Busy But Healthy: Caramelized Onion Turkey Burgers

By Kristine Fretwell. I love a good turkey burger. One of my other favorites is the Greek Turkey Burger recipe. This time, I wanted a more traditional style burger, but something that had a lot of flavor, and this certainly fits the bill. Since the onions are caramelized, its a mild enough flavor for kids, while still pleasing adult tastes. If you’re a big mushroom fan, you could also add some in with the onions when they’re cooking and I bet that would be delicious too!

We ate our burgers with the Rainbow Quinoa Salad on the side.

Caramelized Onion Turkey Burgers

Makes 5 burgers


For the sauteed onions

1 1/2 medium onions, sliced into very thin rounds
2 tsp olive oil
1 Tbsp worcestershire sauce
1 Tbsp balsamic vinegar
1 tsp garlic powder
Pepper, to taste
1/4 cup water (may need a bit more)

For the burgers

1 package extra lean ground turkey ( 1 pound or 454 grams)
1 tsp garlic powder
1/2 tsp dried oregano
1 tsp yellow mustard

In a skillet over medium heat, add olive oil. Add thinly sliced onions, garlic powder & pepper and saute until almost translucent. Add worcestershire and balsamic. Once that’s absorbed, add water and saute until they’re a darker brown color and fully cooked. The whole process will take about 10 minutes. Remove from heat.

In the meantime, add raw turkey meat to a bowl, and add in garlic powder, oregano & mustard. Add in the warm sauteed onions and mix. Form into patties and cook on a hot indoor or outdoor grill until cooked & no longer pink (7-8 minutes on an indoor grill, 8-9 minutes on an outdoor grill, flipping once).

Dress your burger with your favorite items (whole grain or gluten free bun, lettuce, tomato, mustard, ketchup, cheese etc). My husband enjoyed his with a bit of aged white cheddar (as pictured).

Nutrition (per burger – patty only) Calories: 125 Fat: 4.7 g Carbs: 4.8 g Fiber: 0.7 g Sugars: 0.8 g Sodium: 110 mg Protein: 17 g

Kristine Fretwell

Kristine is a Mission resident who was born in Ontario, Canada but was raised in Vancouver, British Columbia. Having graduated high school with honors, she then went on to earn her Diploma in Marketing Management/ Professional Sales from BCIT in 2001. After becoming a Registered Nutritional Product Advisor (RNPA) with the Alive Academy of Natural Health, she sought a career within the industry.

Kristine Fretwell

Being active has always been a priority for Kristine. Growing up she enjoyed dancing and numerous sports. In her adult years she’s enjoyed kickboxing, pilates, yoga and group classes. Kristine has always had a passion for healthy eating which was instilled by her mother. From a young age she remembers going to their local health food store on a regular basis.

It was after the birth of her daughter in July 2008 that she became more serious about being fit. Stepping on stage only 7 months after her daughter was born and placing 4th, she realized that first show wouldn’t be her last. In October 2009 at the FAME Canadian Nationals, Kristine came 1st place in the Advanced Fitness Model division earning her Pro Status. With her keen organization skills, she hopes to inspire other new moms to get back into shape amongst a hectic schedule, and help people of all ages keep motivated and lead them on a path to a healthier life mentally and physically.

To learn more about Kristine’s life and her journey to improved health, read her full story here.

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