Description
Healthy Chicken & Broccoli Burgers are a lean, protein-packed meal combining ground chicken and finely chopped broccoli for a flavorful, low-fat burger option. Ready in under 30 minutes with simple ingredients, these versatile burgers are perfect for grilling, pan-frying, or baking and great for lunch, dinner, or meal prep. Packed with veggies and mild flavors, they suit clean eating, balanced diets, and family preferences.
Ingredients
Scale
Main Ingredients
- 1 lb ground chicken
- 1 cup fresh broccoli, finely chopped
- 1 large egg
- 1/3 cup oats or breadcrumbs
- 1 clove garlic, minced
- 1/4 cup onion or green onions, finely chopped
- 1/4 cup grated Parmesan cheese (optional)
- Salt and pepper, to taste
For Cooking
- 1 tbsp olive oil or cooking spray
Instructions
- Prepare the Broccoli: Finely chop the broccoli into small pieces or pulse it a few times in a food processor for even distribution. Optionally, lightly steam the broccoli for 2-3 minutes to soften it slightly without losing crunch.
- Mix the Ingredients: In a large bowl, combine ground chicken, chopped broccoli, egg, oats or breadcrumbs, minced garlic, onions, Parmesan cheese if using, and season with salt and pepper. Mix gently by hand or spoon until evenly combined and the mixture holds together well without being too wet.
- Shape the Patties: Divide the mixture into equal portions and form each into a burger patty approximately ¾-inch thick. Slightly wetting your hands can prevent sticking and help create smooth, even edges.
- Cook the Burgers: Heat a non-stick skillet over medium heat and add olive oil or spray. Cook the patties for 4-5 minutes per side until golden brown and cooked through, reaching an internal temperature of 165°F (74°C).
- Serve and Enjoy: Serve the burgers warm on buns, lettuce wraps, or as desired. Garnish with toppings like leafy greens, sliced tomato, or avocado and pair with your favorite sides.
Notes
- Do not overwork the meat to keep the burgers tender and juicy.
- Chop broccoli finely to avoid large chunks that could cause the patties to fall apart.
- Use a food thermometer to ensure the burgers reach a safe internal temperature of 165°F.
- Allow burgers to rest a couple of minutes before serving to redistribute juices.
- If mixture feels dry, add grated zucchini or a small amount of olive oil to add moisture.
Nutrition
- Serving Size: 1 burger
- Calories: 220
- Sugar: 1g
- Sodium: 220mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 2g
- Protein: 26g
- Cholesterol: 90mg
Keywords: healthy chicken burger, broccoli burger, low-fat chicken burger, protein-packed meal, gluten free chicken burger, easy chicken recipe
