High-Protein Chicken & Veggie Patties
Golden • Juicy • Pan-Fried or Baked
These patties are a meal-prep favorite—crispy on the outside, tender inside, and loaded with protein. Perfect for lunchboxes, dinner plates, or protein snacks that actually keep you full.
Ingredients (Makes 10–12 Patties)
Protein Base
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1½ lb (700 g) ground chicken breast
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2 large eggs
Protein Boost & Binder
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½ cup low-fat cottage cheese or Greek yogurt (blended smooth)
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½ cup oat flour or almond flour (or breadcrumbs if preferred)
Veggies (Finely Chopped or Grated)
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½ cup carrots
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½ cup green peas
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¼ cup onion
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2 tbsp fresh parsley or cilantro
Seasoning
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1 tsp garlic powder
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1 tsp onion powder
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1 tsp paprika
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½ tsp black pepper
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1 tsp salt (adjust to taste)
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½ tsp dried oregano or Italian seasoning
For Cooking
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1–2 tbsp olive oil (for pan-frying)
Step-by-Step Instructions
1. Prep the Mixture
In a large bowl, add:
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Ground chicken
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Eggs
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Blended cottage cheese / Greek yogurt
Mix gently until combined (don’t overmix).
2. Add Veggies & Seasoning
Add:
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Chopped vegetables
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Oat flour (or almond flour)
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All seasonings
Mix until everything is evenly distributed.
The mixture should be moist but hold its shape.
The mixture should be moist but hold its shape.
If too wet: add 1–2 tbsp flour If too dry: add 1 tbsp yogurt3. Shape the Patties
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Scoop about ¼ cup mixture per patty
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Shape into thick, round patties
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Place on a plate or parchment
Cooking Options
Pan-Fry (Best Crispy Finish)
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Heat olive oil in a non-stick skillet over medium heat
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Cook patties 4–5 minutes per side
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Flip gently until golden and cooked through (165°F / 74°C)
Oven-Bake (Lower Fat)
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Preheat oven to 400°F / 200°C
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Place patties on lined baking tray
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Bake 20–25 minutes, flipping halfway
Air Fryer
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375°F (190°C) for 12–15 minutes, flipping once
Nutrition (Approx. Per Patty)
(Based on 12 patties)
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Calories: ~150
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Protein: ~18–22 g
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Carbs: ~6–8 g
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Fat: ~4–5 g
