Kale-yeah! Gluten-Free Lean Chicken Burgers With Kale

Melissa Halas, MA, RDN, CDE

Kale-yeah! Burgers can be a great way to boost veggies in your diet along with lean protein. Patties are easy to bulk cook, freeze, and enjoy at a later date. Kale is an excellent source of vitamins A, K, and C to keep your body feeling its best. (1)

Adding in tasty toppings such as tomatoes, lettuce, alfalfa sprouts, or bell pepper slices can boost phytonutrients and provide a color-filled crunch. You can also skip the hamburger buns and transform your patties into tasty sliders served on mini sweet potato toasts or polenta rounds. Talk about a versatile dish!

Makes: 4 servings Serving Size: 1 burger Prep Time: 10 minutes Cook Time 10 minutes

Ingredients for kale chicken burgers:

• 1 lb. ground chicken

• 1/3 cup gluten-free breadcrumbs

• 1 cup kale, finely chopped

• ¼ cup plant-based mozzarella cheese

• 2 tbsp chives

• 1 tsp smoked paprika

• ¼ tsp salt

• 4 gluten-free hamburger buns

• 1 fresh tomato

Directions for kale chicken burgers:

1. In a large bowl, add finely chopped kale and chives.

2. Add ground chicken, cheese, breadcrumbs, smoked paprika, and salt into the kale mixture. Work until fully combined.

3. With hands, roll the mixture into four even balls. Gently press down with palms to form patty to desired thickness.

4. Grill on the barbecue or oiled pan on medium-high heat until no longer pink—approximately 10 minutes.

5. Serve topped with sliced tomato and desired condiments on a gluten-free bun.

References:

1. U.S Department of Agriculture. Food Data Central. Retrieved from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/1546366/nutrients

Nutrition facts

Per Serving

• calories: 452

• carbohydrates: 55 g

• fat: 13 g

• fiber: 8 g

• potassium: 575 mg

• protein: 34 g

• saturated fat: 2 g

• sodium: 735 mg

• sugar: 7 g

Melissa Halas, MA, RDN, CDE, is CEO of SuperKids Nutrition and creator of the Super Crew. She's a nationally recognized Registered Dietitian specializing in

pediatrics, sports, and plant-based nutrition. Check out her books that promote plant-based eating for both children and adults, including The Plant-Based Boost, Nutrition Solutions for Athletes and Exercise Enthusiasts, The Plant-Based Boost Cookbook, 100+ Recipes for Athletes and Exercise Enthusiasts, The Super Crew’s Breakfast Cookbook for Kids, 50 Tasty Recipes + 100 Fun Nutrition Activities, and Healthy Eating for Families, The Ultimate Nutrition Guide for Kids, Parents, and Educators (in English and Spanish). Shop her books here.

Contact Melissa.