Quick Answer
There are several healthy and delicious alternatives to use in place of breadcrumbs in turkey burgers:
- Rolled oats
- Panko breadcrumbs
- Quinoa
- Crushed crackers
- Pita chips
- Chickpea flour
- Crushed nuts
- Coconut flakes
- Flaxseed meal
- Crumbled feta or goat cheese
These options provide crunch and texture in turkey burgers without the refined carbs and calories of traditional breadcrumbs. They also add extra nutrition like protein, fiber and healthy fats. Test out a few in your turkey burgers to find your new favorite!
What Role Do Breadcrumbs Play in Turkey Burgers?
Breadcrumbs are a common binder and filler added to turkey burgers. They serve several purposes:
- Absorb moisture from the turkey meat, preventing soggy burgers
- Soak up egg, spices and other flavorings
- Provide texture and crunch
- Act as a binding agent to hold the patties together
- Bulk up the burgers so you can stretch the turkey meat further
- Contribute carbohydrates and calories
Without breadcrumbs or another substitute, turkey burgers tend to be loose, mushy and prone to falling apart, especially when cooking. The crumbs bind the meat and absorb moisture, allowing the burgers to hold their shape better.
They also add some crunch and texture contrast to the soft turkey meat. Breadcrumbs help make turkey burgers more satisfying by making them heartier.
However, typical white breadcrumbs are heavily processed and provide nothing but refined carbohydrates. There are many healthier and more nutritious alternatives to use in turkey burgers.
Healthier Substitutes for Breadcrumbs in Turkey Burgers
Here are some of the top options for replacing breadcrumbs in turkey burgers:
Rolled Oats
Rolled oats, sometimes called old fashioned oats, make an excellent substitute for breadcrumbs. They have a very similar texture and absorbency.
Oats contain fiber, B vitamins, iron, and magnesium. Just pulse them in a food processor until they reach a fine, crumb-like texture. Use oats in a 1:1 ratio to replace breadcrumbs.
Panko Breadcrumbs
Swap out plain breadcrumbs for Japanese panko-style crumbs. Panko breadcrumbs create an extra crunchy crust when cooked. They are larger with a lighter, airier texture than dense white breadcrumbs.
Look for whole wheat or gluten-free panko for a healthier nutrition profile. But all types have fewer additives than typical breadcrumbs.
Cooked Quinoa
This popular “super grain” makes a nutrient-packed binder. Cook up some quinoa according to package directions. Let it cool completely, then pulse in a food processor to make fine crumbs.
Quinoa offers protein, fiber, iron, magnesium, and potassium. Use it in place of breadcrumbs at a 1:1 ratio.
Crushed Crackers
Whole grain crackers crushed into crumbs are a fast and easy substitute. Good options include flaxseed crackers, rye crackers, or whole wheat crackers.
Avoid crackers with unhealthy vegetable oils or excess salt. Simply place the crackers in a zip top bag and crush with a rolling pin. Use crushed crackers in the same amount as breadcrumbs.
Pita Chips
Whole wheat or multigrain pita chips make a flavorful, crispy binder when ground into crumbs. They add a hint of garlic, sea salt or other seasonings to boost the flavor of turkey burgers.
Purchase baked, not fried, pita chips and avoid chips with excess seasoning. Grind into fine crumbs before adding to the turkey patties.
Chickpea Flour
Also called garbanzo bean flour or gram flour, this gluten-free flour has an amazing binding quality. Chickpeas are loaded with plant-based protein and fiber.
Chickpea flour has a natural ability to hold ingredients together. Use it in place of breadcrumbs at a 1:3 ratio – so 1/4 cup flour per 3/4 cups breadcrumbs.
Crushed Nuts
Nuts like almonds, walnuts, pecans or pistachios can be substituted for breadcrumbs. They provide nutrition like protein, healthy fats and vitamin E.
Pulse the nuts in a food processor into a coarse meal. Be sure to toast them first for extra crunch and flavor. Use crushed nuts in a 1:1 ratio for breadcrumbs.
Unsweetened Shredded Coconut
Coconut offers texture and absorbs moisture well. It contains medium chain triglycerides for energy. Shredded coconut also adds tropical flavor.
Use it in the same amount instead of breadcrumbs. Try combining with crushed almonds or pecans for added crunch.
Ground Flaxseed Meal
Flaxseed meal made from ground flaxseeds can replace breadcrumbs cup for cup. It provides omega-3 fatty acids, fiber and lignans that act as antioxidants.
Stir flax meal into the turkey burger mixture as you would use breadcrumbs. Due to the high fat content, you may need to refrigerate the patties before cooking so they hold together well.
Crumbled Feta or Goat Cheese
Crumble feta, goat or other dry aged cheese into a food processor to make fine crumbs. Cheese adds creamy texture and savory flavor to turkey burgers.
Use about 1/4 to 1/2 cup of crumbled cheese per pound of ground turkey meat. The cheese binds the ingredients together while providing a delicious flavor contrast.
How to Use Breadcrumb Substitutes in Turkey Burgers
Making great turkey burgers with healthier binders instead of breadcrumbs is easy. Simply replace them using an equal amount of your chosen substitute.
Here are a few tips for success:
– Process the substitutes into a fine, breadcrumb-like texture. Crush nuts, crackers or chips. Pulse oats, quinoa, coconut and flax meal in a food processor.
– If the texture is too coarse, it won’t bind or absorb moisture properly. Overly fine, powdery textures may make the burgers mushy.
– Experiment with combinations like oats + nuts, crushed crackers + cheese, or flax meal + shredded coconut to come up with your own signature flavor.
– Add 1 egg and any spices, herbs or other flavorings to help hold the patties together. Refrigerate for 30 minutes before cooking if needed.
– Cook turkey burger patties in a skillet sprayed with olive or avocado oil over medium high heat, 4-6 minutes per side until browned on the outside and no longer pink inside.
– Top with your favorite burger garnishes and enjoy your healthier, more nutritious turkey burger!
Rolled Oat Turkey Burgers
Ingredients:
- 1 lb ground turkey
- 1/2 cup rolled oats
- 1 egg
- 1 tsp dried thyme
- 1/2 tsp each salt and pepper
Instructions:
- Pulse oats in a food processor until finely ground into crumbs.
- Mix ground turkey, oats, egg, thyme, salt and pepper in a bowl until thoroughly combined.
- Form into patties, refrigerate for 30 minutes.
- Cook in an oiled skillet over medium-high heat for 4-6 minutes per side.
- Top with desired burger toppings and serve.
Quinoa Turkey Burgers with Feta
Ingredients:
- 1 lb ground turkey
- 3/4 cup cooked quinoa
- 1/4 cup crumbled feta cheese
- 1 clove garlic, minced
- 2 tsp oregano
- Salt and pepper to taste
Instructions:
- Pulse cooked quinoa in a food processor until finely ground.
- Mix quinoa, turkey, feta, garlic, oregano, salt and pepper together.
- Form patties and cook in an oiled skillet over medium-high heat about 5 minutes per side.
- Serve on buns with your favorite toppings.
Nutrition Comparison of Breadcrumb Replacements
| Ingredient | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Breadcrumbs (1/4 cup) | 106 | 2g | 20g | 0.5g | 1g |
| Rolled Oats (1/4 cup) | 74 | 3g | 13g | 2g | 1.5g |
| Cooked Quinoa (1/4 cup) | 55 | 2g | 10g | 1g | 1g |
| Almond Meal (1/4 cup) | 182 | 6g | 4g | 2.5g | 16g |
| Panko Breadcrumbs (1/4 cup) | 70 | 2g | 13g | 1g | 0.5g |
| Whole Wheat Crackers (4 crackers) | 80 | 2g | 15g | 2g | 1g |
Benefits of Using Healthier Binders in Turkey Burgers
Swapping out refined breadcrumbs for whole food alternatives offers many benefits:
- More protein – Ingredients like quinoa, oats, nuts and cheese add plant and dairy protein.
- More fiber – Oats, quinoa, flax and nuts provide filling fiber lacking in white breadcrumbs.
- Healthy fats – Nuts and seeds like almonds, walnuts and flax provide heart-healthy unsaturated fats.
- Vitamins and minerals – Substitutes can offer a range of vitamins, minerals and antioxidants.
- Lower carbs – Most alternatives are lower in starchy carbs than breadcrumbs.
- Gluten-free options – For those avoiding gluten, quinoa, nuts, chickpea flour and cheese make great binders.
- More flavor – Ingredients like cheese, nuts and coconut add lots of flavor.
- Crunch and texture – Alternatives like nuts, crackers and coconut provide crunch.
Choosing healthier turkey burger binders allows you to pack in extra nutrition while cutting empty carbs and calories.
Tips for Making the Best Turkey Burgers
Here are some helpful tips for turning out juicy, flavorful turkey burgers every time:
- Go for a mix of light and dark turkey meat for the most flavor and moisture.
- Mix in savory spices like garlic, onion, thyme, oregano, chili powder or cumin.
- Don’t overwork the meat when shaping patties to prevent tough burgers.
- Chill patties in the fridge for at least 30 minutes before cooking if possible.
- Make a indentation in the center of each patty to prevent bulging as they cook.
- Brush the patties with olive oil or avocado oil before cooking for maximum browning.
- Cook over medium-high heat in an oiled skillet for best browning and moisture retention.
- Let patties rest for 5 minutes after cooking before serving for juicier burgers.
- Avoid pressing down with a spatula while they cook so they don’t lose juices.
With these simple cooking methods and a healthy binder instead of breadcrumbs, you can make insanely delicious turkey burgers at home.
Frequently Asked Questions
Do you have to use breadcrumbs in turkey burgers?
No, breadcrumbs are optional in turkey burgers. While they help bind the patties, there are many other ingredients that can serve the same purpose. Turkey burgers will hold together without any binder as long as you handle the meat carefully when shaping patties.
What can I use if I don’t have breadcrumbs?
Some good options are rolled oats, crushed crackers, panko breadcrumbs, crushed nuts, cooked quinoa, shredded coconut, flaxseed meal, chickpea flour, or crumbled feta or goat cheese.
Is panko better than breadcrumbs?
Panko breadcrumbs are considered superior for most uses because they create a light, crispy coating or crunchy texture. Traditional breadcrumbs can result in a pasty, soggy texture.
Do crackers work instead of breadcrumbs?
Yes, crushed crackers like graham crackers, Ritz, wheat thins or vegetable crackers can successfully replace dry breadcrumbs. Use crackers crushed into fine crumbs in the same quantity.
What is the best breadcrumb substitute for people with celiac disease or gluten intolerance?
Good gluten-free options include crushed nuts, coconut flakes, cooked quinoa or rice, crushed gluten-free crackers, chickpea flour and nutritional yeast flakes.
Is quinoa better than breadcrumbs in turkey burgers?
Quinoa is healthier than white breadcrumbs since it offers protein, antioxidants, fiber and minerals instead of just carbohydrates. It binds well when ground into crumbs. The nutty flavor also enhances turkey burgers.
Will cheese help hold turkey burgers together?
Yes, grated hard cheeses like parmesan, cheddar or crumbled feta can act as a binder in turkey burgers. The cheese melts into the patties as they cook, helping hold them together.
Conclusion
There are endless options for healthy and delicious binders you can use in place of breadcrumbs when making turkey burgers. Whole grains like oats and quinoa, nuts, seeds, coconut, cheese, chickpea flour and crushed crackers all work wonderfully.
Experiment to find your favorites and boost the nutrition in your burgers. With the right binder and cooking technique, you can create juicy, flavorful turkey burgers the whole family will love. Ditch the refined white breadcrumbs for more nutritious ingredients.