Hamburgers have a rich history, with roots tracing back to ancient Mesopotamia and evolving through Germany’s culinary traditions before making their U.S. debut. The iconic beef patty made its mark in the early 1900s, but today’s health-conscious spins, like this chicken version, keep the tradition alive while supporting better nutrition.
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These burgers offer a lean protein alternative to beef, helping to reduce saturated fat intake — a key factor in lowering the risk of high blood pressure, high cholesterol and heart disease. Made with nutrient-packed spinach and best served on a 100% whole wheat bun, they’re a satisfying, fiber-rich option.
Round out your plate with grilled veggies or fruit for a balanced, protein and fiber filled meal that supports heart health. With 90% of heart disease considered preventable, every small swap, like choosing lean meats and unsaturated oils, adds up to long-term benefits.
Ingredients
1 lb. ground chicken
2 Tbsp. breadcrumbs
½ scrambled egg (about 2 Tbsp. liquid)
2 garlic cloves, minced
2 green onions, chopped
2/3 cup fresh spinach, finely chopped
2 tsp. tomato paste
Salt and pepper to taste
Olive oil or avocado oil, if needed for the grill
Cheese slices, optional
Hamburger buns, whole wheat preferred, optional
Directions
1. Preheat oven to 400°F. Line a baking sheet with foil or parchment paper and spray with non-stick cooking oil. If grilling the burgers, preheat the grill to 400°F.
2. Place chicken, breadcrumbs, egg, garlic, green onions, and spinach into a bowl and mix well. Season with salt and pepper.
3. Shape into 4 equal sized burgers and place on prepared baking sheet or on grill that has been sprayed or brushed with a high smoke point cooking oil such as olive oil or avocado oil.
4. If baking, bake for 21-25 minutes until cooked through and reach an internal temperature of 165°F. Grill each side of the burger for 4-5 minutes and an internal temperature of 165°F is reached.
5. If using cheese, place a slice on burger patty and bake or grill for 1 more minute to melt.
Nutrition Facts
Serving Size: 1 Burger Patty
Calories: 140
| Total Fat | 8g | 10% |
| Saturated Fat | 2.2g | 11% |
| Trans Fat | 0g | |
| Cholesterol | 90mg | 30% |
| Sodium | 65mg | 3% |
| Total Carbohydrate | 4g | 1% |
Dietary Fiber | <1g | 3% |
| Total Sugars | 1g | |
| Includes 0g Added Sugars | 0% | |
| Protein | 16g | 32% |
This recipe was created in partnership with CU Anschutz Health and Wellness Center.
Do you want to learn to cook healthier for yourself and your family? Check out the latest CU AHWC Cooking Series offerings by clicking here.
Interested in weight loss? Learn more about the weight loss programs offered by the CU Medicine Weight Management and Wellness clinic.
- Weight Loss 4 Life – Workshops and Group Support
- My New Weigh – 20 week program utilizing meal replacements
