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These healthy chicken burgers are juicy, flavorful, and packed with fresh herbs, garlic, and a hidden boost of grated zucchini that keeps the lean ground chicken moist. They cook in under 15 minutes on the grill or stovetop and are perfect for easy weeknight dinners or meal prep. Serve on whole wheat buns or lettuce wraps with your favorite toppings.

Ingredients

  • 1 lb (450 g) lean ground chicken
  • 1/2 cup (60 g) grated zucchini, squeezed very dry
  • 1/3 cup (30 g) rolled oats or whole wheat breadcrumbs
  • 1 large egg
  • 2 cloves garlic, minced
  • 2 tablespoons finely chopped fresh parsley
  • 2 green onions, finely sliced
  • 1 teaspoon smoked paprika
  • 1 teaspoon onion powder
  • 3/4 teaspoon fine sea salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon olive oil, for cooking
  • 4 whole wheat burger buns or large lettuce leaves, for serving
  • Sliced tomato, red onion, avocado, and Greek yogurt sauce, for topping

Instructions

  1. Place the grated zucchini in a clean kitchen towel or paper towels and squeeze out as much liquid as possible.
  2. In a large bowl, combine the ground chicken, zucchini, oats, egg, garlic, parsley, green onions, smoked paprika, onion powder, salt, and pepper.
  3. Mix gently with your hands until just combined. Do not overmix, or the burgers will turn dense.
  4. Divide the mixture into 4 equal portions and shape into patties about 3/4 inch thick. Press a small dimple into the center of each patty so they cook evenly.
  5. Chill the patties in the refrigerator for 15 minutes to help them hold their shape.
  6. Heat the olive oil in a large nonstick or cast iron skillet over medium heat, or preheat a grill to medium-high.
  7. Cook the patties for 5 to 6 minutes per side, until deeply golden and the internal temperature reaches 165°F (74°C).
  8. Rest the burgers for 3 minutes. Lightly toast the buns if desired.
  9. Assemble the burgers with your favorite toppings and serve right away.

Notes

  • Squeezing the zucchini dry is important. Excess moisture will make the patties too soft to hold together.
  • Always cook chicken burgers to an internal temperature of 165°F (74°C).
  • Use ground chicken thigh for juicier burgers, or lean breast meat for a lower-fat option.
  • For a quick sauce, mix 1/2 cup plain Greek yogurt with lemon juice, minced garlic, and a pinch of salt.
  • For a gluten-free option, use certified gluten-free oats and serve in lettuce wraps or gluten-free buns.
  • Store cooked patties in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet or microwave.
  • Freeze uncooked patties between sheets of parchment for up to 3 months. Thaw overnight before cooking.

Nutrition

Find it online: https://thefamilycooking.com/healthy-chicken-burgers/