Veggie Loaded Turkey Burgers with Cauliflower (Gluten Free)

If you're looking to sneak in more veggies, then this turkey burger recipe is for you! These Veggie Turkey Burgers are packed with cauliflower and made completely gluten free and dairy free. This is the best way to switch up your burger game!

Don't get me wrong, I love a good 'ol classic beef burger, but sometimes I want to switch it up and I figured you might want to also, These turkey veggie burgers are packed with riced cauliflower and fennel to sneak in veggies without even being able to taste it. With plenty of herbs added, you won't think turkey burgers are boring anymore! Plus, these turkey and veggie burgers are a great way to sneak in veggies for the kids.

Why You'll Love This Veggie Turkey Burger recipe

• Allergy friendly: like all of my recipes, this one is no different. These turkey burgers are made without gluten, dairy, corn, nuts, or refined sugars or oils. These turkey burgers are also low FODMAP so they're perfect for those with sensitive tummies. They are made with wholesome and simple ingredients to fuel your healthy lifestyle.
• Nutrient dense: ground turkey is packed with protein while being lower fat than typical red meat burgers. This can often turn people away from using turkey for burger, because it dries out easily, but we add a secret ingredient to keep these burgers moist. Since we also add riced cauliflower and fennel, we're adding bulk without the calories. Cauliflower is packed with nutrients and fiber to help with digestion, heart health, and hormone health. Fennel is fantastic for digestion and can be very helpful for those with IBS and IBD as it contains anti-inflammatory properties (it's a great onion alternative, which can be irritating to those with gut issues).
• Easy:​ these gluten free turkey burger are super easy to make and come together in under 30 minutes.

Veggie Turkey Burger Ingredients

• Ground turkey: I stick to ground turkey breast for a leaner option or use dark ground turkey meat for a bit more flavor. Your pick!
• Cauliflower rice: Save yourself the work and use frozen cauliflower rice, which can be found at almost all grocery stores these days. If you can't find it, just run some cauliflower through a food processor.
• Fennel:​ a great onion alternative for those with digestive issues. You can use onion if you tolerate/prefer it.
• Yogurt: stick to a plant based yogurt to keep this recipe dairy free. This helps keep the turkey burgers moist.
• Mustard: ​a couple teaspoons adds flavor without even being able to taste it!
• Garlic infused olive oil: ​to keep these burgers low FODMAP, stick to a garlic infused oil for flavor. If you don't have this just use regular olive oil and if you tolerate garlic, add some garlic powder or finely minced garlic.
• Oregano, cilantro, salt, black pepper: these herbs add light flavor without being overpowering, which compliments the burgers perfectly.
• Burger buns: opt for a gluten free option to keep these burgers fully gluten-free and Celiac or gluten allergy safe. You can also use large lettuce leaves for a lettuce wrap turkey burger with no gluten or grains (hey, animal style Paleo turkey burger!)
• Toppings: pick your favorites! Red onion, tomato slices, cheese, lettuce, avocado/guacamole ketchup and mustard. You can even add some bacon and your favorite burger jam to really amp up the flavor!

How to Make Veggie Turkey Burgers

1. ​Cook the cauliflower rice over medium heat in medium skillet until soft.
2. Mix all ingredients for the burgers together in a large bowl and divide into 4-5 burger patties of equal portions.
3. There are 4 options for cooking these burgers:
   1. Bake at 400F on parchment lined baking sheet for 15-20 minutes.
   2. Air fry at 375F for 8-12 minutes, flipping halfway through
   3. Pan fry by heating some olive in a large frying pan and cooking burgers for 5 minutes per side, pop in the oven to finish baking all the way through until you get an internal temperature of 165F on a meat thermometer.
   4. Grill them just like you would a normal burger!

Substitutions and Variations

• Turkey:​ I opt for lean ground turkey, but you can also use dark meat which will yield a bit more flavorful turkey burgers. You can also use ground chicken breast!
• Veggies: you can add extra veggies like some shredded carrot or yellow squash too. 
• Spice things up:​ like a little more pep in your burgers? Add a little chili powder or hot sauce to the turkey patties. 

What to Serve these Gluten Free Turkey Burgers with

Just like with toppings, any typical burger sides with go great with these veggie turkey burgers. What are your favorite sides to serve with burgers?

• Fries or sweet potato fries
• Coleslaw or a green goddess slaw
• A simple green salad 
• Potato Salad
• Chips and guac

Storage

Store leftover burgers in the fridge for up to 3 days. You can also individually wrap and freeze these cauliflower rice burgers for up to 3 months. Just thaw in the fridge overnight.

FAQ

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