Introducing your new meal prep best friend. In my coaching practice, I’ve always focused on helping clients make healthy food simple, accessible, and actually doable in real life. This is one of my favorite recipes—and one that my clients love too.
“Make once and eat many times” is a philosophy we teach busy clients. To double the batch, simply make 10 equal patties, about 4 ounces each and 1/2-inch thick. When you prep healthy food in advance, it can help you achieve your goals.
They store beautifully and reheat well, making them perfect for busy schedules, family dinners, or even grab-and-go lunches.
Another bonus—I love that these can also be cooked in the air fryer, which makes the dish an incredibly easy, hands-off meal option. Quick prep, quick cook, and minimal cleanup. And yes, kids love them too—which is always a win. When you can make something that is both healthy and family-approved, it quickly becomes a repeat recipe.
These burgers are a great example of how simple choices can make a big impact on your nutrition. You’re getting protein, fiber, and real, whole ingredients all in one easy meal.
I added zucchini to this recipe, which is a great way to sneak in extra nutrients without changing the flavor. Zucchini adds fiber, which supports digestion and helps keep you full longer. It also contains antioxidants and helps increase the overall nutrient density of the meal.
Feel free to get creative with other vegetables as well. This is a great base recipe that can be customized depending on what you have on hand. The more vegetables you add, the more fiber you’re getting, which plays an important role in gut health, blood sugar balance, and overall hormone support.
You can also switch up the flavor depending on your mood. If you want a Mexican-inspired version, add chili seasoning and fresh cilantro. For an Italian twist, try basil and oregano. I love using fresh herbs whenever possible—not only do they add incredible flavor, but they also provide anti-inflammatory benefits that support overall health.
Serve them on their own, over a salad, in a bowl, on a bun, or however your family enjoys them most. I love them over a salad with a tahini dressing.
It’s not about perfection—it’s about creating meals that work for your life, support your body, and actually taste good enough that you want to keep making them.
Servings: 5
- 1 pound 93 percent lean ground turkey or chicken
- 1 1/2 cups grated zucchini
- 1/4 cup gluten-free breadcrumbs (optional)
- 2 cloves of garlic, minced
- 1/4 cup finely chopped red onion
- 1/2 cup finely chopped dill or herbs of choice
- 1 teaspoon sea salt
- 1 teaspoon pepper
First, make sure to squeeze out as much moisture as possible from the zucchini using paper towels. This helps prevent the patties from becoming too wet.
In a large bowl, combine the ground turkey, zucchini, breadcrumbs, garlic, onion, herbs, salt, and pepper. Mix until just combined, then form into 5 equal patties.
Air Fryer: Preheat to 370 degrees F. Cook in batches for about 10 minutes, flipping halfway, until browned and fully cooked through.
Stove: Heat a cast iron pan over medium-high heat. Lightly coat with avocado or coconut oil. Add patties, then reduce heat and cook, flipping occasionally, until fully cooked.
Grill: Cook over medium heat for about 5 minutes per side or until no longer pink in the center.
Christine Beal Dunst is the CEO of Embody Wellness Company and creator of The Embody Wellness Method™ Online Course for Women Over 40: 12-Step Nutrition & Lifestyle Roadmap to Transform Your Body, Hormones, and Metabolism at EmbodyWellnessMethod.com. Follow @EmbodyWellnessCompany for healthy recipes and practical wellness tools. For 1:1 support, go to EmbodyWellnessCompany.com.
