These high protein turkey burgers are quick, easy, DELICIOUS, and pack 30 grams of protein per burger. Perfect for busy weeknights.
I’ve never been a huge beef burger gal, but I’m a HUGE fan of chicken and turkey burgers. These turkey burgers are made with 99% lean ground turkey, making them super high protein and low in fat. Add just a touch of olive oil to keep the moisture and you’ve got one of the best dang macro-friendly burgers out there.
Bonus points for it being ready in just 20 minutes, too. All you’ve gotta do is mix up the burger mixture, form into patties, and cook! I like to get all my other toppings ready while the burgers are cooking so everything’s ready to go when they’re done.
Turkey burgers have surged in popularity as a healthier alternative to beef. But how much protein does a turkey burger actually contain? In this article, we’ll break down the protein content in turkey burgers and how they compare to beef.
Why Turkey Burgers?
There are several reasons turkey burgers have become a go-to for health-conscious eaters:
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Lower in fat and calories – Turkey is naturally leaner than beef An average turkey burger contains 9 grams of fat compared to 15 grams in a beef burger
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High in protein – A 4 ounce turkey burger patty packs about 22 grams of protein.
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Versatile ingredient – Ground turkey works well in burgers, meatballs, tacos, chili, and more.
So turkey burgers offer a way to get satisfying protein and flavor while avoiding the higher saturated fat content of beef.
Protein Content of Turkey Burgers
A 4 ounce turkey burger patty contains around 22 grams of protein on average. This amounts to over 40% of the recommended Daily Value for protein.
To put that protein content into context:
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A regular beef hamburger patty has about 20 grams of protein.
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A grilled chicken breast has around 28 grams of protein for a 4 ounce serving.
So turkey burgers provide protein on par with common high-protein options. The exact amount can vary slightly by brand. But in general, a reasonably sized turkey burger will supply 20-25 grams of protein.
Comparing Turkey and Beef Burgers
Per ounce, ground turkey actually edges out 80% lean ground beef in terms of protein content.
| Food | Protein (g) |
|---|---|
| 4 oz turkey burger patty | 22 |
| 4 oz 80% lean beef burger patty | 20 |
And since turkey burgers are lower in fat overall, they can fit more easily into a diet focusing on lean protein sources.
Ways to Up the Protein in a Turkey Burger
If you want to maximize the protein punch of turkey burgers, consider these tips:
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Choose patties made with 100% ground turkey, without fillers or additives.
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Top with cheese, avocado, fried egg, or bacon for extra protein.
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Mix in egg whites, chopped mushrooms, or oats when making patties from scratch.
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Serve on a whole wheat bun instead of a white refined bun.
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Pair with side dishes like quinoa, edamame, or cottage cheese.
Protein Needs for Athletes and Muscle Growth
The high protein content of turkey burgers can benefit those looking to build muscle from exercising and strength training. Protein supports muscle repair and growth.
Most experts recommend consuming 0.5 to 0.8 grams of protein per pound of body weight daily for muscle gain. So turkey burgers can help active individuals meet their increased protein needs.
Incorporating Turkey Burgers into a High Protein Diet
For those following a high protein diet, turkey burgers are a tasty way to bump up daily intake.
Try using turkey instead of beef in dishes like:
- Burgers
- Meatballs over zucchini noodles
- Tacos with whole grain tortillas
- Chili
- Lettuce wraps
- Stir fries with veggies
This allows you to take advantage of the lean protein content of turkey for various meals.
Answers to FAQs About Protein in Turkey Burgers
Are turkey burgers a good source of protein?
Yes, turkey burgers provide about 22 grams of protein per 4 ounce patty, making them an excellent source.
How does the protein compare to beef burgers?
Turkey burgers typically have slightly more protein ounce for ounce than 80% lean beef burgers.
Can turkey burgers help build muscle?
The high protein content can support muscle growth when paired with strength training.
Can I increase protein with toppings?
Yes, topping turkey burgers with ingredients like cheese, bacon, and avocado adds extra protein.
Should I pair turkey burgers with a protein side?
Pairing with sides like cottage cheese, edamame, or quinoa can further boost total protein intake.
Can turkey burgers be part of a balanced diet?
Absolutely. Turkey burgers provide a lean protein option that can be included as part of a nutritious meal plan.
Satisfy Your Protein Needs with Turkey Burgers
Turkey burgers provide an easy, delicious way to up your daily protein intake. With around 22 grams of protein per standard patty, they can be incorporated into high protein meals and diet plans focused on lean nutrition. So if you’re looking to build muscle, feel fuller longer, or improve your diet, don’t underestimate the power of the turkey burger!
How To Make Them
- Mix all ingredients: In a medium size bowl, mix the turkey, olive oil, egg, seasonings, Worcestershire sauce, and green onions until just combined. Try not to over-mix.
- Separate into 4: Separate the meat mixture into 4 equal meatballs.
- Cook burgers: Heat a large frying pan on medium high heat and spray with cooking spray. Place the 4 meatballs on the pan and use a small piece of parchment paper to smash each one into patty form. The parchment paper keeps the spatula from sticking to the meat mixture. If you’d rather, you can get a little oil on your hands and form the meat into patties before you begin cooking. Cook the burgers for about 5 minutes on each side, or until fully cooked.
That’s it! Super simple.
I love to eat these burgers on a toasted bun with any of the following:
- Sliced tomatoes
- Cheese (throw this on right at the end of cooking to melt)
- Pickles
- Lettuce
- Light burger sauce
- Light honey mustard sauce
You could even wrap this in lettuce for a low-carb option. OR for extra carbs, a side of sweet potato fries 😉
After cooling, I like to store these patties in a small ziplock bag in the fridge. Store for 3-4 days.
Be sure to leave a comment and review if you try out this recipe and let me know how it was! I hope you love them as much as we do 🙂
