Eat Burgers and Still Lose Weight | Chicken Burger Meal Prep | High Protein
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- เผยแพร่เมื่อ 17 ต.ค. 2024
- Want to eat burgers and still lose weight? Check out this high protein chicken burger meal prep recipe! Perfect for those looking to stay healthy and enjoy delicious food. Meal prep made easy!
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➖ Recipe ➖
Chicken & Seasoning -
1kg (2.2lb) - Chicken Mince
2 tsp (8g) - Onion Powder
2 tsp (8g) - Garlic Powder
1 tsp (2g) - Ground Sage or Fennel
Salt & Pepper
Burger Sauce -
125g (1/2 Cup) - Mayonnaise
2 tsp (20g) - American (Yellow) Mustard
3 - Baby Dill Pickle, Chopped
1 tsp (4g) - Onion Powder (Optional)
1 tsp (4g) - Garlic Powder (Optional)
Salt & Pepper
Buns, Filling & Crumb -
1 Cup (120g) - Plain (All Purpose) Flour
3 - Eggs, Beaten
250g (8.8oz) - Panko or Fine Breadcrumbs or Cornflakes, Crushed
5 - Burger Buns
250g (8.8oz) - Lettuce, Shredded
5 - Cheese Slices (Optional)
Method -
Add the chicken mince and seasoning into a bowl and mix to combine. Roll into 10 x patties. Place in the freezer for 30-40 minutes to firm up.
Preheat oven to 200.c - 390.f. Line two baking trays with parchment paper.
In three separate bowls, add flour, eggs, and breadcrumbs or cornflakes. Add the patties to the flour, then egg, and into the crumb. Coat well and repeat with the remaining batches.
Place the crumbed patties onto the prepared baking trays, spray lightly with spray oil and bake in the oven for 20-22 minutes or until golden and crispy. Flip halfway.
In a bowl, combine the sauce ingredients and mix to combine.
Toast or leave the burger buns fresh. Spread the sauce over the buns and place two patties per burger on them. Top with lettuce and place on the top bun. Adding cheese is optional. Serve right away or wrap in food-safe paper, meal prep containers, or zip-lock bags and place in the fridge for up to 3 days and in the freezer for up to 3 months.
If freezing, it’s best to freeze the cooked patties only and heat when needed, making the burger fresh.
Video, Hosted, Directed and Edited By Jack Ovens
I lost my passion for cooking after working as a line cook for years, these videos have brought me back the passion I once had for cooking and helped tremendously to lose weight. 20kg down in 4.5 months. Thank you, man, I appreciate you ❤
That’s so awesome to hear man! Happy for you and your weight loss journey. Glad it’s sparked an interest in cooking again for you, I know that feeling too well 🙌🙌
Gluten free buns usually have less calories also and i feel like there are some great buns out there taste wise
You know that chicken and burger(s) are two different things and NOT synonymous with the other....right? Please tell us you're not that dumb!@ChefJackOvens
If you're really trying to keep it lean, you can use egg white only for the dredge and switch out half the mayo for greek yogurt without too much impact on flavor. It would up the protein a bit also.
@@ericneal8582 behave. There’s nothing wrong with egg yolks
@@Rotciv1929 unless you're allergic.
@@Rotciv1929 nothing wrong with egg yolks at all! But whites are still great protein for so little calories
If you’re really tryna knock the calories down, it’s a good trick to have?
@@counterfeit4450 or just walk 200 extra steps...
If you want the calories down skip the sauce skip the bun skip the breadcrumbs just lettuce and chicken breast. Neat trick. Seriously if you want lean food don’t make a burger.
This is amazing. I don't like deep frying stuff in oil so the oven method is very appreciated.
Also congrats on the book again Jack. Very happy for you.
I am 6 mins into this video and I already know it’s going to be spectacular. Thank you Chef Jack for everything you do!
Legend! Thank you mate
I’m definitely making these for meal prep next week . Thank you
Cornflake crumbs are great! I started using them many, many years ago instead of breadcrumbs because my son had a wheat intolerance. He was under one year old when he started reacting to wheat, getting really bad asthma. I still always do chicken snitzels with cornflake crumbs and he is turning 40 soon and although can tolerate wheat better now, doing it with cornflake crumbs is still his favourite.
I'm really liking the way you're filming/editing the video. It feels very personal and well explained. I feel like i can cook along with you! Thanks!!
Jack you really on fire with this one. I’m eating this one for three days now and I have a feeling I will make it again for like 3 weeks in a row. It’s amazing. More healthly alternatives like that. Thank you Jack!
These look great! Really love the inclusion of the nutrient chart and alternative units of measurement for easy comprehension. Can't wait to try these at next weeks shop!
The Goat strikes again with an amazing recipe, thanks Jack💪🏼
Hey Jack,
Love your videos. I like it how you come down to the level of the 'general non chef public people' and present your content (for eg: ''most of you may not have big pans to fry all chicken at once, so do them twice in separate batches"). Many chefs fail to understand this and think that their viewers have pots and pans that can only be bought if you migrate to the ends of the world, which is why I think you have a unique style of content.
Keep up the good work! Looking forward to many more cooks!
(Do you ship your cook book to AUS?)
Hello Navinda! I really appreciate your comment and totally agree. I always want to be able to cater to everyone no matter what experience or equipment you may or may not have. Glad you like it. Thank you 🙏
Yes 100% I live in Australia ❤️
Made it today. Really good. I finished it the the pan with some vegetable oil to get it really crispy.
Made this for my family tonight, was amazing!
Thank you for the inspiration
Food looking great. Comfort food that tastes even better
They look so good! Have to try this. Thank you for the recipe 🙂
Thank you! Subscribed!
Thanks for subscribing 🙏
I don't even cook but i feel like i gotta master this one
Amazing , if you put all the macros down it's not that bad at all. Have to try this thanks.
that looked easy, definatley gonna try, but i would like my cheese(preferably one slice between the chickenpatties, like 3 slicesbottom, middle and top) and melted. should i use a propane torch for that? or throw on the cheese slices in the last minute in the owen?
They're so good! you can place the cheese on a couple minutes before they come out if you want them to melt over the patties. You can also use a blow torch or put them under the grill/broiler
Uf! That looks delicious 🤤
Already have your book chef!! Exceptional!
Thank you 🙏 it is Monday night sandwich night when I’m watching this at 4:35 in the morning. Love this idea and I’m not a fan of frying so oven method is great. Great meal Chef Jack
Will they taste better if you fry them in cooking oil instead of baking them ? Anyhow i will try them as shown in the video and i am sure they will be tasty
Thank you for this recipe ❤
Ooh, definitely going to try this later this week.
Those look lovely, I'll definitely make a whole bunch of them to freeze since you can easily bulk cook them in the oven without any deep frying hassle
How long can that sauce be kept in the fridge ?
Thank you 🙏 the sauce will last up to 2 weeks in the fridge, covered properly
@@ChefJackOvens that's perfect ! thank you very much
I just ordered your cookbook. Hope it has reciepes like this one. I will have to work out how to print this off.
I used to use rock salt a lot as well, but it doesn't really season anything unless it dissolves, you just end up crunching through one occasionally and having random over salted bites. Normal table salt has become underrated
Enjoyed this video, now time for me to get cooking.🙏🏻🇺🇸🇦🇺
This is the first video of yours I've seen. These look incredible. Subscribing for more recipes like these.
Welcome aboard! Thank you 🙏
Can you use corn flour instead of all purpose flour for the breading?
going directly into rotation here! many thanks 💟
Will I still lose weight if I eat all five? I'll test this tomorrow, cheers Chef!
Yes, but you have to do a ton of cardio. It’s not worth it. But feel free to add a site of vegetables, or extra salad. Cucumbers are incredibly low in calories as well as lettuce. Don’t forget fries.
Good luck!
@@Moosingit 😂😂
622 calories each x 5 = 3110 calories in total. Ahem!
Wow, that looks amazing! I need to try this but with panko.
My Mum has been using cornflake crumbs for schnitzel for 30 years. They are the best!
Would you add anything to the corn powder or the flour to maybe add some additional flavour/spice? If so what would you suggest?
Great vid, can't wait to try!
Looks amazing, mate. Love healthy burgers.
Thank you 🙏 these are really good, currently eating two right now haha
Could there be an alternative to using the egg for the dredge? Little boy would love these but has an egg allergy
Kyoko's and misakos Favorite
Character from river city girls ;)
question about breading chicken, how do you estimate the amount of breading the chicken picked up for calorie tracking purposes?
Great question! Weigh the amount left after breading and minus it off the original amount used
I cant gallstones but wait till after my gallbladder is removed i hope my hubbys ready for al the reicpes i tend on trying to make but i can do this ill just eat this i jut wont crumb the chicken pattys 👍👍👍👍
Thank you chef 😍 you are the best
can you freeze with lettuce & sauce?. looking for way to take out of freezer and then able to just eat 6 hrs later without using microwave
Just freeze the patties by themselves. Everything else is super easy to pull out and get ready
The patties should be frozen alone
What is the best way to reheat the burgers after being in the fridge? Also do you just mean the patties or the entire prepped burger (in the fridge)? Yes I’m a noob
I think it's better to make them "fresh", just prep everything beforehand. Reheated burgers will never taste good imo. But if you want to reheat(patties), I'd reheat them in oven, not microwave.
Any reason behind using sage particularly?
these burgers are awesome for hitting macros. Although your sauce macros don't seem right? 125g mayo has around 870 calories so one serving of that sauce will have around 170 calories not 56?
I used low fat mayo 💪
Making these right now, I’ll report back about how they taste!
So making this recipe for the family
Love chicken burgers!!! Thanks for making a healthy one☺️
Do you have a link for the spray oil? Can't find I good one for to use with an air fryer that actually sprays ?
It’s a can of spray oil from the supermarket. If you can’t get one, you can buy a spray bottle from anywhere and put oil in it for a homemade version 🙌
Thanks for another great video 😊
An easier method for weighing out mince like that is to put the bowl on the scales, zero it out, take some out to say -100g, zero out again, repeat.
That’s definitely more complicated 😅
@@ChefJackOvens It's just subtraction. Like darts. 😀
Love a burger, but I'm not keen on beef any more. Will defo try this option.
Great job Jack ❤it
Damn looks really good. I like the freezer method i'm definetly doing that. I can whip out a patty whenever I feel like having a burger. Thanks!
did the cornflakes make much of a difference compared to reg breadcrumbs?
Not really to be honest with you. I just felt like trying it. You can use either and have very similar macro amounts
They look amazing.
I know it defeats the purpose of this particular recipe, but I highly recommend adding pork lard in 10-15% of the weight of chicken meat that you have, prior to making the patties.
I would only melt the cheese abit like the last minute on the chicken in the oven. Or with creme brûlée burner.. but nice burger to make ✌🏻
Thank you so much for these videos
Where did ya buy the buns from. They look decently sized
Are you sure that's the macros for the burger sauce? 25g of mayo has about 150 calories
Yep, everything is ran through MyFitnessPal
@@ChefJackOvens What mayo did you use?
@@ChefJackOvens I concur the confusion; sauce calls for 125g of mayo, did you use some very light mayo in this recipe? Info you gave says 56 kcal per serving, so 280 kcal total - 125g of regular mayo is 800 kcal+
@@chisinnlosyes, it’s gonna be light mayo
Looks really tasty but 2 patties would finish me off. Thanks Jack. X
You had me at "Eat burgers and still lose weight", Chef Jack! Love the content and cannot wait to get your book! Much love from Scotland!
One chicken pattie would be enough for me lol but looks yummy. Thanks Chef Jack.😊
Any tips for drying your iceberg lettuce once you've washed it? I never let it dry out cuz it takes for ever :/
@@TheGreen627 Salad spinner! Works very well for washed herbs also
A salad spinner is a HUGELY convenient tool!! Or just some paper towels
That's a sandwich... Yes chicken sandwiches are awesome 👍🏻
But it’s called a burger bun not a sandwich bun 😎
Love the laid back style. Shorts and bare feet is another level of Zen😅
damn thats a good 120 calories more than in a big mac. But the macros are waaaay better for sure. I'm sure this is more satiating as well by sheer volume.
We don't get those tins of spray oil in the UK sadly. They appear to spray better than my oil bottle.
You can get any sort of spray bottle and add oil to it. You’ll then have a homemade version 🙌
Since mayonnaise is basically oil could you use greek yoghurt instead to make it more healthy? They look so good, I will have to make these.
Using yoghurt as a base is an excellent replacement !
@@spacemonkeyentertainment6413 thank you 😊, I was thinking it defeats the purpose of not cooking them in oil but smothering them with mayonnaise which is about 90%oil.
How do you know how much of the breadcrumbs and flour to count when when counting Calories/Macros
Weight the total amount before crumbing then weigh the amount left after. Minus that amount from the total to get your answer 🙌
@@ChefJackOvens Thank you 🙌
Damn the weight, i can have this burger any day😋😋 i live to eat and not eat to live.... All your recipes just make me live even more🥰🥰 not said this for a long time,,, Chef Jack,,, YOU ROCK💕💕💕💕
Pro tip: put the bowl of chicken on the scale, take out chicken 100g at a time - much easier than weighing each patty on the scale and using glad wrap
Then your scale will tare itself and you’ll lose your weight. It’s definitely easier to do it the way I did. Do whatever is easier for you but my scale would 100% tare itself haha
@@ChefJackOvens doesn't matter if it does! As long as each time you form a patty, the scale is 100 grams lower :)
That is true. Each to their own haha
Off to the store for some ground chicken.
I think with my diet , I will stick to one patty , that will be big enough it seems , LOL !!
Jaaaaack! Where's the sultry whisper? *20 cracks worth*
Those burgers look amazing
Low calories so I can eat all 5 in one sitting! thanks chef!
Delicious
I like how he left out how messy your hands get when you egg wash and bread them by hand. I make chicken patties like this all the time and the first thing I threw out of the process was the breading. Do yourself a favor and use tongs, gloves, or just don't use breading at all and make clean up way easier.
Gordon Ramsay talks about the " wet hand, dry hand" technique. Use flour on all of your patties first. Then one hand deals with the egg, one hand deals with the breadcrumb, and you should never have your "wet" hand coming into contact with sticky stuff.
@@CLove511this is definitely true but to be fair, getting some of the dry wet results in craggly bits of breading, which can be great texture on a breaded sandwich
“You know da rules”
great video
no macro breakdown??
You must of skipped through the vid. There’s 2 cards in the video
@@ChefJackOvens I did, in fact. My apologies.
mad burgers chef
Same music as Sip and Feast.
Chick fil A got silent after this one
mmmm, chicken mints.
Where's the damn tomato and onion >:[
But great video as always.
More than welcome to add them to yours. I don’t add tomato because it’s designed for storing and it will be soggy.
CICO... unless this is considered low calorie, you don't lose weight 🤣
You can eat anything you want and lose weight if you stay under your calorie deficit.
Of course, and to add on to Chef Ovens' response, foods that are high in fats and proteins stick with you for longer.
Let's say you are struggling with intermittent fasting. If you eat this as your last meal, it should carry you through your entire fast. Even without intermittent fasting, if you ate this for breakfast, you shouldn't be hungry again until dinner.
You forgot the macro card
All macro cards are there
I must’ve missed it. Please can you timestamp it.
Hmm this flour and corn stuff, hard to macro that. Anyone has idea how to caunt that?
Weigh what’s left after you’ve crumbed and minus from the amount you used
I dont get where is the healthy alternative here. You got bread and the chicken breading is carby as well. Where's the difference with this than any regular chicken burger? Except maybe that there no sugary ketchup
Because you can eat anything you want and lose weight. There’s a common misconception that food like this instantly makes you put on weight when that’s simply not true. Stay under you calorie deficit and you can eat literally anything you want and lose weight weight. This is also a healthier alternative to similar foods
Look very edible, thank you.
Das hat doch nichts mit Gesund zutun, wenn man das als normales Rezept verkauft dann ok, aber in diesem Falle wird's doch schon spätestens bei Mehl und Mayonnaise mist, das müsste man komplett ersetzen.
Und 622 Kalorien is auch ganz schön reichlich vor allem im Vergleich mit einem Chicken Burger von McDonald's der hat 277 Kalorien, das macht's doppelt sinnlos,da könnte ich sogar 2 essen und hätte weniger Kalorien verdrückt.
But what’s In McDonald’s? There’s a huge difference. This is 622 of high protein and real quality ingredients. You can eat anything and lose weight staying under your deficit. There’s a lot of confusion in that
AHHHHHH I don't know what to say. I like chicken. But this is to much chicken for me to eat. I would do a single pattie, sorry. Thanks for sharing.
It’s only 200g per burger. Like I said in the video, if you’d like a single patty, half the chicken mince
Wet hand - Dry hand, Jack.
Delish
the 2 pattys is unnecessary imo lol too large and if you want to lose even more weight makes sense to go with 1, looks great though.
As I said in the video, you can reduce the amount of chicken and make a single patty. You’ll lose weight eating this if you stay under your calorie deficit
For sure thanks for the recipe!
Is it true that chicken don't shrink like beef 😂
Depends how you cook it. Won’t shrink with this method