Turkey Burgers and Rosemary Zucchini Sticks (Low-FODMAP)

Memorial Day weekend is on its way, which means summer is unofficially starting in our neck of the woods!

Nothing says summer quite like a good ol’ hamburger. However, I discovered about six months into low-FODMAP dieting a couple years ago that my digestive system doesn’t tolerate beef. That meant burgers were out for me…at least until a few weeks ago, when Erin and I decided to conquer burgers in a non-beef way!

Let me tell you: this burger is one of the best burgers I’ve ever eaten. It positively melts in your mouth as you eat it! I used to eat burgers all the time in my childhood, so I was absolutely thrilled at how wonderful these turned out to be.


This recipe will make enough burgers and zucchini sticks for 4-5 people, depending on how big you want your servings to be. Erin and I typically cut the zucchini stick recipe in half and then refrigerate two burger patties for next-day leftovers, but just plan accordingly for your group. Also keep in mind that several burger toppings and ingredients have daily FODMAP limits (i.e. cheese, ketchup, Dijon mustard, zucchini, and Worcestershire sauce), so be mindful as you build your burger.

Utensils/appliances you’ll need for this meal:

The Rosemary Zucchini Sticks

I get started on the zucchini sticks first so they bake while Erin and I make the rest of the meal.

Ingredients you’ll need:

  • Two zucchini
  • 1 cup gluten-free bread crumbs (We like the Kroger Traditional gluten-free bread crumbs, but feel free to use what you like as long as they don’t have high-FODMAP ingredients or additives.)
  • 1 teaspoon dried rosemary
  • 2 eggs


  • Preheat your over to 375 degrees.
  • While the oven is preheating, combine your eggs in one small mixing bowl and the rosemary and bread crumbs in the other. Set aside.
  • Cut each zucchini in half width-wise; cut each half into thin slices of your desired size (we cut ours equivalent to thin potato wedges).
  • Dip each zucchini slice into the egg, and then coat with the crumb mixture. Repeat this process once more.
  • Place your breaded sticks onto the nonstick baking sheet and place in the oven for 20-23 minutes, until golden and tender. You may need to rotate them halfway through your bake time to ensure even baking.

The Turkey Burgers

After the zucchini sticks are in the oven, get started on your turkey burgers.

Ingredients you’ll need:

  • One package of ground turkey (I’d recommend a less-lean type if you can find it – the extra fat will help hold the ground turkey together a little better.)
  • 1 egg
  • 1 tablespoon Worcestershire sauce
  • Salt and pepper, to taste
  • Gluten-free burger buns (We like the Udi’s, Kinnickinnick, or Schar brands.)
  • Desired low-FODMAP burger toppings, such as Fody Ketchup, Fody Bar-B-Que Sauce, a slice of sharp cheddar cheese, Dijon mustard, lettuce, tomato, etc.


  • Preheat your grill pan over the stove at medium-high heat.
  • Combine the ground turkey, Worcestershire sauce, egg, salt, and pepper in a mixing bowl.
  • Divide the ground turkey into four or five sections, depending on how big you want your burgers to be. Shape into a burger patty, and put an indentation in the middle to help the patty keep its shape while cooking.
  • Place the patties on the grill pan and cook for 5-9 minutes (depending on how thick your patties are), until meat is thoroughly cooked on that side, and then flip to the other side for an additional 5-9 minutes, until the patty is cooked all the way through.

Place your patties on the buns and dress accordingly, and then plate your zucchini sticks on the side. And there you have it – a tasty “burger and fry” type of meal for low-FODMAP-ers. If you really want to make the meal special for Memorial Day, you can also make a patriotic low-FODMAP vanilla pie for dessert. Enjoy!

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