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Savory Chicken Smash Burgers

Calories 520
Protein 32g
Fat 22g
Carbs 37g
Total Time

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Savory Chicken Smash Burgers

Ingredients

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

Steps

Place a carbon steel or nonstick skillet on medium heat.  Once hot, add butter and allow it to melt.  Add the onions stir.  Once the onions start to turn somewhat brown, add the remaining ingredients and stir.  You may need to adjust the heat of the pan if it is too hot.  Stir and monitor for about 15 minutes, or until the onions have reduced in size and are completely caramelized.

 

Place ingredients for the chicken mince in a food processor and process until mixed and minced together.  Depending on the size of your processor, you may need to do this in batches.

 

Add minced chicken to a bowl, along with all the spices.  Do NOT add salt as the bouillon cube is already pretty salty.  Use an ice cream scoop to evenly divide the meat.

 

Place a carbon steel or cast-iron pan/griddle on medium high heat.  Once hot, spray with avocado oil.

 

Add a scoop of the meat to the pan.  Place a piece of parchment paper directly on top of the chicken, then smash it down using the back of a heavy skillet, cup or flat surface.

 

Let it cook for about 2 – 3 minutes or until sear marks appear, then flip it over using a spatula to cook/sear for an additional 2 – 3 minutes, or until cooked through.  Note: if you plan to have cheese, add it once you flip the burger.  It is VERY important not to overcook these as they will be VERY dry due to the leanness of chicken.

Savory Chicken Smash Burger 1

Build your burger!  Toast the buns in the oven, then add the sauce, lettuce, tomato, the smash burger patties, and caramelized onions.

Savory Chicken Smash Burger final

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Calories
520
Protein
32g
Fat
22g
Carbs
37g
Sodium
1330mg
Fiber
5g
Sugar
13g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.