Ingredients (Makes 10–12 Patties)
Protein Base
- 1½ lb (700 g) ground chicken breast
- 2 large eggs
Protein Boost & Binder
- ½ cup low-fat cottage cheese or Greek yogurt (blended smooth)
- ½ cup oat flour or almond flour (or breadcrumbs if preferred)
Veggies (Finely Chopped or Grated)
- ½ cup carrots
- ½ cup green peas
- ¼ cup onion
- 2 tbsp fresh parsley or cilantro
Seasoning
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- ½ tsp black pepper
- 1 tsp salt (adjust to taste)
- ½ tsp dried oregano or Italian seasoning
For Cooking
- 1–2 tbsp olive oil (for pan-frying)
Step-by-Step Instructions
1. Prep the Mixture
In a large bowl, add:
- Ground chicken
- Eggs
- Blended cottage cheese / Greek yogurt
Mix gently until combined (don’t overmix).
2. Add Veggies & Seasoning
Add:
- Chopped vegetables
- Oat flour (or almond flour)
- All seasonings
Mix until everything is evenly distributed.
The mixture should be moist but hold its shape.
If too wet: add 1–2 tbsp flour If too dry: add 1 tbsp yogurt
3. Shape the Patties
- Scoop about ¼ cup mixture per patty
- Shape into thick, round patties
- Place on a plate or parchment
Cooking Options
Pan-Fry (Best Crispy Finish)
- Heat olive oil in a non-stick skillet over medium heat
- Cook patties 4–5 minutes per side
- Flip gently until golden and cooked through (165°F / 74°C)
Oven-Bake (Lower Fat)
- Preheat oven to 400°F / 200°C
- Place patties on lined baking tray
- Bake 20–25 minutes, flipping halfway
Air Fryer
- 375°F (190°C) for 12–15 minutes, flipping once
Nutrition (Approx. Per Patty)
(Based on 12 patties)
- Calories: ~150
- Protein: ~18–22 g
- Carbs: ~6–8 g
- Fat: ~4–5 g
Variations
- Extra Protein: Add 2 tbsp whey protein isolate (unflavored)
- Cheesy: Mix in ½ cup low-fat shredded mozzarella
- Spicy: Add chili flakes or jalapeños
- Fish Version: Swap chicken for tuna or salmon
Storage & Meal Prep
- Fridge: Up to 4 days
- Freezer: Up to 2 months (freeze uncooked or cooked)
- Reheat: pan, oven, or air fryer for best texture
Serving Ideas
- With salad or roasted veggies
- Inside whole-wheat buns or lettuce wraps
- With yogurt-garlic dip or spicy mustard
