Summertime Gluten Free Turkey Burger + Homemade Ketchup

Hosting BBQ’s this summer? This burger recipe is for you! Plus, who doesn’t love a homemade condiment?

BE WARNED – this recipe contains a “possible exploding tomato”. I was asked to warn people about this because I made this burger for a friend of mine and when they reheated it the tomato splattered all over their cheek and burnt it. Oops. So don’t say you haven’t been warned…bite carefully, better yet, take smaller bites! Or create a small slit in the cherry tomato before adding it. *Update, I have made this burger with avocado in the centre and it doesn’t explode, and still is delicious!

Turkey Burger Surprise

Yields 6 – 7 burgers

created by Sarah Maughan


2lbs (2 containers of 500g) extra lean ground turkey
1 egg
1/8 cup garbanzo and fava bean flour
½ – 1 tsp cumin
½ – 1 tsp paprika
1 tsp garlic powder
1 tsp chili powder – add up to 1 tbsp for more flavour and bite
½ tsp sea salt
Black pepper to taste
Cherry Tomatoes for the centre (10 – 12) – possibly creating a small slit in the tomato so it doesn’t explode *

*Update I have replaced the cherry tomatoes with a small spoonful of avocado and worked out well as well


1. Beat egg and seasonings

2. Mix in with ground turkey

3. Add Garbanzo and fava bean flour and mould into 6 – 7 round patties with a cherry tomato (or two) in the centre

4. Grill until no longer pink in the centre (roughly 10 minutes for double sided grilling )

Serve on a wholegrain bun, or eat as is – wholegrain means whole wheat, spelt, kamut, oat, rye or gluten free grains like brown rice, buckwheat, sorghum, quinoa, teff, nut flours, or coconut flour.

Natural Ketchup

istock - Mustard and Ketchup Bottles

created by Sarah Maughan


1 (5.5oz) can tomato paste
2 cups water
1 tbsp apple cider vinegar
1 bay leaf Pinch cinnamon
1 – 2 tsp onion powder
½ tsp sea salt
¼ tsp black pepper
2 tbsp honey


1. Bring everything except honey to a boil and simmer on low heat until desired thickness

2. Once the consistency of ketchup is met (roughly 20 minutes) stir in honey and refrigerate – to cool quickly place in freezer for 20 minutes and serve

Be healthy, vibrant and eat deliciously this summer!

About Sarah Maughan

Sarah Maughan is a Registered Holistic Nutritionist based in Toronto, ON and has been consulting since 2009. Her website aims to educate you, make you laugh, help you live and inspire you to eat whole food! To stay up to date sign up for free blog and recipe updates! In the meantime, empower your body with food!
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