Healthy Chicken & Broccoli Patties

Healthy Chicken & Broccoli Patties

These patties are perfect for a light lunch, quick dinner, or meal prep. Packed with protein and fiber, they’re gluten-free (if you use certified GF oats) and full of flavor.

Ingredients:

• 1 cup cooked, shredded chicken (breast or thigh meat)

• 1 cup cooked broccoli, finely chopped

• 2 large eggs

• ¼ cup rolled oats or oat flour (use oat flour for smoother texture)

• ¼ cup finely chopped onion (optional, adds extra flavor)

• ½ teaspoon garlic powder

• Salt & pepper to taste

• Spices to taste (e.g., ½ tsp oregano, ¼ tsp cumin, or a pinch of red chili flakes for heat)

• Olive oil – just a drizzle, for pan-frying

Instructions:

1. Prep the Broccoli and Chicken

   • If not already cooked, steam or microwave broccoli until tender (about 3–4 minutes), then finely chop.

   • Use leftover or rotisserie chicken for convenience, or poach chicken breasts and shred once cool.

2. Mix the Ingredients
   In a large bowl, combine:

   • Shredded chicken

   • Chopped broccoli

   • Eggs

   • Rolled oats or oat flour

   • Onion (if using)

   • Garlic powder, salt, pepper, and chosen spices

   Mix thoroughly with a spoon or clean hands until the mixture holds together. If it’s too wet, add a little more oat flour; if too dry, a splash of egg or water.

3. Form the Patties
   Shape into 6–8 small patties using your hands. Each should be about ½ inch thick. You can use a cookie scoop or measuring cup to portion evenly.

4. Cook the Patties

   • Heat a non-stick skillet or frying pan over medium heat.

   • Add a small drizzle of olive oil.

   • Place patties in the pan (don’t overcrowd).

   • Cook for 3–4 minutes on each side until golden brown and firm.

   Tip: You can also bake these at 375°F (190°C) for 15–18 minutes, flipping halfway through.

Tips & Variations:

• Add cheese: A sprinkle of shredded cheddar or mozzarella in the mix adds richness.

• Make it spicy: Add a dash of chili flakes or hot sauce to the mixture.

• Swap broccoli: Try chopped spinach, kale, or grated zucchini (squeeze out excess moisture).

• Use a food processor: For smoother texture, pulse all ingredients briefly before shaping.

• Make it kid-friendly: Form into mini nuggets and serve with ketchup or yogurt dip.

Serving Suggestions:

• As a meal: Serve with a green salad, quinoa, or roasted sweet potatoes.

• For lunchboxes: Cool and pack with veggie sticks and hummus.

• In a wrap: Add to whole grain flatbread with hummus and greens.

• With dip: Greek yogurt mixed with lemon, garlic, and dill makes a great dipping sauce.

Storage:

• Fridge: Store in an airtight container for up to 4 days.

• Freezer: Freeze individually on a tray, then transfer to a bag. Reheat in oven or air fryer until warmed through.