Healthy Recipe: Turkey Brunch Burger with Arugula, Shallot, & Maple Syrup

This turkey breakfast burger is a great brunch option for those looking for a filling meal without the hours of prep that can go into a full brunch spread. It also offers plenty of room for personal touches; we used a brioche bun, which is totally fine for the occasional indulgent brunch, but for a healthier everyday option you can swap it for a whole-wheat English muffin or 100 percent whole-wheat burger bun. If you’re keeping an eye on your carbs, wrap your burger in a couple of large leaves of lettuce. The thick turkey patty in this burger is moist and flavorful, and the addition of fresh sage reminds us of classic breakfast sausages. 

Top it with a runny egg and a dash of hot sauce to give it a little kick, and you’re ready to eat! 


2 oz (60 g) ground lean turkey

½ teaspoon fresh or dry sage

1 tablespoon shallot or red onion, finely chopped 

½ teaspoon pure maple syrup

Nonstick spray

1 thin slice white cheddar cheese

1 egg


black pepper

1 bun of your choice (this recipe uses a brioche bun, but you can swap for a whole-wheat English muffin, or lettuce wrap)

¼ cup arugula

Hot sauce (optional)


Add turkey, sage, shallot (or onion), and syrup into a small bowl and mix until combined.

Place a skillet over medium heat and spray with nonstick spray. 

Form the turkey into a thin patty and place in pan. Cook on each side for about four minutes until the center is firm to the touch. Place a slice of cheese on top and cook until melted, remove from pan.

Spray pan with nonstick spray and crack egg into the center. Sprinkle with salt and pepper and cook until whites are solid, about four minutes.

Toast your bread and then place arugula on the base, top with your turkey patty, then the egg. Add a dash of hot sauce before placing the bun on top.

Makes one serving. 


Using brioche bun

Calories 510

Protein 30 g

Total fat 21 g

Saturated fat 10 g

Cholesterol 265 mg

Carbs 49 g

Fiber 0 g

Total sugars 8 g

Added sugars 2 g

Sodium 670 mg


Using whole-wheat English muffin

Calories 360

Protein 30 g

Total fat 14 g

Saturated fat 6 g

Cholesterol 215 mg

Carbs 32 g

Fiber 0 g

Total sugars 8 g

Added sugars 2 g

Sodium 470 mg


Using lettuce leaves to wrap patty

Calories 230

Protein 25 g

Total fat 12 g

Saturated fat 6 g

Cholesterol 215 mg

Carbs 5 g

Fiber 1 g

Total sugars 3 g

Added sugars 2 g

Sodium 230 mg

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