I love poultry burgers. As I noted in the Picadillo Chicken Burger recipe, the best poultry burger does not try to be a standard burger. Make it fun! If you add herbs, something that gives it zip and a fun topping (sauce or slaw), you will have one fabulous burger. As my boyfriend said one afternoon as we ate lunch: “I love poultry burgers – that’s something I never thought I would ever say.”
As far as Fodmap, Monash has retested bell peppers so we can’t go overboard. Of the sweet bell peppers, red are the safest at 1.52 oz per serving. The bell peppers are not a must, so you can omit them. Monash also lists Korean red chili powder (Gochugaru) as safe at 1 teaspoon, and sriracha as safe at 1 teaspoon. Just don’t go nuts with the sriracha mayo (your mouth will probably thank you).
Low Fodmap Tangy Asian Turkey Burger with Slaw
Ingredients
Burgers
- 1 lb ground turkey (chicken is good too!)
- 1 1/2 tbsp hoisin sauce
- 1 tsp gluten-free oyster sauce
- 1/2 tbsp fresh ginger, minced
- 1/2 tsp Gourmend Garlic Chive Power
- 1/8 cup finely chopped green onion (green parts only)
- 1/8 cup yellow, red or orange bell pepper
- 1/4 tsp salt
- 1/8 tsp pepper
- 1/4 tsp Korean red pepper (Gochugaru)
- 1/4 cup gluten-free bread crumbs (plain, not Panko)
Slaw
- 1/2 cup red cabbage
- 1/8 cup yellow, red or orange bell pepper, thinly sliced
- 1 green onion, thinly sliced long ways (green parts only)
- 1/2 tsp coconut aminos
- 1/2 tsp gluten-free soy sauce
- 1/2 tsp rice vinegar
- 1/2 tsp garlic olive oil
- 1 tbsp mayo or low Fodmap yogurt
- 2 tbsp crushed peanuts
Sriracha mayo
- 1/2 cup mayo
- 1 tbsp sriracha
Serving
- 4 Gluten-free hamburger buns
Instructions
Burgers
- Finely chop ginger, green onion and bell pepper.
- Combine hoisin sauce, oyster sauce, garlic chive powder, salt, pepper, and gochugaru together.
- Combine ground turkey, chopped veggie mix, sauce mixture and breadcrumbs together until all ingredients are evenly dispersed. Cut into four equal sized patties.
- Cook turkey burgers on stove or grill until internal temperature at the thickest point is 165℉.
Slaw & Mayo
- While patties cook, chop cabbage, thinly slice the bell pepper and thinly slice the carrot. Cut the white parts off the green onions and cut the green parts into three equal sized stems and then cut the onion long-ways into thin strips.
- Mix coconut aminos, soy sauce, rice vinegar, garlic olive oil and mayo (or yogurt) together.
- Crush peanuts.
- Mix chopped veggies, sauce mixture and crushed peanuts and toss to combine.
- Mix mayo and sriracha together and set aside.
Assemble
- On each burger smear 1 tablespoon (or less according to preference) of the sriracha mayo on the bun and top with the patty and slaw and serve!
Chicken burgers (or “birdgers”, if you will) are one of my new favorite things! Like she says, the secret is to dress is differently than a standard beef burger – let it be its own thing. I must have had this recipe three times this month and I still want more.