Broiled Chicken Burgers with Sautéed Peppers
These Healthy Broiled Chicken Burgers with Sautéed Peppers are a perfect alternative when you can’t fire up the grill but still crave a juicy, flavorful burger. Made with ground chicken mixed with fresh spinach, onions, oats, and a blend of seasonings, these burgers stay moist and tender under the broiler. Each patty is topped with sizzling sautéed bell peppers, adding a fragrant, savory touch. Serve them on their own, with a side of avocado and tomato salad, or pair with sweet potato fries for a balanced meal. The best part? You don’t even need a bun for these delicious, satisfying burgers!
Equipment
Large mixing bowl
Rimmed baking sheet
Aluminium foil
10-inch non-stick skillet
Instant-read meat thermometer
Silicone spatula or wooden spoon
Ingredients
1 pound ground chicken - minced chicken, about 450g
2 ounces baby spinach - about 60g / 2 packed cups, roughly chopped
½ small onion - finely diced
1 clove garlic - minced
1 tablespoon cilantro - chopped (coriander)
2 teaspoons balsamic vinegar
2 teaspoons soy sauce - use tamari for gluten-free
1 teaspoon lemon juice- ¼ cup quick-cooking oats - 20g
1 teaspoon salt - to taste
½ teaspoon ground black pepper - or to taste- 2 small red bell peppers - red capsicum, thinly sliced
1 tablespoon olive oil
Instructions
- Line a rimmed baking sheet with aluminium foil and grease lightly.
- Roughly chop the baby spinach. In a large bowl, combine the ground chicken, chopped spinach, diced onion, minced garlic, cilantro, oats, balsamic vinegar, soy sauce, lemon juice, salt, and black pepper. Mix gently until just combined — do not overwork the meat or the patties will be dense. Divide the mixture into 4 equal portions and shape into patties about ½ inch (1.3cm) thick.1 pound ground chicken, 2 ounces baby spinach, ½ small onion, 1 clove garlic, 1 tablespoon cilantro, 2 teaspoons balsamic vinegar, 2 teaspoons soy sauce, 1 teaspoon lemon juice, ¼ cup quick-cooking oats, 1 teaspoon salt, ½ teaspoon ground black pepper
- Position an oven rack approximately 6 inches (15cm) from the broiler element and preheat the broiler on high (approximately 500°F / 260°C) for 5 minutes. Place the patties on the prepared baking sheet and broil for 6–7 minutes per side, until an instant-read thermometer inserted into the thickest patty reads 165°F / 74°C.
- While the burgers broil, heat the olive oil in a non-stick skillet over medium-high heat. Add the sliced red bell peppers and sauté for 3–5 minutes, stirring occasionally, until softened and lightly charred at the edges. Season with a pinch of salt and pepper to taste.2 small red bell peppers, 1 tablespoon olive oil, 1 teaspoon salt, ½ teaspoon ground black pepper
- Transfer the broiled burgers to plates and spoon the sautéed peppers over the top. Serve immediately on their own, alongside an avocado and tomato salad, or on toasted wholemeal buns.
Notes
Storage: Refrigerate cooked burgers in an airtight container for up to 3 days. Store peppers separately to prevent the patties from getting soggy.
Freezing: Freeze uncooked shaped patties between parchment sheets in a zip-lock bag for up to 2 months. Thaw overnight in the fridge before broiling — do not broil from frozen.
Make-Ahead: Form patties up to 24 hours ahead, layer between parchment, and refrigerate covered until ready to broil.
Substitution: Swap ground chicken for ground turkey (93% lean) at a 1:1 ratio with no other changes needed.
Pro Tip: Use an instant-read thermometer inserted into the side of the thickest patty — pull at 165°F / 74°C. Broiler intensity varies between ovens, so temperature is more reliable than time alone.
Nutrition
Serving: 1servingCalories: 234kcalCarbohydrates: 8gProtein: 22gFat: 13gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 0.1gCholesterol: 98mgSodium: 831mgPotassium: 797mgFiber: 2gSugar: 3gVitamin A: 2496IUVitamin C: 53mgCalcium: 32mgIron: 2mg
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