GERD-Friendly Salmon Burgers with Quick Tzatziki Sauce
Recipe

GERD-Friendly Salmon Burgers with Quick Tzatziki Sauce

Published on Friday, August 12, 2022
by Caitlin Riley

Acid Reflux
GERD
IBS
Servings: 6Prep: 15 minsCook: 10 minsTotal: 25 mins
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Reflux-Friendly Salmon Burgers with Creamy Tzatziki Sauce


It’s the season for burgers, and where I’m from, it’s also prime time for fresh seafood.

While you could make these salmon burgers with a fresh salmon filet, I usually make them from canned salmon. Canned salmon is an inexpensive pantry staple that still provides impressive nutrition, including protein, calcium, vitamin D, and heart-healthy omega-3 fatty acids.

Omega-3 fats are especially important because they may help support cardiovascular health and reduce inflammation throughout the body. Since the body cannot produce omega-3 fatty acids on its own, they must come from foods or supplements. Salmon is also naturally lower in saturated fat than many traditional burger options, making it a flavorful alternative for people looking to support both digestive and heart health.

Why These Salmon Burgers Work Well for GERD

Traditional burgers can sometimes be difficult for people with GERD or acid reflux due to higher fat content, heavy seasonings, fried toppings, or acidic condiments. These salmon burgers offer a lighter option while still being satisfying and full of flavor.

Using salmon instead of higher-fat meats may help reduce reflux symptoms for some individuals, especially when paired with gentler toppings and cooking methods. These burgers can also easily be made gluten-free, depending on the bun or breadcrumbs used.

Another benefit? They are versatile and easy to customize based on your personal trigger foods.

You can serve these burgers:

  •  On a soft bun 
  •  In a lettuce wrap 
  •  Over a salad 
  •  Or simply on their own 

A Cool and Creamy GERD-Friendly Topping

The quick tzatziki sauce is a great complement to the salmon. The cool cucumber and creamy yogurt pairing adds freshness without relying on heavier sauces or spicy toppings that may worsen reflux symptoms in some people.

It also makes a delicious dip for vegetables or pita chips. I would suggest chopping up additional cucumbers, bell peppers, or carrot sticks for dipping.

If garlic tends to trigger your reflux symptoms, consider using a smaller amount or omitting it altogether, and increase fresh herbs like dill or parsley for flavor.

Tips for Making GERD-Friendly Burgers

Everyone’s reflux triggers are different, but these simple adjustments may help make burgers easier to tolerate:

  •  Choose baked, grilled, or air-fried cooking methods instead of frying 
  •  Keep portions moderate, especially at dinner 
  •  Avoid lying down immediately after eating 
  •  Pair burgers with lighter sides like roasted vegetables or a salad instead of fried foods 
You may also find it helpful to avoid highly acidic toppings, such as ketchup, raw onion, or spicy sauces, if they commonly trigger your symptoms.

Final Thoughts

These salmon burgers are one of those meals that feel both comforting and nourishing at the same time. They are quick to prepare, customizable, and packed with nutrients that support overall health.

Whether you serve them at a summer cookout, meal prep them for the week, or enjoy them as a lighter alternative to traditional burgers, they are a delicious GERD-friendly option worth adding to your rotation.

I hope you enjoy them!

FAQs

Can I make Salmon Burgers ahead of time?

Yes! You can prepare the salmon patties up to 24 hours in advance and store them covered in the refrigerator until you're ready to cook. Cooked salmon burgers also reheat well, making them a great option for meal prep.

Can I use canned salmon instead of fresh salmon?

In many cases, yes. Canned salmon can be a convenient alternative and works well for salmon burgers, although the texture may be slightly different than burgers made with fresh salmon. Be sure to drain the salmon well and remove any large bones if desired.

What can I serve with Salmon Burgers?

These salmon burgers pair well with roasted potatoes, sweet potato fries, grilled vegetables, a crisp green salad, or a whole-grain bun. They're also delicious served over mixed greens or in a lettuce wrap for a lighter meal.

Is salmon a healthy source of protein?

Yes! Salmon is an excellent source of high-quality protein and is rich in omega-3 fatty acids, which support heart and brain health. It also provides important nutrients like vitamin D, selenium, and vitamin B12, making it a nutritious addition to a balanced eating pattern.

Salmon Burgers with Quick Tzatziki Sauce

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These Salmon Burgers with Quick Tzatziki Sauce are a fresh, flavorful twist on traditional burgers, featuring tender salmon patties topped with a creamy homemade tzatziki sauce. Perfect for weeknight dinners, meal prep, or summer grilling, they're a delicious way to enjoy heart-healthy seafood in an easy-to-make meal.

Servings: 6 servingsPrep: 15 minsCook: 10 minsTotal: 25 minsDifficulty: Medium
AmericanDinnerLunchGERD-friendly
Salmon Burgers with Quick Tzatziki Sauce

Ingredients

Salmon Burgers

6 slices gluten-free bread or whole wheat bread (crusts removed)

2 15-oz cans of salmon (drained and cleaned for bones/skin)

2 large eggs

5 scallions (greens and whites)

2 stalks celery, diced

1/4 cup finely diced parsley

1/2 teaspoon black pepper (optional)

1/2 teaspoon salt

3 teaspoons olive oil

Quick Tzatziki Sauce

1 cup whole milk greek yogurt

1 tablespoon olive oil

1/2 large English cucumber (peeled, seeded and diced); about 1 cup

1/2 teaspoon garlic powder

Salt and pepper, to taste

Instructions

1

Prepare the tzatziki sauce first so it can chill. Peel, seed, and finely dice ½ English cucumber.

2

Mix the yogurt, olive oil, garlic powder, salt, and pepper. Fold in the cucumber, season to taste, and refrigerate until serving.

3

Remove the crusts from the bread and rip it into pieces. Add the bread to a food processor/Ninja and process until you have fine breadcrumbs.

4

In a large bowl, flake the salmon apart with a fork. Add slightly scrambled eggs and mix well. Fold in the scallions (save some for serving!), celery, parsley, pepper and bread crumbs and mix well.

5

Form the salmon mixture into 12 patties. If the mixture is sticky, lightly wet your hands with warm water.

6

Heat 1½ teaspoons olive oil in a large skillet over medium heat. Cook the patties in batches for 5 minutes per side, or until golden brown and cooked through.

7

Transfer the cooked patties to a baking rack (this prevents them from getting soggy on the bottom) while you continue cooking.

8

Serve the salmon burgers on a salad/bun/lettuce wrap and top with tzatziki sauce and reserved scallions.

9

Enjoy!

Nutrition Facts

Per serving

Calories
190
Fat
9.0g
Carbs
10.0g
Protein
18.0g
Fiber
1.0g
Sodium
400.0mg
Sugars
2.0g
Sat. Fat
1.5g

Notes

One serving is 2 salmon burgers.
Nutrition Information includes 2 Tbsp. of quick tzatziki sauce per salmon burger. 
Nutrition Information does not include salad/bun/lettuce wrap for serving.

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Caitlin Riley

RDN, LDN

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