Burgers are a classic American dish, but they often get a bad rap for being unhealthy. Check out this healthy alternative with this Chicken Feta Spinach Burgers recipe.
Ever since we’ve been on this heart healthy journey, there have been a few foods that we still crave, but haven’t been able to replace.
Certain desserts, mexican foods, and the elusive burger.
No matter if it’s fast food or homemade, burgers are usually loaded with calories, saturated fat, and sodium – all of which are not good if you are wanting to follow a heart healthy diet.
However, with a few simple adjustments, burgers can be a delicious and nutritious meal option. And this is where the chicken feta spinach burger comes in.
Trent came up with this ground chicken burger recipe after searching and trying a few online that didn’t quite fit the bill.
But now, I no longer crave any other delicious burger than this one!
How to Make Chicken Feta Spinach Burgers
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Making chicken feta spinach burgers is really easy. Here’s how to do it:
- Start with ground chicken breast. You can find it at most grocery stores. We always choose the lowest fat option there is, usually 99% fat free.
- Mix in an egg, some chopped fresh spinach and ripe tomatoes, minced garlic and crumbled feta cheese into a large bowl with the raw meat.
- Season with some of your favorite seasonings.
- Form the meat mixture into patties of your desired size and set on a plate or parchment paper.
- Heat up a grill or pan fry over medium heat with a tablespoon of oil – olive oil is preferred.
- Place patties in the preheated pan and grill the burgers for about 6 minutes per side in olive oil, or until they’re cooked through (or the internal temperature reaches around 187 degrees f)
- Serve on a bun with your favorite toppings, such as lettuce, tomato, onion, or avocado.
Burgers are a classic American dish, but they often get a bad rap for being unhealthy. No matter if it's fast food or homemade, burgers are usually loaded with calories, fat, and sodium. However, with a few simple adjustments, the Chicken Feta Spinach Burgers can be a delicious and nutritious meal option.
- 1 lb 99% Fat Free Ground Chicken Breast
- 1 Egg
- 1 Clove Garlic - minced
- 1/4 cup Freshly Chopped Spinach
- 2-3 San Marzano Tomatoes - sliced
- 1/4 cup Feta Cheese
- Very Small amounts of Pepper, Onion Powder and a tiny pinch of salt
- 1 Tbsp Olive Oil
- Preheat your frying pan
- Whisk the Egg, minced garlic, and spices together
- Chop the spinach and tomatoes and add to egg mixture
- Add the feta cheese and ground chicken breast to the egg mixure and combine together by hand
- Roll into 6 evenly sized balls
- Add Olive Oil to the preheated frying pan.
- Flatten each ball into patties and add to the pan.
- Cook on each side for about 6 minutes.
- Flip and cook for another 6 minutes. Burgers are ready when temp hits 175 degrees
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Amount Per Serving Calories 207Total Fat 13gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 8gCholesterol 117mgSodium 157mgCarbohydrates 4gFiber 1gSugar 2gProtein 20g
Nutrition is calculated through this app as an estimation. Double check your own tracking system to properly reflect your diet.
The Benefits of Chicken
Chicken is not only cheaper than beef, but it’s also a healthier alternative for those looking to reduce their red meat intake.
Since Trent was diagnosed with Coronary Artery disease, we have only had red meat once and honestly?
It wasn’t that appetizing to us!
Chicken is packed with protein, and it’s lower in fat and calories than beef.
When combined with other healthy ingredients like spinach and feta cheese, it can make for a tasty and nutritious meal.
The Power of Spinach
Spinach is one of the most nutrient-dense foods you can eat.
It’s low in calories but high in fiber, which makes it an ideal addition to any meal.
We add it to so many dishes now – eggs, pasta sauces, and burgers like these!
Spinach is loaded with vitamins and minerals, including vitamin K, vitamin A, vitamin C, and calcium.
When added to a burger, it adds a pop of green color, some freshness and a nutritious boost.
The Deliciousness of Feta
Feta cheese is a tangy and flavorful addition to any meal.
It’s lower in fat and calories than other cheeses, making it a healthier option. And you can even find some reduced fat options.
But be careful when swapping out fats. Many times, they add other artificial ingredients and chemicals to make up for the flavor that is missing.
Our motto in our house is:
“If it comes from a plant, then it’s good. But food created in a plant, then stay away!”
Feta is also a good source of calcium, which helps maintain strong bones.
When crumbled into a chicken burger mixture, it adds a creamy and salty flavor that complements the spinach perfectly.
Substitutions and Sides
Ground Chicken Breast Substitution
If ground chicken breast isn’t your thing, give another lean protein, like ground turkey breast, a try.
But for heart healthy options, I strongly suggest looking for the word ‘breast’ in the name to guarantee you are getting lean ground chicken.
Ground chicken and turkey contain both light and dark meats and increase the fat intake.
We play around with different mediterranean herbs and spices, like oregano, basil, a pinch of sea salt, black pepper, or Cavender’s seasoning.
If you don’t have fresh garlic, you can opt for garlic powder.
Trent has even added onion powder a few times which is delicious!
If you aren’t a fan of tomatoes, you could try to add chopped red peppers or Kalamata olives.
I personally love to top my juicy burger with a thin slice of Swiss cheese, some light mayo and a leaf of lettuce.
Trent will add a red onion slice and even a dab of healthy bbq sauce.
We have fallen in love with these buns from Dave’s Killer Bread, but I think these would work on top of a spinach salad or even served in a pita pocket or lettuce wrap.
For side dishes, we love to cook air-fried French fries.
You can also keep with the Mediterranean flavors and serve with roasted vegetables or a side salad. It’s the perfect addition!
We have found that these chicken feta spinach burgers reheat really well!
We store them in an airtight container in our fridge. When we reheat them on medium heat in a pan on the stove top and add a thin slice of cheese.
After about 5-6 minutes, you have a juicy greek chicken burgers.
But they only last a few days before they get that typical gamey-chicken taste.
This chicken feta spinach burger is a delicious and healthy alternative to the classic beef burger.
It’s packed with protein and nutrients, and it’s a great way to switch up your usual burger routine.
By incorporating chicken, spinach, and feta cheese, you can create a burger with a healthy-taste that’s both delicious and nutritious.
So next time you’re in the mood for a burger, try making a chicken feta spinach burger instead.
It’s now our must-have burger that we make almost once a week and it’s a perfect meal for those busy nights!
Your taste buds and your body will thank you.
We are so appreciative of you following along with our heart healthy journey.
It was a scary season for a while, but we are turning the curve and hope to share more new recipes with you each month after drastically changing our daily diet.
We hope that this helps you if you are on a similar journey to heart health or other special diets.
So if you’ve got a hankering for great burgers, this recipe is a delicious substitute for beef burgers.
If you give this recipe a try, please leave a comment below and let us know your favorite way of serving it!