High Protein Crispy Chicken Burgers

Are you ready to indulge in a delicious, crispy chicken burger that won’t derail your health goals? These high-protein chicken burgers are not only tasty but also perfect for meal prep.

With just 510 calories and a whopping 51 grams of protein per burger, you’ll be satisfied and energized. Let’s dive into how you can whip these up in no time!

Ingredients

• 750g (1.6 lb) chicken mince
• 2 tsp onion powder
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 tsp celery salt
• 1/2 tsp ground white pepper
• 3 eggs, beaten
• 120g (4.2 oz) cornflakes, crushed
• 1/2 tsp dried thyme
• 1/2 tsp dried basil
• 1/2 tsp dried oregano
• 1 tsp mustard powder
• 1 1/2 tsp sweet or smoked paprika
• 1/4 tsp garlic salt
• 1/2 tsp ground ginger
• 5 low carb burger buns
• 150g (5.2 oz) lettuce, shredded
• 5 cheese slices (optional)
• 125g (1/2 cup) natural Greek yogurt
• 2 tbsp (40ml) Frank’s Hot Sauce (or any hot sauce)
• Salt and pepper to taste

Step 1: Prepare the Chicken Patties

In a large bowl, combine the chicken mince with onion powder, garlic powder, smoked paprika, celery salt, and ground white pepper. Mix well to ensure all spices are evenly distributed.

Step 2: Form the Patties

Weigh the mixture and divide it into five equal portions (about 150g or 5.2 oz each). If the mixture is too sticky, dampen your hands slightly to make forming the patties easier. Make the patties slightly larger than the burger buns to account for shrinkage while cooking.

Step 3: Prepare the Crumb Coating

In a separate bowl, crush the cornflakes and add thyme, basil, oregano, celery salt, mustard powder, smoked paprika, garlic salt, ground ginger, and black and white pepper. Mix thoroughly to create the crumb coating.

Step 4: Egg Wash

In another bowl, crack the eggs and whisk them until combined. This will help the crumb adhere to the chicken patties.

Step 5: Coat the Patties

Dip each patty into the egg wash, allowing excess to drip off, then transfer to the cornflake mixture, ensuring each patty is well coated. Place them on a baking tray lined with parchment paper.

Step 6: Bake the Patties

Lightly spray the tops of the patties with oil and bake in a preheated oven at 200°C (390°F) for 20-22 minutes, flipping halfway through for even cooking.

Step 7: Make the Sauce

While the patties are baking, prepare the sauce by mixing Greek yogurt with Frank’s Hot Sauce, salt, and ground white pepper in a bowl. Adjust seasoning to taste.

Step 8: Prepare the Lettuce and Buns

Shred the iceberg lettuce and prepare the buns. You can toast them under the grill or leave them fresh, depending on your preference.

Step 9: Assemble the Burgers

Once the patties are cooked, assemble the burgers by spreading half a tablespoon of sauce on both the top and bottom buns. Layer lettuce, the chicken patty, and cheese (if using), then top with the other bun.

Step 10: Storage and Reheating

Wrap the burgers in food paper or store them in meal prep containers. They can be refrigerated for up to 3-4 days or frozen for up to 3 months. To reheat, use a microwave, oven, or air fryer.

Conclusion

These crispy chicken burgers are the perfect healthy alternative for a satisfying meal. With their high protein content and delicious flavors, they can easily fit into any meal prep plan. Enjoy them fresh or take them on the go!

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