These Healthy Chicken Zucchini Burgers are light and full of flavor! Made with juicy chicken and grated zucchini, they are perfect for a fun summer meal.
The sweet corn and fresh tomato relish add a bright touch that makes each bite satisfying. I love serving them with a side of crispy sweet potato fries—yum!
Key Ingredients & Substitutions
Ground Chicken: Lean ground chicken is perfect for these burgers due to its mild flavor and texture. If you prefer a different protein, try ground turkey or even a plant-based ground option for a vegetarian twist.
Zucchini: Grated zucchini adds moisture and nutrients to the burgers. If zucchini isn’t available, consider using grated carrots or even yellow squash as a substitute.
Fresh Corn: Sweet corn is fantastic for flavor and crunch. In off-seasons, you can use frozen corn or even canned corn—just drain it well before mixing.
Bread Crumbs: Whole wheat breadcrumbs keep these burgers healthy, but if you need a gluten-free option, look for gluten-free breadcrumbs or use ground oats or almond flour as a substitute.
How Do You Ensure Your Burgers Stay Juicy?
Keeping your chicken zucchini burgers juicy is key, and here are some tips to help you achieve that:
- **Don’t Overmix:** Mix just until combined to ensure the meat stays tender. Overmixing can make the burgers tough.
- **Chill the Patties:** Refrigerate the shaped patties for about 10-15 minutes before cooking. This helps them hold their shape and keeps them juicy during cooking.
- **Cook at Medium Heat:** When cooking, keep the heat at medium so they cook through without burning on the outside. This ensures a nice golden crust while keeping the inside moist.
- **Don’t Press Down:** Avoid using your spatula to press down on the patties while they cook. This releases juices and can leave you with dry burgers.
By following these steps, you’ll enjoy delicious and juicy chicken zucchini burgers every time!
Healthy Chicken Zucchini Burgers with Fresh Corn & Tomato Relish
Ingredients You’ll Need:
For the Burgers:
- 1 lb (450g) ground chicken (lean)
- 1 medium zucchini, grated and excess moisture squeezed out
- 1/2 cup fresh corn kernels (about 1 ear of corn)
- 1 small red bell pepper, finely diced
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 1/4 cup fresh parsley or cilantro, chopped
- 1/4 cup whole wheat breadcrumbs or panko
- 1 large egg, lightly beaten
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- Salt and black pepper to taste
- 1-2 tbsp olive oil or cooking oil for frying
For the Fresh Corn & Tomato Relish:
- 1 cup fresh corn kernels (raw or lightly blanched)
- 1 cup cherry tomatoes, diced
- 1/4 cup red onion, finely chopped
- 1 small jalapeño, deseeded and finely chopped (optional for mild heat)
- 2 tbsp fresh cilantro or parsley, chopped
- 1 tbsp fresh lime juice
- 1 tbsp extra virgin olive oil
- Salt and pepper to taste
To Serve:
- Whole wheat or gluten-free burger buns or lettuce leaves for a low-carb option
- Optional: avocado slices, lettuce, or other burger toppings
How Much Time Will You Need?
This recipe will take about 20 minutes for preparation and another 15-20 minutes for cooking. Just enough time to whip up a delightful, healthy meal!
Step-by-Step Instructions:
1. Prepare the Relish:
In a bowl, combine the corn kernels, diced cherry tomatoes, red onion, and jalapeño (if you’re using it). Add cilantro, drizzle with lime juice and olive oil. Season with salt and pepper. Mix well and set aside to let the flavors mingle while you prepare the burgers.
2. Make the Burgers:
In a large bowl, combine the ground chicken, grated zucchini, corn kernels, diced red bell pepper, onion, garlic, parsley, breadcrumbs, and the lightly beaten egg. Add cumin, smoked paprika, salt, and black pepper. Gently mix everything together until just combined, being careful not to overmix so that your burgers stay tender.
3. Shape the Patties:
With your hands, form the mixture into 6-8 equal-sized patties, roughly 3 inches in diameter and about 1/2 inch thick. Place the patties on a plate or tray and refrigerate for about 10-15 minutes to help them firm up a bit before cooking.
4. Cook the Burgers:
In a large nonstick skillet, heat the olive oil over medium heat. Once hot, carefully add the patties to the skillet. Cook for about 4-5 minutes on each side until they are golden brown and the internal temperature reaches 165°F (74°C). Try not to press down on the patties while they’re cooking to keep all the juices inside.
5. Serve:
If you like, you can lightly toast your buns in the skillet. Place a chicken zucchini burger on each bun or wrap it in lettuce leaves for a low-carb option. Top with a generous scoop of your fresh corn and tomato relish. Feel free to add any extra toppings like avocado or lettuce that you enjoy. Serve immediately and dig in!
Enjoy these flavorful, healthy chicken zucchini burgers that make the most of fresh produce and lean protein! Perfect for a quick family dinner or casual get-together.
FAQ for Healthy Chicken Zucchini Burgers with Fresh Corn & Tomato Relish
Can I Use Ground Turkey Instead of Ground Chicken?
Absolutely! Ground turkey is a great substitute and will yield similar results in flavor and texture. Just ensure that you adjust any cooking times if using dark meat turkey, which may require slightly longer cooking.
How Can I Make These Burgers Gluten-Free?
To make these burgers gluten-free, simply replace the whole wheat breadcrumbs with gluten-free breadcrumbs or ground oats. You can also omit the breadcrumbs altogether if you prefer a healthier option, just keep in mind they may be a bit more delicate.
Can I Prep These Burgers Ahead of Time?
Yes, you can prepare the mixture and form the patties ahead of time. Store them in the refrigerator for up to 24 hours. They can also be frozen for up to 3 months! Thaw in the refrigerator overnight before cooking.
What Other Toppings Can I Use for Serving?
The options are endless! Besides the fresh corn and tomato relish, you can top these burgers with sliced avocado, lettuce, cheese, pickles, or any of your favorite condiments like mustard or avocado mayo for added flavor.
