Snack

Turkey Koftas with Tzatziki

Name: Turkey Koftas with Tzatziki
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 120 g Turkey breast mince, 2% fat; 30 g Onion; 1 clove, about 3 g Garlic; Half a teaspoon Ground cumin; Half a teaspoon Ground coriander; A small handful, chopped Fresh parsley; 40 g Tzatziki; 4 sprays Olive oil spray; A good pinch Salt

Four small koftas of turkey mince with grated onion, cumin and coriander, fried and eaten with tzatziki. 30 g of protein for 188 kcal.

Calories: 188kcal
Protein: 30g
Fat: 5g
Carbs: 5g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Milk

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Turkey breast mince, 2% fat120 g
Weighed raw. Thigh mince at 7% fat adds about 20 kcal per 100 g.
Onion30 g
Garlic1 clove, about 3 g
Ground cuminHalf a teaspoon
Ground corianderHalf a teaspoon
Fresh parsleyA small handful, chopped
Tzatziki40 g
Olive oil spray4 sprays
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
SaltA good pinch

Method

Grate the onion and squeeze it in kitchen paper. Mix it into the mince with the crushed garlic, spices, parsley and salt, and knead for a minute until the mixture goes sticky.
Shape into four short sausages and flatten them slightly.
Spray a pan and fry over a medium heat for about eight minutes, turning, until browned and firm with no pink in the middle. Serve with the tzatziki.

Worth knowing

Kneading the mince until it goes sticky is what stops the koftas breaking up. Skipped, they crumble in the pan.
Turkey breast mince at 2% fat is 110 kcal per 100 g. The 7% thigh mince adds about 25 kcal to the plate and is juicier; either works.

Other snack recipes that share ingredients with this one, or every snack under 300 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.