Homemade Turkey Burgers

You may have noticed that I have salt in basically every recipe. I personally believe that if you have an overall healthy diet consisting of very little processed food and mainly home-cooked meals, then you do not need to worry very much about salt intake. This is especially true the more active you are, and assuming you have healthy blood pressure levels. But if you do struggle with blood pressure, then salt intake is something that should be monitored.

I have loved and craved salt for a few years now and I think it is mainly because of sports and working out. Last year, when I was on the triathlon team, we worked out for 2-4 hours a day. I probably sweated out thousands of milligrams of sodium, so adding salt to my diet was definitely a GOOD thing. This year, with all the studying, I have struggled to even fit in a few (shorter) workouts per week… but I still shake salt on all things edible.

This is probably too much information, but sometimes when I salt my food I tend to overshoot it and there ends up being a sprinkling on the counter or table. This has happened with enough frequency this year for my room mates to call that layer my “dandruff.” Gross. Im sorry.

So feel free to nix the salt any time you like (obvs), but I do think that often it really brings out the flavors in the dish! Fresh ground Celtic sea salt is my favorite! And it happens to have a lower sodium content than the iodized kind (you know, the one with the little girl on the cylinder).

Note: my dear mama just informed me that there are a LOT of Americans suffering from hypothyroidism due to iodine deficiency. So if you have symptoms of hypothyroid (tired, lethargic…), than you should definitely use idiozed salt.

Recipe: Serves 1

Chop up one little mushroom (optional) to make about 1 tbsp worth. Dice 1 tbsp worth of yellow onion.

In a bowl, use your hands to knead 3 ounces of white ground turkey with almost 1 tsp cumin, a pinch of garlic salt, a tiny bit of cayenne pepper, and the onion and mushroom. Try to knead and mix as little as necessary, as this makes the burger more dense. Form into a patty.

Spray a pan with canola oil and cook the patty for a couple minutes on each side, until it is thoroughly white.

Mash half of an avocado and sprinkle in some salt. Spread over a toasted whole wheat bun. Add your turkey patty, a slice of tomato, some grilled onions and voila!


Turkey * the best source of tryptophan to my knowledge. Tryptophan is an amino acid that has calming effects and can help you sleep.

Avocado * MUFAS!

8 thoughts on “Homemade Turkey Burgers

  1. I agree – I don’t eat many processed foods, and that’s where all the sodium is. I am definitely a salt junkie, though, and I’ve been guilty of licking and dipping… yes, I eat salt straight up. I’m thankful for the lack of processed foods in my life. Salt really brings out the flavours of food! S+P are so important to flavouring.

    These turkey burgers sound really good! I like that you include the health benefits of the recipe underneath. Thanks for dropping by my blog, by the way! I’ll definitely be following yours (and yes, whole wheat FTW!)


  2. Yes, I’ve def. been craving more salty foods lately! It’s weird to go against society with “low fat this and low sodium that” cuz athletes have different needs

    I’m not near Santa Barbara otherwise I would love to have a non-creepy blogger meet-up with you!

    1. I know! It does feel weird. I just wish I hadnt been in the dorms last year. I really wasn’t able to refuel myself the way I should have when I was working out so much. Meh. Next time.. ? Haha
      I want wait to hear about the marathon!!

  3. wow thats so interesting about the salt. ive noticed since doing hot yoga ive been needing much more salt lately!

    it seems like everyone is making burgers these days.. which makes sense given its getting warmer and ppl are having bbq’s and such. thats A MIGHTY DELICIOUS LOOKING BURGER RIGHT THERE! love it ❤

  4. The most important thing is to buy iodized salt. There is an epidemic of hypothyroidism going on because of low iodine levels. K

  5. I just found your blog which has the same WordPress theme as mine and I made turkey burgers last night. Yours look great!

    I look forward to reading more of your blog.

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