Getting an urge to devour a juicy, delicious chicken burger but can’t find a healthy alternative?
If you’re starting your fitness journey, then it’s important eat healthy. But that doesn’t mean on giving up on food you love, especially burgers.
You can make a healthy grilled chicken burger by making small changes to the ingredients.
For instance, substituting the buns with gluten-free ones or choosing to use lettuce can lower calorie intake and incorporate more fiber. Flavoring the food with a lot of vegetables supports the addition of vitamins, minerals, and antioxidants that improves meals’ quality.
Last but not the least, the portion of the vegetables or a light salad, served as a side dish with the burger, also add some more nutritional values in the meal.
Treat yourself and satisfy your burger craving today with our healthy gluten free grilled chicken burger recipe.
Ingredients
For the Chicken Patty:
- Boneless Chicken: 1 pound (about 2 large pieces)
- Gluten-Free Breadcrumbs: 1/4 cup (or crushed gluten-free crackers or almond flour for a lower-carb option)
- Egg: 1 large
- Garlic Powder: 1 teaspoon
- Onion Powder: 1 teaspoon
- Paprika: 1 teaspoon
- Salt and Pepper: to taste
For the Bun:
- Gluten-Free Burger Buns: 4 (or use lettuce leaves for a low-carb alternative)
Toppings:
- Iceberg
- Tomato Slices
- Onion Slices
- Cheese: Gluten-free cheddar or mozzarella slices
- Condiments: Gluten-free mustard, ketchup, or mayonnaise
For the Sauce:
- Plain Greek Yogurt: 1/2 cup
- Lemon Juice: 1 tablespoon
- Mustard sauce: 1 teaspoon
- Honey: 1 teaspoon
- Salt and Pepper: to taste
Instructions
Preparing the Chicken Patties:
- Cut the extra fat from boneless chicken pieces. Rough chop and pulse in a food processor. Pulse until coarsely ground.
- In a large bowl, mix the chicken pieces with gluten-free breadcrumbs, an egg, some garlic powder, onion powder, paprika, salt and pepper. Stir well to make sure everything is evenly mixed.
- Form the mixture into four equal parts and make each one of them into a ½ inch thick. Press the center of each patty to prevent it from swelling during grilling.
- Chill in refrigerator for at least 20-30 minutes to firm up and set shape.
Grilling the Patties:
- Preheat a grill to medium-high heat. Lightly oil the grill grates to prevent sticking.
- Place the chicken patties on the grill and cook for 5-6 minutes each side and make sure the patties are golden brown in color and firm to touch.
- Put the cheese on top of each patty in the final minute, if using. Cover grill, let the cheese start to melt.
Sauce
- In a small bowl, whisk together Greek yogurt, lemon juice, mustard, honey, salt, and pepper until smooth.
Assembling the Burger:
- Place the gluten-free buns on grill and toast lightly for 1-2 minutes or until crispy.
- Spread the sauce onto the bottom of a bun. Top with shredded iceberg, crispy grilled chicken patty, sliced tomatoes, onion slices; top with more sauce if desired.
- Add the other half of the bun over it and serve immediately. If using lettuce leaves as a substitute for the bun, wrap your patty and toppings in large leaves of romaine or iceberg lettuce instead and secure with toothpick. You can serve it with baked or air fryer french fries.
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Tips and Alternatives
Alternative Seasonings:
For other taste options, you could also include roasted cumin or smoked paprika to the patties with great flavor.
Vegetable Add-Ins:
Mix in some finely chopped lettuce, or even thin slices cucumber while assembling burgers for a nutritional boost!
Sauce Variations:
Healthy BBQ or mayo sauce works well instead of the yogurt-based one.
A grilled gluten-free chicken burger that is a versatile option by dipping sauce, topping preferences. Thanks, and happy healthy eating!
You may also want to see our healthy recipe of Chicken Biryani Recipe – Healthy and Delicious.
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