Turkey burgers are a popular alternative to regular beef burgers as they contain less fat. One problem with many commercial turkey burgers is that they are a nightmare in sodium content.
4 ounces of lean ground turkey generally contains around 60mg of sodium, less than traditional ground beef. It is also lower in saturated fat and calories.
One of the main contributors to sodium in commercial turkey burgers is the fillers and the bun. Choose a fresh ground turkey from your local grocer that is not injected with additional sodium. Larger “gourmet” buns usually contain a ton of sodium.
Often as much as 500mg! Sara Lee makes burger buns that are much lower. And many store brands also contain less sodium so be sure to look at the packaging. Of course, you could always skip the bun entirely. You’d also be saving 200-300 calories by doing so.
This recipe uses a few spices to bring out the taste of the meat without using additional salt. A little onion powder, garlic powder, fresh ground pepper, and liquid smoke go a long way to boosting the flavor without boosting the sodium.
So let’s grill up a nice low-sodium and healthy turkey burger!
Easy Low Sodium Grilled Turkey Burgers Recipe
Ingredients
- 1 pound lean organic ground turkey
- ½ teaspoon onion powder
- ¼ teaspoon garlic powder
- ½ teaspoon fresh ground pepper
- 1 teaspoon parsley flakes
- 1 tablespoon liquid smoke without additional flavorings and added sodium
Instructions
- Preheat your grill for at least 5 minutes with the lid closed. Use the high setting if you have it.
- In a bowl, combine ground turkey, onion powder, garlic powder, pepper, parsley and liquid smoke and mix well.
- Shape into four 4-ounce patties.
- Place on grill and close lid.
- Grill for 4-6 minutes.
- Serve on a low sodium bun with traditional burger condiments and enjoy!
Notes
- Choose a fresh ground turkey from your local grocer that is not injected with additional sodium.
- Larger “gourmet” buns usually contain a ton of sodium. Often as much as 500mg! Sara Lee makes burger buns that are much lower. And many store brands also contain less sodium so be sure to look at the packaging.
- Of course, you could always skip the bun entirely. You’d also be saving 200-300 calories by doing so.
Thanks for the low sodium idea there is too much salt in all food
I’ve been beating my brain looking for salt free tasty foods this is really good thank you so much substituted basil for parsley and added ground chicken and red onions awesome
So thankful to find these recipes. Been racking my brain on what herbs to use with meats and vegetables The recipes have been so helpful!
What is liquid smoke? I have never heard it before!
Plain beef and turkey have the same sodium. Chicken slightly more. Some fish the same. Shellfish DOUBLE. Yes a “commercial turkey burger” with a bun is the same sodium as a “commercial beef burger” with a bun. But good cooking tips, anyway.
Honeysuckle pre-made turkey burgers have over 200 mg of sodium.
Great flavor, thank you.