Here’s a high-protein, nutrient-packed recipe for a Turkey Burger with a Side of Roasted Veggies
a balanced, muscle-friendly meal perfect for bodybuilders or anyone seeking lean protein, complex carbs, and fiber!
Turkey Burger
Ingredients
- For the burgers:
- 1 lb (450g) lean ground turkey (93% lean)
- 1/4 cup finely diced onion
- 2 garlic cloves (minced)
- 1 tsp smoked paprika
- 1 tsp Worcestershire sauce (optional)
- 1/4 cup whole-grain breadcrumbs or rolled oats (for binding)
- Salt and pepper (to taste)
- 1 tbsp olive oil or avocado oil (for cooking)
- Optional toppings:
- Whole-grain bun
- Lettuce, tomato, avocado, or pickles
- 1 slice low-fat cheese (e.g., Swiss or cheddar)
Instructions
1. Mix the patties:
- In a bowl, combine ground turkey, onion, garlic, paprika, Worcestershire sauce, breadcrumbs, salt, and pepper. Mix gently (overmixing makes tough burgers).
2. Form patties:
- Divide the mixture into 2-4 patties (depending on size). Press a thumbprint into the center to prevent bulging.
3. Cook:
- Heat oil in a skillet over medium heat. Cook patties for 5-6 minutes per side until internal temperature reaches 165°F (74°C).
- Add cheese in the last minute of cooking if desired.
4. Assemble:
- Serve on a whole-grain bun or lettuce wrap with toppings of choice.
Roasted Veggies
Ingredients
- 2 cups mixed veggies (e.g., zucchini, bell peppers, broccoli, red onion, cherry tomatoes)
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- 1/2 tsp dried oregano
- Salt and pepper (to taste)
Instructions
1. Prep veggies:
- Chop veggies into bite-sized pieces.
2. Season:
- Toss with olive oil, garlic powder, oregano, salt, and pepper.
3. Roast:
- Spread on a baking sheet and roast at 425°F (220°C) for 20-25 minutes, flipping halfway, until caramelized.
Macros (Per Serving: 1 burger + veggies)
- Calories: ~450-500 kcal
- Protein: ~40-45g (turkey + optional cheese)
- Carbs: ~25-30g (veggies + optional bun)
- Fats: ~15-20g (olive oil + turkey)
Why This Meal is Great for Bodybuilders
- Lean Protein: Turkey provides essential amino acids for muscle repair and growth.
- Fiber & Antioxidants: Roasted veggies add vitamins (A, C, K) and fiber for digestion.
- Customizable: Skip the bun for a low-carb option or add avocado for healthy fats.
- Meal Prep Friendly: Cook extra patties and veggies for quick weekday meals.
Pro Tips
- Boost Flavor: Add 1 tsp cumin or chili powder to the turkey mix.
- Extra Protein: Mix 1 egg white into the patty mixture for binding and added protein.
- Lower Carbs: Serve the burger on a bed of spinach or roasted sweet potato slices.
- Air Fryer Option: Cook patties and veggies in an air fryer at 375°F (190°C) for 10-12 minutes.
Enjoy this juicy, protein-packed meal to fuel your workouts and recovery! 🍔🥦💪