Finely grate or very finely chop 1/4 cup onion and measure 1 tsp minced garlic. Squeezing grated onion lightly in your hand will remove excess water — discard liquid. This prevents the patties from becoming soggy.

Combine ingredients

Place 1 lb lean ground beef (or ground turkey) in a large bowl. Add 1 egg white, the drained grated onion, 1 tsp Worcestershire sauce, 1/4 cup whole wheat breadcrumbs (or oat flour), 1 tsp minced garlic, 1/2 tsp fine sea salt, 1/4 tsp black pepper, and 1/4 tsp smoked paprika if using. Gently mix with your hands or a fork until ingredients are evenly distributed. Avoid overworking the meat — mix until just combined (about 30–45 seconds).

Form patties

Divide the mixture into 4 equal portions for thinner patties or 2 portions for larger patties. Shape each portion into a round patty about 3/4-inch thick. Press a shallow dimple in the center of each patty with your thumb to help them cook evenly and prevent bulging.

Cooking

Preheat pan or grill

Heat a nonstick skillet or grill pan over medium-high heat for 2–3 minutes until hot. Lightly spray the pan with olive oil cooking spray (or brush with 1/2 tsp oil) to minimize added calories.

Cook patties

Place patties in the hot pan without crowding. Cook for 3–4 minutes on the first side until nicely browned. Flip and cook 3–4 minutes on the second side for medium; cook 5–6 minutes per side for well-done (internal temperature 160°F/71°C for ground beef, 165°F/74°C for turkey). Use an instant-read thermometer if available. For even lower calories, finish cooking on a wire rack set over a baking sheet in a 375°F (190°C) oven for 4–6 minutes after searing to reduce added oil absorption.

Rest patties

Remove patties to a plate and let rest 3–4 minutes to allow juices to redistribute. This keeps them moist with minimal fat.

To Serve

If using buns: lightly toast 2 whole wheat buns in the same skillet for 30–45 seconds per side to warm and crisp (no extra oil needed).

Assemble: spread 1 tsp light Greek yogurt or light mayo on each bun half (or on romaine leaves). Add leaf lettuce, a cooked patty, sliced tomato, and a few rings of red onion. Add mustard to taste (about 1 tsp per sandwich).

Alternative low-calorie serving: skip the bun and wrap the patty in large romaine leaves with vegetables and yogurt sauce for a burger bowl—this cuts 120–150 calories per serving compared with a bun.

Serve immediately. Store leftover cooked patties in an airtight container in the refrigerator for up to 3 days or freeze for up to 3 months.