🌿 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)
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1 lb (450 g) ground chicken breast
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1 small zucchini, grated and squeezed dry
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½ cup finely chopped spinach or kale
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¼ cup grated carrot (optional for a touch of sweetness)
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¼ cup finely chopped onion
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1 garlic clove, minced
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1 large egg (or 2 egg whites)
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2 tbsp almond flour (or oat flour if not strictly low-carb)
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1 tbsp olive oil (plus more for cooking)
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½ tsp salt
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½ tsp black pepper
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½ tsp paprika
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½ tsp dried oregano or thyme
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Optional: pinch of chili flakes or cayenne for a little heat
👩🍳 Instructions
1. Prep the Veggies
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Grate the zucchini and carrot, then squeeze out any excess water using a kitchen towel.
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Finely chop spinach (or kale) and onions.
2. Make the Patty Mixture
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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.
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If the mixture feels too wet, add an extra tablespoon of almond flour.
3. Shape the Patties
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Form into 6–8 equal patties (about ½ inch thick).
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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:
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Heat a non-stick skillet over medium heat with 1 tbsp olive oil.
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Cook patties for 4–5 minutes per side, until golden and cooked through (internal temperature: 165°F / 74°C).
Oven-Bake Method (Healthier):
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Preheat oven to 400°F (200°C).
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Line a baking sheet with parchment and lightly grease it.
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Bake patties for 18–22 minutes, flipping halfway through.
5. Serve Warm
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Serve immediately with a light salad, sautéed veggies, or cauliflower mash.
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Optional drizzle: lemon-garlic yogurt sauce or sugar-free ketchup.
🧄 Lemon-Garlic Yogurt Sauce (Optional but Recommended)
Ingredients:
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½ cup Greek yogurt (unsweetened)
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1 tbsp lemon juice
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1 small garlic clove, minced
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Salt & pepper to taste
Directions:
Mix all ingredients and chill for 10 minutes. Serve alongside the patties for a tangy protein boost.
🍽️ Serving Ideas
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Serve on lettuce wraps or low-carb buns
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Add to a salad for extra protein
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Meal prep and freeze — they reheat perfectly!
💪 Nutritional Info (Per Patty – Approximate)
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Calories: 130
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Protein: 19 g
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Fat: 6 g
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Carbs: 3 g
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Fiber: 1 g
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Sugar: 1 g
✅ Tips
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Use lean ground chicken breast for lower fat content.
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Squeeze veggies well — too much moisture makes the patties fall apart.
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Want more crunch? Mix in a tablespoon of finely chopped bell pepper or celery.