These patties are a Swiss-army protein: blended chicken, broccoli and oats bound with an egg and a little cheese, then pan-fried. Six patties at 15g of protein and 122 calories each — great in salads, burgers, over rice or on their own with sauce.

Blending the chicken and broccoli fine is what lets the patties hold together without breadcrumbs.

Ingredients

  • For the patties
  • Chicken breast — 2, ~180 g each raw [P 74 C 0 F 8]
  • Frozen broccoli — 2 cups [P 5 C 12 F 1]
  • Oats — ½ cup (rolled or quick) [P 6 C 30 F 3]
  • Whole egg — 1 [P 6 C 0 F 5]
  • Low-fat cheese — ¼ cup (parmesan) [P 9 C 2 F 6]
  • Light mayo or Miracle Whip — 1–2 tbsp [P 0 C 1 F 8]
  • Hot sauce — 1–2 tbsp (sriracha)
  • Onion — 1 large, chopped
  • Minced garlic — 1 tbsp
  • Olive oil — ½ tsp (or spray)
  • Salt, pepper, paprika, chilli powder — to taste
  • For the optional dip
  • Fat-free plain yogurt — ⅓ cup
  • Hot sauce — 1 tbsp (sriracha)
  • Garlic powder, pepper, salt — to taste

Method

  1. Blanch the broccoli. Boil 2 minutes, drain, and cool.
  2. Blend. Blitz the oats into a powder. Blend or finely chop the chicken and broccoli, then combine with the oats, egg, mayo, hot sauce, cheese, onion, garlic and spices.
  3. Form and cook. Shape into 6 patties and pan-cook in the oil 5 minutes a side.
  4. Dip (optional). Mix the yogurt, hot sauce and seasoning.

What to eat it with

  • A yogurt-sriracha dip.
  • In a bun — as a burger.
  • Over rice or in a salad.

Variations

  • Ground chicken: use it instead of breast to skip the blending.
  • Spicier: more hot sauce in the mix.
  • Cheesier: a little extra parmesan.

Honest notes

  • Fibre: about 1.5g a patty, from the broccoli and oats.
  • Chicken weight: written for ~180g raw breasts — see [Baked Chicken Breast].
  • Macros: reconcile with the per-patty 122 cal / 15g protein listed; no correction needed.