🛒 Ingredients (Makes 8 patties | 4 servings)
1 lb (450g) lean ground chicken (93–99% lean)
½ cup finely grated zucchini (squeezed dry)
½ cup finely grated carrot
¼ cup finely diced onion
2 cloves garlic, minced
1 large egg (or 2 egg whites for leaner option)
¼ cup oat flour or almond flour
2 tbsp grated Parmesan (optional but boosts protein & flavor)
1 tsp Italian seasoning
½ tsp paprika
Salt & black pepper to taste
1 tbsp olive oil (for cooking)
👩🍳 Instructions
1️⃣ Prep Veggies
Grate zucchini and squeeze out excess moisture using a clean towel. This keeps patties firm.
2️⃣ Mix
In a large bowl, combine:
Ground chicken
Veggies
Egg
Flour
Parmesan
Seasonings
Mix just until combined (don’t overwork or patties get dense).
3️⃣ Form
Divide into 8 equal patties.
4️⃣ Cook (Stovetop)
Heat olive oil over medium heat.
Cook patties 4–5 minutes per side until golden and internal temp reaches 165°F (74°C).
🔥 Air Fryer Option
375°F (190°C) for 12–14 minutes, flipping halfway.
🔥 Oven Option
400°F (200°C) for 18–22 minutes.
📊 Macros (Per Patty – approx.)
Calories: 140–160
Protein: 16–18g
Carbs: 4–6g
Fat: 6–8g
(Per serving of 2 patties: 32–36g protein)
