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Three Chicken Smash Burgers

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520cal

Ingredients for 6 smashed patties (3 burgers)

  • Chicken Mince
    • 10oz raw chicken thighs, fat partially trimmed
    • 6oz raw lean chicken breast
  • 1 chicken bouillon cube
  • 2 teaspoons cumin
  • 2 teaspoons rosemary (optional but recommend)
  • 2 teaspoons pepper
  • Caramelized Onions
    • 2 tablespoons (clarified) butter
    • 1 large (white or yellow) onion, sliced
    • 1 tablespoon low sodium soy sauce or Bragg’s Liquid Aminos
    • 2 tablespoons coconut sugar or raw sugar cane
  • Sauce
    • 5 tablespoons olive oil mayonnaise
    • 1/4 cup diced dill pickles
    • 1 teaspoon dried parsley
    • 1 1/2 teaspoons horseradish
    • 1 1/2 tablespoons Dijon
    • 1/2 teaspoon Tabasco or favorite hot sauce (more/less depending on preference)
  • 4 hamburger buns of choice (I recommend sourdough or whole wheat) OR iceberg lettuce for a bun-less option
  • Garnish
    • lettuce
    • tomato
    • (red) onion

Note: macronutrients include the sauce, not the garnish

Breakdown for 1 of 6 chicken patties without spices: 90 calories, 2.5g fat, 0g carbohydrates, 15g protein, sodium 75mg

Nutrition per serving

Calories520cal
Protein32g
Fats22g
Carbs37g
Sodium1330mg
Fiber5g
Sugar13g
See Full Recipe
370cal

Ingredients for 6 smashed patties (3 burgers)

  • Chicken Mince
    • 10oz raw chicken thighs, fat partially trimmed
    • 6oz raw lean chicken breast
  • 1 teaspoon garlic powder
  • 2 teaspoons onion powder
  • 1 teaspoon dried parsley
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon dried rosemary
  • 1 teaspoon fennel powder
  • Pinch of sea salt & pepper
  • 1/3 cup (or 9 pieces) diced sundried tomatoes
  • 4 hamburger buns of choice (I recommend sourdough or whole wheat)
  • Garnish
    • Zaatar
    • Arugula
    • Feta
    • tomato
    • (red) onion

Note: macronutrients do NOT include the garnish

Breakdown for 1 of 6 chicken patties without spices: 90 calories, 2.5g fat, 0g carbohydrates, 15g protein, sodium 75mg

Nutrition per serving

Calories370cal
Protein32g
Fats9g
Carbs31g
Sodium800mg
Fiber6g
Sugar5g
See Full Recipe
460cal

Ingredients for 6 smashed patties (3 burgers)

  • Chicken Mince
    • 10oz raw chicken thighs, fat partially trimmed
    • 6oz raw lean chicken breast
    • 1 chicken-flavored bouillon cube
  • 1 teaspoon garlic powder
  • 2 teaspoons onion powder
  • 1 teaspoon dried parsley
  • 2 teaspoons chorizo seasoning (or chili powder)
  • 1 teaspoon cumin
  • 2 teaspoons smoked paprika
  • Pinch of sea salt & pepper
  • Sweet Chipotle Sauce
    • 5 tablespoons olive oil mayonnaise
    • 3 tablespoons chipotle pepper sauce (from the can)
    • 1 tablespoon white vinegar
    • 3 tablespoons coconut sugar
    • 4 hamburger buns of choice (I recommend sourdough or whole wheat) OR iceberg lettuce for a bun-less option
  • Garnish
    • lettuce
    • tomato

Note: macronutrients include the sauce, not the garnish

Breakdown for 1 of 6 chicken patties without spices: 90 calories, 2.5g fat, 0g carbohydrates, 15g protein, sodium 75mg

Nutrition per serving

Calories460cal
Protein33g
Fats18g
Carbs34g
Sodium990mg
Fiber6g
Sugar9g
See Full Recipe
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Details

Total Calories: 1350cal
Total Carbs: 102g
Total Fats: 49g
Total Protein: 97g
Total Sodium: 3120mg
Total Fiber: 17g
Total Sugar: 27g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!