Ingredients
- 500 g (1.1 lb) ground chicken (93–97% lean)
- ½ cup non-fat Greek yogurt
- 1 large egg
- ½ cup oat flour (or blended oats)
- 2 cloves garlic, minced
- ½ small onion, finely grated (key for juiciness)
- 1 tsp paprika
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp dried oregano or parsley
Instructions
- Mix
In a bowl, combine all ingredients. Mix gently — don’t overwork. - Rest (optional but good)
Let mixture sit 5–10 minutes so oats hydrate. - Form patties
Shape into 5–6 patties, slightly flattening the center. - Cook
Pan-Fry (Juiciest)
- Heat non-stick pan with light oil spray
- Cook 4–5 min per side on medium heat
Air Fryer
- 190°C / 375°F
- Cook 12–14 minutes, flip halfway
Oven
- 200°C / 400°F
- Bake 18–20 minutes, flip once
Internal temp: 74°C / 165°F
Macros (Approx, per patty – 6 patties)
- Protein: 22–25 g
- Calories: ~160–180
- Fat: low
- Carbs: low–moderate
Flavor Variations
- Mediterranean: feta + oregano + lemon zest
- BBQ: smoked paprika + sugar-free BBQ sauce
- Asian-style: soy sauce + ginger + green onion
- Spicy: chili flakes or sriracha
Serving Ideas
- On a high-protein bun
- Over a salad or grain bowl
- Wrapped in lettuce
- With Greek yogurt sauce or tzatziki
These stay juicy for 4–5 days in the fridge and freeze beautifully.