High-Protein Chicken, Zucchini & Fresh Corn Burgers
Makes: 4 burgers
Per burger (approx.):
- Calories: 230
- Protein: 31 g
- Carbs: 7 g
- Fat: 8 g
Ingredients
- 500 g (1.1 lb) lean ground chicken (93–99% lean)
- 1 medium zucchini, grated and squeezed dry
- ½ cup fresh corn kernels (about 1 small ear)
- 1 egg white
- ¼ cup grated Parmesan (optional, for flavor)
- 2 tbsp almond flour (or oat fiber for even lower carbs)
- 2 cloves garlic, minced
- 2 tbsp chopped parsley
- 1 tsp smoked paprika
- ½ tsp onion powder
- Salt and black pepper, to taste
- 1 tsp olive oil (for cooking)
Instructions
- Grate the zucchini and squeeze out as much moisture as possible using a clean towel.
- Combine the ground chicken, zucchini, corn, egg white, Parmesan, almond flour, garlic, parsley, paprika, onion powder, salt, and pepper.
- Mix gently until just combined.
- Divide into 4 equal patties.
- Heat a nonstick skillet over medium heat with the olive oil.
- Cook the burgers for 5–6 minutes per side, or until the internal temperature reaches 74°C (165°F).
High-Protein Serving Ideas
- Serve wrapped in lettuce with sliced tomato and mustard.
- Pair with roasted broccoli or asparagus.
- Add a side of Greek yogurt mixed with lemon juice, dill, and garlic as a protein-rich sauce.
To Lower Carbs Even More
- Reduce the corn to ¼ cup or omit it entirely.
- Skip the bun and use lettuce wraps.
- Serve with non-starchy vegetables instead of fries.
These burgers refrigerate well for up to 4 days and freeze well for up to 3 months, making them a convenient option for high-protein meal prep.
