Are you ready to revolutionize your meal prep with a burger that's not just delicious, but a nutritional powerhouse? This Chicken Quinoa Burger is the secret weapon for hardgainers and fitness enthusiasts looking to build lean muscle while satisfying those burger cravings. Imagine a protein-packed patty that combines the wholesome goodness of quinoa with lean ground chicken, creating a meal that's both incredibly tasty and supremely nutritious. Get ready to transform your diet and your body with every single bite!
Prep Time: 20 mins
Cook Time: 15 mins
Total Time: 35 mins
Cuisine: American
Serves: 4 burgers
Ingredients
- 1 cup quinoa, cooked
- 1 lb ground chicken
- 1/2 cup breadcrumbs
- 1/4 cup grated Parmesan cheese
- 1 egg
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Burger buns
- Optional toppings: lettuce, tomato, avocado
Instructions
- Rinse quinoa thoroughly under cold water using a fine-mesh strainer to remove any bitter coating. Cook quinoa according to package instructions, typically by combining 1 cup quinoa with 2 cups water, bringing to a boil, then reducing heat and simmering for 15 minutes until water is absorbed.
- Allow cooked quinoa to cool completely to room temperature. This prevents excess moisture in the burger mixture and helps with binding.
- In a large mixing bowl, combine ground chicken, cooled quinoa, breadcrumbs, grated Parmesan cheese, egg, garlic powder, salt, and pepper. Mix thoroughly using clean hands to ensure even distribution of ingredients.
- Divide the mixture into 4 equal portions and shape each into a patty approximately 1/2 inch thick. Press edges firmly to compact the burger and prevent crumbling during cooking.
- Preheat a skillet or grill pan over medium-high heat. Lightly brush with olive oil to prevent sticking.
- Cook burger patties for 6-7 minutes on each side, or until internal temperature reaches 165°F (74°C). Use a meat thermometer to ensure proper doneness.
- Let burgers rest for 3-4 minutes after cooking to allow juices to redistribute and maintain moisture.
- Toast burger buns lightly and assemble with optional toppings like fresh lettuce, sliced tomato, and creamy avocado.
- Serve immediately and enjoy your protein-packed chicken quinoa burger!
Tips
- Quinoa Cooling is Crucial: Always let your quinoa cool completely before mixing. This prevents excess moisture and helps your burgers hold together perfectly.
- Binding Matters: The egg and breadcrumbs are your burger's best friends. They help create a cohesive patty that won't fall apart on the grill.
- Temperature is Key: Use a meat thermometer to ensure your chicken reaches 165°F (74°C) - food safety meets perfect cooking!
- Don't Overmix: When combining ingredients, mix just until combined. Overworking can make your burgers tough.
- Rest Your Burgers: Let them sit for 3-4 minutes after cooking to lock in those delicious juices.
- Customize Your Toppings: While lettuce, tomato, and avocado are great, feel free to get creative with your favorite burger toppings!
- Meal Prep Friendly: These burgers can be prepared in advance and stored in the refrigerator, making them perfect for quick, nutritious meals throughout the week.
Nutrition Facts
Calories: 320kcal
Carbohydrates: 25g
Protein: 28g
Fat: 12g
Saturated Fat: g
Cholesterol: 95mg
