Veggie Chicken Patties (High Protein, Low Carb, Diabetic-Friendly)!

🌿 Veggie Chicken Patties (High Protein, Low Carb, Diabetic-Friendly)

🧾 Description

These lean, flavorful patties are made with ground chicken breast, fresh vegetables, and simple seasonings. They’re pan-seared or oven-baked with no breadcrumbs, keeping carbs low while staying satisfying and tasty.

🥕 Ingredients (Makes 6–8 patties)

• 1 lb (450 g) ground chicken breast

• 1 small zucchini, grated and squeezed dry

• ½ cup finely chopped spinach or kale

• ¼ cup grated carrot (optional for a touch of sweetness)

• ¼ cup finely chopped onion

• 1 garlic clove, minced

• 1 large egg (or 2 egg whites)

• 2 tbsp almond flour (or oat flour if not strictly low-carb)

• 1 tbsp olive oil (plus more for cooking)

• ½ tsp salt

• ½ tsp black pepper

• ½ tsp paprika

• ½ tsp dried oregano or thyme

• Optional: pinch of chili flakes or cayenne for a little heat

👩‍🍳 Instructions

1. Prep the Veggies

• Grate the zucchini and carrot, then squeeze out any excess water using a kitchen towel.

• Finely chop spinach (or kale) and onions.

2. Make the Patty Mixture

• In a large bowl, combine:
  Ground chicken, prepared veggies, garlic, egg, almond flour, olive oil, and seasonings.

• Mix well using clean hands or a spatula until evenly combined.

• If the mixture feels too wet, add an extra tablespoon of almond flour.

3. Shape the Patties

• Form into 6–8 equal patties (about ½ inch thick).

• Place them on a plate and chill for 10–15 minutes to firm up (optional, but helps them hold shape).

4. Cook the Patties

Pan-Fry Method:

• Heat a non-stick skillet over medium heat with 1 tbsp olive oil.

• Cook patties for 4–5 minutes per side, until golden and cooked through (internal temperature: 165°F / 74°C).

Oven-Bake Method (Healthier):

• Preheat oven to 400°F (200°C).

• Line a baking sheet with parchment and lightly grease it.

• Bake patties for 18–22 minutes, flipping halfway through.

5. Serve Warm

• Serve immediately with a light salad, sautéed veggies, or cauliflower mash.

• Optional drizzle: lemon-garlic yogurt sauce or sugar-free ketchup.

🧄 Lemon-Garlic Yogurt Sauce (Optional but Recommended)

Ingredients:

• ½ cup Greek yogurt (unsweetened)

• 1 tbsp lemon juice

• 1 small garlic clove, minced

• Salt & pepper to taste

Directions:
Mix all ingredients and chill for 10 minutes. Serve alongside the patties for a tangy protein boost.

🍽️ Serving Ideas

• Serve on lettuce wraps or low-carb buns

• Add to a salad for extra protein

• Meal prep and freeze — they reheat perfectly!

💪 Nutritional Info (Per Patty – Approximate)

• Calories: 130

• Protein: 19 g

• Fat: 6 g

• Carbs: 3 g

• Fiber: 1 g

• Sugar: 1 g

✅ Tips

• Use lean ground chicken breast for lower fat content.

• Squeeze veggies well — too much moisture makes the patties fall apart.

• Want more crunch? Mix in a tablespoon of finely chopped bell pepper or celery.