Serves: 4
Protein: ~35–40g per serving
Prep Time: 15 minutes
Cook Time: 15–20 minutes
Ingredients
Fritters
- 1 lb ground chicken (or shredded chicken)
- 1 cup egg whites (or 4 large eggs)
- 1 cup Greek yogurt (plain, nonfat)
- ½ cup oat flour (or almond flour for low-carb)
- 1 scoop unflavored whey protein powder (optional, boosts protein)
- 1 cup finely chopped cabbage or zucchini (drain excess water)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp paprika
- 1 tsp Italian seasoning
- Salt & pepper to taste
Crispy Coating
- 1 cup panko breadcrumbs (or crushed pork rinds for keto)
- ½ cup parmesan cheese, grated
- 1 tsp garlic powder
- 1 tsp paprika
- Salt & pepper
Cooking
- 2–3 tbsp olive oil (or avocado oil)
Instructions
1) Make the Fritter Mix
- In a bowl, mix ground chicken, egg whites, Greek yogurt, and seasonings.
- Add oat flour, protein powder, onion, garlic, and veggies.
- Mix until well combined.
2) Form Patties
- Shape into 8–10 patties (about ¼ cup each).
- Press patties into the panko-parmesan mixture to coat.
3) Cook
Pan-Fry Method (best crispiness)
- Heat oil in a skillet over medium-high heat.
- Cook patties 4–5 minutes per side until golden and cooked through.
Oven Method
- Place on a lined baking sheet.
- Bake at 400°F (200°C) for 15–18 minutes, flipping halfway.
Serving Suggestions
- Serve with Greek yogurt sauce or spicy mayo
- Add a side salad or steamed veggies
- Make a sandwich with lettuce wraps
Protein Estimate
Per serving (2–3 fritters):
- Protein: ~35–40g
- Calories: ~350–450
- Carbs: ~15–20g
- Fat: ~12–18g