Spinach Feta Chicken Burgers

Spinach Feta Chicken Burgers: A Flavorful, Healthy Twist on a Classic Favorite

Spinach Feta Chicken Burgers are a delicious and healthy alternative to traditional beef burgers. Packed with protein, fresh greens, and the tangy richness of feta cheese, these burgers offer a satisfying meal that’s both flavorful and nutritious. Whether you’re grilling outdoors or cooking indoors, this recipe brings a Mediterranean-inspired twist to your plate.

The History

Chicken burgers have become a popular choice for health-conscious eaters, especially as people look for leaner sources of protein. The addition of spinach and feta cheese gives this dish a Mediterranean flair, drawing from the rich culinary traditions of Greece and the surrounding region. Combining fresh herbs, tangy cheese, and leafy greens into a burger form is a modern twist that reflects the growing trend of incorporating more vegetables and healthier proteins into everyday meals.

Ingredients Breakdown

• Ground Chicken: Lean and mild in flavor, it acts as the perfect base for bold ingredients.
• Fresh Spinach: Adds a nutrient boost and subtle earthiness.
• Crumbled Feta Cheese: Offers a salty, tangy contrast.
• Breadcrumbs: Helps bind the mixture and adds texture.
• Egg: Acts as a binder to hold the patties together.
• Garlic: Enhances flavor with a savory, aromatic note.
• Red Onion: Adds a bit of sharpness and depth.
• Olive Oil: For cooking and added richness.
• Salt & Pepper: Essential seasonings to enhance all the flavors.
• Optional Add-ins: Sun-dried tomatoes, oregano, or lemon zest for extra Mediterranean flair.

Step-by-Step Recipe

1. Prepare Ingredients: Finely chop the spinach, dice the onion, mince the garlic, and crumble the feta cheese.
2. Mix the Burger Base: In a large bowl, combine ground chicken, egg, breadcrumbs, chopped spinach, crumbled feta, minced garlic, diced red onion, salt, and pepper.
3. Blend Gently: Mix everything together with your hands or a spoon until just combined. Avoid overmixing to keep the patties tender.
4. Form the Patties: Divide the mixture into 4–6 equal portions and shape into burger patties, making them slightly larger than your buns as they’ll shrink a bit when cooked.
5. Cook the Patties: Heat olive oil in a skillet over medium heat. Cook each patty for 5–6 minutes per side, or until golden brown and cooked through. Alternatively, grill them over medium heat for about 6–7 minutes per side.
6. Rest and Serve: Let the patties rest for a few minutes before serving to lock in juices. Serve on toasted buns with your favorite toppings like lettuce, tomato, tzatziki, or avocado.

Tips

• To prevent sticking, ensure your pan or grill is hot before adding the patties.
• Use a meat thermometer to check for doneness; chicken should reach 165°F (74°C) internally.
• For extra moisture, don’t overcook the patties and avoid pressing down while cooking.
• If the mixture is too wet, add a bit more breadcrumbs to bind it better.

Variations and Customizations

• Vegan Option: Substitute ground chicken with chickpeas or a plant-based ground meat alternative.
• Dairy-Free: Use a dairy-free feta or omit the cheese altogether.
• Spicy Kick: Add a pinch of red pepper flakes or a dash of hot sauce to the mixture.
• Herb Infusion: Stir in fresh oregano, parsley, or dill for extra herbal flavor.
• Low-Carb/Keto: Serve the patties in lettuce wraps or over a bed of cauliflower rice instead of buns.

Health Considerations and Nutritional Value

Spinach Feta Chicken Burgers are not only tasty but also nutritionally balanced. Here’s what makes them a smart choice:

• High in Protein: Ground chicken is a lean protein source essential for muscle building and repair.
• Rich in Vitamins: Spinach is loaded with iron, vitamin A, vitamin C, and folate.
• Healthy Fats: Olive oil and feta cheese contribute beneficial fats that support heart health.
• Low in Carbs: Naturally low in carbohydrates, making this dish suitable for low-carb and keto diets when served without buns.
• Calorie-Friendly: Each patty contains approximately 200–250 calories, depending on size and ingredients used.

Ingredients

• 1 lb (450g) ground chicken
• 1 cup fresh spinach, finely chopped
• ½ cup crumbled feta cheese
• ¼ cup breadcrumbs (panko or whole wheat for healthier option)
• 1 large egg
• 1 clove garlic, minced
• ¼ red onion, finely diced
• 1 tbsp olive oil (plus extra for cooking)
• Salt and pepper to taste
• Optional: 1 tsp dried oregano or 1 tbsp chopped fresh herbs

Directions

1. In a large bowl, combine ground chicken, egg, breadcrumbs, chopped spinach, crumbled feta, minced garlic, diced red onion, olive oil, salt, pepper, and any optional herbs.
2. Mix everything together gently until just combined.
3. Form the mixture into 4–6 evenly sized patties.
4. Heat olive oil in a skillet or grill pan over medium heat.
5. Cook each patty for 5–6 minutes per side, or until golden brown and cooked through.
6. Alternatively, grill the patties over medium heat for 6–7 minutes per side.
7. Rest for 2–3 minutes before serving on buns with your favorite toppings.

FAQ

Can I make these ahead of time?
Yes! You can prepare the patties in advance and refrigerate them for up to 1 day or freeze them uncooked for up to 2 months. Just thaw before cooking.

Can I bake these instead of pan-frying or grilling?
Absolutely. Place the patties on a baking sheet lined with parchment paper and bake at 375°F (190°C) for 20–25 minutes, flipping halfway through.

Are these burgers kid-friendly?
Yes! Many kids enjoy the mild flavor of chicken and the subtle taste of spinach. You can even sneak in more veggies like grated zucchini or carrots.

How do I store leftovers?
Cooked burgers can be stored in an airtight container in the fridge for up to 3 days. Reheat gently in a skillet or microwave.

What can I serve with these burgers?
They pair well with sweet potato fries, a fresh Greek salad, quinoa, or a simple side of roasted vegetables.

Summary

Spinach Feta Chicken Burgers are a flavorful, healthy, and easy-to-make dish that brings together the best of Mediterranean flavors with lean protein and fresh greens.

Perfect for weeknight dinners, meal prep, or summer grilling, these burgers are sure to become a family favorite.