Chicken Burger Recipe
Each Chicken Burger provides 22g protein and 317 calories per serving—a lean lunch option suited for cutting phases and lower-calorie days. Quick stovetop prep yields 4 servings, fitting easily into weekly rotation. The moderate calories and solid protein make it repeatable throughout your cut.
Ingredients
- •Vegetable oil(15g)
- •Yellow Onion(60g)
- •Ground Chicken(454g)
Usually near ground turkey in the meat section. Check fat % on label.
- •Bread Crumbs, Panko, Dry(60g)
- •Mayonnaise, Regular(30g)
- •Parsley, Fresh(15g)
- •Worcestershire Sauce(5g)
Lea & Perrins is the standard. A little goes a long way.
- •½ tsp salt ($0.02)
- •Garlic powder(3g)
- •¼ Tsp Black Pepper (Freshly Cracked, $0.04)
- •Bread, Hamburger Bun, White
- •Yellow Onion
- •Lettuce, Iceberg
- •Tomato
- •Pickles, Dill, Canned
Instructions
- 1Gather your ingredients and preheat your grill or grill pan to medium heat (about 400°F).
- 2Heat oil in a medium skillet over medium heat. Add the minced onion and sauté for 2–3 minutes, until soft and fragrant. Remove from heat.
- 3In a large bowl, combine the ground chicken, sautéed onion, panko, mayo, parsley, Worcestershire sauce, salt, garlic powder, and pepper. Mix just until combined—don’t overwork the meat.
- 4Divide the mixture into four equal portions (about 4 oz each). Gently shape into patties and press a shallow indent into the center of each one with your thumb to help them cook evenly and avoid puffing up.
- 5Place buns cut-side down on the hot grill for 1–2 minutes, until lightly golden and crisp. Set aside.
- 6Grill the patties for 4–5 minutes per side or until fully cooked and the internal temperature reaches 165°F.
- 7Let the burgers rest for a few minutes off the heat so the juices can redistribute. Then serve on toasted buns with your favorite toppings (I went with red onion, lettuce, tomato, and pickles). Enjoy!
Nutrition — Per Serving
317
calories
22g
protein
19g
fat
- Carbohydrates
- 13g
- Saturated fat
- 4.3g
- Sodium
- 245 mg
- Dietary fiber
- 1.1g
4 servings per batch · ~161g each
Macro data sourced from USDA FoodData Central
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How much protein does Chicken Burger Recipe have per serving?
Each serving contains 22g protein and 317 calories with 19g fat and 13g carbs. The slightly higher fat content compared to other burger options affects the overall caloric density while maintaining moderate protein per serving.
How long does Chicken Burger Recipe take to prep?
This is a quick prep recipe that batch-makes 4 servings on the stovetop in one cooking session for convenient portioning throughout the week.
Is Chicken Burger Recipe good for fat loss?
At 317 calories per serving with 22g protein, this burger can fit into a fat loss phase when used as part of a balanced meal. The moderate carb content (13g) keeps total meal macros flexible for pairing with other foods.
