American · lunch, dinner
Juicy Turkey Burger Lettuce Wraps (Low-Carb)
Video by Downshiftology on YouTube · Open on YouTube
- Keto (5.4 g net carbs a serve)
- Gluten-free with a swap: Use a gluten-free Worcestershire sauce — check the label
- Nut-free
Contains: Gluten, Fish, Egg, Milk. Check labels on stock, sauces and spice mixes.
A lettuce 'bun' instead of bread keeps a burger to about 5 g net carbs, with around 30 g protein from lean turkey and cheddar.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 15
Method
Tap a time to watch that step in the video.
- Put the turkey in a bowl with the mayonnaise, Dijon, Worcestershire, garlic, salt and pepper and mix with your hands until just combined — don't overwork it. 0:55
- Divide the mixture into 4 with a knife, roll each portion and press into a patty. The mix will feel soft. Lay them on a parchment-lined tray. 1:53
- Heat a pan over medium heat with the olive oil and cook the patties about 5 minutes a side until golden and cooked right through (74°C/165°F). 2:38
- Lay a slice of cheddar on each patty while hot to melt, and slice the tomato, onion and pickles. 4:16
- For each burger, layer lettuce, onion, the cheesy patty, pickles, a little mayo and ketchup, then a top lettuce leaf, and squeeze together. 4:36
Tip. Freeze extra patties with parchment between them for up to 3 months; they keep 3–4 days in the fridge. Prefer a bowl? Serve the patty over chopped lettuce with the same toppings.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 5%
- Protein 30%
- Fat 65%
Fits keto: 5.4 g net carbs a serve, with 65% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High65%
1.6 µg a serve, mostly from ground turkey (88%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High63%
35 µg a serve, mostly from ground turkey (86%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High48%
0.8 g a serve, mostly from mayo (46%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin K High47%
56 µg a serve, mostly from lettuce leaves (55%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 High37%
0.6 mg a serve, mostly from ground turkey (82%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High35%
3.8 mg a serve, mostly from ground turkey (77%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A High22%
202 µg a serve, mostly from lettuce leaves (65%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium Source16%
204 mg a serve, mostly from sharp cheddar (74%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate Source15%
60 µg a serve, mostly from lettuce leaves (68%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron Source12%
2.1 mg a serve, mostly from ground turkey (60%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E Source12%
1.8 mg a serve, mostly from virgin olive oil (54%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source10%
470 mg a serve, mostly from ground turkey (53%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source10%
42 mg a serve, mostly from ground turkey (56%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
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Vitamin C8%
7 mg a serve, mostly from tomato (49%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D2%
0.4 µg a serve, mostly from ground turkey (63%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Downshiftology; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.