Eat Burgers and Still Lose Weight | Chicken Burger Meal Prep | High Protein
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- Опубліковано 8 жов 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 🙌🙌
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 grek yogurt without too much impact on flavor. It wiuld 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 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!!
The Goat strikes again with an amazing recipe, thanks Jack💪🏼
They look so good! Have to try this. Thank you for the recipe 🙂
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.
Made this for my family tonight, was amazing!
Thank you for the inspiration
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 ❤️
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!
Uf! That looks delicious 🤤
Already have your book chef!! Exceptional!
Ooh, definitely going to try this later this week.
Thank you chef 😍 you are the best
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
I just ordered your cookbook. Hope it has reciepes like this one. I will have to work out how to print this off.
Enjoyed this video, now time for me to get cooking.🙏🏻🇺🇸🇦🇺
going directly into rotation here! many thanks 💟
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
Kyoko's and misakos Favorite
Character from river city girls ;)
Wow, that looks amazing! I need to try this but with panko.
Great vid, can't wait to try!
Amazing , if you put all the macros down it's not that bad at all. Have to try this thanks.
Looks amazing, mate. Love healthy burgers.
Thank you 🙏 these are really good, currently eating two right now haha
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!
My Mum has been using cornflake crumbs for schnitzel for 30 years. They are the best!
Thanks for another great video 😊
Love chicken burgers!!! Thanks for making a healthy one☺️
Thank you so much for these videos
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
So making this recipe for the family
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 👍👍👍👍
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
Love a burger, but I'm not keen on beef any more. Will defo try this option.
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.
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 ✌🏻
One chicken pattie would be enough for me lol but looks yummy. Thanks Chef Jack.😊
Great job Jack ❤it
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. 😀
Looks really tasty but 2 patties would finish me off. Thanks Jack. X
They look amazing.
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
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
Would you add anything to the corn powder or the flour to maybe add some additional flavour/spice? If so what would you suggest?
Could there be an alternative to using the egg for the dredge? Little boy would love these but has an egg allergy
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 🙌
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💕💕💕💕
Love the laid back style. Shorts and bare feet is another level of Zen😅
Any reason behind using sage particularly?
I think with my diet , I will stick to one patty , that will be big enough it seems , LOL !!
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 🙌
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.
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 💪
Where did ya buy the buns from. They look decently sized
Off to the store for some ground chicken.
Those burgers look amazing
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
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 🙌
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
Jaaaaack! Where's the sultry whisper? *20 cracks worth*
Delicious
great video
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!
Low calories so I can eat all 5 in one sitting! thanks chef!
mad burgers chef
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.
“You know da rules”
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.
no macro breakdown??
You must of skipped through the vid. There’s 2 cards in the video
@@ChefJackOvens I did, in fact. My apologies.
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
Delish
Chick fil A got silent after this one
Look very edible, thank you.
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.
Same music as Sip and Feast.
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
You forgot the macro card
All macro cards are there
I must’ve missed it. Please can you timestamp it.
Melba Estates
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
Yes, lose weight with mayo and white bread!
Very healthy! It's a joke, isn't it??
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.
Is it true that chicken don't shrink like beef 😂
Depends how you cook it. Won’t shrink with this method
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!
Calling a chicken sandwich a burger irrationally irritates my soul. 😅
I’m glad
Wintheiser Village
No wet hand dry hand 😅😅😅
🥰🥰😋😋
these buns probably have more calories than chicken patties ...
I eat BK and still lose weight, I just don't eat a lot that's all
Exactly right
It just makes the whole burger taste like cornflake
It really doesn’t at all. I was expecting it to be honest but couldn’t taste cornflakes in the slightest
🐔🍔🤘👍
For UA-cam Algorithm
lose weight?
You can eat anything you want and lose weight. I think there’s a lot of confusion in that. Stay under a calorie deficit and you’ll lose weight. You can literally eat kfc, McDonalds and lose weight. Might not be good for you but you can
Not a burger. Change the title.
Did you watch the first 3 seconds of this video
@@ChefJackOvens Not at all
Cheers for engaging with the content though and leaving a comment. All helps me out 😘
And how exactly u lose weight by eating burgers? Nice click bait title, u can do better
Absolutely zero clickbait in the title and why would I bother doing that. You can literally eat anything you want and lose weight if you stay under your calorie deficit. I recommend looking it up, there’s some very interesting info on the topic. The burger is 600 calories, well under an average intake and packed with protein. It’s a lot better than half the stuff people eat
@@ChefJackOvens Unfortunately it’s not just caloric deficit human are a little bit more complicated. It’s not a fire pit where u put 5 logs to burn 5 logs. Hormones make huge role in that. Try oreo cookie diet with deficit and let’s see how it goes. The last part about your burgers is correct, I’m my self burger lover/maker (even buns) and guy who lost 30kg.
@@Mateuszyk I never said eat this and this is the only thing you eat. Of course eating McDonald’s every day is not going to be good for you internally but if you stay under your deficit you’ll lose weight. Like I said, no clickbait on my channel
@@ChefJackOvens than if I stay in constant deficit I will be able to disappear? Let’s stop here, your burgers are amazing, much healthier than processed ones, we belive in different things. Keep up amazing content, you have new sub 👌
Sorry but bread and breadcrumbs, mayonnaise and seed oils? Not healthy and not conducive to weight loss
You can eat absolutely anything you want and lose weight. Stay under a calorie deficit and you can eat kfc everyday. Of course it’s not good for you but you can. This is a lot healthier than other burgers, fried food etc
@@ChefJackOvens that is not correct certainly not sustainable. The eat less move more view is being challenged everyday. What you eat is far more important than how much you eat. Protein and good fats minimal carbohydrates and starches are foundation for losing weight and maintaining weight.
@dallasdempster817 its 100% correct. If you stay under your calorie deficit, you’ll lose weight. Like I said of course that’s not healthy but it is true. I get what you’re saying though
These look incredibly DRY. They need more sauce, caramelized onions, sautéed mushrooms or something to make them edible.
Not dry at all, not one bit. Chicken is juicy and bursts with moisture and the sauce is the right amount without it being a soggy mess. If you make them you’re more than welcome to “moisten” them up with whatever you like
You are NOT gonna lose weight eating bread or anything with flour in it regularly unless you are in your 20's or something. Breading also a bunch of calories. If you REALLY want to lose weight, you should only eat meat 3 times a week at most. Eat tofu, seafood, and other low calorie, low saturated fat proteins. I recommend Korean flavors as your food will remain delicious. You can even over eat when eating this way and it is still 1/3 to 1/2 the calories of an equal meal using meat. Don't drink soda or other sugary drinks. No cheese or dairy either. I was 5'8 195 lbs. In 2 month I lost 35 lbs without starving myself
You can eat anything and lose weight. Simply stay under a calorie deficit and workout 🏋️♀️
@ChefJackOvens yeah. If you eat one meal a day and starve yourself. Obviously everyone has a different metabolism, and everything in moderation, but if you eat crap, your body will crave it. That is why diets rarely work. If you are young and athletic, then you def can eat whatever. But over 35 years old or close to 40, your metabolism drastically slows. For instance, eating 3 shrimp tacos on corn tortilla with yogurt based sauce compared to eating 3 carne asada tacos with sour cream on flour tortillas has a drastically higher calorie count and spikes blood sugar. Even if you work out all the time, you need to work out way harder. People who are struggling to lose weight need to learn to substitute and make changes like that. Eating breaded chicken sandwiches, although im sure taste great are are def better than fried chicken sandwiches are not really what should be considered healthy or even something that encourages weight loss. If you took the mayo out and used yogurt, you would cut the calories and saturated fat by about 40% and is way healthier. But again, everyone is different
The average daily intake of calories is 2200. One of those burgers is 600. You do the math. I made a video showing that you can eat this food and it’s healthier than other style of burgers. 😇
Mate please, lay off the onion and garlic powder