t it?! Well, first of all, Zucchini is FODMAP friendly in 65g or less and I ain’t about to leave no “allowed” aka FODMAP friendly Veggie behind on this journey. Not on my watch, people. There are already so many limits. I ain’t about to willingly exclude even more. Secondly, Zucchini, although I literally have nothing at all against it, hardly ever makes it’s way onto my dinner table so I guess this is as good excuse as any to get some in.

2 stacked zucchini turkey burgers on buns on a white plate, small bowl of shredded zucchini in the background

ALRIGHT, I’M WITH YA. WHAT INGREDIENTS DO I NEED TO MAKE ZUCCHINI TURKEY BURGERS?

ingredients for zucchini turkey burgers - optional toppings (red onion, tomato), ground turkey, dijon mustard, minced ginger, salt, pepper, turmeric, paprika, cayenne, worcestershire sauce, soy sauce, zucchini — *Complete list of ingredients and amounts can be found in the recipe card below.*

These Turkey Burgers with Zucchini are simple to make and only require a few ingredients. Let’s discuss them in a little bit more detail down below:

Ground Turkey: The base of our burger patties and pairs deliciously well with the zucchini. However, if you want to swap out the ground turkey for something else, ground chicken, beef or pork would all make great options.
Zucchini: The star ingredient and what makes our Turkey Burgers reeeal juicy. Besides, who doesn’t love an extra serving of veggies? No need to remove the skin before use here (hey, extra fibre!). Simply wash, dry and grate. IMPORTANT TIP: Make sure to squeeze as much water out of the Zucchini before adding it to the Ground Turkey mixture! I just use my hands! Not doing this will make the already extremely wet mixture even wetter, soggy and harder to work with.
Ginger: Adds flavour to the burgers. You can use Dry Ginger instead if that’s all you have on hand. Use 1/4 tsp Dried Ginger instead of 1 tbsp Fresh.
Soy Sauce: Adds a bit of saltiness to the burgers. Low FODMAP in servings of 2 tbsp or less. And trust me, Soy Sauce is literally going to be your best friend during this ‘diet’.
Worcestershire Sauce: Adds a bit of smokeyness to the burgers. Low FODMAP in servings of 2 tbsp or less. And, essentially, another great way to flavour things up on the Low FODMAP Diet.
Dijon Mustard: Helps bind the ingredients and keep them moist while adding a subtle tangy flavour. You can use regular yellow ol’ mustard instead, if you prefer.
A note on the Spices: I chose Paprika, Turmeric, Cayenne, Salt and Pepper for this recipe as they’re all FODMAP friendly and add great flavor. However, if not on the Low FODMAP Diet or if otherwise preferred, feel free to use whatever spices your little heart desires.

CUSTOMIZE ‘EM, BABY! MAKE THIS ZUCCHINI TURKEY BURGER YOUR OWN!

plate with plain grilled zucchini burger on a bun with the bun open to show the burger, small bowl of shredded zucchini and white dipping sauce with spoon in the background, small ramekins of ketchup and mustard, plate of toppings (tomatoes, arugula, red onion), extra bun in background

The best thing about these Zucchini Turkey Burgers – besides the fact that ANYONE, FODMAP or no FODMAP will love ‘em – is that you can throw whatever else you want into the mix and completely customize ‘em to your very own liking. Have some extra herbs lying around in the back of your fridge that could use some lovin’? Done. What about those go-to spices you always reach for when making something delicious?! Put ‘em in!

And don’t even get me started on the toppings or the bun options. Obviously, if sticking to a Low FODMAP Diet, just make sure you’re reading ingredients for condiments, sauces, breads, etc. If you’re following a Keto or Low Carb Diet, have your Zucchini Turkey Burger on lettuce instead of a bun. And then, it’s game time baby…top that burger up!

a zucchini turkey burger on a bun topped with pickles, mustard, ketchup, arugula, tomato, red onion, mustard and ketchup in the background, shredded zucchini pieces around

KEY TIPS TO MAKING THESE LOW FODMAP ‘HIDDEN’ ZUCCHINI TURKEY BURGERS

Squeeze out the excess water from the Zucchini before adding it to the Ground Turkey with the rest of the ingredients! Getting rid of the excess water will make the burgers easier to handle and less soggy.
Don’t over mix/work the meat! Just mix it enough that everything is well combined. Keeping handling to a minimum yields the most tender results as the meat becomes more tough as it cooks.
Shape all four patties as even as possible to ensure even cooking.
Put the Zucchini Turkey Burgers Patties in the Freezer for 5-10 minutes if you find the mixture too wet to firm them up a bit before putting them on the grill to cook.
Liberally spray the grill with non-stick cooking spray to ensure the Burgers don’t stick while cooking.

hand holding up a zucchini turkey burger on a bun topped with arugula, mustard, ketchup, tomatoes

FREQUENTLY ASKED QUESTIONS

I DON’T HAVE ANY GROUND TURKEY ON HAND. WHAT ELSE CAN I USE?

These Burgers would be equally good with Lean Ground Chicken or Beef. Lamb or Bison are also good options if you’re feeling a little adventurous!

CAN I USE AN OUTDOOR GRILL INSTEAD OF AN INDOOR ONE?

Absolutely! Heat it up to medium high heat, liberally oil the grates then cook as instructed.

MY MEAT MIXTURE IS SOOOO WET! WHAT DID I DO WRONG?

Nothing, sista (or brotha!), that’s just the way it is. That’s why it’s so super important to make sure you squeeze out any excess water from the Zucchini before adding it to the mixture as we don’t want it any wetter than it already is! Just place the formed patties into the freezer for 5-10 minutes to firm up before placing on a grill to cook.

CAN I MAKE THESE PATTIES IN ADVANCE?

Sure! These patties can be made up to a day in advance – just place them on a parchment lined plate and place them in the refrigerator covered in saran wrap until ready to use.

CAN I FREEZE THESE ZUCCHINI TURKEY BURGERS?

Yes! I love freezing these Burgers for a quick and easy dinner any night of the week. Follow steps 1-4 then place the plate with the patties in the freezer to freeze (ensure they are not touching). Once frozen, individually wrap each patty in aluminum foil and place in a large ziploc freezer bag until ready to use. Thaw in the fridge overnight the day before cooking or cook directly from frozen, if desired (adjust cooking time as needed).

plain zucchini turkey burger on a bottom bun, top bun leaning against it, with a plate of toppings (pickles, tomatoes, red onions, arugula) in the background with an extra bun and a small bowl of a white dipping sauce with a spoon

FODMAP FRIENDLY ZUCCHINI TURKEY BURGERS

Yield: 4 Burgers

Prep Time: 10 minutes

Cook Time: 10 minutes

Total Time: 20 minutes

You can see the Zuc. You can't taste the Zuc. The kids will never know the difference.

Ingredients

1 pound Ground Turkey
1 small Zucchini, skin on, shredded, excess water squeezed out
1 Tbsp Fresh Ginger, minced
1 Tbsp Dijon Mustard
1 Tbsp Tamari
1 Tbsp Worcestershire Sauce
1/2 Tbsp Paprika
1/2 tsp Turmeric
1/2 tsp Salt
1/2 tsp Pepper
1 pinch Cayenne Pepper
Toppings and Bun of choice, check ingredients for FODMAP friendly

Instructions

Prepare the Zucchini: Wash, dry and shred it (no need to peel). Then squeeze out the excess water and throw it in a large bowl.
Add the Ground Turkey and remaining ingredients.
Using your hands, combine thoroughly but don't overwork. The mixture will be wet and sticky.
Form 4 even patties, placing each on a parchment lined plate until all are complete.
Heat an indoor or outdoor grill to medium high heat and spray liberally with non-stick cooking spray. Cook the patties for 15-20 minutes, flipping halfway through (cooking time varies depending on the grill you're using - an instant read thermometer should read 165º when inserted into the center if fully cooked through).
Serve on a Low FODMAP Bun (or not) with desired condiments and toppings of choice!

Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 343Total Fat: 21gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 120mgSodium: 841mgCarbohydrates: 9gFiber: 1gSugar: 2gProtein: 31g

Nutrition is only an estimate and calculated using Nutritionix.